Movement:

Elbow Flexion & Extension / Static Hip & Knee Flexion.

Benefits of this movement:

Improves Cardiovascular & Posture / Strengthens Upper Back & Trunk.

Progressions:

• Heavy Load

• Pulses

• Single Heel Raise

• Narrow Row

• High Row

• Cross Straps Double Arm

• Cross Straps Single Arm

• Rotations

Regression:

• Lighter Load

• Basic Narrow & High Row Options

• Kneeling Rows

Muscle Groups:

Romboids, Traps, Scapula, Inner Thighs, Glutes, Quads, Core Stabiliser

Spring Tensions:

Fundamental: 1B, 1B+

Intermediate/Sculpt: 1B+, 1R,1RY, 1RB