You will need a towel, box and the cable machine, water for drinking during exercise. Warm up first for seven to 10 minutes before you start your training. For your warm up you can jog on the spot.
The cable provides a horizontal force that tries to pull your body from its centre and gravity, demanding more core muscles to work, stabilise and strengthen to prevent you from falling over. You will have to start by pulling the cable out, which puts tension on the cable, you should be far enough out so that the weight stack close not bottom out at the end of exercises. Preventing the weight stack from smaShing into itself. Its noisy and can damage the equipment.
CABLE FRONT SQUAT: Begin by facing the cable machine with the pulley on the lowest setting (as close to the floor as possible) using a rope attachment, grip the rope with your thumbs forwards the ceiling as if you where about to perform a bicep curl. Pull up the rope so its just below your chin with your elbows bent. Don’t allow the rope to drop from just below the chin as you descend into a squat by sitting your hips back and keeping your knees out and feet shoulder width apart. Do not allow your back to round or overarch as you explosively push through your heels to return to the standing position.
CABLE FORWARD LUNGE: Start by facing the pulley on the lowest setting and the rope in the goblet grip position.
With your feet hip width apart and your core tight, take a step forward the cable while keeping your hips level and knees and ankles in line as you forward but work to keep your back from rounding or overarching keep your knee from doing out in front of your toes. Explosively push the floor away and return to the starting position. Repeat with the other leg while keeping your core tight. Continue alternating sides.
CABLE STEP UP: Get a box or low step and play it a few feet in front of the cable machine. Start facing away from the cable with the pulley at the lowest setting and the rope attachment in the suspenders position. Place on foot on the box, the knee should be at roughly 90 degrees. Keep your hips level, core tight and the foot, knee and hip of your standing leg in line. Dig your heel into the box as you explosively step up, bringing the other foot to the top of the box. Step back down with the same leg and repeat before switching legs keep the working leg on the box until repetitions are complete to maintain greater stability
SINGLE ARM SPLIT STANCE, Place the handle in your right hand and step away from the cable. Face away from the cable with the pulley at lower chest height. Next take a step back with your right leg to assume a static lunge position with your arm by your side at 90 degrees, there should be tension on the cable. Brace your core and keep your hips level as you explosively press the cable away from the body without allowing the body to move or rotate.
If the weight is too light the cable will snap at the end of the press and will not feel smooth. Increase the weight until the motion is smooth and explosive throughout. Complete all your reps on one side at a time.
SINGLE ARM SHOULDER PRESS: As with chest press, begin facing away from the cable in a split stance position or bottom of a lunge. This time the cable pulley will be at the lowest setting the handle will start at shoulder height with the same side leg back. Keeping your core braced and hips forward, explosively press the cable overhead so your arm finishes just in front of your ear. Don’t let the arm travel behind your head, which puts the shoulder at risk for injury, or let the cable cause you to overarch your back. Keep your core tight throughout the entire range of motion, feet side by side . Lastly jog on the spot for four minutes and then you do your cool down.