- Use a handle attachment. Bring a bench over to the cables. The cable should be set fairly low.
- Bring the handle across your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulder and elbow simultaneously.
- Loop a band around your back. Start with both arms extended at your side.
- As you perform the jack. Bring both arms together and make a little clap.
- From the standing position perform a walkout (use to palms to "walk" into the push up position).
- Bring your leg to the side and place the foot by your palm.
- Rotate towards the ceiling and then towards the ground, pressing the hips towards the ground.
- Lie on your back and flatten you lower back against the ground
- Pull one knee towards your chest and then across your body till it forces your lower back into a rotated position.
