- Use a double handle attachment and set the cable all the way to the top.
- Face away from the cable tower and walk a few steps forward.
- Push your hips back, and flex your abs.
- Return to the starting standing position and repeat.
- Measure your hands by the markings on the bar to make sure you're even. Then throw your elbows underneath the bar.
- The bar should be set so high on your shoulders it digs into your neck a bit. Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Get into a plank position. Either from your knees or toes.
- Start with the DB by your right hand. Reach with your left and pull the dumbbell to your left arm. Then repeat with the right.
- Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width.
- Your feet should be together, with only your toes touching the floor.
- Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.
