1. Stand next to a cable machine with the handle positioned near your feet. Squat and grab the cable with both hands.
2. Stand and pull the cable up toward your opposite side, as if starting a lawn mower. Finish a set, then turn 180 degrees so the other side of your body is next to the cable station and repeat.
Cable-Pull Squats
1. Face the cable machine. Squat down and grab the handle with both hands between your legs.
1. Stand up, keeping your back straight, by engaging your legs and hips.
Standing Cable Press
1. Stand facing away from a cable machine, placing one leg in front of the other as if you were going to throw a punch. Grab a handle in each hand and position at chest height.
2. Holding your back straight (don't lean into the press), press the weight forward, keeping the handles at chest height. Switch feet with each set. (Set one: right foot forward, set two: left foot forward.)
Standing Cable Row
1. Stand facing the cable machine with one foot in front of the other. Grasp two cable handles positioned at chest height, with arms straight.
2. Pull the handles to your chest, keeping your back upright (don't lean back). Switch feet with each set. (Set one: right foot forward, set two: left foot forward.)
One-Legged Overhead Cable Press
1. Stand on one leg, facing cable machine with the cable pulley positioned at your feet, and hold a cable handle in each hand—hands at shoulder height, palms facing in.
2. Press the weight overhead, ending the lift with your palms facing out. Complete six reps on each leg.
One-Legged Bicep Curl, Overhead Cable Press
1. Stand on one leg, facing cable machine with the cable pulley positioned at your feet. Hold handle with each hand resting on the tops of your thighs, palms facing away from your body.
2. Curl the handles to your shoulders, engaging your biceps.
3. Now press the weight overhead, ending the lift with your palms facing out. Complete six reps on each leg.
Cable Lunges
1. Face away from the cable machine. Position two cable handles waist high and grab with each hand, holding them on either hip.
2. Lunge forward, keeping your back straight and handles on your hips. Step back. Do 12 reps on each leg.
