FORM CUES · DEMOS · PR CHARTS
Leg Press
A · QUADS
Seated Leg Curl
A · HAMSTRINGS
Chest Press Machine
A · CHEST (PECS)
Shoulder Press Machine
A · DELTOIDS
Hip Abduction
A · GLUTE MEDIUS
Farmer Carry
A · GRIP
Plank
A · CORE (TRANSVERSE ABDOMINIS
Dead Hang
B · GRIP
Negative Pull-Up
B · LATS
Lat Pulldown
Seated Row Machine
B · MID-BACK (RHOMBOIDS
Bicep Curl
B · BICEPS BRACHII
Tricep Pushdown
B · TRICEPS BRACHII
Pallof Press
B · CORE (ANTI-ROTATION: OBLIQUES
Scapular Pull-Up
C · LOWER TRAPS
Assisted Pull-Up
C · LATS
Split Squat
C · QUADS
Single-Arm Row
Incline Chest Press
C · UPPER PECS
Suitcase Carry
C · CORE (LATERAL ANTI-FLEXION)
Dead Bug
C · CORE (ANTI-EXTENSION
Side Plank
C · OBLIQUES