BACK

Traditional rows are completely momentum based going from one rep to the next. Take control of the rep with ZERO MOMENTUM and RESISTANCE FLEX throughout the set.

ROW FLEX
1. Stay in exact sync with me and mimic my form.
2. FLEX BEFORE the rep begins – FLEX THROUGHOUT the rep. SQUEEZE at the top and RESISTANCE FLEX the entire way down. ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.

ROW FLEX (advanced)
1. Stay in exact sync with me and mimic my form. Keep core tight and level to keep balance.
2. FLEX BEFORE the rep begins – FLEX THROUGHOUT the rep – SQUEEZE at the top and RESISTANCE FLEX the entire way down. ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.

REAR DELT ROW
Safely secure resistance band and stay in exact sync with me.
1. Posture tall, abs sucked in while keeping a safe deep lunge.
2. Arms stay high and parallel with exact FLEX trajectory from rep to rep. ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.

DUAL BACK ROW (LUNGE)
Safely secure resistance band and stay in exact sync with me.
1. Posture tall, abs sucked in while keeping a safe deep lunge.
2. Arms stay narrow and close to body at pull phase. FLEX FLEX FLEX with ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.

DUAL BACK ROW (SQUAT)
Safely secure resistance band and stay in exact sync with me.
1. Posture tall, abs sucked, booty back, knees wide.
2. Arms stay narrow and close to body at pull phase. FLEX HARD with ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.