DX•ƒ Training Downloads & Exercises

Back/Lat Rows

Place hands on front of knees (kneecaps), maintain constant pressure while performing rowing motion. Back should be bowed at the beginning, then arched at the midpoint of the exercise. Concentrate on maintaining pressure on the kneecaps.

Each rep should take 2-5 seconds.

Repeat 10-20 reps.

Back Pull Downs

Sitting position, with hands on front of knees, slowly pull torso down to knees. Resist with back muscles. Maintain pressure on front of knees while returning to starting position.

Hold for 2-5 seconds.

Repeat 10-20 reps.

Double Bent Knee Pulls

Sitting position (or lying down), bring knees up to chest. Place hands on front of knees and pull knees toward chest.

Hold for 1-5 seconds.

Repeat 5-10 reps.

Single Bent Knee Pulls

Same as above, but pulling one knee a time. If performed lying down, one leg should be fully extended while the other is pulled toward chest.

Each rep should take 2-5 seconds.

Repeat 10 reps.