285 kcal
Medicine Ball, Hack Squat Machine, Resistance Band
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Lats, Chest, Glutes, Front Delts, Cardio/Full Body
6 min
A classic bodyweight lat activation drill done lying face down. You sweep your straight arms from overhead down toward your hips while keeping your chest and thighs lightly lifted, emphasizing shoulder extension driven by the lats.
Step 1
Lie face down with your legs long and your arms reaching overhead. Brace your abs so your lower back stays long, then lightly lift your chest and thighs off the floor. Keep your elbows straight and your shoulders away from your ears.
Step 2
Hold your chest and thighs up, then sweep your straight arms down in a wide arc until your hands are beside your hips. Think about pulling your upper arms toward your back pockets to make your lats do the work. Pause briefly while keeping your neck long and shoulders down.
Step 3
Sweep your straight arms back overhead in the same wide arc while staying lifted and stable. Keep your ribs from flaring and don’t let your shoulders shrug up. Reset in the long overhead reach and repeat for smooth reps.
