Exercise no. 1

Seated Face Pulls | Linda

Use a rope attachment on a high pulley. Sit a few steps away from the pulley holding each end of the rope attachment in each of your hands. Bend your knees as if you’re in the row position, and place the end of your feet flat on the floor in front of the pulley or on the pulley column.

  1. Keep your back and torso straight. Exhaling through, pull the cable towards your face naturally bending your elbows out. Your arms should be in an almost “T” shape with your body.
  2. Hold this pose for a second then slowly ease the cable back to your starting position inhaling during the process.
Exercise no. 2

Landmine Press | Linda

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Exercise no. 3

Standing Military Press | Linda

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Exercise no. 4

Cable Upright Rows | Linda

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Exercise no. 5

Lateral Raises | Linda

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Athletes in This Workout

Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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