Hold lat bar down with hands about 6-12 inches wider then shoulder width. Sit down with arms extended overhead.
Pull bar straight down until it touches back of neck just above shoulders. Return to starting position. Inhale up, Exhale down. This can also be done with medium grip.
Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.
ONE ARM ROW
With a dumbbell in one hand stand next to a flat bench and position the knee on the bench. Bend forward from the hips, and place the free hand on the bench.
Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down.
The hand holding the dumbbell should hang straight down with the palm facing the bench.
Keeping the arm close to the side of your body, pull the dumbbell up to your side and pause. When pulling up point the elbow towards the ceiling.
With a controlled movement lower back to the starting position and repeat until the set is finished. Switch arms and repeat.
SEATED ROW
Attach a double handed bar to a pulley row machine. Grasp the bar and sit in an upright position and with the legs fully extended and slightly bent at the knees.
Pull the bar to the upper abdominals and pause, squeezing your shoulder blades together. As you pull back keep your elbows close to your sides and point them behind you, and pull until they go right past your back. Straighten your arms back to the starting position.
LEG PRESS
There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.
Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.
LOWER BACK EXTENSION
Cross your arms over your chest , keep your abs tight, squeeze your bottom as you raise the upper body . Only a small movement is required as you do not want to hyperextend your back.
