Cable Ground & Pound
- Cable Machine
1) Start with a high anchor point on both sides of the machine - load the appropriate weight and attach the handle to the ends.
2) Kneel down by placing both shins on the floor. Hinge forward slightly and have a bend in your elbows - your chest should feel engaged.
1) Push one arm down to the floor.
2) Pause for a second and push the other arm down - squeeze the chest.
3) Now, reverse the movement with both arms at the same time. You should be back to the starting position.
4) Follow this pattern and repeat.