2. Split Squat Cable Rows
Sets/Reps: Start with 2 sets of 8 reps and progress to 3 sets of 15 reps on each side
Purpose: A multi-joint exercise used to strengthen the lats and glutes and provide stability across the posterior chain
Description: Grab a cable pulley handle with the right hand and keep right arm extended, place left leg in front of the body in a lunge position, but make sure right knee is not touching the ground. As you start to pull the handle toward you with your right hand, slowly push your left heel into the ground and extend your left leg. As you finish the pull with the right hand, make sure that the shoulder is pulled down and back (like your pinching a golf ball between your shoulder blades).