4. Rotational Cable Rows
Load the hip closest to the machine by squatting down in an athletic posture. Maintain perfect posture with the chest up and abdominals engaged. Allow your body to coil with your arm crossing over toward the machine. From this loaded position start the rotational movement by pushing through the ground with the foot closest to the machine. Continue to drive through that foot, hip, abdominals, and opposite shoulder as you transfer into the standing position. Perform three sets of 8 reps each direction.