Exercises of the Week #6 and #7 - The Cable Cross Machine Begins

We've been talking to some members about what they want to see in the Exercises of the Week.  It's unanimous, "SHOW US CABLE CROSS EXERCISES."  We like to be functional, so please enjoy the Cable Cross Exercises shown here by Wendy Woods, one of our top functional fitness trainer/practitioner. 

FYI:  All exercises are done on a Free Motion Cable Cross Machine.

Functional Fitness #160 - Scapular Stabilization Short Pull from Live Functional on Vimeo.

Watch the move several times, pay attention to the machine position. If you don't have the Long handles, you can create something similar with about 8 feet of rope and some climbing apparatus.
Things to feel:
+ Weight in heels, slightly bent knees, abs engaged, chest up, head lifted towards sky
+ Inhale, fill chest cavity and diaphragm with pressure, squeeze scapulas onto the back, pull the elbows toward the back, not going beyond what you feel is your back, arms ending at 90 degrees,
+Shoulder blades do not move up and down, they stay on the back
+Pace is slower at first, then when the move feels solid, step of the speed and weight to a 10-15 rep exercise

Seems so simple when you don't have to think about what you are actually doing with your body, hehe.

Functional Fitness #162 - Scapular stabilization-Lower W's from Live Functional on Vimeo.

Must have 2 long handles for this move or a long rope tied to a metal ring. Thicker rope works best, not too huge, you want to be able to wrap each end around each hand. Note the position of the machine arm.

Things to feel/track:
+Weight in heels, knees slightly bent, abs engaged, back is lightly engaged, breath is pressurized and moving, no breath holding, chest up, head is looking up slightly, slight bend in elbows, Shoulder blades stay on back, no slouching
+Breath is inhaling when arms pull down and exhaling when they return to beginning, (yes backwards than normal, you can try both ways, try to feel the difference)
+Weight stack is on 10-15 pounds until you feel the move is solid in your understanding, usually over 5 sets the move becomes integrated into your structure. Still a lighter move, do not go over 35 pounds, unless you are just a massive strong person. 10-20 reps 3 sets Speed can vary on this one, slow is good to start, don't over do the breathing, keep this move slower.

Functional Fitness #165 - Scapular Stabilizing: Short Pec Minor Active Stretch from Live Functional on Vimeo.

You will need a rope set up or the long handles sold by free motion. You can also use a rubber band.

Things to feel:
+Weight is in mid foot to balls of feet, knees slightly bent, abs are on harder, chest up, shoulder blades together on the back, the band is on the inside of the arms, elbows are doing the pushing, will feel shoulder blades being pushed together (feels good), make sure arms are 2-4 inches off the body leaving space between you and the cord/handles. no snapping, nice and squeeasy.
+Breath inhale during the push phase, exhaling during the push
+Can be done in a staggered stance, or with a small step forward
+Weight stack is set to 15 at first, when the move feels comfortable, increase load to a 15 rep set for 3
+You will feel what muscles are doing to work, if you are engaging your mind through your body! Remember don't just exercise, you must pay attention to your joints moving in space! It's fun!