• In athletic position with feet hip-width apart and lower back arched in “C” position, stand few feet away from cable pulldown
• Hold rope attachment at high position so arms are straight
• Maintain back position and stabilize through core as you lower into squat and simultaneously pull rope to upper chest
• Rise into start position; repeat for specified reps

Reps: 1x9, 1x13, 1x16
Benefits: Back, posterior delt, core stabilizer, leg and glute strength
Hess: If you bend forward or lose the “C” position in your lower back, you are no longer athletic. This works several different muscle groups in one movement; that’s why it’s such a great exercise.