Cable Only Full Body Workout

Lock down a cable station or grab your resistance bands for this full body workout you can do at gym or home!

Work It Wednesday will feature a new workout for you every week, especially beneficial for our dancers!


This workout was done on a cable machine but any cable move can be done with resistance bands as well. This workout hits your whole body! Easiest way to perform this is all 3 exercises back to back (10 reps per side for each or as we did, ladder down 12, 10, 8, 6 reps increasing weight ea, except on Ys, those are hard!), with 30-90 seconds rest at the end. Then repeat 4 rounds.

SL RDL to Row: Standing on one leg, grasp handle with other arm, start far from anchor. As SL RDL (back straight), allow other arm to stretch overhead. Pause, then return to start rowing toward stomach & small knee drive up.

Pallof Press: Got to really focus on your ab brace (ribs towards pelvis) here, keeping it tight. Hold handle with both hands & slowly reach away from stomach. Band with want to twist you, try focusing on core, not shoulders, to limit any trunk/hip rotation.

Y’s: Stand at 45 degree angle to anchor. Allowing shoulder blade to rotate upwards though not raise toward your ear, pull up & back into a “Y” position. Want to feel between shoulder blades, not all on your upper trap.

Pull Through: Looks funny but will get your butt in gear, literally. Holding handles or rope between legs, keep spine neutral, & focus on movement from hips (allow knees to bend naturally). Think reaching behind you & hips pushing backward, then drive hips forward, squeezing your cheeks.

Work It Wednesday will feature a new workout for you weekly to try! Tested with our dancers & by us!

To keep up with the workouts, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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