For the grip and pulling endurance that controls and drags an opponent in grappling. It sets the grip with reverse flies, rows, and activation, then builds the drag with lat pulls, diagonal pulls, internal rotations, and A-shape pulls. The finish lets you dominate the tie-up with power pull-downs, anti-protraction, T pulls, face pulls, and low-to-high diagonal power.
Set the grip and shoulder base. Reverse flies, rows, and scapular activation tie grip into a stable, set shoulder. Grip that pulls from a strong base is what controls an opponent.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Build the drag. Lat pulls, diagonal pulls, internal rotations, and A-shape pulls develop the pulling strength that drags and breaks posture. A powerful drag is what wins grip fights on the mat.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
Balances rotator cuff strength. Critical for americana defense in combat sports.
Isolated scapular retraction at 45 degree arm angle. Targets mid-trapezius and rhomboids for postural correction. Excellent for addressing rounded shoulder posture and upper crossed syndrome. Can be used in isolation or as part of combination sequences.
Dominate the tie-up. Power pull-downs, anti-protraction, T pulls, face pulls, and low-to-high diagonal power add explosive pulling endurance. You finish able to control the tie-up round after round.
Explosive pulling for sport performance. Builds lat strength and overhead pulling power.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Classic middle trapezius isolation exercise. Primary movement for addressing postural deficits and scapular retraction weakness. Essential for all programs focusing on posture correction and shoulder blade control. Often called reverse fly at 90 degrees.
Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.
Functional diagonal patterns. Excellent for throwing sports and kinetic chain development.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
