For the pulling power behind rowing, kayaking, and paddleboarding. It anchors the pull with reverse flies, rows, and activation, then builds the drive with lat pulls, diagonal pulls, and A and T pulls. The finish delivers power on every stroke with power pull-downs, low-to-high diagonal power, anti-protraction, postural endurance, and Y-shape pulls.
Anchor the pull. Reverse flies, rows, and scapular activation set the shoulder blade so the pull starts from a stable base. Anchoring the blade is what makes every stroke stronger and safer.
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 drive. Lat pulls, diagonal pulls, and A and T pulls load the lats and rear shoulder that power the drive phase of the stroke. A strong drive is where paddling power comes from.
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.
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.
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.
Stay powerful every stroke. Power pull-downs, low-to-high diagonal power, anti-protraction, postural endurance, and Y-shape pulls add speed and staying power to the pull. You finish strong stroke after stroke.
Explosive pulling for sport performance. Builds lat strength and overhead pulling power.
Functional diagonal patterns. Excellent for throwing sports and kinetic chain development.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Lower trapezius dominant exercise crucial for scapular upward rotation and depression. Addresses scapular dyskinesis and prepares shoulders for overhead function. Essential for overhead athletes, swimmers, and anyone with shoulder impingement concerns.
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.
