Kneeling Flat-Bench Low-Cable Kickback
Kneel on a bench with one knee, and with both hands hold onto the bench for balance. With a leg strap attached to the cable with the arm on the cable adjusted low. Bring the leg from the starting position in front all the way back as high as possible. Lower and repeat on both sides for 12-15 reps, 2-4 sets.
Side Plank Row
Position one arm on the machine low or at ankle height, and load about 5 to 10 pounds (or more if you can) on the weight stack. Get in plank position on your side, facing the cable machine. Hold the handle with the right hand, palm is facing down (towards the floor) and extend the right arm straight out in front of you. Bend the right elbow as you draw your right arm towards your chest. Make sure your shoulders remain rolled back, and you don’t sink your hips.
Plank Triceps Kickback
Position one arm on the machine low or at ankle height, and load about 5 to 10 pounds (or more if you can) on the weight stack. Get in plank position facing the arm on the machine, and hold the handle with the right hand, palm facing your left arm. Bend the right elbow and draw it toward your side. Extend arm back as you rotate the arm up. Bend the elbow to starting position, switch sides to complete the set.