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Seated Row MC
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Seated Row MC

1 min Intermediate 0 Comments
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BODY PARTS

ABS, Arms, Back

SPRING LOAD

Black (light), Gray (medium), Red (heavy)

Explanation (video)

EXERCISE EQUIPMENT

Microformer STARTING AT $990 BUY
Lagree Micro Cables w/ Footstrap Handle Bundle (set of 2) $190 BUY
Lagree Micro Cables w/ Black Handle Bundle (set of 2) $165 BUY

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Reason of Class Rejection

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DIFFICULTY LEVELS: EXPLANATION

BEGINNER
  • Workout is done on the front of the machine only.
  • Short sequences per body part.
  • Exercises are not held long (no more than 2 minutes per leg for example)
  • Progressions are short (one exercise + 1 variation only: For example, teach Elevator Lunge, followed by a Carriage Kick only, no pulse after).
  • Transition time is not optimized / slow transitions. Give them time to adapt.
INTERMEDIATE
  • Mix of front and back of the machines.
  • Exercises are held longer.
  • Longer sequences per body part.
  • Progressions are longer.
  • Short transitions.
ADVANCED
  • Long duration for all the exercises on the front.
  • Long sequences per body part.
  • Inclusion of advanced variations such as the deep lunge and deep pulse
  • Combo exercises on front and on back.
  • Long progressions.
  • Super fast transitions.
  • Inclusion of the spring with shroud.
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