Position for the T bar row

1. Keep your feet firmly planted on the platform and bend forward at the hips keeping your back flat and knees bent.

2. Grasp the lever/T-bar with both hands.

3. Keep your head as high as possible and keep your torso parallel to the floor.

4. Fully extend your arms.

Execution of the T bar row 
1. Pull the lever/T-bar until it touches your chest remembering to keep your torso parallel to the ground.

2. Slowly lower the lever/bar until your arms straight. Repeat movement.

What to eat?

WHAT TO EAT FOR SIXPACK ABS?

If you are looking to start a six pack diet plan, then it is important for you to know what types of foods you should be eating. We will go over the foods that are low in carbs and high in protein.

Meat – This includes mainly lean meats such as beef. Organic grass fed beef is considered the best form of beef. It is best to stay as natural as possible.

Poultry – Chicken is a perfect source of high protein. Turkey is also great because you can only eat so much chicken but be sure to stay away from packaged deli turkey as it is high in sodium and will cause you to retain water.

Fish & Shellfish – This is an excellent source of lean protein and is also great as they contain healthy omega-3′s which can aid in weight loss. It is best to find wild caught fish rather than farmed fish. Some favorites are salmon, red snapper, cod, oysters, crab, and tuna.

Eggs – Eggs are one of your best friends when on a high protein diet. They are high in protein and help you keep full. They are easy to prepare and affordable. Some easy ways to prepare them are scrambled, fried (with olive oil) and hard boiled. You don’t have to just think of them as a breakfast food either.

Cheese – Cheese makes everything better and is a good source of protein. One of the best forms you can eat is cottage cheese. It is high in protein and low in calories.

Nuts – Next time you get a craving for a food you know you shouldn’t eat, grab a handful of almonds and a glass of water. There are many varieties of nuts to try on your six pack diet such as peanuts, almonds, macadamia’s, pistachios, walnuts and countless others. Try to stick with raw forms that aren’t covered in salt.

Vegetables – should be a side with all your meals. When you switch to a high protein low-carb diet you may feel still hungry after a meal. This is because carbohydrates fill you up and make you feel full, so without carbs you need to eat a higher volume of veggies. Some favorites are broccoli, green beans, peppers, onions, carrots, spinach and other leafy greens.

Fruits –You can eat fruit on a six pack diet, but you will want to limit it because fruit can be high in sugar content. Have berries in the morning

How To Get Rid Of Flabby Arms?

One of the biggest exercise myths is that you can lose fat in an area of the body by strength training or exercising that specific body part. The truth is that “spot reducing” and “spot toning” do not work, because we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle. Doing triceps press-downs will not decrease the amount of fat you have on the backs of your arms any more than doing crunches will decrease the amount of fat people have on their stomachs. . • .

As you age, the skin will become less elastic and thus conform less to your arms. So “flabby arms” are somewhat a product of age. Any exercise that decreases body fat percentage will help you lose fat on your arms, just as it will help you lose fat from other areas of the body.

Diet is very important when it comes to burn the body fat, so try these foods:
1. Capsicums
It burns any fat in the body, and help boost metabolism too. Eat one capsicum a day and you’ll notice the changes within two weeks.
2. Avocados
Many avoid takings avocados as they are rich in calories. What you must first understand is, the calories in an avocado are healthy and are essential for muscle growth. It boosts your metabolism. In addition, it also switches off the hormones that store body fats.
3. Dark chocolates
Yes, you heard us right. Dark chocolates are great metabolism boosters. They also keep you feeling full, and prevent you from consuming more calories.
4. Soups
Especially chicken soup. Eating broths before meals makes you feel full which also prevents you from consuming more calories. By taking soups, you reduce your total calorie intake by 30%.
5. Green tea
This is the best drink to boost your metabolism level and burn fats in your body, especially in belly and arms. You may take up to three cups of organic green tea a day. It will also help in weight loss.

Pulse ups ( lower an crunch )

1. Lie flat on your back on top of a flat bench or on the floor. If you’re on the floor place your hands under your butt; if you’re on a bench place your hands behind your head to produce a deep stretch.
2. Tighten your core, contract your lower abs, and raise your legs until they’re 100% vertical. Your body should form a 90º angle. That’s your starting position.
3. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. This is a “pulse.” Don’t bend your legs.
4. Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench.
5. Immediately repeat the pulsing motion for a full set.
6. Once you’re able to do 15 reps, perform with a light dumbbell in between your feet. You’ll amp up the weight and shock your abs into new growth.

Bosun ball extensions

1. Lie down prone ( on your stomach)on the Bosu. Exhale and lift both legs and hands up off from the Bosu. 
Push yourself to raise up the legs even further more. Then inhale and bring the legs, hands and head down. Repeat this for 20 times. 
2. Lying in the same position as above, exhale and raise your right hand and left leg up. Then come down. Next do left and and right leg up. Continue to repeat about 20 times. These back extensions strengthen the back.

Low pulley cable chop

Stand at the side of one column of the cable cross machine and adjust the pulley to the lowest (low wood chop) or highest (high wood chop) position.

Grasp the handle with both hands, and step away from the machine far enough that the weight stack will not hit the top or bottom of the weight stack during the exercise.

Pull the handle diagonally from low to high or vice versa, focusing on using the core muscles only. Exhale as you pull and inhale as you return to the start position.

Keep the pelvis stabilized throughout the movement and avoid leaning forward at the waist.

Physioball Russian Twist Position

Physioball underneath shoulder blades with hips pushed to sky and hands pointing straight up in the air
Procedure

Keeping hips still, rotate shoulders and trunk to the right, rolling the ball underneath right shoulder
Return to start position and repeat to other side
Repeat for prescribed number of repetitions
Coaching Keys

Keep hips pushed to sky- do not let them drop during movement
Keep stomach tight

You Should Feel It
In trunk and hips

You can all do this with a medicine ball to increase the difficulty.