Wednesday, March 21, 2012

Wednesday Word & Weight: Seated Row


Jeremiah 1:5--  “Before I formed you in the womb I knew you,
   before you were born I set you apart;" 
 Don't be afraid to be SET apart for God! I always knew I was different, but always wanted to fit in. Well, I fit in God's plan perfectly, but am called to stand up, stand out and be set apart!

That should be in our faith and in our relationship with God. We want to please him, seek him and work to our fullest for HIS glory. Often times that will cause us to stand out, and look different, but that's because we ARE different! Not just in our faith walk, but also in ALL we do-- we are unique, called to be who we are and to fulfill the purpose that only we can fill in God's master plan. 

Don't be afraid to stand out, be different, think different, talk different and ACT different. Work harder than others, bring your own food, set your goals higher than most,  hold yourself to a standard that is above and beyond, love those who are unlovable, be overly kind to people undeserving (aren't we ALL?) and make Jesus and his great love FAMOUS at the cost of blending in and being comfortable.  

Seated Row

I love working my back! Here is a shot from 3/17 of the back of my nearly finished SUIT!! 
WOW, less than 2 weeks till the stage. Thanks so much to MACK for reminding me too, that this is my first show, not my last. I have a long way to go and a lot more to learn, but time to do it! 

Regular Row--release hips forward slightly and pull back, shoulders down, squeezing shoulder blades together and pausing slightly at the back of the motion. You should end with your body upright or just slightly back, but not leaving back to that 45 degrees. This way you keep the motion in your back, arms, shoulders and will get the full benefit of the motion. I like to use the momentum in my legs a little to pull more weight and release SLOWLY forward. 

Single arm row: extend arm fully and with a slight rotation, pull from palm down to palm facing your body to get that bicep action as well. Tighten your abdominals, pause for that slight burn and squeeze those shoulder blades at the top of the motion! 

Under handed Row: For even more bicep activation use a straight handle or lat handle and an underhand grip, pull straight back, elbows and arms coming straight back, close to your body. The bar should be hitting mid-torso with your shoulders down and back straight!  

A great move for back and biceps and when done nice and slow on the release, excellent engagement of the abs and a great burn! One of my FAVES!!! 

Have an amazing Day!!! 

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