FLEX TIME TWO-ARM TWO-LEG BAND ROW.

Works on: This is a ground-based upper back exercise that requires recruitment of the core musculature (ab muscles) and balance against the forward pull of the band.

THE MOVE

Setup: Begin by anchoring one end of the band to a fixed post or door handle about chest height.

Step 1: Stand in a quarter squat position with both feet pointed straight ahead, shoulder-width apart.

Step 2: You will begin this movement with both arms fully extended straight in front of you at about chest height. Pull straight back on handles while simultaneously driving both your shoulder blades together.

Step 3: Hold this position for approximately 2 seconds and then return the handles back to the starting position. This represents 1 repetition.

Fit tip: For a more challenging exercise, lift one leg slightly off the ground.

Repetitions: Do 12-15 repetitions for two to three sets.

ABOUT THE TRAINER: Les Jennings has been a fitness specialist for 15 years now. He has a degree in exercise physiology and advanced credentials from the National Academy of Sports Medicine and American Council on Exercise. Les has worked with Hollywood celebrities, professional and top amateur athletes, members of the Chicago Bears, the Chicago Blackhawks, two members of the U.S. Olympic track team and a countless number of top fitness and bodybuilding competitors. Les can be contacted through Mid Valley Athletic Club at [phone] or directly at [phone].

CAPTION(S):

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Photo:

(1 -- 2) no caption (Les Jennings)

David Sprague/Staff Photographer