reckonerMachines and cables
35 movements Reckoner can prescribe from machines and cables. Tell it what your gym has and it will only ever write you a week you can actually do.
One of the 35 has a full page so far. The rest carry the library's own cue while they are written up.
Assisted Pull-up
Palms away, wrists straight in the hang.
Machines and cables
Cable Crossover
Soft elbows, hands meet in front.
Machines and cables
Cable Crunch
Round the ribs down to the hips.
Machines and cables
Cable Curl
Elbows pinned, control the way down.
Machines and cables
Cable Glute Kickback
Squeeze the glute, don't arch the back.
Machines and cables
Cable Lateral Raise
Lead with the elbow, no swinging.
Machines and cables
Cable Overhead Triceps Extension
Elbows by the ears, only forearms move.
Machines and cables
Cable Pull-through
Hinge at the hips, squeeze glutes to stand.
Machines and cables
Cable Woodchop
Turn through the belly, arms stay long.
Machines and cables
Face Pull
Pull to the eyes, spread the rope wide.
Machines and cables
Half-kneeling Cable Pull-down
Pull the elbow down, ribs stay stacked.
Machines and cables
Lat pull-down
Lead with the elbows, bar to the chest.
Machines and cables
Leg Extension
Control the lowering, don't kick.
Machines and cables
Leg Press
Stop before the hips round off the pad.
Machines and cables
Leg Press Calf Raise
Full stretch, then press through the toes.
Machines and cables
Lying Leg Curl
Hips on the pad, curl under control.
Machines and cables
Machine Chest Press
Press without locking the elbows out.
Machines and cables
Machine Crunch
Curl the ribs toward the hips.
Machines and cables
Machine Hip Abduction
Push the knees out slowly, sit tall.
Machines and cables
Machine Hip Adduction
Squeeze the knees in under control.
Machines and cables
Machine Hip Thrust
Squeeze the glutes, ribs stay down.
Machines and cables
Machine Row
Chest on the pad, pull the elbows back.
Machines and cables
Machine Shoulder Press
Press without shrugging the shoulders.
Machines and cables
Neutral-grip Lat Pull-down
Drive the elbows down to the ribs.
Machines and cables
Pallof Press
Press straight out, resist the twist.
Machines and cables
Rope Press-down
Pin the elbows, lock out at the bottom.
Machines and cables
Seated Cable Row
Tall chest, pull to the belly.
Machines and cables
Seated Calf Raise
Drop to a deep stretch, then press tall.
Machines and cables
Seated Leg Curl
Curl hard, lower under control.
Machines and cables
Single-arm Cable Row
Pull to the hip, don't twist.
Machines and cables
Sled Push
Stay low, drive through the legs.
Machines and cables
Smith Machine Squat
Brace the belly, knees track the toes.
Machines and cables
Standing Cable Side Bend
Bend straight to the side, no twist.
Machines and cables
Standing Calf Raise
Sink to a stretch, rise onto the toes.
Machines and cables
Straight-arm Pull-down
Arms nearly straight, sweep to the thighs.
Machines and cables