Join Paul Katami for an exercise that targets both the upper and lower body through coordination and stability, while working your shoulders, upper, and middle back, thighs, and hamstrings.
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Over Head Lat Pull-Down with Knee Extension Exercise Hi, I'm Paul Katami and I'm from Los Angeles, California. I pick my philosophy about fitness like a realistic one. I don’t think that having a skinny body necessarily means you have a healthy body. Right now, I'm going to show you an over head pull down, you can too and we’re going to couple that with a knee extension. Whenever you get onto one leg, you're going to be working balance and stability. First thing, you're going to need to handle tubes and we’re going to get into work it’s called the choke position. You're going to hold your handle tube with your palms upright, just like this. We’re going to rotate those hands and grab some extra tube. This is going to give you a new level of resistance. You can keep turning that tube until you find a resistance that’s appropriate for your fitness level. We’re going to pull those tubes over the head, balance on one leg and as we pull the tube down into your chest. You're going to extend that leg. This is going to activate the muscles of the upper back, the mid-back, your core and the quadriceps from the leg that you’re extending or so used to be on the floor. So the minute you take one foot off, you're taking yourself off balance a bit and then you're adding a weight to that which makes the body work a little harder. So sometimes it takes it longer to get use to it, so it’s definitely intermediate to advance. You're going to pull nice and tight keeping the shoulders down, the neck nice and relax and make sure to keep your abs connected to the entire exercise. You're going to repeat this exercise ten times on this side then you’ll stop, take a break and start on the other side. Make sure to always have your balance before you begin and make sure to work through your entire range of motion. Again, you repeat ten repetitions on each side, three sets each side. I think if you learn to do it right, you inherently do it less because you're doing it right. You get the same result and you make fitness kind of fit into your life versus having it kind of overcome your life. I'm Paul Katami from Los Angeles. Thanks for watching. See you at the gym.

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