Coach Noss’s Move Compound Move Series: Part 3

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March 3, 2014 by aminovitalteam

Coach Noss has already showed you two compound moves in his new series, the anti-rotation, cable-hold posterior lunges and step backs with a contralateral and ipsolateral wood chop, to help improve your flexibility and build strength for the upcoming season.

Now get ready for the contralateral move with a bilateral press out, which will help improve your extension through the chest and upper back.


For this move, you’ll start with a standard stance and step out into a lunge position. Hold your ropes on the same side your back leg is on. Do this for a total of 8-10 times, and then switch to the other leg.

After getting into a lunge position, make sure you’re holding your ropes with both hands. Stand up and extend your arms up, and then lower back down into your lunge position. You’ve just completed one rep!

As you move through the range of motion, make sure you are pulling your shoulder blades down and back as you extend up with the rope.

Thanks, Coach Noss, for another great move! Have you been incorporating these moves into your workout? Have you seen an improvement?

One thought on “Coach Noss’s Move Compound Move Series: Part 3

  1. […] press out. This move will help improve extension in your chest and upper back. Head over to the Amino Vital blog to try this […]

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