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Place your feet firmly on the pad of a seated row machine, and grab the handle with both hands. Pull the attachment out, and position yourself so that your back is straight and your legs are almost fully extended. Keeping your chest tall, core tight, and knees soft, row the attachment towards your body, squeezing your shoulder blades together at the end. Then, straighten your arms fully until your shoulder blades extend before performing another rep. Do 3 sets of 12 reps.
Get into position by having one foot forward and one foot back. With your chest tall and core tight, lower yourself under control until your back knee touches the ground, getting a nice stretch at the bottom. Push through the heel of the front leg to come back up, flexing your quad and glute to finish. Perform all reps on one side before switching legs. If bodyweight alone is too easy, you can also do this movement with a pair of dumbbells. Do 3 sets of 10 reps for each leg.
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