Guard Fit Challenge – Video: Inside the Exercise – Seated Row Alternate
Two athletes are shown, one at a time, performing the seated row alternate exercise using a resistance band. They are seated on a mat in a weight room as they perform the seated row alternate. An intro screen that says “Inside the Exercise: Seated Row Alternate” appears, and then SGT Courtney Zablocki, one of the athletes, begins a description of the exercise.
Courtney: This is an alternate to the seated row. What you’ll need is a resistance band and a fixed point that’s at about ground level. What you’ll do is sit on the ground and wrap the band around the pole…and wrap the band around your hands, having your palms face up.
While Courtney continues to give instruction, the camera cuts to SGT Jeremy White performing the seated row alternate. Jeremy demonstrates proper form while performing the exercise.
Courtney: You’ll then pull in, keeping your elbows close to your sides and then extend again.
Jeremy talks about and demonstrates proper form for the seated row alternate.
Jeremy: It’s targeting the upper back to mid-lower back muscles and it works the biceps as well… keep your legs straight, your back up. You don’t want to slouch too far forward. You don’t want to come back, just nice and straight. Keep your elbows in… and just extend forward and back.
As Jeremy finishes the explanation of the exercise, the camera cuts to Courtney performing the seated row alternate until the final screen of the video. The final screen contains the words “Inside the Exercise: Seated Row Alternate.”