Beta: Lay in Bridge position. Cross cables into "Fly" above you. Slowly lift the hips towards the ceiling while crossing the cables with the arms.
Alpha: Come into a low squat hold facing the Kinesis wall. bring cables towards body in a row motion while shrugging shoulders at the peak of the row pull-back.
Gamma: Low squat hold with lat pull-downs. Keep core engaged, carriage upright, and arms straight.
Delta: Start in a chair hold. Bring belt to chest. Press upward at a 30 degree angle.
