In this video I show you how I do my seal rows on a bench with dumbbells.

The reason I do seal rows on a low bench is the safety it provides for heavy training while avoiding overstretching my shoulders.

I have torn both shoulders in the past so I avoid the stretched out position where I know I'm likely to repeat straining!

I use various loads for various range of motions. My upper back muscles can handle the heaviest weight for reps with a short range of motion, and then the greater range of motion with higher elbows in the peak position recruit more of my lats and teres major, the "outside" or lateral muscles of the back.

I do both neutral grip and prone grip seal rows in this video, and I do reverse grip or supinated grip too sometimes.

My current Seal row back program I'm doing is set up like this:

Seal Rows with Pauline 

Day 1, 3 & 6 Monday, Wednesday, Saturday

Day 1:

Seal row with prone grip 3 x 10-12 reps 

Day 3:

Seal rows with neutral grip 3 x 10-12 reps

Day 6:

Seal rows with prone grip 3 x 30 seconds duration with as heavy load as I can.

How to deadlift & squat: master the basics and keep practicing good form and execution with my online strength-training school.

In this video I show you how to lift from the bottom and how to walk out from the squat rack when you train conventional deadlifts, Romanian deadlifts and Sumo deadlifts.

I show you how to set up your barbell squat and share the check points from top to toe involved in the lift. 

Who's JOINING?

Join my Fighterdiet Breakfast Challenge! In this Fighterdiet academy program I guide you with breakfast tips and provide you with 14 delicious Fighterdiet recipes in a downloadable book.

The video course will provide short videos with my coaching focused on healthy eating habits for life.

Tell the rest this is INCLUDED with your membership!!!

It's the FUN we do together and it's practice not performance!

https://paulinenordin.uscreen.io/programs/join-the-fighterdiet-breakfast-challenge

What’s your food personality?

I’m a pig & a crocodile!

And what is your favorite breakfast recipe?

Join my fighterdiet Breakfast Challenge!

Let the fun food practice begin!

My breakfast practice will help you build your healthy eating habits that you enjoy for life!

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"How much can you bench press?"

The classic bench press requires great technique for safe training.

To avoid injuring your shoulders you need to know how to set up your whole body for the lift and be aware of the different check points.

How do you lift off the barbell in the first place?

How do you stay stiff and use your glutes and core strength for stability?

Where do you direct the barbell and where should it arrive on your torso?

How do you avoid losing control when reracking the weights alone?

In this bench press session I show you the way I do bench press for chest alone!

Calf & hip flexor mobilizing self care work for the body:

Have you tried this using a broomstick?

Hey Superstars!

Two new coaching lessons for you I filmed for you:

How to do dips and how to take care of your calves and hip flexors for greater squat mobility.

Here's the form check for DIPS!

Today’s FighterDiet recipe share!

Hello superstars, 

It’s another day of life adventure over here…!

Thank you for being here with me and thank you for all the support you’re giving me. 

Please share this link to this recipe in here on this public channel with others!

Hello superstars,

The FighterDiet recipe app is now scheduled for deletion.

Your subscription to the FighterDiet recipe app will naturally expire.

I thank you all for the years of having this amazing healthy recipe collection to offer you who love to eat and stay fit eating more, not less!

I’m grateful for your praise, reviews and recommendations of my nutrition program.

This is not the end on FighterDiet, it’s the start on our new fitness life adventure together.

I would love to see you around in my community where I serve my clients my FighterDiet k.i.s.s lessons.

When you enroll you get a big bundle of FighterDiet books filled with meal plans and workout programs, but to me that’s just a bonus!

My specialty is a unique lifestyle coaching that embodies both mindset and fitness.

My passion is building your self relationship and help you be your own best friend.

I care about making real connections and committing to my clients for long lasting partnership.

I love to support my clients in pursuing life goals and enjoy being yourself on your terms.

I love being there through the ups and downs of life and to simply keep showing up, to choose believing in yourself and never give up.

We all choose who we surround ourselves with, the circle of loyal friends.

Thank you for choosing me to be in your corner and thank you for giving me the great honor to be in your fitness life!

Please add me on WhatsApp for questions and communication about my coaching and training service online!

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