Summer Training Exercises: More to come. Below is not all finished so patience please and thanks. 

Back Training: Foundation / Sport Specific Strength Training Exercises

It is important to warm-up with light weights for a couple of sets using higher reps. I believe in using 30 reps for the first warm up set, 20 for the second, and then set of 10 thereafter until I reach my training weight unless performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle specific warm-up.
No. Exercise Picture: Start Picture: Finish Basic Description
1 Seated Row - Apex Cable Machine

This exercise performed using a selectorized piece of equipment. Palms facing inwards. As is the photo, the shoulders roll forward to stretch the muscles of the upper/mid back, back of the shoulders as well as the lats. Breathe in when pulling weight back, pull the shoulders back (imagine a pencil between the shoulder blades) and squeeze. Arch the back slightly to form a slight curve. Head is erect. Breathe out when releasing handles back to start position.
2 High Row - Apex Cable Machine

This exercise performed using a selectorized piece of equipment. As is the photo, the shoulders roll upwards and forwards as if trying to the sides of one's jaw (you will feel a slight stretch in the lats - under the shoulders). In this exercise, breathe in when releasing weight and out when pulling down. Squeeze back (again, slight arch) and pull shoulders down. Tighten Abs.
3 Wide Grip Pull Downs

Another exercise that I most often see done incorrectly is the wide grip pull down. Whether in front or behind (shown frontal position) the head; upper body position, position of the arms at the bottom of the pull, depth of pull, hand position, or rocking the upper body for momentum are all problems. In the first diagram on the left I have shown the setup position. Kelly has moved his body far enough forward on the seat where his head is directly below the bar/pulley. This positions the body correctly for the pulling action. In the second pic. Kelly has extended his arms as well as his shoulders. This provides a stretch and isolates the lats. in the third pic., keeping body aligned correctly, Kelly looks up providing clearance in front of his chin so as to pull the bar downward in the correct position. His back is slightly arched. As shown (3rd pic.), his elbows are correctly aligned with the angle of the cable. This alignment takes away unnecessary stress on the rotator muscles of the shoulder which, as shown in the last pic., have assisted by rotating the elbows back. With heavy weights shoulder injury can occur. KEEP the ELBOW/CABLE alignment to ensure safety. Also shown in the last pic. is the backward lean of the upper body. This ROCKING movement is used to CHEAT heavier weights.

I prefer to breath in on this movement when pulling downwards, expanding the chest and squeezing the lats. However, breathing outwards and tightening the abs (crunch) with the elbows in a more forward/frontal position when pulling downwards is done as well. The breath out takes place as the arms pass the parallel position (upper arm to floor position). This is where the lungs or chest and compress as the shoulders lower and lats tighten. This technique rounds the shoulders and mid/upper back which I do not like. I would recommend the breath-in technique.

4 Narrow Grip Chins

Hands are shoulder width apart with shoulders rotated upwards towards ears, palms inward. Again, two different breathing techniques as explained above; breathing in and expanding the chest, squeezing the lats or, breathing out and bringing the elbows tight against the body and crunching the abs. Bar to chin height. I again prefer the breath in technique.
5 Wide Grip Chins

See description in the wide pull down. Shown is the breath in technique. Rotate shoulders upwards and stretch.
6 Close Grip Chins 

This is a very close grip position. Handles are positioned over a chin up bar. Again, rotate shoulders upwards and stretch breathing in. As you tighten lats and raise body position, keep elbow tight bringing bar to ear height. Keep abs tight. Alternate raising and lower body weight from one side of the shoulder to the other breathing out on exertion. 
7 Low DB Row

Perform exercise using dumbbell as shown. Kneeling on a bench, use opposite hand/arm for support. Flatten back.  Breathing out, roll shoulder forward and down. Stretch, breathing in, pull weight upwards pulling shoulder back and upwards and locking elbow close to hip and above parallel position. Keep weight back towards hip.
8 T-Bar Row Palms Up

This is a free weight, Apex piece of equipment designed to isolate shoulders and back. Might not be in your gym. In this diagram, palms are facing upwards. Again, shoulders roll forward and down to isolate stretch in lats and mid back breathing out when doing so. Breathing in, roll shoulders up and back, squeezing lower back and shoulders together. Upper chest will come off of pad slightly so assist arch in upper back.
9 Seated High Row - Apex Cable Machine

Again, using the seat row selectorized piece, perform as in exercise 4 (above) with the exception of having the palms down. Elbows are in a slight

Hyper Extensions


(upper body position shown)

These exercises are for the muscles of the lower and mid back. Skating places an incredible amount of stress on these muscles and strength (aside from abdominal support) is a necessity. These pics. are of a 45 degree hyper-bench (a little less stress on the lower back than the conventional ones which place the body parallel to the floor - feet high). Front pads should fit comfortably on the top of the thighs/hips. Exhale when lowering body wt. and inhale when raising. DO NOT HYPEREXTEND!. Raise to a flat position. 
11 Hyper Extensions (lower body position shown) In these pictures, the athlete is using an Olympic decline bench. Pads fit on the lower abs/hips. Legs hang over edge. Breathe in as you raise your legs, out when lowered. DO NOT HYPER EXTEND YOUR LOWER BACK.
12 Side Bends

More for the side of the trunk as opposed to the back (assists in movement). Feet are locked into base, hip pad set on upper part of thigh. Exhale when lowering, inhale when raising. Perform to each side.