Tricep push down:
Stand with feet hip width a part, with a bit of a forward lean. With an overhand grip on the bar in front of you and elbows glued by your sides, take an exhale and push the bar down by just moving your forearms down. Hold for a breath at the bottom and then release. Do ten repetitions for two sets. This will target your triceps.
Kick backs:
Start on all fours with your hands shoulder width a part and your knees hip width a part. Face the machine, and attach one of the handles to your right foot. Flex you foot and kick back and then bend your knee back down to the starting position. This is one repetition. Be sure to keep a neutral spine and deliver the weight equally into those three points of contact on the floor while kicking your leg back. This will target your glutes. Do ten repetitions on each leg.
Face pull:
Begin by standing in front of a medium height pulley and grab each side of the rope. Step away from the machine until your arms are fully extended in front of you and keep your feet a little bit wider than should width a part with a bend in your knees. Squeeze your core and drive your elbows back while pulling the pulley. Hold and contract your shoulder blades and release. This is one repetition. Do ten repetitions for two sets.
—Submitted by Eliza S., University of Massachusetts, Amherst