The alternate arm/leg cable row (figure 3.1 and 3.2) is a great functional exercise. It incorporates the rotator cuff, scapular muscles and hip rotators all in one exercise! This exercise could be put in either lower or upper body days because it really a combination of both. Set a cable pulley at the height of your navel. Take a few steps back and stand on your left leg while holding the cable handle in your right. To start, stand on your left leg with your trunk rotated to the left and your right arm extended toward the cable machine. Rotate your trunk to the right as you pull the cable handle to your right side. When returning to the starting position, bring the right knee towards the ground letting the left knee bend. Start with 2 sets each leg and a weight you can perform for 8-12 repetitions. As with all the exercises it should be performed in a controlled manner!