Cable Kickback – using a low pulley set-up, attach an ankle cuff to the pulley and then around your ankle – facing the pulley, prepare the starting position by slightly bending over, bracing against the metal frame of the machine – tighten your core and slowly raise one leg in a kickback motion, squeezing your […]
Goblet Squats – Start by placing feet slightly turned out and just outside of shoulder width apart – Grasp a weight or kettle bell, holding it either tight to your chest or hanging between your legs – Tighten your core, then slowly lower down into a squat position – Depending on your flexibility, lower parallel […]
Hip Thrusts – begin seated on a flat bench, with a weighted sandbag on your lap (if using a barbell, add a pad for extra cushion along the hip bones) – lower yourself along the front of the bench, positioning your shoulder blades at the edge of the bench – adjust the weight so it […]
Front Plate Shoulder Raises – stand with feet shoulder width apart – grip either side of a plate and allow arms to hang extended in front of the body, this is the starting position – with a tight core and arms secured in a slightly bent position, slowly raise the plate to shoulder level – […]
Dumbbell Lateral Raise (Single Arm) – hold dumbbell down by your side at arms length with palms facing inwards – with the free arm, grip a solid surface like a chair – maintain a tight core and upright posture – with a slight bend in your elbow, lift the dumbbell outwards from your side, hand slightly tilted – […]
Jump Lunges – step one foot forward then lower yourself into a lunge position, keeping the core tight and legs at 90 degree angles – in an explosive movement, launch upwards into the air – land with feet in the same position as the launch, so you can immediately lower back down into the lunge […]
Alternating Hammer Curls – stand with feet shoulder width apart, arms down at the sides holding dumbbells, engage your core for stability – raise the right dumbbell, keeping your palm facing inwards while curling the weight towards your shoulder – squeeze the bicep at the top of the movement before slowly lowering back to your […]
High Cable Row (Half Kneeling Variation) – set the cable machine overhead with the close grip handle attached – while grasping the handle, lower onto the floor in a half kneeling position (meaning one knee is down and the other knee is up, providing stabilization) – tighten the core and retract your shoulder blades, hands […]
Pop Squats Begin by stepping out slightly wider than shoulder width apart with the toes pointed outwards. This is the starting position. Lower into a squat position by pushing the hips and glutes backward. Maintain a tight core and straight back throughout. In an explosive movement, jump up into the air from the lowered squat […]
Begin seated on a flat bench. Gripping the edge of the bench, extend the arms straight to hold your weight off the bench, step the feet out onto your heels . Keeping your core tight, slowly lower your body body towards the floor while bending at the elbow. Your body should drop straight down in front of […]
