Exercise GLOSSARY

CHEST

Cable Flyes

Stand in the centre but slightly forward of the cable machine (so there is tension in the cables) with a D handle in each hand. With the cables at chest level press the handles together in a wide arc at chest level with a squeeze at the centre. Control the cable to arc your arms back out. Keep your body stable, core on and do not swing.

Decline Bench Barbell Press - with mid grip

Lay down on a slightly decline bench and grip a barbell above chest level with a medium width. Lower down until the bar briefly touches your chest. Pause briefly and push back up to starting position.

Decline Push ups

Start in a plank position with your hands on the ground slightly wider that shoulder-width apart, and your feet on a bench or low step/block. Slowly lower your upper chest down to the floor. Focus on keeping your core tight and your body straight - you don’t want your hips dropping. Then push back up to starting position.

Flat Bench Barbell Press

Lay down on a flat bench and grip a barbell with a medium width straight above chest level. Lower down until the bar briefly touches your chest, pause briefly and push back up to starting position.

Flat Bench Dumbbell Chest Press

Lay down on a flat bench and grip 2 dumbbells with palms facing forward and your arms straight above chest level. Bend your arms and lower the dumbbells down in a 90 degree angle to just at the sides of your chest. Then push back up to the top.

Flat Bench Dumbbell Flyes

Lay down on a flat bench and hold 2 dumbbells straight above chest with palms facing together. With a slight bend in your elbows lower out to the sides until you get a good stretch (approximately horizontal). Keep that arc as you bring them back up and squeeze your chest at the top.

Exercise GLOSSARY

CHEST

Flat Bench Dumbbell Press - with rotating grip

Lay down on a flat bench and grip 2 dumbbells just outside your chest with palms facing forwards. As you push them up rotate your grip so your palms are facing backwards at top of the move. As you lower back down rotate again so your palms are facing forward again at the bot-tom.

Flat Machine Chest Press

Use a flat or upright machine press. Grip the 2 handles at chest level - adjust your position or the seat if needed. Push the handles out until your arms are extended, then slowly lower back down until just before resting point, keeping tension in the muscle.

Floor Dumbbell Chest Press

Lay on the floor and grip 2 dumbbells with palms facing forward, with arms straight above chest level. Bend your arms and lower out and down until your elbows touch the floor. Then push back up to the top.

Incline Bench Barbell Press

Lay down on a slightly incline bench and grip a barbell with a medium width straight above chest. Lower down until the bar briefly touches your upper chest. Pause briefly and push back up to starting position.

Incline Bench Dumbbell Chest Press

Lay down on a slightly incline bench and grip 2 dumbbells with palms facing forward and your arms straight above chest level. Bend your arms and lower the dumbbells down in a 90 degree angle to just at the sides of your chest. Then push back up to the top.

Incline Bench Dumbbell Flyes

Lay down on a slightly incline bench and hold 2 dumbbells straight above chest with palms facing together. With a slight bend in your el-bows lower out to the sides until you get a good stretch (approximately horizontal). Keep that arc as you bring them back up and squeeze your chest at the top.

Exercise GLOSSARY

CHEST

Incline Bench Dumbbell Press - hammer grip

Lay down on a slightly incline bench and grip 2 dumbbells with palms facing together, with arms straight above chest level. Bend your arms and lower out and down into your arm pits. Your arms should be at 90 degrees. Then push back up to the top keeping your palms facing together the entire move.

Incline Bench Dumbbell Press - with rotating grip

Lay down on a slightly incline bench and grip 2 dumbbells just outside your chest with palms facing forwards. As you push them up rotate your grip so your palms are facing backwards at top of the move. As you lower back down rotate again so your palms are facing forward again at the bottom.

Low Cable Cross-over

Stand in the centre but slightly forward of the cable machine (so there is tension on the cables) with a D handle in each hand. With the cables at the bottom of the machine, press the handles together in an arc to chest level with a squeeze at the centre. Control the cable to arc your arms back down. Keep your body stable, core on and do not swing.

Push Ups

On the ground in a plank position, with your hands slightly wider than shoulder-width apart, slowly lower yourself down to just above the ground. Focus on keeping your core tight and your body straight – you don’t want hips dropping lower than chest. Then push back up to start-ing position

Seated Pec Deck

Use a pec deck machine. Sit with your back flat against the seat with the handles in line with your chest. Push the handles together as you squeeze your chest in the middle. Control the movement back out to the starting position until your get a good stretch.

Exercise GLOSSARY

BACK

45° Back Extensions

Lay face-down on a hyperextension bench with your ankles secure un-der the footpads. Your thighs should be against the pads with enough room for you to bend forward at the hips - if you can’t bend forward freely adjust them lower. Cross your arms in front of you or hold a plate for added resistance, and bend forward at the waist as far as you can to feel a stretch in the hamstrings while keeping your back straight (not rounding). Slowly raise back up to straight without over-arching your back. This can also be done with a fit ball

Bent-over Barbell Row - underhand grip

Hold a barbell with an underhand grip just outside shoulder-width. Bend your knees slightly and lean forward at the hips while keeping your back straight. Keep your elbows close to your body and pull the barbell towards your torso. Focus on squeezing your back muscles to-gether at the top, then lower back down.

Bent-over Barbell Row - wide overhand grip

Hold a barbell with a wide overhand grip just outside shoulder-width. Bend your knees slightly and lean forward at the hips while keeping your back straight. Keep your elbows close to your body and pull the barbell towards your torso. Focus on squeezing your back muscles to-gether at the top, then lower back down.

Chest Supported BB Row - wide grip

Lay face-down on an incline bench and grip a barbell with a wide over-hand grip. Row the barbell in towards your chest/the bench, pause and squeeze your back muscles at the top. Slowly lower back down until your arms are straight again.

Chin Ups - neutral grip

Hold the handles with a narrow grip and palms facing together. Pull yourself up until your chin is at or above bar height, then lower back down (don’t just drop) until your arms are straight.

BACK

Exercise GLOSSARY

Chin ups - wide grip

Hold the handles with a wide overhand grip. Pull yourself up until your chin is at or above bar height, then lower back down (don’t just drop) until your arms are straight.

Dumbbell Pullover

Lay perpendicular on a flat bench with your upper back and shoulders on the bench and feet on the floor (so your body forms a T-shape with the bench). Hold a dumbbell on the underside of one end directly above your chest. Ensure the dumbbell is secure and you have a firm grip. With a slight bend in the elbows lower the weight back behind your head until parallel. Don’t over-extend. Then pull back up to the top.

Incline Bench 2 Arm DB Row

Lay face-down on an incline bench and grip 2 dumbbells with an over-hand grip. Keep your elbows in close to your body and row the dumb-bells in to your sides, twisting the dumbbells to finish with the neutral grip. Squeeze your back muscles at the top. As you lower them back down rotate your grip so they finish with an overhand grip again.

Lat Pulldown

Grip the bar with a wide overhand grip, keep your back straight with a slight lean backwards as you pull the bar down towards your upper chest. Don’t swing and use your body as momentum to pull the weight down. Control the bar back up, not letting the weight pull you back up.

Narrow Grip V-bar Pulldown

Use a V-bar or narrow attachment, keep your back straight but with a slight lean backwards and pull the bar down towards your upper chest. Control the bar back up, not letting the weight pull you back up. Don’t swing and use your body as momentum to pull the weight down.

BACK

Exercise GLOSSARY

Seated Cable Row - neutral grip

Use a normal handle on a seated row machine. Keep your back straight and shoulders back as you pull the handle in towards your chest. Squeeze your shoulder-blades together. Then control the cable back out, keeping your back straight and shoulders back.

Seated Cable Row - V-bar

Use a V-Bar or narrow handle attachment on a seated row machine, with palms facing together. Keep your back straight and shoulders back as you pull the handle in towards your chest. Squeeze your shoul-der-blades together. Then control the cable back out, keeping your back straight and shoulders back.

Seated Cable Row - wide grip

Use a long bar attachment on a cable row machine, with a wide grip (over or underhand). Keep your back straight and shoulders back as you pull the handle in towards your chest. Squeeze your shoulder-blades together. Then control the cable back out, keeping your back straight and shoulders back.

Single-arm Bent-over Dumbbell Row

With 1 arm and knee on a bench to brace yourself, hold a dumbbell in the other hand with your arm straight down towards the ground. Keep your back flat and arm in close to your body, and pull the dumbbell straight up until at your side/armpit. Squeeze your back muscles at the top, then lower back down straight.

T-Bar Rows

Keep your feet firmly planted on the platform and bend forward at the hips, keeping your back flat and your knees bent. Grab the T-Bar with both hands and your arms extended. Pull the handle in towards your torso squeezing your middle back at the top. Slowly release back down and be sure to keep your torso parallel to the floor.

BACKBACK

Exercise GLOSSARY

Barbell Clean & Press

This is essentially a combination of a BB upright row and a BB shoulder press. Hold a barbell shoulder-width apart with your arms straight down in front of your body. Lift the bar up to your shoulders in an upright row movement to rest as you would at the start of a shoulder press, then press above your head. Finish with the bar directly above your head. Then lower it back down to your shoulders, and back down to hanging in front of your legs in a reverse upright row. This is 1 rep.

Barbell Upright Row

Hold a barbell with an overhand shoulder-width grip with your arms straight down in front of your body. Keep your elbows up (higher than your hands the entire move) and lift the weight up to just below your chin. Lower back down in a controlled manner until your arms are straight again.

Bent-over Dumbbell Rear Delt Raises

Stand or sit on the edge of a bench, and bend forward at the waist until your torso is parallel to the floor. Keep your back straight and flat. Hold 2 dumbbells straight down in front, and with a slight bend in the elbows raise them out to the sides until shoulder height. Keep that arc as you lower back down in a controlled movement.

Cable Rope Face Pulls

Stand facing a cable machine with a rope attachment at approximately shoulder height, slightly back enough so there is tension in the rope. Pull the rope towards your face, keeping your elbows tracking out to the sides, so your hands finish on the outside of your face. Pause briefly and slowly control the cable back in to the start, keeping tension in the rope the whole move.

Chest-supported Dumbbell Rear Delt Raises

Lay face down on an incline bench. Hold 2 dumbbells with palms facing together down in front of you on the other side of the bench. With a slight bend in the elbows raise them out to the sides until shoulder height. Keep that arc as you lower back down in a controlled move-ment.

BACKSHOULDERS

Exercise GLOSSARY

BACKSHOULDERS

Dumbbell Shrugs

Stand holding 2 DB's down at your sides. Lift the DB's by raising your shoulders up as high as possible. Pause at the top for a second and re-lease back down. Only your shoulders should be moving, with the arms just being levers for the dumbbells.

Dumbbell Side Raises

Hold 2 dumbbells down at your sides. With a slight bend in your elbows slowly raise them out at your sides up to shoulder height. Pause briefly feeling the contraction, and keeping that bend in the elbow lower back down with control.

Incline Machine Shoulder Press

Sit on a seated incline shoulder press machine with your back straight against the seat. Grab the handles to your sides at shoulder height and push them upwards until your arms are straight. Hold for a second at the top and lower back down in a controlled position until just before resting point - you want to keep the tension the entire time.

Reverse Delt Machine Flyes

Sit backwards on a pec deck machine with your chest against the bench. With the handles at shoulder height push them backwards with a slight bend in the elbows in an arc. Pause briefly and lower back in to the start.

Seated Dumbbell Arnold Press

Sitting on a bench with your back straight, hold 2 dumbbells at shoul-der height in front of your shoulders with your palms facing towards your body. Your elbows should be tucked in close to your body rather than out to the sides as per a normal DB shoulder press. As you press the dumbbells up, twist your palms so you end up with them facing forward when they dumbbells are at the top. As you lower them back down twist your palms back so you finish with them facing you as you started.

Exercise GLOSSARY

Seated Dumbbell Shoulder Press

Sit with your back straight against an upright bench and hold 2 dumb-bells at your shoulders with palms facing forward. Press them upwards in an arc until your arms are straight above your head. Hold for a second at the top and lower the dumbbells back down to your shoulders again in a controlled manner.

Seated Machine Shoulder Press

Sit on a seated shoulder press machine with your back straight against the seat. Grab the handles to your sides at shoulder height and push them upwards until your arms are straight. Hold for a second at the top and lower back down in a controlled position until just before resting point - you want to keep the tension the entire time.

Standing Barbell Shoulder Press

Stand with knees slightly unlocked, holding a bar with an overhand grip just outside shoulder-width, up at shoulder height. Push the bar straight overhead until your arms are straight. You should finish with the bar directly overhead - not forward or backwards of the line of your body. Lower back down to shoulders and repeat. Be careful not to arch your back excessively.

Standing Plate Front Raises

Hold the sides of a weight plate with palms facing each other straight down in front of your body. Keep your arms straight and raise the plate up and out in front of you to shoulder height. Pause for a second and lower the plate back down in a controlled move. Keep your body straight and don’t swing or use momentum to lift the weight.

BACKSHOULDERS

Exercise GLOSSARY

Cable Curls 1 1/4 reps

Hold a straight bar attachment on a low cable. Curl the bar upwards and back down for 1 full reps, then curl the bar only 1/4 upwards and back down. This is 1 rep. Repeat all reps in this manner - 1 + 1/4.

EZ Bar Preacher Curl

Sit on a preacher curl machine and grip an EZ bar with an underhand grip at shoulder-width, with your upper arms fixed over the pads. Lower the weight down until arms are almost straight, then use your forearms to pull back up. Keep your upper arms firmly on the pads to use only your biceps.

Incline Bench Dumbbell Curls

Sit with your back against an incline bench. Hold 2 dumbbells straight down by your sides with your palms facing forwards. Curl the weight up in a controlled and steady arc until your biceps are fully contracted, then lower again in a controlled arc. Don’t arch your back or swing your arm to get the weight up.

Low Cable EZ Bar Bicep Curl

Hold an EZ bar attachment on a low cable. Curl the bar upwards using only your forearms, squeeze for a second at the top, then lower back down using a controlled manner.

Over Bench Barbell Spider Curl

Lay face down with your chest supported on an incline bench. Hold a barbell with an underhand grip and arms hanging straight down. Keep your elbows in close to the bench and use only your forearms to curl the bar up. Squeeze at the top and lower back down. Do not swing your arms to lift the weight.

BACKBICEPS

Exercise GLOSSARY

Seated Alternating Dumbbell Curls

Sit on a bench and hold 2 dumbbells straight down by your sides, with palms facing forwards. Curl the weight up one at a time in a controlled and steady arc until your bicep is fully contracted, then lower again in a controlled arc and repeat with the other side. Don’t arch your back or swing your arms to get the weight up.

Seated Dumbbell Hammer Curl

Sit on a bench and hold 2 dumbbells straight down by your sides, with palms facing together/inwards. Curl the weight up in a controlled and steady arc until your biceps are fully contracted, then lower again in a controlled arc. Don’t arch your back or swing your arm to get the weight up.

Standing Barbell 1 1/4 reps

Stand holding a straight bar with your arms hanging down straight in front with an underhand grip at shoulder width. Curl the bar upwards and back down for 1 full rep, then curl the bar only 1/4 upwards and back down. This is 1 rep. Repeat all reps in this manner - 1 + 1/4.

Standing BB curl

Stand holding a straight bar with your arms hanging down straight in front with an underhand grip at shoulder width. Curl the weight up in a controlled and steady arc until your biceps are fully contracted, squeez-ing at the top, then lower again in a controlled arc. Keep your body straight and avoid swinging your hips and using momentum to help lift the weight.

Standing Dumbbell Hammer Curl

Stand holding 2 dumbbells straight down by your sides with palms fac-ing towards your body. Keep that grip and use your forearms to curl the weight up, squeezing your biceps at the top, then control the weight back down to straight again. Don’t arch your back or swing your arm to get the weight up.

BACKBICEPS

Exercise GLOSSARY

Standing EZ Bar Bicep Curl

Stand holding an EZ bar with your arms hanging down straight in front with an underhand grip at shoulder width. Curl the weight up in a con-trolled and steady arc until your biceps are fully contracted, squeezing at the top, then lower again in a controlled arc. Keep your body straight and avoid swinging your hips and using momentum to help lift the weight.

Standing EZ Bar Reverse Curl

Stand holding an EZ bar with your arms hanging down straight in front with an overhand grip at shoulder width. Curl the weight up in a con-trolled and steady arc until your biceps are fully contracted, squeezing at the top, then lower again in a controlled arc. Keep your body straight and avoid swinging your hips and using momentum to help lift the weight.

Zottmann Curl

Standing holding 2 dumbbells straight down by your sides with palms facing together/inwards. Use only your forearms to curl the weight up, and twist your wrists so your palms finish facing upwards at the top of the move. While at the top, rotate your wrists so your palms are facing down and lower back down with this grip, finishing with them facing inwards again at the end.

BACKBICEPS

Exercise GLOSSARY

Bench Dips

Start with your back towards a bench and your hands resting on the bench behind you, at shoulder-width apart. With your legs straight out in front or knees slightly bent, bend your elbows to lower your body towards the floor as far as you can. Keep your back in close to the bench and use your arms only to push yourself back up to the start. Keep your torso straight the whole move and don’t lift your hips to help push yourself back up.

Cable Pushdown 1 1/4 reps

Use a straight bar extension on a high cable pulley. Grip at shoul-der-width apart and with your elbows in close to your body use your forearms to push the bar down and back up. Then push the bar down only 1/4 of the way and then back up. This is 1 rep. Complete all reps in this manner - 1 + 1/4.

Close Grip EZ Bar Press

Stand or sit and hold an EZ bar with a narrow grip straight above your head. Bend your elbows and lower the weight down behind your head, then use your forearms to lift back up until your arms are straight again.

Close Grip Push Ups

Start in a push up position but place your hands close together on the floor. Keep your elbows in close to your body as you lower down. Keep your core strong and don’t let your hips drop below chest. Push back up to starting position.

Close Grip Push Ups 1 1/4 reps

Start in a push up position but place your hands in close together on the floor. Keep your elbows in close to your body as you lower down all the way and push back up to the start, then lower down 1/4 of the way and push back up. This is 1 rep. Complete all reps in this manner - 1 + 1/4. Keep your core strong and don’t let your hips drop below your chest.

BACKTRICEPS

Exercise GLOSSARY

BACKTRICEPS

Low Cable Rope French Extension

Stand with your back to the cable machine & rope on low pulley, facing away. Grip rope behind your head and standing upright. Extend your arms straight above your head and squeeze triceps at top. Control and lower rope back to shoulder level behind your head. Control the rope return when finished.

Overhead Cable Rope Tricep Extension

Start with your back to the cable machine & rope on a pulley at shoul-der height. Grip rope behind your head and lean forward so your torso is parallel to the ground but your back still straight. Extend your arms forward over your head, squeeze triceps at top, and lower rope back behind your head to shoulders in a controlled manner.

Overhead Dumbbell Tricep Extension

Stand or sit and hold a DB on the underside of one of the ends straight above your head. Bend your elbows and lower it down behind your head until you get a good stretch in the triceps. Keep your elbows in as you use your forearms only extend the DB back up until your arms are straight again.

Overhead Straight Bar Tricep Extension

Stand with your back to the cable machine and a straight bar attach-ment on a pulley at shoulder height. Grip the bar behind your head and lean forward so your torso is parallel to the ground but your back is still straight. Extend your arms forward over your head, squeeze triceps at top, and lower bar back behind your head to shoulders in a controlled manner.

Exercise GLOSSARY

BACKTRICEPS

Single Arm Dumbbell Tricep Kickbacks

With 1 arm and knee on a bench to brace yourself, hold a dumbbell in the other hand with your upper arm locked in close to the side of your body, and your forearm hanging down to create a 90 degree angle. Keep your upper arm stationary and use your forearm to push the weight backwards until the arm is fully extended behind you (in line with your torso), squeeze your tricep, then slowly lower back to the starting 90 degree angle.

Straight Bar Cable Tricep Pushdown

Use a straight bar extension on a high cable pulley. Grip at shoul-der-width apart, keep your upper arms in close to your body, and use your forearms to push the bar down until your arms are straight, locking your elbows and squeezing your triceps. Then control the bar back up using your forearms only.

Tricep Rope Pullback

Stand facing a cable machine with a rope attachment. Lean forward only slightly (still keep your back straight), lock your elbows in close to your body and pull the cable down to the outside of your body until your arms are straight or extended as far as possible. Squeeze your triceps and slowly raise them back up.

Exercise GLOSSARY

Barbell Back Squat

Standing with a bar across your shoulders (not neck) and feet slightly wider than shoulder-width apart, send your hips back and then lower knees (like you were about to sit on a chair) until your hips are paral-lel to knees. Keep your feet flat and push through your heels back up, squeezing your glutes at the top.

Barbell Front Squat

Stand holding a barbell across the front of your shoulders, lightly touch-ing your throat, with your elbows up (creating a shelf ). You can grip just outside shoulder width or cross your arms. With your feet slightly wider than shoulder-width apart, send your hips back and then lower knees (like you were about to sit on a chair) until your hips are parallel to knees, keeping your back straight. Keep your feet flat and push through your heels back up, squeezing your glutes at the top.

Hack Squat

Use a hack squat machine and start with your back flat against the back rest and shoulders under the pads. Place your feet on the platform at shoulder-width apart with toes slightly pointed out. Unlock the han-dles and bend your knees to lower yourself down, then push yourself back up, keeping your back flat against the pad and head up the whole move.

Sissy Squat

Take a shoulder width stance and use one hand on wall for support. Keeping your hips and waist straight, your core and back tight, bend your knees, pushing them forward and down as you descend your body backwards. Your heels will come off the floor as you descend but keep your toes on the ground. Push back upwards keeping all the tension in your quads and using the wall as support.

Standing Jump Squats

Stand with feet shoulder width apart. Bend your knees slightly. Keep your hips back, back straight and head forward. Jump upwards reaching as high as you can with your hands as your feet leave the floor. Land in same position and repeat.

BACKLEGS

Exercise GLOSSARY

BACKLEGS

Barbell Deadlift

Start with the bar on the floor over your feet, with feet shoulder-width apart. Grip the bar just outside your legs and squat down until your knees are inside your elbows. With your arms as levers only, use your legs to drive the bar up, keeping the bar close to your legs/body, stand-ing straight and locking your hips and squeezing your glutes at the top. Then keeping the bar close to your body send your hips backwards and bend your knees as you lower back down to the ground, keeping your back straight always.

Stiff Leg Deadlifts

Standing with your feet narrow, hold a barbell in front of your thighs. Unlock your knees with a slight bend and keep your back straight as you send your hips backwards and lower the weight down until you feel a stretch in your hamstrings. Keep the bar close to your body the whole time. Then use your legs/glutes to pull the weight back up to standing position.

Sumo Deadlifts

Start with the bar on the floor over your feet, with feet in a wide stance with toes slightly turned out. Grip the bar just inside your legs and squat down until your knees are outside your elbows. With your arms as levers only, use your legs to drive the bar up, keeping the bar close to your legs/body, standing straight and locking your hips and squeezing your glutes at the top. Then keeping the bar close to your body send your hips backwards and bend your knees as you lower back down to the ground, keeping your back straight always.

Seated Leg Press

Sit in a leg press machine with your back flat against the seat. Place your feet at shoulder width apart slightly higher the mid-way on the platform. Unlock the handles and use control as you lower the platform down towards you. Keep your feet flat and push through your heels as you push back up to starting position without locking your knees.

Leg Extension

Use a leg extension machine. Keep your toes pointing back towards your legs as you lift the pad up until your legs are straight. Pause for a second to squeeze your quads, then control the weight back down.

Exercise GLOSSARY

BACKLEGS

Lying Leg Curl

Lay down on the machine with the pads under your calves/lower legs. Curl the pad back towards your glutes. Pause for a second and then con-trol the weight back down to the start.

Fitball Leg Curl or Bridge

Lay on the ground with your heels on top of a fitball. Raise your hips off the ground so your body is straight. This is your starting bridge. As you keep your hips up curl the ball in towards your glutes, then roll it back out until your legs are straight again. Keep your hips off the ground the entire move.

Dumbbell Walking Lunge

Hold a dumbbell in each hand. Step forward and drop your knee straight down towards the floor, keeping 90 degree angles with both knees. Push up through the front foot back up step forward with the next leg, repeating in a continuous walking movement. Ensure you don’t lunge forward and send your knee forward over your toes.

Alternating Dumbbell Lunges

Hold a dumbbell in each hand. Step forward and drop your knee straight down towards the floor, keeping 90 degree angles with both knees. Push back off that foot to the starting position and repeat with the opposite leg.

Reverse Lunge

Hold a dumbbell in each hand. Step backwards and drop your knee straight down towards the floor, keeping 90 degree angles with both knees. Push back up off your back foot to the starting position and repeat with the opposite leg.

Dumbbell Step Ups

Hold a dumbbell in each hand facing a box or bench. Place one foot flat on the box and push through that foot to step up and stand straight onto the bench. Control the move as you lower back down. Repeat all reps on the same leg then change.

Exercise GLOSSARY

BACKLEGS

Bulgarian Split Squats

Hold a dumbbell in each hand with your back towards a bench or step, slightly forward of it. Place one foot behind you on the bench and slowly lower down until your the thigh of your front leg is parallel to the floor. Push back up through the front foot and repeat all reps on the same leg before changing.

Barbell Hip Thrusts

Sit on the ground with a loaded BB over your thighs. Use a pad to reduce the discomfort of the bar on your legs. Lay down, roll the BB up over the top of your thighs (below your hips), and bend your knees so your feet are in close to your butt. Push through your heels and push your hips up towards the roof, focusing on squeezing your glutes at the top. Slowly lower back down and repeat.

Cable Pullthrough

Stand in front of a low pulley with a rope attachment, facing away from the machine. Hold the cable in between your legs with your feet slightly less than shoulder-width apart. Keep your back straight, bend forward at the hips but and slightly bend your knees (not much). Using your hips & glutes only pull the cable through and straighten your hips up, squeezing your glutes at the top. Try not to pull using your arms, they are just levers.

Standing Calf Raises

Stand with the balls of your feet on a calf machine or a step/block, with your heels towards the ground. Push through your heels to standing up on your tip-toes as high as you can, squeezing your calf muscles at the top. Then control the lower back down with your heels towards the ground, getting a good extension and stretch at the bottom.

Single Leg Standing Calf Raise

Stand with the balls of one foot on a calf machine or a step/block, with your heel towards the ground. Push through your heel to standing up on your tip-toes as high as you can, squeezing your calf muscle at the top. Then control the lower back down with your heel towards the ground, getting a good extension and stretch at the bottom.

Exercise GLOSSARY

BACKLEGS

Seated Calf Raise

Use a seated calf raise machine. Place the balls of your feet on the step and your thighs under the pads. Focus on getting a good contraction at the top and a full stretch at both the bottom.

Barbell Seated Calf Raise

Sit on a bench with your toes on a low step in front of you. Place a bar-bell across your lower thighs (use a pad or towel for comfort). Focus on getting a full contraction at the top and a full stretch at the bottom.

Toes Presses - on leg press machine

Use a seated leg press machine. Place only the balls of your feet on the bottom of the platform. With straight legs press the platform up and down with a full contraction at the top and a full stretch at both the bottom. For safety you can leave the locks on in case your toes slip - this won’t affect your ability to perform this exercise.

Exercise GLOSSARY

Barbell Rollouts

Kneel on the floor and grip a barbell (with weights that twist) at shoul-der-width on the floor in front. Roll the bar forward as you straighten out your body, going as far as you can without your body touching the floor. Then keep your core tight as you pull the bar back in and your body back up to starting position.

Cable Rope Crunches

Kneel below a high pulley with a rope attachment. Hold the rope be-hind your neck with hands on either side of your head. Exhale as you bend your hips forward towards the ground and hold for a second to squeeze your abdominal muscles at the bottom. Inhale and slowly raise back up, keeping constant tension in the abs through the entire move, and repeat.

Crunches

Lay down on the floor with your knees bent. Place your hands on your thighs and exhale as you contract or crunch your abdominal muscles to lift your shoulders and head off the ground. As your hands slide up towards your knees focus on pushing your stomach into the ground to really squeeze your abs. Inhale as you lower back down to the starting position.

Decline Sit Ups

Use a decline bench with your feet locked under the pads. Place your hands on your thighs, across your body or behind your ears and exhale as pull your torso up into a v-sitting position. Inhale as you lower back down to the starting position. If your hands are behind your ears be careful not to pull on your neck to help pull yourself up.

Jack Knife

Lay flat on the floor with your legs straight and arms straight above your head. Raise your legs and arms upwards at the same time in a V-shape to create approximately a 35-45 degree angle. Then lower back down together to the start.

BACKABDOMINALS

Exercise GLOSSARY

BACKABDOMINALS

Leg Raises

Lay on the floor (or a bench) with your arms straight down by your sides, or holding onto something behind you for assistance. Keep your legs straight as you raise them up to 90 degrees. Then slowly lower back down to just above the floor (but not resting on the floor) and repeat.

Russian Ball Medicine Twist

Sit on the floor in a V-shape position with your knees bent. Hold hold-ing a medicine ball with arms extended straight out in front. Hold that position and tension in your abs as you twist the ball and your torso to one side, then back across to the other, and repeat.

Seated Knee Tucks

Sit on the end of a bench with your legs stretched out in front of you. Hold on behind or to the side for support and lean your torso back slightly. Bring your knees in towards you as you move your torso closer to them at the same time. Breathe out as you do to get a good contrac-tion in the abs when fully tucked in. Then inhale as you fold back out.

Side Oblique Plank

Lay on your side on the floor with your forearm under your shoulder. Lift your torso off the floor so you are resting on your elbow and feet, creating a side plank. Keep your body straight and try not to let your hips droop.

Sit Up

Lay down on the floor with your knees bent. Place your hands on your thighs, across your body or behind your ears and exhale as pull your torso up off the ground into a v-sitting position. Inhale as you lower back down to the starting position. If your hands are behind your ears be careful not to pull on your neck to help pull yourself up.