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June 2019

Using a squat rack bar lower the bar so that when you are holding it you are almost at a 90 degree angle. Grip the bar with a neutral grip or reverse grip and let your arms be fully extended and your legs straight out weight in your heels. Slowly begin to pull yourself up by flexing the elbows. Do not use momentum to pull yourself up, the goal is to get the bar to your chest. Once your chest has reach the bar hold for 1 or 2 counts and slowly

Start by standing with your back straight and your feet apart. Hold a dumbbell in one hand at shoulder level resting it on your shoulder. Brace your core muscles and step back into a lunge with the leg on the same side you are holding the dumbbell with, while simultaneously pushing the dumbbell up extending your arm up all the way. Step back to your standing position bring the dumbbell back down to the shoulder. Do the number of reps on this side and switch to the other side for the same number

Begin by adjusting the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use

Adduction Place your legs on the pads of the machine and adjust the machine as needed. Press outward against them, working against the resistance drawing your legs together to work the adductor muscles. Repeat for the number of reps. Abduction  Position thighs so they ate pressed to the outside of the pads. Abduct the thighs by pressing the legs apart. Once the legs are fully abducted, slowly reverse the movement to return the starting position. Repeat for the number of reps.

Adjust the machine so it is at the appropriate setting for your height. Using the quads extend the legs to their maximum extension as your exhale. Keep the rest of the body still as you do this. On the extension hold for one count. Slowly lower the legs back down on the inhale, without passing a 90-degree angle. Repeat for the number of reps.

On a flat bench place a dumbbell on the side and put one leg on top of the bench and the same arm on the bench for support. Bending your torso forward from the waist making the upper body parallel to the floor and bench. Next pull the weight straight up to the side of the chest keeping the upper arm close to the side and remember to use the back muscles not the arms. Make sure to keep the torso still.

Push Ups Push-ups are a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body. Since it's a bodyweight exercise, it can be done just about anywhere. Begin in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Begin to lower your body, keeping back flat and eyes focused about

Begin by approaching the bar so that it is centered over your feet and place your feet into a hip-width stance. Bend at the hip to grip the bar using an overhand grip so that your arms are just outside of your knees and thighs. This will be your starting position. Keep your chest up and your back straight, and begin pushing through your heels to move the bar upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips