Cable Tricep Pulldowns (single arm) Start by placing a rope attachment on a cable pulley on the highest height setting.Stand facing the weight stack and grasp the rope handle with and underhand grip. Keeping your back straight, your abs drawn in, and your knees slightly bent, push down your arm down until it is straight. You should feel the stretch in the tricep muscle. Slowly return to the starting position. Repeat for desired number of reps.
Overhead Tricep Extensions Begin by attaching a rope to a cable stack set at the highest height possible and assume a standing position. Doing a split stance, grasp the rope overhead with palms facing in, and lean forward by hinging at the hips. Start the movement by extending the elbows and flexing the triceps, return to starting position. Repeat for desired number of reps.
Nordic Hamstring Curls Begin by kneeling on a pad (for knee comfort) or using a machine as shown in the video. Slowly lowering under control while the ankles are held in place by a partner or the pads on a machine using a loaded barbell, or any other immovable object (like a weight bar as shown). Then extend the hamstring muscles to lean forward, lean forward from the knee, not from the hip. The movement should be slow and controlled. Come as forward or low to the floor as you can
Barbell Bicep Curl (with lower back support) Begin by standing up straight with an exercise ball between your lower back and a wall. With a barbell on the floor in front of your feet lower down and pick up the barbell holding it in front of the hips with both arms fully extended. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while
The Barbell Squat Start by holding a barbell supported by the shoulder on the top of your traps, stand with your feet hip-distance apart and the feet slightly turned out. Keep your chest up and head facing forward as you slowly lower down. Be sure to keep the knees aligned with the feet, and the weight in the heels. Once the upper legs contact the lower legs push up and drive the weight up to the starting position. Repeat for desired number of reps.
Lie on the pad of a T-bar machine and hold the handle with a neutral grip. Start by driving the elbows behind the body while also retracting the shoulder blades. Pull the weight towards the body until your elbows are at the midline or slightly past. Hold for one or two counts and then slowly lower the weight back to the starting position. Repeat for desired number of reps.
Begin by stand behind a barbell with your feet wide and toes turned out slightly. Without rounding your back bend the knees and reach down and hold the barbell with both hands. It may be more comfortable to hold the barbell with a reverse grip (i.e. one hand palm facing inward and the other palm facing outward). In a fluid movement press down in your heels and thrust the hips forward coming to a full upright position. Hold the standing position for one or two counts and then slowly lower back
Lay back on a bench with your upper back resting on the bench and the rest of your body hanging off in line with your torso. Your feet are both flat on the floor, with your knees at a 90 degree angle. Lifting one leg off the ground and extending it straight, squeeze your glutes and lower your hips halfway to the floor then raise your hips back up until they are in line with your torso again. Repeat for number of reps and then repeat for the same
Front Plate Raise Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended. Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts. Don't swing the weight or bend the elbows. Your torso should remain still. Repeat for number of reps. Dumbbell Rear Delt Flies Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down. Keeping your upper body facing down and still, and