STIFF LEG DEADLIFTS
The stiff leg deadlift strengthens the lower back with an emphasis on the hamstrings and glutes. Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the
SINGLE LEG CABLE RDL’S
The single-leg Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. It even helps the development of dynamic flexibility in the hamstring muscles. It also helps to create the balance between your legs and reduce your risk of injuries by strengthening the hamstrings, butt and lower back muscles. Start by standing with your feet shoulder-width apart and knees slightly bent. Raise one leg off the floor. Flex your knee about 15-20% to activate the Glutes (butt). This
DUMBBELL SQUATS
Squats are a great way to boost your overall fitness and get great results fast. Squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core. There aren’t many exercises that work as many muscles as squats do. It is a great multi-purpose activity useful for toning and tightening your glutes, abs, and legs. Squats build your muscles and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes, and
THE PUSH-UP
Push-ups are basic strength building total body exercises that strengthen the upper body and improve core strength. The muscles used when doing a push are the pectorals, deltoid, triceps, shoulders, upper arms, and abdominals. Benefits of doing push-ups When executing a push up lower your body down on to the floor with your palms under your shoulders - slightly wider than shoulder width. Keep your feet close together and dig your toes into the floor helping to stabilize the lower part of your body. Keep the elbows close to the body,
THE MILITARY PRESS
The main muscles targeted in a military press are the shoulders. When performing a military press, start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet
Plank, Side Plank, & Scissors
Plank Get into a push-up position on the floor. Bend your elbows 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes. Side Plank Begin on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head