Single Exercise

When initiating a novice client to the treadmill, please review the following

1. START BY STRADDLING THE DECK
   Before starting the treadmill, have your client straddle the deck (feet 4-6″ on either side of belt, client holding on to handrails). If your treadmill has a safety cord, you may attach this to your clients clothes in an area that will not interfere with their arm movement.
2. INCREASE EITHER SPEED OR INCLINE FOR WALKING SPEED
   While continuing to hold onto handrails, have client gauge the speed of the belt by first taking test strides with a single leg, then graduating to both legs. Once client is comfortable with the speed of the belt, have them release the handrails.
3.  CUE YOUR CLIENT TO LOOK FORWARD AND STAY TOWARDS THE FRONT OF THE BELT
   It’s not uncommon for novices to watch their feet, if they are new to using a treadmill. Unfortunately, doing so often leads to a loss of balance and increased risk of falls. Not only that, but if a client is looking down, they may be more likely to start to drift towards the back of the treadmill, again putting them at risk for falling off.
4. USE HANDRAILS ONLY FOR QUICK POSTURAL CORRECTIONS
   You should remind clients to initially step onto the treadmill while holding onto the handrails, however, holding onto the handrails is not advised. Not only does holding onto the handrails decrease the amount of calories burned from a workout (or is a sign the client has set either the speed too fast or incline too high), it almost can negatively impact a client’s balance and gait.
5. DON’T LEAVE A MOVING TREADMILL
   Although more experienced clients may step to either side of a moving belt, it’s safest to instruct novices to either hit the emergency stop button or to manually power down the treadmill before getting off the best. And never leave a treadmill running unless you are about to get back on to the belt!
6. LEAVE PLENTY OF SPACE
   Even experienced clients can lose their footing and fall off a treadmill. Therefore, it’s best practice to ensure there is nothing placed behind the treadmill that an exerciser could hit their head on if they fell off the back of the machine.

1. Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
3. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

1. Starting position: Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. Movement (downward phase): From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest (roughly in line with your sternum).
3. Movement (upward phase): After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
   • Tip: Ideally, lowering the weight should take about twice as long as raising it.

N.B. Avoid bouncing the weight off your chest. Also, use a spotter whenever using heavier weights or planning on lifting to muscular fatigue.

Initiation

Have client sit at the end of the bench, with the dumbbells resting on their thighs. Instruct client to rock backwards into a lying position, while simultaneously bringing the dumbbells up in front of the chest (arms should be fully extended). Client’s feet should be flat on the floor and client should maintain curvature in the low back.

Spotting

The trainer (standing behind the bench near the client’s head) should assist the client to get the weights into position. All spotting assistance should be provided by grabbing client’s wrist/forearm (and not spotting at the elbow).

Movement

Instruct client to take a prontated grip (palms facing away from face) and by bending the arm at the elbow, move the dumbbells from in front of their chest to a point where their arm is bent at slightly more than a 90° angle (generally elbow will be 1-2″ inches below parallel with the chest at this point.)

At bottom of the movement, client should pause, then return weights back to starting position.

1. Holding a dumbbell in each hand, sit on a bench (easier: use a bench that provides back support).
2. Place the dumbbells upright on top of your thighs.
3. Now raise the dumbbells to shoulder height (elbows ~90°) one at a time using your thighs to help propel them up into position. A spotter can also assist lifting the dumbbells into position.
4. Make sure to pronate your wrists so that the palms of your hands are facing forward. This is your starting position.
5. Now, exhale and push the dumbbells upward, stopping just before they touch at the top.
6. Pause, then slowly lower the weights back down to the starting position.

Conventional Deadlift

1. Set up: Stand with feet ~hip width apart, with the middle of your foot under the bar. The bar should be close to your shins but not touching them.
2. Grip: Bend slightly through the knees, so hands reach can reach the bar (spine should remain neutral throughout). Using either a double-overhand or a mixed grip, grip the bar ~ shoulder-width apart. Arms should hang straight down (no slack) and run outside the knees.
3. Motion/Pull:  From this slight knee bent position, grip the bar tightly (arms must remain rigid), take a big breath, tense your entire body (particularly core, forearm, lats, glutes and hamstrings), and drive up from mid-foot/heels. Bar must remain in close proximity to your body (almost touching your shins) as you lift up.
   •  Straighten your back but don’t shrug or lean back (hyperextend) at the top.
4. Return: Slowly reverse the motion, paying particularly attention to use a hingeing of the hips/hamstrings to lower the weight (and not a squatting pattern). Once the bar clears the knees, then you can employ more knee bend to bring the load down to the ground.

Variations

1. Romanian Deadlift: In this variation, you start standing erect and hinge down without letting the weight touch the floor.

Preparation

Stand with dumbbells grasped to sides.

Execution

Step forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.

Upright standing neutral posture with shoulders and head back and aligned. End of dowel within palm of active hand/arm and griped at the other end by assisting hand/arm. Arms straight.

1. Assume a prone position (lying face down) on the floor with the legs fully extended and the toes pointed down to the floor.
2. Place the hands on the floor, palms down, ~ 2 to 3 inches wider than shoulder-width apart with the elbows pointed outward.
3. Keeping the core engaged (torso should remain in a straight line) push against the floor with the hands to fully extend the elbows.
4. After completing the push-up phase, lower the body by allowing the elbows to flex to a 90° angle (or a position where the chest is hovering 1-2″ above the ground).

1. Assume a tall kneeling position with your hands on a bench, toes tucked, and knees under hips.
2. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
4. Descend until your chest touches the bench.
5. Push back to the starting point by extending the elbows and driving your palms into the floor.
6. Repeat for the desired number of repetitions.

Seated on secure chair or bench with upright posture. Shoulder and head back and aligned. Neutral grip on pulley with both hands. Elbow at 90deg.  Use as much force as able with the weak side to raise the arm overhead.  Assisting only after attempting to engage the weak side, pull down with the opposite strong side to allow further ROM from the weak side.  You should feel a light stretch.  This should be performed pain free.

1. Position a bar in a rack to about waist height. You can also use a smith machine.
2. Using a slightly wider than shoulder width grip (hands pronated), have client hang underneath the bar. Client’s body should be straight with heels on the ground with their arms fully extended. This will be the starting position.
3. Instruct the client to initiate movement by flexing the elbow, pulling their chest towards the bar. Cue client to retract their shoulder blades as they perform the movement.
4. Pause at the top of the motion, and return back to the start position.

Regression: If client is unable to maintain core stability or unable to pull their chest until it almost touches the bar, you can have client bend their knees to 90° and keep their feet flat while performing the motion.

Standing with feet approximately shoulder width, toes pointed slightly out, grasp a dumbbell with both hands in front of chest. While keeping:

1. Your torso erect (neutral spine)
2. Your weight on the heels of your feet

Sit backwards until your hips break parallel and your knees are bent below 90 degrees. Pause at the bottom of the squat then pushing off your heels, return back to the starting position.

Seated upright. Maintain lumbar curve. Hands securely grip towel or theraband (wrap around). Active leg straight out in front. Other leg with bent knee at side. Wrap the closed end of towel or tharband securely around ball of foot.

Place chair against the wall so it is secure. Sit upright with feet shoulder width apart, back under your knees, and flat on floor. Arms crossed in front.  Lean forward so weight is over ball of the foot.  Engage core, gluts and quadriceps.  Lift upwards until spine and hips are fully erect.  Breath.  Re-engage core, gluts and quadriceps.  Slowly lower under control.  Regress – arms in front or arm rest aid or higher chair.  Progress – arms crossed, lower chair.

Preparation

Stand over barbell with balls of feet positioned under bar pointing forward, hip width’s apart or slightly wider. Squat down and grip bar with overhand grip slightly wider than shoulder width (thumbs length from ends of knerlings on Olympic bar). Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward, extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders before knees bend lower than 90°. Stand up immediately so thighs ride no lower than parallel to floor.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position (as shown). This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).

Guidelines for properly setting up a client for indoor cycling/spinning

1. Have client start by standing face-forward next to the bike and moving the seat so that it’s level with their hip bone.
2. Instruct client to sit on the seat and rotate the pedals until one leg is at the bottom of the pedal stroke. If the leg is fully straight, adjust the seat down one notch.
3. Alternatively, if the client’s leg is too bent, move the seat higher until there’s just a slight bend in the knee at the bottom of a pedal stroke.
4. If the handlebars can be adjusted, a good rule of thumb is to set them ~1 forearm’s length from the start of the seat.

1. Lift right knee to chest and place the right hand under the knee, and left hand under ankle
2. Pull right leg to chest into a gentle stretch while contracting left glute
3. Step forward with right foot
4. Alternate feet and repeat for prescribed number of repetitions

Standing 1-2 feet away from a wall with your arms braced up against it, adopt a slightly staggered stance (once foot in front of the other). Keeping both feet flat against the floor, bend your knees and place more weight on the foot of your trailing leg. Hold this position to the point of mild tension (10-30 sec), then repeat with other leg.

Secure band at mid-foot while keeping feet slightly plantar flexed and at hand by wrapping once around hand and re-gripping.

Variation

Hands under shoulders width and placed firmly on wall. Body posture is aligned (head, shoulders, spine). Feet are shoulder width apart and firmly planted.  Lead with chest (not chin).  Allow for some scapular retraction at the bottom phase.  Engage chest, triceps and core.

Use either the Wall, BB Rack (various heights) or Bench to adjust the intensity of the push-up without having the client on the floor.

• Fully shortened straps, facing anchor
• Off-set stance for easier, feet together and toes pointing up for hard
• Palms facing each other, eyes looking high, maintain plank throughout
• Start with handles at chest and elbows flexed, maintain plank as body drops and elbows extend
• Initiate pull with scapular-J, keeping shoulders away from ears and flex at elbows.
• If hips begin to drop, back feet up for less resistance (exercise is too hard)
• If instability is too much, widen the foot stance

1. Bringing your arms to your side, make sure the straps are tight.
2. Bend at the knees and slowly push your hips back while keeping your chest and head up. You core and lower back will remain tight.
3. Once your upper thighs are parallel with the floor, slowly return to the starting position, keeping the knees slightly bent.
4. If you are having difficulty returning to the starting position – actively assist the movement by pulling on the TRX handles.  Try to only assist minimally, focusing on your quadriceps and glutes.

• Straps fully lengthened, facing away from anchor
• Off-set feet position is easier (more stable) than side by side, feet together is harder (less stable); feet closer to anchor for more resistance.
• Extend arms in front of shoulders, choose appropriate foot stance
• Maintain plank, lower body by bending elbows to 90 degrees
• Drive through palms while squeezing chest, maintain plank
• Watch that the straps don’t rub on the arms

• Straps at mid-calf length
• Body facing floor
• Feet under anchor point, hands (elbows) under shoulders, engage core, lift knees off the ground
• Shoulder blades in back pockets, keep body straight

• Straps mid-calf length
• Body position is ground facing up
• Feet under anchor point, stack knees directly over hips
• Drive heels down, lift hips to form straight line from knees to shoulders
• Lower hips toward ground with control, keep knees over hips
• Ensure there is not an arch in the lower back

Have client lie on their side, with both legs extended. Bend the top leg, grasping the foot/ankle. Hold this position for 10-30 seconds, providing a gentle amount of resistance with your hand.

Remind client to avoid holding their breath and that all stretches should be held to the point of mild tension, but never pain.

While sitting on the ground, bend one leg towards groin while extending the other leg.

With client sitting on ground, extend one leg and cross the other over (with bent knee). With hand, gently pull knee towards chest and hold 20-30s.

Stand and grab two dumbbells with your knees slightly bent and your feet hip-width apart. Hold the weights at shoulder level with your palms facing toward you.

Without changing the bend in your knees, hinge at your hips and lower your torso until it’s almost parallel to the floor. Pause, and return to the starting position. That’s one repetition. Don’t allow your lower back to round as you perform the exercise.

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold the kettlebell between your legs using a two-handed, overhand grip.

2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; then forcefully squeeze your glutes to extend your hips (imaging you are going to jump forward) and propel the weight up to chest height. You should not feel as though you are lifting the weight up with your shoulders, rather your hips/hamstrings should be doing all the work.

3. Bring it down: Once the bell has reached chest height, let the weight fall (i.e. swing back) between your legs as you bend your hips and slightly bend your knees. Aim to maintain a tight core throughout.

Avoid dropping into a squat on the descent. Aim to maintain just a slight bend in the knee and use the hips and hamstrings to decelerate the kettlebell, not your quadriceps.

Once the kettlebell passes back beneath your hips, extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Variations

1. Plate swing: perform motion with a 25-45 lbs plate (if plates have holes you can hold)
2. Dumbbell swing: hold a dumbbell by the handle (can be done with 1 or 2 hands) or by one end (hold with 2-hands), execute the swing

Place left foot on bench or box (knee should be bent at ~90 degrees). Pushing through the heel, drive body up bring both feet on top of bench. Step down leading with the right foot.

Ensure both legs *lead* the same number of times.

The Catch

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is leaning forward from the hips with the shoulders
  in front of the hips.
• Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
• Heels may lift as needed.

The Drive

• Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
• Hands move in a straight line to and from the flywheel.
• Shoulders remain low and relaxed.

The Finish

• Upper body is leaning back slightly, using good support from
  the core muscles.
• Legs are extended and handle is held lightly below your ribs.
• Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

Start by standing with torso erect (shoulders retracted), hands on hips or at sides for balance, one foot in front of the other.

Lower body by flexing knee and hip of front leg (weight should be focus on heel of lead foot) until knee of rear leg is almost in contact with floor. Pause and return to starting position, pushing off through the heel of the lead leg.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Have your client place a leg on top of the end of the bench, then bend their torso forward from the waist until the upper body is parallel to the floor. Then have your client place (same side of body as leg on the bench) on the other end of the bench for support.
3. Use the opposite hand, have your client pick up the dumbbell on the floor and hold the weight while maintaining the neutral curvature of the spine. The palm of the hand should be facing their torso.
4. Pull the dumbbell straight up to the side of their chest, keeping the upper arm close to their side and keeping the torso stationary. Remind your client to concentrate on retracting the scapula (squeezing their shoulder blades) as they complete the repetition and not just to pull with their arms.
5. Pause in the fully contracted position, then lower the dumbbell back to the starting position.

Stand with feet shoulder width apart & slight bend in the knee. Hinge forward at the hip, keep the spine neutral. With either a pronated or supinated grip, pull the bar up to the chest, then return to starting position.

1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your torso is at a ~90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you.
   • Tip: leaning forward slightly in the start position will increase the ROM in the movement and make it more challenging.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

1. Sit down on a pull-down machine making sure to adjust the knee pad of the machine to fit your height.
2. For a wide grip pulldown, grab the bar wider than shoulder-width with a pronated grip (palms facing forward).
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 20-30 degrees while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
   • Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.

1. Adjust 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).
   • Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
2. 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.
3. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, pause for a second.
4. Slowly lower your legs back to the starting position. This is one repetition.

Caution: Avoid using so much weight that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.

1. Grab the pull-up bar with the palms facing your face (supinated grip) and a grip slightly narrower than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while maintaining a neutral curvature of your spine.
3. As you breathe out, pull your torso up until your head is around the level of the bar. Keep the elbows close to your body.
   • Tip: Avoid kicking your legs out in an effort to generate momentum. This is more of a kipping motion and decreases the work done by the lats and biceps.
4. Hold the contraction for ~ 1 second, then lower your torso back to the starting position (when your arms are fully extended).

1. Grab the pull-up bar with the palms away from your face (pronated grip) and a grip wider than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while maintaining a neutral curvature of your spine.
3. As you breathe out, pull your torso up until your head is around the level of the bar. Keep the elbows close to your body.
   • Tip: Avoid kicking your legs out in an effort to generate momentum. This is more of a kipping motion and decreases the work done by the lats and biceps.
4. Hold the contraction for ~ 1 second, then lower your torso back to the starting position (when your arms are fully extended).

1. Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension. This is your start position.
2. Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
3. Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.

N.B. The weight selection plate will subtract that much weight from a client’s weight. Therefore a client with a bodyweight of 150 lbs, if they were to perform an assisted dip machine set at “50 lbs” would actually be lifting 100 lbs.

1. Securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with your preferred grip, and hang at full arm extension. This is your start position.
2. Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
3. Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
   • Keeping your torso more upright will place a greater emphasis on the triceps relative to the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.

Preparation

Mount shoulder width dip bar, arms straight with shoulders above hands. Kneel on the pad, keeping torso straight throughout the entire movement.

Execution

Lower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.

N.B. The weight selection plate will subtract that much weight from a client’s weight. Therefore a client with a bodyweight of 150 lbs, if they were to perform an assisted dip machine set at “50 lbs” would actually be lifting 100 lbs.

1.  Find a box set just above parallel and position behind you.
2. Descend by simultaneously pushing the hips back and bending the knees.
3. Once your butt touches the box, begin to reverse the movement.
4. Keep your abs braced and drive your feet through the floor.
5. Finish the lift by exhaling as you fully extend the hips and knees.

Box jumps are a plyometric movement designed to improve explosive power, therefore when prescribed should be limited to sets of 6 reps or fewer, with each jump done explosively and with perfect technique.

1. Begin with a box of an appropriate height 1-2 feet in front of you. Start with chest up, knees slightly bent and not caving in, athletic position with feet shoulder width apart.
2. Perform a short squat in preparation for jumping, swinging your arms behind you.
3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
4. Land on the box with the knees bent, absorbing the impact through the legs, landing in the same position as you took off from. You should NOT be landing in a full squat position. You can jump from the box back to the ground, or preferably step down one leg at a time.

Common Errors

1. Lifting the knees to almost chest height in order to land on a high box (a sign of great hip mobility (flexion), not jumping power).
2. Landing heavy (high stress in shin/ankle).
3. Landing with valgus knees (particularly female athletes).
4. Rapid fire box jumps involving rebounding off the box (landing in a high stress position for the achilles).
   • You see this most often when using box jumps as a conditioning tool (significant injury risk).
5. Standing too close to the box and catching the shins on the front of the box.

The depth jump is a plyometric movement designed to improve explosive power, therefore reps should be limited to 6 or fewer.

Start with a plyometric box between 12-42″ high. N.B. The higher the box, the greater the stress experienced.

1. Assume a comfortable upright stance with feet shoulder-width on the box, toes near the edge of the box.
2. Step from box.
3. Land on the floor with both feet, swinging the arms to help propel yourself back upwards.
4. Upon landing, immediately jump up as high as possible.
   • Time on the ground should be kept to a minimum.

Variation

1. Depth jumps can be combined with a box jump or bounds for more advanced trainees

Preparation

Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.

Execution

Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

1. Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.
   • The straighter the arm, the more stress will be experienced at the elbow and shoulder joints.
2. Raise upper arms to sides until elbows are just below shoulder height. Maintain elbows’ height above or equal to wrists.
3. Lower and repeat.

Variations

1. Clients can use an elastic band or tubing
2. Clients can perform the movement using 1-arm at a time using the cable stack.

1. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. Adjust the pad so that it falls just above your feet. This will be your starting position.
2. Using your quadriceps, extend your legs as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
   • Tip: Keep in mind that a heavy weight pulling on a fully-extended leg causes a lot of shear stress on the knee. Therefore it makes more sense to keep the weight lighter and use a higher number of repetitions when using this machine.
3. Slowly lower the weight back to the original position as you inhale.

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.

1. Sit down on the machine and place your legs on the platform, adopting a shoulder width foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are almost fully extended in front of you.
   • Tip: Avoid locking your knees.
3. As you inhale, slowly lower the platform until your upper and lower legs make a ~90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions and remember to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

1. Start by placing a barbell that is racked at roughly chest height. Grab the barbell slightly wider than shoulder-width using a pronated (palms facing forward) grip.
2. 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 shoulder width apart from each other.
3. Press the bar up over your head by extending your arms.
4. Slowly lower the bar down to the collarbone, then lift the bar back up to the starting position.
5. Repeat for the recommended amount of repetitions.

1. Adjust the barbell to just below shoulder height then load the desired weight onto the bar.
2. Assume a shoulder-width stance and place your hands outside of shoulder-width with a pronated grip on the bar.
3. Step underneath the bar and rack it on your traps.
4. Take two steps back, inhale, brace, and tuck the chin to prepare to go overhead.
5. Dip slightly at the knees and hips, then press the bar to lockout overhead by extending your legs and arms simultaneously.

• In squatted position, place both hands on the floor in front of you, just outside of your feet.
• Jump both feet back into plank position.
• Drop to a pushup — your chest should touch the floor.
• Return to plank position.
• Jump feet back in toward hands.
• Explosively jump up into the air, reaching arms straight overhead.

1. Standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
2. Your palms should facing upwards.
3. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
4. Slowly curl the dumbbells up as far as possible.
5. Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.

1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso.
2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
4. Then inhale and slowly lower the bar back to the starting position.
5. Repeat for the recommended amount of repetitions.

1. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side.
2. Your palms should be facing up, and the dumbbells not touching your body.
3. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles.
4. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
5. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.

1. Sit in an upright position on a flat bench, hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
2. Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder.
3. Once the bicep is fully shortened, slowly lower the weight back to the starting position.

1. Whilst keeping your elbows close to your stomach and shoulders pinned back, grip the bar with a pronated grip (palms facing downwards) shoulder width apart. Your feet should be positioned relatively close whilst your knees are allowed a slight bend also.
2. Leaning slightly forwards, exhale your breath and push the bar down using only your triceps until the bar hits your hip/upper thigh region. At this point, the arms should be fully extended and there should be considerable stress or tension placed on the triceps muscle.
3. Throughout the movement, your shoulders and arms should be still and the forearms should be the only muscle group moving.

1. The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.
2. You should be using a neutral grip, meaning your palms are facing your body.
3. Bend your arms slightly to take tension into the biceps.
4. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.
5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
6. Repeat for desired reps.

1. Choose a pair of dumbbells and stand up straight with your feet at around shoulder width apart.
2. Hold the dumbbells with your arms fully extended down by your thighs in front of you body.
3. Use an overhand grip (palms facing your body). Hold the dumbbells roughly 4 inches off of your body. This is the starting position.
4. Begin by raising your arms straight out in front of you body with your palms facing the floor. Keep a slight bend in your elbow.
5. Moving only at the shoulders and keeping your body as still as possible, continue raising the dumbbells out in front of you until your arms are just above parallel to the floor.
6. Pause for a brief moment at the top of the movement, and slowly lower the dumbbells back to the starting position.
7. Repeat for desired reps.

1. Using a neutral grip, hold two dumbbells extended in front of your chest. Your arms should be perpendicular to the floor.
2. Keeping the upper arms stationary, lower the dumbbells by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the dumbbells are alongside the forehead. Ensure the movement happens at the elbow, and not the shoulder.
3. Lift the bar back to the starting position by extending the elbow and exhaling.
4. Repeat.

Variation

1. EZ Curl: Have client perform the movement with an EZ curl bar, bringing the bar down to just above the forehead.

1. Attach a rope to a pulley station set at about eye level.
2. Grasp both ends of the rope with a neutral grip
   • a pronated grip limits the degree of external rotation of the shoulder and can exacerbate issues for clients with internally rounded shoulders)
3. Step back so you’re supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
4. Retract the scapulae (imagine trying to squeeze someone’s hand between your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
5. As you near your face, externally rotate so your knuckles are facing the ceiling.
6. Hold for one second at the top position and slowly lower the weight.

Notes

1. This is not an exercise where the focus is on moving huge loads. Go with higher reps, a lighter load and proper form with each repetition.
2. If the attachment is too high, you will involve more downward rotation of the scapula. Most clients need additional work on upward rotation of the scapula, therefore keep the cable/band at head height for best results.

Stand with feet shoulder width apart, a slight bend in the knees. Keeping spine neutral, hinge (pivot) at the hips so torso is bent forward and allow arms to hang down between legs.

With arms extended, grasp the rope attachment on the cables. Keeping the arms extended, stand straight up attention, pulling the rope forward so that it rests slightly in front of your body.

Return back to starting position, ensuring you maintain neutral spine throughout the motion.

1. Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
2. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
3. Slowly lower the dumbbells back to the starting position under control.
4. Repeat for the desired number of repetitions.

1. Before you start, adjust the seat height so that the bottom of the arm pads are about level with your chest when you’re sitting on the machine.
2. Sit on the machine, grasp the handles.
3. Keeping your body fixed, slowly bring the handles together.
4. Squeeze the chest muscles, then slowly lower back to the starting position.

Preparation

Grasp cable bar from medium high pulley with narrow or shoulder width overhand grip. Turn body away from pulley apparatus and position turned cable bar behind neck. Bend over downward with cable bar positioned behind neck, gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cable resistance.

Execution

Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat.

1. Place the cable as low as you can on the machine and grab the pully without any attachments at all.
2. Take a big step back and put your opposite foot forward.
3. Position your upper arm parallel to the floor or slightly above.
4. Under strict control, extend your elbow back until your triceps are fully contracted.
5. Return to the starting position and repeat.

Preparation

Stand with feet apart and toes pointing outward slightly. Position dumbbell in front of thigh with knuckles forward.

Execution

Squat down with back arched and lower dumbbell between knees with arm straight and shoulder over dumbbell. Pull dumbbell up by extending hips and knees. Jump upward extending body. Shrug shoulders and pull dumbbell upward with arm, allowing elbow to pull up to side, keeping elbow over dumbbell as long as possible. Aggressively pull body under dumbbell. Catch dumbbell at arm’s length while moving into squat position. As soon as dumbbell is caught on locked out arm in squat position, squat up into standing position with dumbbell over head.

Return

Lower dumbbell to front of shoulder, then down to original position in front of thigh. Repeat.

Preparation

Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with very wide overhand grip. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees, back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise shoulders while keeping bar as close to legs as possible. When bar passes upper thighs, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm’s length while moving into squat position. As soon as barbell is caught on locked out arms in squat position, squat up into standing position with barbell over head.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).

1. Face the pec deck machine while seated with your chest against the pad and the handles positioned in front of your torso.
2. Reach forward and grasp each handle with a pronated or neutral grip.
3. Contract the rear delts while keeping the elbows bent and open the arms in a reverse fly motion.
4. Slowly lower the handles back to the starting position and repeat for the desired number of repetitions.

Set Up

Lie prone (face down) on mat. Place forearms on mat, elbows under shoulders. Place legs together with toes on floor.

Execution

Raise body upward by straightening body in straight line. Hold position, making sure bum is not higher than shoulders, not allowing midsection to sag or drop. Aim to hold for 30-60 seconds.

• Lie on your back with your arms extended in front of your shoulders.
• Bend your hips and knees to a 90-degree angle.
• Tighten your abs and take a deep breath in.
• As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead.
• Slowly return your arm and leg to the starting position.
• Repeat with your opposite arm and leg. Continue alternating.

1. Lay supine in a relaxed position with your arms behind your head and legs straight.
2. Exhale as you raise one knee towards your face while driving the opposite elbow to the knee.
3. Once your abs are fully contracted, slowly lower yourself back to the starting position and repeat on the opposite side.
4. Complete for the assigned number of repetitions.

1. Lay supine in a relaxed position with your knees up and hands across your chest.
2. Exhale and squeeze your abs as you curl your upper body off the floor.
3. Once your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position.

Set-up

Have client lie on their back on the floor with one leg extended straight and flat on the floor. The knee of the opposite leg should be bent and the foot flat. Have client place their hands hands palms down on the floor underneath the natural arch in their lower back. (Make sure client does not flatten their backs.)

Execution

Have client slowly raise their head and shoulders off the floor without bending the lower back or spine, and hold this position for 7 to 10 seconds, breathing deeply the entire time. That’s one repetition.

Do all repetitions. In subsequent sets, switch legs that are extended.

1. Lay supine in a relaxed position with your knees up and hands across your chest.
2. Exhale and squeeze your core as you curl your upper body off the floor.
3. Once your torso is perpendicular to the floor, slowly lower yourself back to the starting position.
4. Complete for the assigned number of repetitions.

Set Up

Lie on side on mat. Place forearm on mat under shoulder, so forearm forms a 90 degree angle perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.

Execution

Raise hips off mat by straightening waist so body is ridged. Hold position, ensuring torso remains in line with legs. Don’t allow hips to drop back. Hold 20-40 seconds, then repeat with opposite side.

1. Lay supine in a relaxed position with your legs straight and your hands on side of your body for support.
2. Keep your legs straight and raise them towards your forehead while contracting your abdominals and exhaling.
3. Once your abs are fully contracted and your legs are slightly above parallel, slowly lower your legs back to the starting position.

Same position and set up as a typical plank.  Special care when getting in and out of position as the stability ball is unstable.  To increase intensity roll elbows away from body.

1. Kneel in front of a stability ball with your knees hip-width apart.
2. Place your forearms on the ball, hands in loose fists.
3. Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms
4. Extend as far as you can without allowing your hips to drop
5. Pause, then bend your elbows to roll the ball back to start.
6. Repeat.

Variation

To make this exercise more challenging, perform from a full plank position.

1. Position your feet on the top of the stability ball, shins also touching it.
2. Keeping neutral spine, place your hands on the floor (as if setting up to complete a push-up).
3. Roll the ball towards your hands, making sure to keep your spine in a neutral position.
4. Hold for one second and return to start position.

Assume a standard push up position with proper hand position under the shoulders and neutral spine with the core engaged.  Carefully place one foot at a time on top of the stability ball while maintaining proper alignment.  Pivot at toes with neutral ankle position. Consider the help of a friend or spotter or place ball near wall so that it doesn’t move away from you during initiation and exit from the starting position.  Initiate movement by engaging core as you drive your pelvis towards the ceiling allowing your feet to roll forward on the ball.  Slowly lower back down without sagging the lower back and repeat.  Note this is a very challenging exercise and should be completed pain free.

Starting Position

Starting on all fours (hands and knees on an exercise mat) positioning your knees underneath your hips and your hands directly underneath your shoulders with fingers pointing forward.

Engage your core and abdominal muscles and focus on keeping a neutral spine throughout, avoiding any excessive sagging or arching.

Movement

The goal of this movement is to move the opposite arm and leg simultaneously. Begin by slowly extending the left leg until it is full extended (near parallel to the floor), ensuring you do not rotate at the hip.

Simultaenously, the right arm should raise and straighten until it is near parallel to the floor. Once again, try to avoid allowing the shoulder or torso to rotate. The head should remain in line with the spine throughout the movement (only raise the arm and leg to a height that allow you to maintain the shoulders and pelvis in parallel to one another, the core engaged and the spine in neutral position).

Slowly lower arm and leg back to starting kneeling position, then repeat on other side of the body.

While seated on stability ball, carefully roll forward so that the stability ball sits at about the lumbar region of your back.  Place your hands behind your head and relax your head.  Do not initiate movement via the chin/head first, but rather keep spinal in neutral posture and initiate a controlled movement by engaging the abdomen as you sit upwards.  Do not over curl your thoracic spine, rather imagine your chest rising towards the ceiling as you crunch up with abdominal engagement.

Either place a ball in the small of your lower back (or have a partner do it for you), then step into position. Standing with feet approximately shoulder width apart, feet far enough forward so that when you are at the bottom of the squat, knees aren’t dramatically past the toes.

Holding a dumbbell in both hands, sit backwards into a squat until your hips break parallel and your knees are bent below 90 degrees. Ensure that you keep: 1) your torso erect and 2) your weight on the heels of your feet. Pause at the bottom of the squat then pushing off your heels, return back to the starting position.

Try to avoid having client lean backwards into the ball too aggressively. The ball is to provide a small amount of assistance in helping the client keep their torso erect.

• Feet shoulder width apart, core engaged, upright and neutral posture throughout movement.
• Hands together gripping cable. Cable pull is perpendicular to your starting position.
• Extend arms (holding cable) from torso straight out – watch that hips and torso do not rotate toward/away from anchor (i.e., maintain facing forward).
• Complete sets on both sides

Technique points

Ensure client does not starting leaning away from the cable stack (thereby using their body weight to resist the load, as opposed to maintaining a neutral posture and forcing the core to remain engaged).

A wider base of support makes this exercise easier and vice versa.

1. Set up the barbell parallel to the bench.
2. Position yourself on the floor, with your shoulders and shoulder blades against the bench. Again, if they don’t reach the bench when you are sitting on the floor you can raise your butt a little bit off the floor.
3. Roll the barbell toward you (you may want to wrap the bar with a pad, exercise mat or towel), over your legs until it’s directly over your hips.
4. Put your elbows on the bench and your hands on the bar to steady it.  It is very important that your body is aligned and your spine is neutral.
5. Take a deep breath in, then exhale all the air out through your mouth and brace your core.
6. Drive through your heels and squeeze your glutes to lift your hips (and the barbell).
7. Come down smoothly, with your core still braced.

Variations:

1. Perform the motion using the lying leg curl machine

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
   • Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
   • Tip: Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

1. Lie flat on an incline bench and set your hands well outside of shoulder width.
2. Set your shoulder blades by pinching them together and driving them into the bench.
3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
4. Let the weight settle and ensure your upper back remains tight after lift off.
5. Inhale and allow the bar to descend slowly by unlocking the elbows.
6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8. Repeat for the desired number of repetitions.

1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
3. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
4. Contract the chest and push the dumbbells back up to the starting position.
5. Repeat for the desired number of repetitions.

1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2. Stand over the bar, and position a Double D row or V-handle around the bar next to the collar. Using your hips and legs, rise to a position where your hips are hinged at ~45°.
3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows.
   • Do not jerk the weight or cheat during the movement.
   • Do not stand up with the weight, maintain the hinge position in your hips throughout.

Also known as the Grappler press.

• Wedge a barbell into a corner, or into a landmine attachment.
• Get into a square stance. Your knees should be slightly bent, and you should a slight forward lean in your torso. Adopt a tripod foot base, meaning, your weight should be on the mid/back of your feet, and all of your toes should remain in contact with the ground, particularly your big and baby toes.
• When you are in the starting position, your arm should be kept tight to your side, and in line with your arm pit.
• Before you perform each press, take a deep breath into your belly, brace your core, lightly tuck your rib cage towards your hips (close the space in your midsection), and squeeze your glutes.
• When you press the barbell, extend your elbow, but do not hyperextend it. Keep your shoulder down, and do not shrug the weight, as this is a pressing movement.
• Exhale after you have pressed the bar and it is moving away from your body.
• Reset and repeat for the desired number of reps.

In increase the focus on the upper body and core, start your athlete in a half-kneeling position.

To make this movement more applied to sport, you can:

• Start the movement with a half-squat and press (getting full extension by finishing on your toes)
• Start with rotation: start in a partial squat (in almost a puncher-stance) with the barbell down by your side. Aggressively drive the bar up, pivoting on your back foot to end up on your toe.

1. Secure BB into landmine.  Apply appropriate load to open end of BB.  Hold hands clasped over end of BB.
2. With intrinsic core engaged rotate BB in arc motion from side to side.
3. Do not lose core engagement.  If pain in low back stop and lighten load.
4. Legs and arms should remain fairly straight with only a slight bend at elbows and knees.
5. Feet should be slightly wider than shoulder width to establish a strong base of support.

1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
   • Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

1. Position thighs prone on large pad and lower legs under padded brace
   • Optional: hold weight to chest.
2. Lower body by bending waist until fully flexed.
3. Slowly raise torso until it is parallel to legs.
4. Repeat.

1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.
2. Raise your legs until the torso makes a 90-degree angle with the legs.
   • Bending knees = easier
   • Straight legs = harder
3. Exhale as you perform this movement and hold the contraction for a second or so.
4. Go back slowly to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Regression (Knee/Hip Raise on Parallel Bars)

1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
4. Slowly go back to the starting position as you breathe in.

1. Set up for the cable hip abduction by attaching an ankle strap (if one is not available, a single handle may suffice) to the low pulley of a cable pulley machine and set your desired weight on the stack.
2. Attach the ankle strap to your left ankle and stand up straight with your feet close together with your right foot closest to the machine.
3. You can use your right arm to hold onto the machine for stability. You are now in the staring position.
4. Begin the movement by lifting your left leg straight out to your side as high as comfortably possible. This will lift the weight from the stack.
5. Pause for a moment and then slowly lower your leg back to the starting position.
6. Repeat for the desired amount of reps.
7. Turn around, attach the the strap to your right ankle and then repeat with your right leg.

1. Set up for the cable hip adduction by attaching an ankle strap (if one is not available, a single handle may suffice) to the low pulley of a cable pulley machine and set your desired weight on the stack.
2. Attach the ankle strap to your left ankle and stand up straight with your feet close together with your left foot closest to the machine.
3. You can use your left arm to hold onto the machine for stability. You are now in the staring position.
4. Begin the movement by lifting your left foot off the floor to take the weight off the rack.
5. Keep your leg as straight as possible and begin slowly moving it across your body until your ankle passes your standing leg.
6. Pause for a moment and then slowly reverse the movement and bring your leg back to the starting position.
7. Repeat for the desired amount of reps.
8. Turn around, attach the the strap to your right ankle and then repeat with your right leg.

1. Lay prone with waist on stability ball on exercise bench.
2. Grasp secure anchor or side of bench.
3. Feet should be above floor with legs straight.
4. Holding firmly on anchor, extend legs upward by lifting and straightening leg as high as possible.
5. Lower legs to original position with thighs close to stability ball. Repeat.

same as normal deep squat but rest dumbbells on your shoulders while in squat position and extend your arms fully while you go up in a standing position.

The conventional, narrow-grip barbell upright row tends to be quite stressful on many client’s shoulders. A much better alternative is to use a cable, elastic or dumbbell which allows the wrists to adjust to a client’s body shape, as well as limiting how high you bring the weight.

1. Grasp a rope attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The rope will start near the top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Lift the rope up as you exhale, ensuring the rope remains close to the body as you move it up. Continue to lift it until your hand reach chest height.
   • Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the rope back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Caution: Don’t be too quick to increase to heavy loading with this exercise (as it is more stressful on the shoulders).

This exercise can be done half kneeling, tall kneeling, or standing (split or straight stance).

High-to Low Set up

Grasp handle or rope from shoulder height cable pulley (or slightly higher). Feet should be positioned slightly wider than shoulder width, with a slight bend in the knees. Turn towards cable stack until outside arm is nearly extended straight.

Execution

Keeping outside arm straight and core engaged, pull handle/rope diagonally downward around shoulders by rotating torso and gradually lowering arms downward. In order to allow rotation to happen, pivot on your back foot (foot closest to cable stack), allowing hips to turn. Bring the handle down towards hip height, which should require a slight bend of the knees. Slowly return the handle/rope to original position and repeat for desired number of repetitions. Continue with opposite side.

Low-to-High

Set the cable stack to a low position near the bottom of the stack. Starting with feet a little wider than shoulder width and knees slightly bent, grasp handle and extend your outside arm.

Execution

Keeping outside arm straight and core engaged, pull handle/rope diagonally upwards around your body by rotating torso, ensuring you are actively involving the muscles of the legs and hips. In order to allow rotation to happen, pivot on your back foot (foot closest to cable stack), allowing hips to turn. Keep your arms extended throughout the motion (particularly the outside arm), bring the handle up to shoulder-height. Slowly return the handle/rope to original position (by maintaining a wide arc) and repeat for desired number of repetitions. Continue with opposite side

1. Stand in an upright position with your feet together and arms at your sides.
2. Step laterally and sit back into your hip while you extend your opposite leg.
3. Push back to your starting position.

1. Assume a standing position with the dumbbells on both sides of your body.
2. Hinge forward, inhale, and grab the dumbbells with a neutral grip.
3. Stand up tall and ensure your spine remains neutral.
4. Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

1. Stand with the balls of your feet on the edge of the step/block and let your heels drop down as far as possible. This is the starting position for the movement.
2. Slowly raise your heels up as high as possible.
3. Pause, and then slowly lower your heels back to the starting position.
4. Do not rest at the bottom, and immediately start the next rep.

Consider a self spotting option by placing dowel (wall, chair) in hand opposite to leg on the ground.  Maintain an upright and neutral spine and head.  Lower like a ‘bobbing bird’ keeping the back leg, spine and head in a straight line.  Lower until you feel tension in the posterior structures of the leg.  Slowly come back up by engaging the gluts and hamstrings and continuing to maintain a straight line as described above.

Preparation

Lie on floor face down and position hands on floor. With toes on floor, push body up with arms extended and body straight.

Execution

Lower body to floor and immediately push body up as fast as possible. As the hands leave ground, rapidly clap hands together and place back to original position, catching body before it falls. Repeat.

Advanced variations

• Clap push-ups: Have a client attempt to clap their hands between each push-up.
• Plyometric depth push-up: Set up two boxes or steps outside of the athlete’s hands. Have athlete explode up out of the push-up and land both hands on the boxes. Then exploding off the boxes, land back on the ground.

same as treadmill but client has to climb stairs on different speeds.

Sit on seat with chest approximately height of horizontal handles.

Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

1. Load the machine with the desired weight and position your shoulders and back against the pads.
2. Position your feet outside of shoulder width, extend your legs, and release the safety handles.
3. Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees.
4. Reverse the movement by driving into the platform and extending the knees and hips.
5. Repeat for the desired number of repetitions.

1. Start with a neutral spine, with the core engaged.
2. Grip the dumbbells as tightly as you can.
3. Start walking with a relatively short stride (12-18″), this will provide a stronger support base.
4. Avoid craning your neck or looking side to side; keep your ears directly over your shoulders and hips.
5. Walk for as long as possible until grip fails. Ideally, this exercise should be performed in a space where it is safe to drop the weights to the floor if necessary.

Variations

• Suitcase Farmer’s Walk: Hold a dumbbell on one side.
• Trap Bar Farmer’s Walk: Use a trap bar to allow for increased loading and less likelihood of the weights banging your leg.

1. Lie supine on floor with lower legs on exercise ball, arms extended out to sides.
2. Straighten low back, knees, and hips, raising back and hips off of floor.
3. Keeping hips and low back straight, bend knees, pulling heels toward rear end (allow feet to roll up on to ball).
4. Pause, then lower to original position.

1. Start on all fours with feet hip width apart and feet shoulder width apart
2. Push hips into the air to while maintaining a flat back and straight legs
3. Lower your hips and chest to the floor while maintaining straight legs (your chest should skim the floor)
4. Finish with your head up in spinal extension
5. Hold for a count and reverse the movment into starting position for one repetition

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Lift your left leg to a 45-degree angle and hold.
3. Switch legs and repeat.

1. Begin in a plank position with your weight resting on your forearms and your body in a completely straight line from your shoulders to your ankles.
2. Tighten your abs and without letting your hips shift, raise one arm out straight in front of you.
3. Pause, then lower it back to the starting position.

1. Set the feet in the squat stance.
2. Be sure to find the correct placement of the barbell in the crooks of the elbows
3. With the feet set and the torso upright, push the hips back and squat down, allowing the elbows to travel downwards inside the knees.

1. Keep tension on the quads, keep the knees just shy of lockout.
2. In order to emphasize the glutes more, push through the heels.
3. In order to emphasize the quads more, push through the balls of the feet.
4. Don’t allow the hips to posteriorly tilt and roll off the pad.
5. Keep your low back flat against the pad throughout the movement.
6. Maintain a neutral head position by not looking up or down excessively.

Wave

1. For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
2. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
3. As you let that arm drop to the starting position, raise the opposite side.
4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Variations

Slam: Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs.

Claps: Move your arms in and out like you’re clapping your hands together.

1. Assume a plank pushup position with your hands underneath your shoulders.
2. Drive one knee towards your elbow until the hip reaches 90 degrees of flexion.
3. Slowly return to the starting position and repeat for the desired number of repetitions.

1. Stand with your feet shoulder-width apart, arms at your sides and toes pointed out at about a 30-degree angle. Place a dumbbell just in front of the area between your feet.
2. Bend into a squat and grab the dumbbell with a pronated grip (maintaining a straight arm). Keep your back straight, abs tight and knees behind your toes as you squat.
3. Stand straight up with an explosive motion, driving the movement with your hips. Begin to bring the dumbbell to shoulder height as you rise.
4. “Catch” the dumbbell at your shoulder.
5. Pause to re-set (and turn the grip to neutral).
6. Then drop into quarter squat before driving the dumbbell overhead.
7. Bring the dumbbell back to shoulder height (using a neutral grip), then lower the dumbbell back to the ground. Perform your next rep with the other arm, changing arms with each repetition.

N.B. If you prefer to do all your reps with a single-arm, start with your non-dominant arm first.

1. Assume a hinged position with your knees slightly bent, one hand on the kettlebell handle, chin tucked, and weight centered over your foot. Utilize your free hand to help assist with balance.
2. Begin the movement by hiking the kettlebell between your legs and keeping your spine neutral.
3. Drive the kettlebell back to the starting position by extending the hips, pushing through the floor, and keeping the arms straight.
4. Repeat the movement for the desired number of repetitions on both sides.

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Raise a dumbbell/kettle overhead with one hand.
3. Keep your arm fully extended, making sure the elbow is locked out and the shoulder blade is packed.
   • You should not be shrugging your shoulder up by your ear.
4. Once you are comfortable with your packed shoulder position and upright in your posture, begin to walk.
5. Walk for recommended number of steps or time. Switch arms each set.

1. To perform the move, stand with your feet hip-distance apart.
2. Bend down to pick up the kettlebell from the floor using your left hand; use your hips to clean it up so it’s extended above your shoulder.
3. Keep the kettlebell straight over your shoulder as you hinge forward from your hips to touch your left foot with your left hand.
4. Return to a standing position to complete one repetition.

1. Load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
2. Stand in the center of the bar, then squat down slighty, look forward with your head and keep your chest up.
3. Grip both handles, ensuring arms are tense.
4. Begin the movement by driving through the heels and extend your hips and knees.
   • Avoid rounding your back at all times.
5. At the completion of the movement, lower the weight back to the ground under control.

1. Position yourself on your hands and knees on the ground.
2. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body.
3. Pause at the top of the motion, and then slowly return to the starting position.

Perform this slowly for a number of repetitions, and repeat on the other side.

1. Drop down on your hands and knees and place one hand at the back of your head.
2. Rotate your upper body to the side with the elevated arm, twisting your chest to face that direction before returning back to the starting position.

1. Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.
2. Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists
3. Walk your hands back toward feet and stand up. That’s 1 rep

Elbow-to-Instep Lunge

1. Start with your feet together standing on a mat.
2. Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
3. Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.

Elbow-to-Instep Lunge with Rotation

1. Start with your feet together standing on a mat.
2. Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
3. Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
4. Then, rotate your chest towards the sky and reach with your right hand extended leaving it pointed to the sky.
5. Bring your arm down slowly, and return to standing position. Repeat with the other side.

Knee Hug to Forward Lunge – Elbow to Instep with Hamstrings Stretch

1. Lift right knee to chest and grab below knee with hands
2. Pull knee to chest while contracting left glute
3. Step forward into lunge
4. Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for two seconds
5. Place right hand outside of foot and push hips to sky and hold for two seconds
6. Drop hips, lift chest, and step into next stretch
7. Continue for prescribed number of repetitions

1. Begin with your arms extended straight out in front of you, holding the band with both hands.
2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4. Pause as you complete the movement, returning to the starting position under control.

1. Start either prone with forehead supported, seated, or standing.
2. Initiate movement by contracting rhomboids and middle trapezius and brining scapulae together.
3. Resist the tendency to shrug and over recruit your upper trapezius.
4. Avoid excessive back extension.  Movement should come from scapulae and arms only.
5. Go through maximum allowable (pain free) range.

• Set-Up: Once you have the barbell in position (in front of collarbone), squeeze your upper arms into your sides and maintain this position of your hands/arms throughout the movement.
• Movement: Take a deep breath in, brace your core, and sit down between your heels (imagine pushing your knees out slightly). Don’t allow your torso to fall forward or round through the spine. Pause at the bottom of the squat, then drive back up to the starting position, emphasizing pushing off with the mid/back portion of your foot.

This variation can be great for taller lifter, or novice lifters who are just learning proper squatting mechanics.

1. Assume a half kneeling position with the knee under your hip, toes tucked, and ribcage down.
2. Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
3. Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and contracting the deltoid.
4. Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.

1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.
2. Grab your right foot, using your right hand, and pull it towards your butt. …
3. Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

Have client stand, holding onto something secure for balance. Instruct client to bend one leg behind them, while attempting to grasp their foot/ankle. Hold this position for 10-30 seconds, providing a gentle amount of resistance with your hand.

Then repeat with other leg.

Remind client to avoid holding their breath and that all stretches should be held to the point of mild tension, but never pain.

Standing 1-2 feet away from a wall with your arms braced against it, put one foot forward so that the forefoot (toes) is in contact with the wall and the heel is in contact with the floor. Keeping your leg straight, push your hips forward and gently hold this position to the point of mild tension.

Hold 10-30 sec, then repeat with other leg.

1. Sit on the floor with both legs out straight.
2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
3. Hold this position for 15 to 30 seconds.
4. Relax back into the starting position.

1. Start facing a doorway with feet shoulder width apart.
2. Then bring up your arm to the door frame, grasping it at shoulder height
   and parallel to the floor.
3. After holding a firm grasp to the door frame, sink down slowly into the
   stretch by keeping the head down and the butt out.

Note: Make sure that when coming out of this stretch that you come up
slowly, to prevent injuring the shoulder.

Preparation

Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height.

Execution

Turn body away from positioned arm. Hold stretch. Repeat with opposite arm. N.B. You can target upper fibres of the pect major by keeping the elbow lower. The fibres of the lower part of pec major and pectoralis minor are more effectively stretched with elbow higher.

Lie flat on your back, with both knees slightly bent. Taking your right leg, pull your leg up to you chest. Wrap your arms around your knee/shin and gently pull the knee towards your chest. Hold for 10-20 seconds and slowly extend the leg to starting position.

Repeat with other leg.

Starting Position: Lie prone (on your stomach) with your hands positioned directly under your shoulders.

Movement Phase: Push your torso upwards, pressing your hips into the mat while gently exhaling. Keep the shoulders from rolling forward by actively retracting the scapula (pulled back). Hold this position for 15 – 30 seconds. Then slowly lower yourself back to the starting position.

Feet shoulder width apart.
Band tubing secured under medial arch of foot. Even pressure under feet to ensure band is secure.
Cross band technique for additional security.
Hinge at hips, slight bend in knees, keep spine neutral including maintaining a flat back, slight lumbar curve and neutral (not forward) head position.
Initiate row by retracting scapulae as you bring arms back.