FOWARD LUNGE

  • Stand upright, feet shoulder width apart
  • Step forward with one leg, dropping your back knee towards the ground
  • Front thigh should be parallel to ground
  • Back knee should be just behind front heel
  • Normal spine position with a slight forward lean (Athletic Stance) step back to start position to go immediately into a lateral lunge

LATERAL LUNGE

  • Step out to the side with your right leg
  • Shift your body weight over to your right leg, and bend at the knee in a squat movement
  • Imagine you are sitting down on a chair and push your glutes out as you bend
    your knee
  • Do not allow your knee to go past the toes of your supporting foot as this
    places too much stress on your knee joint

DUMBBELL RDL

  • Stand upright with your feet shoulder width apart
  • Hold a kettlebell/dumbbell/pole in both hands
  • While your legs are slightly bent but stiff, and your back flat, bend forward at
    waist as far as you can while maintaining good technique. Ideal position is
    with the weight just above floor
  • Only perform the movement to the floor if you are able to complete with
    good technique. If you unable to reach the floor due to poor hamstring flexibility, or cannot maintain a straight back position in full range, then just bend forward as far as you can while maintaining good technique
  • Flex glutes to extend hips and return to starting position; repeat for specified reps

Single leg Romanian deadlift

  • Balance on one leg, holding a light pole or kettlebell in both hands
  • With balancing leg slightly bent and back flat, bend forward at waist until the pole is just above floor
  • Flex glute to extend hip and return to starting position; repeat for specified reps
  • Back knee should be just behind front heel
  • Maintain hip alignment and a straight back throughout the movement
  • Perform set on opposite side

Single leg glute bridge

  • Lie on your back with your feet on the floor, knees bent to ~90˚
  • Raise one leg up so that you are now balancing the bridge on one leg. Now
    raise your hips towards the sky, extending them until you make a straight line
    over your upper leg, hips and stomach.
  • Then drop your hips back down to the ground. Complete for the desired reps.
  • To increase the difficulty you can elevate your supporting leg on a bench or
    step. This increases the range of movement that you can perform the exercise

Bulgarian Lunge

  • Stand upright, feet shoulder width apart
  • Place your back foot on a bench or step
  • The bench height should be inline with your knee
  • Your front foot should be slightly in front of your hips
  • Bend at the knee, dropping your back knee towards the ground
    Front thigh should be parallel to ground
  • Hips should be slightly pushed forward and remain in line
  • Normal spine position with a slight forward lean (Athletic Stance)
  • Step back to start position
  • You should be able to complete a lunge at full depth, and without losing your
    balance on the standing leg before you add weight
  • To add weight: hold a dumbbell by your side in each hand

Seated Cable Row

  • In a seated position place your feet on the front platform making sure that
    your knees are slightly bent and not locked.
  • 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.
  • 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.
  • Hold that contraction for a second and slowly go back to the original
    position while breathing in.
  • Do not let yourself reach too far forward this will cause your back to arch,
    and shoulders to drop forward.

Single arm DB bent over row

  • Place your right leg on top of the end of the bench, bend your torso forward from
    the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while
    keeping your lower back straight. The palm of the hand should be facing your
    torso. This will be your starting position.
  • Bend at your elbow and pull the dumbbell up to the side of your chest, keeping
    your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
  • Try to keep your back flat throughout the movement, only your arms should move.
  • Lower the dumbbell straight down to the starting position in a slow and controlled motion. Do not let the weight drop down quickly placing added strain on your shoulders. Breathe in as you perform this step.
  • Start with a light weight, progress the load once you have mastered the technique.

Goblet squat

  • Stand with your feet shoulder width apart, toes pointing forwards
  • Hold a kettlebell or dumbbell in front of you tight to your chest, with
    your elbows pointing downwards
  • Keep your back straight as you initiate movement at your hips
  • Push your buttocks out behind you and bend your knees
  • Do not let your knees move in front of your toes
  • Keep chest up, head forwards
  • Lower slowly taking 3-5secs to reach maximum depth, then return back
    to standing at a normal pace

Stir the Pots

  • Start in a plank position with your forearms resting on a Swiss Ball
  • Move your arms in a circular motion in one direction, then repeat in the
    other direction
  • Maintain straight posture, don’t allow hips to drop down
  • Complete for desired time or reps

Plank Walkouts

  • Start in a plank position on your hands
  • Walk your hands out as far as you can whilst maintain good form in your
    plank position
  • Try not to let your hips drop, and let your back arch
  • There should be minimal movement in your trunk
  • Walk your hands back into plank position to complete the rep.
  • Complete for desired reps

Supermans

  • Start in a box press up position
  • Extend opposite arm to leg (flex glute) away from the body
  • Keep a normal spine throughout movement
  • Bring arm and leg back to start position, then repeat on the other side

Narrow or Wide Pull Up

  • Narrow Grip: Grab the pull-up bar with the palms facing your trunk and a grip closer than the shoulder width
  • Wide Grip: Grab the pull-up bar with your palms facing forwards, in a grip wider than your shoulder width
  • As you have both arms extended in front of you, keep your torso as straight as possible. This is your starting position
  • As you breathe out, pull yourself up until your head is around the level of the pull-up bar
  • After a second of holding the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement

Dumbbell Seated Shoulder Press

  • Adjust the bench to an upright position
  • Holding a dumbbell in each hand lift the dumbbells on to your shoulders
  • Raise the dumbbells to shoulder height with your palms facing forwards. This is your starting position
  • Push the dumbbells upward above your head in a controlled motion until they touch at the top
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position
  • Do not over extend your elbows at the top
  • The weights should be lifted over the crown of your head, try not to let them drop forwards or excessively out to the side

Deadbugs

  • Lie on your back with your arms and legs pointing to the sky
  • Hold a swiss ball or football between your arms and legs, this should be held above your hips throughout the movement
  • Move opposite arm and leg down towards the ground at the same time, then return to start position
  • Repeat on both sides
  • Perform without a ball if you are struggling to raise your legs high enough to hold the ball in position

Front Plank to Press-up

  • Start in a plank position on your elbows
  • Walk your hands up into a press up position, then return back to the start
  • Maintain a straight line from your shoulders to ankles
  • Try not to let your hips drop or move excessively from side to side
  • Complete for desired reps. To increase the difficulty, add a press-up to every rep

Medball Twists

  • Start in a seated position with your knees bent at 90 degrees and feet on the floor
  • Keep your trunk in an upright position
  • Hold a medball in front of your body keeping the elbows bent at 90degrees
  • Twist your trunk to move the ball from left to right
  • To increase the difficulty lift your feet off the floor as you twist side to side

Swiss ball rollout

  • Start in a plank position with your forearms resting on a Swiss Ball
  • Slowly roll the swiss ball forward with your fists as your arms and body straighten out. Maintain straight posture, don’t allow hips to drop down
  • Hold the extended position for a movement then slowly reverse the movement back
  • If your hips drop excessively arching your back you have gone past your capabilities. Only go as far as you can whilst maintaining good form
  • Complete for desired time or reps

Front Plank Reaches

  • Hold in a plank position resting on your forearms
  • Maintain straight posture, don’t allow hips to drop down
  • Slowly extend one arm out straight in front of you
  • Keep your trunk straight, and don’t allow excessive hip rock
  • Bring the arm back in and repeat with the other arm

Medball or Cable high to low wood chop

  • Start in a standing position with your feet shoulder width apart, and a slight bend in your knees
  • Using a football start with the ball held to the side as high as you can, with straight arms
  • Move the football diagonally across your body down towards your knee
  • Keep your hips facing forward, and knees slight bent

Flat Bench Press

  • Lie on a flat bench. Grip width should be just outside your shoulders so that it creates a 90-degree angle in the middle of the movement between your forearms and upper arms
  • Lift the bar off the rack and start with your arms in a straight position over your chest
  • Breathe in and start to lower the bar down towards the middle of your chest
  • Do not let the bar touch your chest
  • After a brief pause, push the bar back to the starting position as you breathe out
  • Try not to let your back excessively arch
  • Never try to lift more weight than you are capable of lifting. You should aim for a weight that you complete the number of repetitions listed
  • Always have a partner spotting you when you are lifting weights. If you do not have a spotter then use the chest press or smith machine (bar fixed to the rack) to ensure you are lifting safely
  • If you are new to this exercise or do not have the strength to perform, replace this exercise with press-ups. This will build your strength to progress to bench press
  • Use a Smith Machine (bar fixed to rack) if you struggle to maintain the bar position

Side Plank with Arm Rotations

  • Lie on your side, place your elbow directly below your shoulder
  • Lift your hips, creating a straight line from the shoulders down the ankles
  • Place one foot in front of the other to help maintain your balance
  • Keep your body in a straight line, try not to let your shoulders fall
    forward or your hips to stick out
  • Extend your arm towards the ceiling, from this position move your arm
    towards the ground and under your body to perform a slight curl action
  • Return back to starting position