Ab Rollout - Modfied(Left) -
Bench Dip - Modified Bench Dip(Left)
Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor.
For modified Bend your knees.
Bench Glute Raise
Find a bench (a bed works well) and rest your shoulder across the edge, feet on the floor. Allow your hips to sag until your butt almost touches the floor. Now perform the same hip raise movement as in the Glute Bridge. Hip Thrusts are more difficult than Bridges because they move the hips through a greater range of motion.
Cable Wide Squat
Attach universal grips (a strap with two handles) at lowest height and grab a handle in each hand. Stand facing the weight stack, feet wider than hip-width apart, then sit your hips back and bend your knees to lower your body until your thighs are nearly parallel to the floor keeping your elbows locked.
Calf Raise (Toes Out)
* Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.
* Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.
*Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Keep elbows at fixed angle, only slightly bent.
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Close Grip Chest Press
* Start off laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest.
* Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count.
*Return back to the starting position.
*Repeat for as many reps and sets as desired.
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up.
Forward Lunge w/Oblique Twist
To begin the lunge, stand with your feet slightly apart. Take a step forward with your right foot and bend both knees. Your back heel should lift off the floor. Descend until the back knee almost touches the floor. Twist your torso to the left without moving your lower body, and then rotate back to the center. Push off the floor with your right foot to return to the starting position. Repeat the exercise lunging with your left foot and turning your torso to the right.
Hanging Leg Raise - Modified(Left)
Get into table position and place a weight (sandbags are the easiest) on your hips. Pressing through both feet with a mid-foot drive (i.e. feet flat), exhale forcefully and contract your core musculature as you drive through your feet and extend your hips upwards. Squeeze your glutes and keep pressing through your feet until you reach full hip extension (i.e. not over-extension!). Your torso and thighs should be roughly parallel with the ground – knees at a 90 degree angle. Pause for a moment, and then slowly lower your hips – smoothly, under control – until either a) your bum is hovering just above the ground, or b) your bum slightly touches the floor (i.e. without putting much weight on it – don’t rest your weight on the floor between reps). Pause for a moment in the bottom position, and then begin the hip thrust again.
Incline Bicep Curl
Incline Prone DB Row
Adjust your legs on the machine so that the rollers rest just above your heels. Lie on your stomach and hold on to the bench or handles on either side.
Keeping abs tights and hips on the bench, curl the weight to 90-degrees, pausing and squeezing glutes for a moment at the top.
Slowly lower your feet back to the starting position, but don't let the weight touch the bottom before beginning the next rep.
Lying Skull Crusher
* Lie on your back on a flat bench or floor. Take a dumbbell or straight bar with a shoulder-width, palms down grip and hold it straight above you. Bending only at the elbows, lower the weight to your forehead then extend back up. Keep your elbows in.
* Your upper arms remain perpendicular to the torso in a vertical position throughout the movement. Fix your upper arms in a perpendicular position.
* Look for your upper arms to remain motionless and your wrists to remain solid throughout the movement. Avoid extending your shoulders towards the ceiling or elevating your shoulders towards your ears. Also avoid an excessive arch in your back.
Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time
Pullup - Modified(Left)
Reverse Glute Raise
Lie facedown on the edge of a Roman chair or weight bench so that your legs dangle to the ground. Hold the other end of the Roman chair with your hands.
Brace your core and lift your legs in the air with knees together. Your body should form a straight line from your shoulders to your feet. Pause, then return to the starting position.
Single Leg Deadlift
Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor. Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.
With your feet in the pulling position and holding the bar in a clean grip, set your back tightly in a complete arch. Hinge at the hips as far as you can without losing any arch in your back, unlocking the knees as you hinge, allowing them to remain slightly bent until you return to standing vertically, straightening them as you straighten the hips.
Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position.
Standing Triceps Ext
Start standing, feet together, holding a dumbbell in each hand. Take a big step behind you with your left leg, lifting your left heel off of the floor, keeping most of your weight in your right leg. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up.
Straight Arm Lat Pushdown
Wide Glute Raise
Lie on a decline bench with a weight plate or sandbag across your hips, your spine in a neutral position and take a wide stance with your feet. Face your toes outwards and bring your legs up to a 45 degree angle. Contracting your glutes, push your hips up, forming a straight line with your legs and back.
Wide Grip Lat Pulldown
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