Back (Bands)

Band Pull Apart

Holding a band just above chest level, pull the band apart and focus on pulling your shoulder blades back and together while maintaining a proud chest.

Make certain to keep your arms fully extended throughout the pull by bending at the elbows on each rep. 

You actually use the triceps to extend the band as opposed to the upper back.

Once the band is fully stretched, maintain this position for approximately one second to ensure adequate retraction of the upper back.

Maintain tension on the band throughout the entire movement.

Band Pull Over

The band pull over requires you to securely anchor your resistance band at a point behind your bench.

The anchor point should be such that minimal tension with no slack in the band is present when your arms, while full extension is maintained, are lowered with control back behind your head.

To safely set up, it is suggested that you have someone assist by handing you the band / handles once you are in position on the bench.

Start lying on a bench with the band / handles held directly above your forehead with the arms fully extended. 

While maintaining a tight grip; slowly lower your hands back behind your head while maintaining a full extension in the arms. 

Think about reaching back to the wall behind you while simultaneously pushing your chest up towards the ceiling above you. 

Once your hands reach just about parallel with the floor, raise them back to the starting position over your forehead while maintaining fully extended arms. 

Much of the movement comes from the shoulders and upper back which is where you should feel most of the tension.

Bent Over Band Rear Lateral Raise

 Assume a stance with feet approximately shoulder width apart and your knees slightly bent. 

 Your chest should be positioned just above parallel with the floor. 

 Ensure there is slight band tension present when the hand-holding band is positioned at the approximate midline of the body with your hand positioned so that your knuckles are pointing to the wall beside you.

 Maintain a fully extended arm and raise your arm straight out to the side and up to parallel with the floor.

Briefly pause the repetition once you reach parallel before controlling the band tension back to the midline of the body. 

 Tension on the band should be present through the full range of motion to ensure maximum stress is maintained on the rear delts throughout the entire set.

Pronated Band Pull Down

The Pronated Band Pull Down prioritizes the lats, general musculature of the upper back, biceps, and forearms as primary.

Assume a starting position with your resistance bands anchored at a secure point above your head. Depending on how you can anchor your bands - position the bands to be either directly above you or so that you can assume an approximate 45* angle that allows you to remain in alignment with the angle that the bands are being pulled on.

This band pull down variation can be reasonably executed seated on a bench or the floor, in a kneeling / half kneeling position.

With your arms fully extended, there should be no slack in the bands and slight tension should already be present.

Your hands should be positioned with your palms facing away from you or down towards the floor (this is relative to your band anchor point) with your arms close enough to your torso that as you pull the band down your elbows remain tight to your sides.

Throughout the set focus on maintaining a neutral head position.

Pull the band / handles towards your upper chest while pulling your shoulder blades down and together.

Control the bands back up until full extension is reached in the arms before initiating the next repetition.

Avoid excessive forward and backward rocking of the torso throughout the rep as this contributes to unnecessary momentum.

Focus on maintaining a tight grip on the attachment handles throughout each repetition as this will contribute to increased stability through the upper limb and shoulders.

Resistance Band Mid Row

Anchor the band from a secure point directly in front of you and assume a seated position such that your knees are slightly bent.

If possible, your torso should be upright and the slack should be pulled out of the band allowing for slight tension to be present even when your arms are fully extended.

Throughout the row consciously consider the cue “proud chest.”

From the starting position, pull the handles towards your torso keeping your elbows tight to your sides.

As the handles come close to your torso, focus on squeezing your shoulder blades back and together to ensure that you are prioritizing the large muscles of your mid and upper back and not simply fatiguing your biceps.

Avoid rocking forward or back at the hips as it contributes unnecessary momentum to the execution of the exercise.

Supinated Band Pull Down

The Supinated Band Pull Down prioritizes the lats, general musculature of the upper back, biceps, and forearms as primary.

Assume a starting position with your resistance bands anchored at a secure point above your head. Depending on how you can anchor your bands - position the bands to be either directly above you or so that you can assume an approximate 45* angle that allows you to remain in alignment with the angle that the bands are being pulled on.

This band pull down variation can be reasonably executed seated on a bench or the floor, in a kneeling / half kneeling position.

With your arms fully extended, there should be no slack in the bands and slight tension should already be present.

Your hands should be positioned with your palms facing towards you or the ceiling (this is relative to your band anchor point) with your arms close enough to your torso that as you pull the band down your elbows remain tight to your sides.

Throughout the set focus on maintaining a neutral head position.

Pull the band / handles towards your upper chest while pulling your shoulder blades down and together.

Control the bands back up until full extension is reached in the arms before initiating the next repetition.

Avoid excessive forward and backward rocking of the torso throughout the rep as this contributes to unnecessary momentum.

Focus on maintaining a tight grip on the attachment handles throughout each repetition as this will contribute to increased stability through the upper limb and shoulders.

Back (Barbells)

Inverted Row 

Keep your body as straight as possible from heels to upper back.

Focus on pulling your chest upwards toward the barbell.

Once you're at the top of the movement, focus on squeezing your shoulder blades together in order to prioritize the upper back.

Lower your body down to a full extension in the arms before starting the next row.

Inverted Row - Feet Elevated

The point of elevation of the feet should be adjusted on an individual basis to ensure that their legs are fully extended throughout each repetition while making certain that no bending of the knees occurs through each rep.

Focus on pulling your chest up until contact is made with the barbell at the top of each rep.

Focus on squeezing your shoulder blades together in order to further prioritize the upper back.

Lower your body down until a full extension is reached in the arms before starting the next row.

T Bar Row 

Assume a rowing position with your torso just above parallel with the floor and your knees slightly bent.

Pull the load up until you contact the chest.

Focus on drawing the elbows back towards the hips and squeezing your shoulder blades together.

Every rep should reach a full extension in the arms but should never contact the floor to make certain that tension is maintained on the upper back throughout the entire set.

Back (Bodyweight)

Blackburn Y W T

Begin with your arms extended in front of your head maintaining an approximate 45 degree angle outwards and your thumbs up towards the ceiling.

Hold this position for a predetermined amount of time and then transition into a W.

Do this by drawing the elbows down towards the ribs; a great cue to focus on is to imagine that you are pulling your vehicle towards you while laying in this position.

Finally transition to a t position by reaching out to the side and focusing on raising the hands directly up to the sky.

In order to maximize the effectiveness of these movements, it's crucial that you focus on squeezing the shoulder blades together and maintaining tension in the upper back throughout the entire drill.

Bodyweight Prone Lying Trap Press

Start laying face down with your hands positioned so that your palms are facing down towards the floor.

From this starting position you will reach your hands out to the wall in front of you until your arms are fully extended ensuring that they remain elevated off of the floor throughout the entire rep.

Once fully extended slowly draw your hands back towards your torso until your hands are an approximate alignment with your ears.

Ideally your hands will remain off the floor throughout the duration of the entire set so as to maximize relative tension on the upper back and traps.

Each rep should be executed with a slow, controlled pace.

Chin Up

Start by grabbing the chin up bar with your hands positioned approximately shoulder width apart and your palms facing back towards you.

Lift your feet off of the floor if they aren't already and ensure that you have adequate scapular retraction by essentially pulling the shoulder blades back and down.

Envision squeezing a pencil between your shoulder blades while pushing your chest up towards the bar.

Squeeze the bar as hard as possible to allow for maximal tension through the upper limb which will translate to greater stability through the shoulder. 

Finally, pull your chest up until your chin clears the bar hold this top position briefly focusing on the upper back before lowering back down to a full extension in the arms prioritizing a full stretch through the lats.

Focus on a dead stop at both the bottom and top of each repetition and avoid swinging the legs to maximize control and eliminate unnecessary momentum.

Back (Cables)

Hammer Wide Grip Pulldowns

Assume a starting position with which your quads are snug under the roller attachment and so that your feet are positioned directly under your knees.

Lean back on a very slight angle and arch your back minimally as this will allow you to pull the shoulder blades down and together with greater ease through the repetition.

Throughout the repetition, focus on looking straight ahead.

Pull the bar down to your upper chest while pulling your shoulder blades down and together.

Control the weight back up through into a full extension as reached in the arms before initiating the next repetition.

Avoid excessive forward and backward rocking of the torso through the rep as this contributes to unnecessary momentum.

Focus on maintaining a tight grip on the attachment handles throughout each repetition as this will contribute to increased stability through the upper limb and shoulders.

Mid Cable Row

Make sure that your knees are slightly bent and that your chest is up; think proud chest.

From here pull the handle towards your upper abs.

As the distance between the handle and your body closes focus on squeezing your shoulder blades together.

To ensure that you are targeting the large muscles of your back and not simply working your biceps keep your elbows close to your sides.

Avoid bending forward or leaning back at the hips in order to move the weight.

Rope Cable Row 

As you pull towards you using the ropes, ensure that you have a slight bend in the knees and that your torso is in an upright position.

You will notice that the rope attachment allows for a slightly greater range of motion as compared to other mid cable row handle options.

When rowing, aim to bring the handle towards the upper abdominals and as the distance between the handle and your torso become smaller focus on squeezing the shoulder blades together as if you were pinching a pencil between them.

Keep the elbows as close to your sides as possible and avoid excessive forward and backward rocking of the torso to eliminate momentum and further maximize recruitment and development of the back.

Supinated Close Grip Pulldown 

 Assume a starting position with which your quads are snug under the roller attachment and so that your feet are positioned directly under your knees.

Your hands should be positioned such that your palms are facing towards your torso and close enough so that as you pull the bar down your elbows remain tight to your sides.

Lean back on a very slight angle and arch your back minimally as this will allow you to pull the shoulder blades down and together with greater ease through each repetition.

Throughout the repetition focus on looking straight ahead.

Pull the bar down to your upper chest while pulling your shoulder blades down and together.

This range of motion coupled with emphasis on scapular depression will increase the prioritization of the upper back.

Control the weight back up until full extension is reached in the arms before initiating the next repetition.

Avoid excessive forward and backward rocking of the torso throughout the rep as this contributes to unnecessary momentum.

Focus on maintaining a tight grip on the attachment handles throughout each repetition as this will contribute to increased stability through the upper limb and shoulders.

Wide Grip Row

Using a wide grip bar place your hands at an approximate 45 degree angle at approximately shoulder width.

Make sure that your knees are bent and that your chest is up.

Pull the bar towards the upper abs.

Focus on squeezing your shoulder blades together on contraction to ensure you are targeting the large back muscles.

Keep the elbows close in to your sides.

Avoid rocking or bending at the hips, If you are doing this the weight is probably too heavy.

Back (Dumbbells)

1 Arm Supinated Dumbbell Row

Position yourself on a bench so that the knee of the elevated leg is under your hips and your hand is underneath your shoulders.

Your torso should be angled just above parallel with the floor. Position your opposite foot with a wide stance to ensure that you can execute a full range of motion on the rope without hitting your arm or the dumbbell off of your own thigh.

Start the rep with your rowing arm fully extended and a grip placement with which your knuckles are facing back towards your own leg.

Grip the dumbbell as tightly as possible to ensure maximum stability translates through the lower and upper arm and through to the shoulders.

Row the dumbbell by simultaneously pulling the elbow up and back towards the hips.

By drawing the elbow back towards the hip you will prioritize the back to a greater degree.

Row the dumbbell through until you reach a full range of motion which generally ends with the end of the dumbbell making contact with the torso or the back of the upper arm.

Running parallel with the angle of your back, control the dumbbell back down to a full extension in the arm to complete one full repetition.

2 Arm Supinated Dumbbell Row

Start by standing fully with your feet approximately shoulder width apart, bend your knees slightly and then simultaneously drive your hips back while lowering your chest until your torso is just above parallel with the floor.

Once you are in the proper starting position ensure your arms are fully extended with your palms facing frontwards.

For each repetition, pull the dumbbells up towards the torso while simultaneously drawing the elbows back towards the hips to ensure greater use of the muscles of the back.

Focus on keeping your arms tight to the sides through the execution and ensure that you squeeze the shoulder blades at the peak of each repetition.

Once the dumbbells have contacted the torso, control them back down to a full extension in the arms before initiating the next rep.

Dumbbell Bent Over Rear Lateral Raise

Set up from a fully standing position with feet approximately shoulder-width apart.

Bend your knees slightly then simultaneously drive your hips back to the wall behind you while lowering your chest until it is just about parallel with the floor.

Make sure that dumbbells are directly below your chest and shoulders with your arms fully extended.

From this position raise the dumbbells out to the sides while maintaining a full extension in the arm.

Raise your arms up to the sides aiming to keep the dumbbells in line with your armpits until the weights are parallel with the floor.

Under control, lower the weights back down below the chest and shoulders without allowing them to touch, then immediately raise them back up.

To ensure maximal tension throughout the entire set, avoid excessive bouncing of the chest or legs or even swinging of the arms to create momentum.

Dumbbell Bent Over Rows

Start in a fully upright standing position with your feet approximately shoulder width apart.

Bend your knees slightly and then simultaneously drive your hips back while lowering your chest until it is just above parallel with the floor. 

from a full extension in the arms pull the dumbbells up towards the torso while simultaneously drawing your elbows towards your hips.

To ensure greater emphasis of the back throughout each repetition, keep your elbows tight to the sides of your torso and focus on squeezing your shoulder blades together at the peak of each repetition.

Once the dumbbells have made contact with your torso, control the weights back down to a full extension in the arms.

Dumbbell Gorilla Row

Start with a slightly wider than shoulder-width stance with your knees slightly bent and your chest just above parallel with the floor, your back should be in a straight position.

The dumbbells should be between your feet and directly below your chest and abdomen.

From a dead stop on the floor, maintain a tight grip on the dumbbell handles and row one dumbbell up until contact is made with the torso.

Keep the rowing arm hugged to the side of the body and draw the elbow back towards the hip.

Once you've pulled the dumbbell into contact with the torso, lower the dumbbell under control until contact is once again made with the floor.

Once the full repetition is complete, immediately execute a repetition on the other side.

Alternate back and forth for the predetermined number of repetitions required for each arm.

Make sure each repetition results in a start and stop of the dumbbell on the ground and that you do not initiate a repetition on the opposite arm until the full repetition is completed with control on the other side.

Dumbbell Pullover

Start lying on a bench with one dumbbell held directly above your forehead with the arms fully extended. 

Although grip positioning is mostly preference, using an even triangular hand position under the head of the dumbbell proves best for most individuals. 

From the starting position, slowly lower the dumbbell back behind your head while maintaining a full extension in the arms. 

Think about reaching way back to the wall behind you while simultaneously pushing your chest up towards the ceiling above you. 

Once the dumbbell is just about parallel with the floor, raise it back to the starting position over your forehead while maintaining fully extended arms. 

The majority of the movement comes from the shoulders and upper back which is where you should feel the majority of the tension.

Fisherman Dumbbell Rows

Position yourself on a bench with your left knee in front and both knees at about a 45 degree angle toward the front of the bench.

Position your left palm at the end of the bench under your torso for stability.

Reach down with your right arm and grab the dumbbell off the floor.

Ensure your back is straight and just above parallell.

Your knuckles should be facing the bench.

As you lift the dumbbell, draw your elbow up and towards you hip allowing the palm of your rowing hand to turn to the side; resulting in the knuckles pointing away from you.

When the dumbbell makes contact with your torso, lower it back down remembering to rotate the dumbbell the same way you did to raise it.

Incline Chest Supported Dumbbell Row

Grab your dumbbells and then assume a straddle position with your chest at the top of the bench and your head over the end.

While maintaining a tight grip on the dumbbells, start with the arms fully extended, the dumbbells directly below your chest and your knuckles pointing away from you.

As you pull the dumbbells up towards your chest, simultaneously draw your elbows back towards your hips while rotating the palms slightly to a neutral grip position.

As the dumbbells reached the top end of the range of motion and you draw the elbows back towards your hips, think of the mental cue of squeezing a pencil between the shoulder blades to ensure that you optimize a muscular contraction.

Lower the weights back down under control until you reach a full extension in the arms, reversing the slight rotation of the palms so that the knuckles are once again pointing away from you before initiating the next repetition.

Single Arm Dumbbell Upright Row

Grab one dumbbell with an overhand grip placement so that your knuckles are facing away from you.

From a full extension in the arms, pull the dumbbell up towards chest level.

Ensuring that your elbows lead the movement, remaining above your wrists throughout the entire rep. I like to think of the cue “up and back” with regards to my elbows.

Keep the dumbbell close to your torso through the full repetition and try to keep the middle end of the dumbbell close to the midline of your body.

Once you've reached a point in the range of motion with which your elbows can no longer remain above your wrists without sacrificing quality of form, control the dumbbell back to a full extension in the elbow.

Pause briefly and then begin the next rep.

How high you can row the dumbbell while maintaining quality form often depends on your individual mobility respect your range of motion and don't try to force any unnatural movement.

Back (Kettlebells)

Back Loaded Kettlebell Deadlift

Start in a standing position with your feet approximately shoulder width apart and toes pointing straight ahead.

Assume a slight bend in the knees.

From this starting position, the legs will remain static as no further bending in the knees will occur. All movement from this point will come from the hips.

Simultaneously drive your hips back to the wall behind you while lowering your torso down towards the floor.

Ensure that your back remains straight throughout the entire rep.

Once your chest is just above parallel with the floor, pause briefly and then return to a full standing position with your knees and hips fully extended.

Back (Suspension Straps)

TRX Row

Grab the handles in a standing position and with your arms fully extended.

Walk your feet forward until you are at the appropriate angle.

The further you walk your feet the more challenging the movement will become.

From here, pull your chest up towards your hands until your torso is in between the handles.

Don't make the mistake of pulling yourself to a standing position as this will take the tension off the muscle and the exercise will lose most of its effectiveness.

At the top of the row, focus on squeezing your shoulder blades together to further develop the upper back.

Back (Specialty Equipment)

Biceps And Triceps (Bands)

Band Triceps Pressdown

Anchor a band to a secure point that is above your head. A squat rack, crossbar, or comparable anchor point is adequate.

Ensure the band tension is reasonable for the rep range that you are working in.

Stand with your feet approximately shoulder width apart.

Grab the band so that it is directly in front of the Midline of your body.

Proper starting position should be such that your elbows are tight to your sides ensuring that slight tension is present in the band with the elbows bent at approximately 90 degrees so that with the band grasped tightly your forearms are about parallel with the floor below. 

From the starting position, focus on driving the band tension down towards the floor until your arm is fully extended at the elbow.

Keep your torso upright and aim to allow as minimal movement as possible through the upper arm, as it should remain tight to your sides.

Overhead Band Triceps Extension

First, anchor an adequate tension band off of a secure point. A squat rack cross member is an Example of a potential anchor location.

Grab the end of the band with a neutral grip so that your palms are facing in towards each other.

Take a step forward and raise your arms so that your triceps are just about parallel with the floor and so that your elbows are held at an angle slightly less than 90 degrees.

You should have a staggered stance with your torso leaning forward.

From this starting position, the slack should be out of the band and slight tension should be present.

Next, drive the band forward to the wall in front of you until a full extension is reached in the arms.

When the arms are fully extended they should be approximately parallel with the floor after a brief pause.

At full extension break at the elbows controlling the band tension back to the original starting position before initiating the next repetition.

Resistance Band Bicep Curls 

Assume a stance approximately shoulder-width apart with the band underneath the mid-foot your foot.

Ensure that there is no slack in the band tension.

When your arms are fully extended tight to your sides with your palms facing forwards for this particular variation, you will curl with both arms simultaneously while focusing on standing tall.

Break at the elbows, curling the bands up until your hands are above chest level before controlling them back down to a full extension in the elbow.

Focus on maintaining a tight grip on the handles through the entire repetition and further the entire set and avoid swinging your arms as it contributes unnecessary momentum to the exercise.

Single Arm Band Triceps Extensions

Anchor a low to moderate tension band at about waist level to a squat rack or comparable anchor point.

Assume a stance with the knees slightly bent and the chest just above parallel with the floor.

Grab the band and step back until minimal tension is applied.

Position your upper arm so that it is in line with your torso.

Extend the arm at the elbow to a full extension.

Return to the 90 degree starting position.

Biceps And Triceps (Barbells)

Barbell Curls

Start with your feet shoulder-width apart and knees slightly bent.

Grasping the bar as close to your sides as you comfortably can, make certain your arms are fully extended and then curl the weight up to your chest by bending at the elbows.

Avoid bouncing the bar off your thighs or chest.

Make certain that you are not hyper extending your lower back to keep the weight upwards.

Always squeeze the barbell as tightly as possible.

Floor Press 

To execute the lift properly you can either bend your knees or extend your legs out straight.

Grip the bar in the same position as you would typically bench press with and squeeze the bar as tightly as possible.

Make certain that your shoulder blades are tight together by corkscrewing them into the floor.

Once you have unracked the weight lower the bar until your triceps are touching the floor.

Make certain you have stopped motion completely before pressing upwards.

Avoid bouncing your triceps off the floor as it creates momentum.

Biceps And Triceps (Bodyweight)

Bench Triceps Dips

Start from a seated position on the bench with the palms of your hands gripping the edge of the bench as close to your bum as possible.

Your feet should be positioned directly in front of your body.

Feet side by side and far enough away that a larger than ninety degree angle is created at your knee joint.

From this position lift your bum up off the bench and just slightly forward while keeping your bum and back as close to the bench as possible.

Bend at the elbows lowering your entire torso down until you reach an approximately 90 degree angle at the elbow joint.

Focus on pressing through the palms of your hands into the bench lifting your torso back up until a full extension is reached at the elbows through each repetition.

Avoid flaring the elbows out to the sides or rocking the body away from the bench.

Biceps And Triceps (Cables)

Standing Triceps Pressdown V Bar

Assuming a stance with feet approximately shoulder-width apart.

Pull the weight down from above you locking your elbows in tight to your sides and ensuring that your arms have an approximate 90 degree bend in the elbows.

Without momentum focus on pressing the V bar down towards the floor until you achieve a full extension in the arm.

For proper form it's crucial to focus on keeping the elbows locked tight into your sides while maintaining an upright torso.

It's common when fatigue sets in to allow the elbows to flare outwards while positioning your torso above the weight to complete the reps but this is not an optimal approach and doesn't prioritize the triceps nearly as effectively.

Straight Bar Triceps Pressdown

Assuming a stance with feet approximately shoulder-width apart, pull the weight down from above you, locking your elbows in tight to your sides, ensuring that your arms have an approximate 90 degree bend at the elbows.

This will be your starting position.

Without momentum, focus on pressing the straight bar down towards the floor until you achieve a full extension in the arms.

For proper form it's crucial that you focus on keeping the elbows locked tight into your side's while maintaining an upright torso.

Biceps And Triceps (Dumbbells)

Dumbbell Bicep Curl

Start with both dumbbells at your sides with your arms fully extended at the elbow and your palms facing the ceiling.

For this specific variation, you will curl both dumbbells simultaneously keeping the elbows tight to the sides.

Without swinging the arms, curl the dumbbells up by bending at the elbows until they have reached chest level before controlling them back down to a full extension.

You may have to stagger your stance slightly to allow for a full range of motion if you find that the dumbbells are stopped short by hitting your legs.

Focus on squeezing the dumbbells tightly throughout the entire range of motion to ensure maximal control is employed and so that less stress is placed on the front delts.

Dumbbell Floor Press

Start laying flat on the floor with your legs bent like a sit-up starting position or extended out in front.

Position the dumbbells just as you would for a flat dumbbell chest press.

Squeeze the dumbbells as tightly as you can to ensure stability through the rotator cuff.

Press the dumbbells up and together about the chest.

Lower them back down until your triceps make contact with the floor.

Pause and then press upwards making sure to avoid bouncing and thus creating momentum.

Dumbbell Hammer Curl

Start with your arms fully extended by your sides with the palms of your hands facing in towards your thighs.

Keep your elbows tight to the torso and with both arms curl the weight up to chest level by bending at the elbow.

The majority of the movement should take place in the lower part of the arm which means we want the upper arm to remain hugged tight to the body.

Avoid swinging the arms as this contributes to excessive momentum and less muscular development.

Be aware that through each repetition your arms should reach a full extension at the bottom of each rep to ensure adequate range of motion.

Dumbbell Incline Curl

Start in a seated position on an incline bench ensuring that your upper back and head are in contact with the bench.

If you have a selection of benches at your disposal or the adjustable bench that you're working with allows for it, we suggest setting the incline so that it is approximately midway between a 45 and 90 degree angle.

Before initiating the first repetition, your arms should be fully extended at your sides perpendicular to the floor. The angle of your arms will not run parallel to the angle that you're seated at.

From a full extension gripping the handles of the dumbbells as tightly as possible curl the weights up until full flexion at the elbow is reached.

The dumbbells should be just around chest level at the top of the rep at which point you should purposefully squeeze the biceps before controlling the dumbbells back down through to a full extension.

Dumbbell Triceps Kickback 

Proper starting position will be such that you're bent at the hips with your chest just above parallel to the floor, your back should be straight and knees slightly bent with your feet positioned together.

With a dumbbell in each hand adjust your upper arms so that they are hugged tight to your side and flush with the torso. Ideally, the back of your arms should almost run parallel to the same angle that your upper back does.

From this starting position, maintain a neutral hand grip on the dumbbell handles and bend at the elbow so that the dumbbells are positioned in front of the legs and so that the angle of the elbow is less than 90 degrees.

Extension of the elbow should occur with minimal to no movement anywhere other than the lower portion of the arm.

The upper arm should maintain its placement hugged tight to the torso as you extend at the elbow.

Simultaneously turn the palms inwards and then up so that they're facing the ceiling.

Once the arms are fully extended and the dumbbells are parallel with the floor, pause briefly before bending once again at the elbows and turning the palms back into a neutral grip placement as you bring the dumbbells back to their starting position.

Dumbbell Triceps Rollback 

Starting with the dumbbells fully extended in a neutral position or palms facing each other, bend at the elbows.

Lower the dumbbells down in a similar fashion to a skull crusher or traditional lying dumbbell extension.

As you get close to the floor, tuck the dumbbells underneath your elbows and as close to your shoulders as possible.

Make sure that the elbows are pointing directly towards the sky and that the dumbbells are as close as you can get them to your head.

Once both ends of the dumbbells have come into contact with the floor and are planted, drive up aggressively towards the ceiling using your triceps to lock the dumbbells out in their original starting position.

Incline Tate Press

Start with the dumbbells positioned directly above the chest as if you had just executed a traditional incline dumbbell chest press. 

From this starting position, bend at the elbows, bringing the dumbbells inwards toward the midline of the body. Specifically, downwards until they contact the chest. 

The dumbbells should contact your chest with the flat ends. Both the top and bottom of the dumbbell should come as close together as possible. Focus on keeping the dumbbells moving in a straight line up and down on a track. 

Avoid allowing the dumbbells to angle forward as you lower them as this often results in the elbows being positioned perpendicular to the torso or even past the shoulders which creates undesirable stress on the rotator cuff. 

It is suggested that you avoid extending the dumbbells too far outwards. When full extension is reached in the elbows, the dumbbells should still remain close together. 

Lying Dumbbell Extension

Start lying on the bench with your feet planted on the floor.

Position the dumbbells at full extension directly above the chest and employ a neutral grip positioning.

Break at the elbows lowering the dumbbells down towards the ears.

The movement is coming from below the elbows and that the upper arm is remaining as static as possible.

Do not allow the elbows to flare out to the side and do not allow the dumbbells to reach back behind the head.

Once the head of the dumbbell closest to you comes in close proximity with the ear, drive the dumbbells back up towards the ceiling until a full extension is once again reached in the arms.

Execute each repetition with a deliberate, controlled pace while focusing on keeping the elbows pointing in a straight line in the general direction of your lower body.

Maintain a tight grip on the dumbbell handles to ensure stability through the shoulders throughout the duration of the set.

Overhead Dumbbell Extension

Grasp the dumbbell behind your head with your thumb and index fingers forming a triangle underneath the base of the dumbbell.

From this position, lower the dumbbell down until your elbows are bent just below the 90 degree mark.

Extend the dumbbell up above your head to a full extension in the arms.

Focus on keeping the elbows pointing forwards as it can be quite painful on the elbows and shoulders if the elbows are to dramatically flare outwards.

Single Arm Dumbbell Triceps Kickback

Assume a starting position by using a stable surface that allows you to place one hand down for support directly below your chest and shoulders with the torso approximately parallel with the floor. 

The arm that you will be executing the kickback with should have the upper arm drawn tight to your side and along the same angle as the torso. 

Gripping the weight firmly in your hand, drive the dumbbell back until a full extension is reached through the elbow and the entire arm is parallel to the floor. 

Briefly pause at full extension before you control the dumbbell back down to an approximate 90 degree angle at the elbow.

Single Arm Overhead Dumbbell Extension 

Position your feet shoulder width apart with your knees slightly bent and your torso upright.

Press the dumbbell up above your head until your arm is fully extended. This is your repetition starting point.

From here, bend the arm, lowering the dumbbell down towards your upper back until you achieve an approximate 90 degree bend in the elbow.

To ensure proper form and increased prioritization of the triceps there should be minimal movement from the upper arm while maintaining a position with which the elbow is pointing straight ahead and not flaring out to the side.

Tate Press

Start with the dumbbells directly above the chest as you would if you had just executed a traditional dumbbell chest press.

From this position bend at the elbows, bringing the dumbbells down and towards the midline of the body, specifically, the chest.

The dumbbell should touch your chest on their flat ends.

Making sure that the dumbbells are as close together on your chest as possible, drag them back up by extending the arms at the elbows.

Focus on keeping the dumbbells in a straight line up and down throughout each rep.

Avoid bringing the dumbbells forward as you lower them as this will place the elbows behind the shoulders increasing risk of injury to the rotator cuff.

Avoid extending the dumbbells out to the side; keep the dumbbells directly above your chest at all times.

Biceps And Triceps (General Navigation)

Biceps And Triceps (Kettlebells)

Biceps And Triceps (Specialty Equipment)

Close Grip EZ Bar Skullcrusher

Start by lying on the bench with your feet planted on the floor.

Start with the barbell positioned with a full extension and the elbows directly above the chest, employing a close grip placement.

Break at the elbows.

Lowering the barbell down towards your forehead, focus on ensuring that the majority of the movement is coming from below the elbows and that the upper arm is remaining as static as possible.

Do not allow the elbows to flare out to the sides and do not allow the barbell to track back behind the head excessively.

Once the barbell makes brief contact with the back of the forehead, drive the barbell back up towards the ceiling until a full extension is once again reached in the arms.

Execute each repetition with a deliberate controlled pace while focusing on keeping the elbows pointing in a straight line in the direction of the lower body.

Maintain a tight grip on the barbell to ensure stability throughout the shoulder.

Forearm Roller

Start with your arms extended at shoulder height and the Rope of the roller fully unraveled.

Begin rotating the handle forward until the rope is fully wrapped around the handle.

As soon as you've reached this point begin unrolling by turning the roller back towards you.

Through the entire exercise simply aim to keep the weight plate elevated off of the floor.

Biceps And Triceps (Suspension Straps)

Chest (Bands)

Band Chest Press

Assume a staggered stance and position.

Your hands are at chest level ensuring that the knuckles of your fists start ever so slightly in front of the torso with low tension already present in the band.

From this position, press the band forward until your elbows are fully extended.

To prioritize the chest, consider the simple cue that you are attempting to pinch a pencil between your pecs.

When your arms are fully extended, control the band back to the starting position, being aware that working with band tension requires greater focus on quality repetitions as the tension varies dramatically throughout the full range of motion.

Chest (Barbells)

Landmine Chest Press

Once you have the bar safely at chest level, position your hands evenly with either overlapped hands or interlocked fingers.

Start with the sleeve of the barbell just slightly above chest level with a tight grip that should be maintained through each rep of the set to ensure greater stability through the shoulders.

Ensure that your feet are just outside shoulder-width apart with a very slight bend in the knees.

Press the bar all the way up until your arms are fully extended before lowering the load back down to chest level under control.

Focus on keeping the bar centered.

From start to finish of each repetition do not use your body weight for momentum by squatting the way through to a press and avoid bouncing the reps off of your chest.

Chest (Bodyweight)

Diamond Push Up

Start with your hands positioned directly under your chest with your thumbs and index fingers forming something of a diamond shape.

 Ensure that your feet are together on the balls of the toes with your knees fully extended, your glutes squeeze and your back straight so as to create a relatively straight line through from the back of your head to the heels of your feet.

From this position, focus on creating torque through the upper limbs by corkscrewing the palms of your hands outwards and down into the floor without changing the placement of your palms themselves. This will lead to your elbows angling to the wall behind you to a greater degree while increasing stability through the shoulders.

Break at the elbows, lowering your chest down towards the floor until your chest makes contact with the back of your hands. Depending on your individual mobility you may have to space out your palms though ever so slightly.

Once you reach the bottom end of the repetition, press through the palms of your hands driving your body back up to a full extension at the elbows ensuring that you maintain that straight line from the back of your head through to your heels through the entire rep and the entire set.

Dive Bomber Push Up

Start in a full plank position with your hands directly under your shoulders, legs fully extended on the balls of your toes with a neutral spine that allows her a straight line from the back of your head through to your heels.

From this starting position, push backwards through your palms and raise your bum straight up to the sky, ending in a position that looks similar to a triangle with your legs straight, back straight, and arms fully extended in line so much as to draw a straight line from your wrists through to your bottom.

From here, envision that there is a fence railing low to the floor that you're going to have to duck underneath and peak your head up on the other side.

To do this you're going to “dive” your head down towards the floor, figuratively duck under the rail bringing your chest in contact with the floor as you squeeze underneath.

As your chest comes into contact with the floor under this “fence”, your hips start to follow suit.

Bring your head up towards the sky on the opposite end of the “fence” and press your chest up as high as possible.

As you fully extend your arms in this end position, your hips should be close to the floor.

As you reverse the repetition, remember that you have to duck back under that fence rail so start by drawing your bum up towards the ceiling.

As you bring your abs and then your chest back across the floor, follow by your head finally pressing backwards and up to a full extension in your arms, ending in the triangle shape starting position that you initially dove under; the figurative fence from.

Modified Push Up

Start in a kneeling position with your hands positioned directly under your chest and shoulders.

Avoid sticking your bum up in the air or dropping your hips down to the floor during reps.

To achieve this neutral pelvis positioning, bring your hips forward toward the floor until you would be able to draw a straight line from the back of your head to the back of your knees.

Squeeze your glutes and maintain this contraction through all of the required repetitions to ensure your pelvis remains in position.

Make certain that your fingertips are pointing ahead of you and focus on generating torque by corkscrewing the palms of your hands into the ground.

When done properly, consider that your hands themselves will not change position but rather your elbows will point less to the side and more towards the wall behind you.

This will help create stability in the shoulder.

Finally, while focusing on maintaining both a neutral spine relative to your pelvis position and stability in the shoulders by generating outward torque in the palms, focus on lowering your chest down to the floor and then pressing your torso back up until the arms are again fully extended.

Push-Ups

Starting from the top, your hands should be positioned directly under the shoulders, glutes squeezed, elbows locked out, on the balls of your feet with your legs fully extended.

A neutral spine should be maintained throughout the repetition.

Corkscrew your hands down and into the floor without actually moving the hands at all.

Keeping the elbows tight to your torso, bend the arms, lowering your chest until contact is made.

Press back up to a full extension in the elbow.

Chest (Cables)

Chest (Dumbbells)

Alternating Dumbbell Chest Press

Once you are in position on a flat bench, ensure that the dumbbells are just below the armpits, in line with your chest and that your palms are facing towards your lower body.

Avoid flaring your elbows outwards as this applies unnecessary stress to the rotator cuff.

From the start, squeeze the dumbbell handles as tightly as possible to ensure stability through the shoulders while holding one dumbbell under tension at chest level.

Press the opposite dumbbell to a full extension in the arm above the chest.

Lower that same dumbbell back down under control coming to a full stop while remaining under tension at chest level.

Press the opposite dumbbell for one repetition.

Continue this process of executing one full range of motion per arm before initiating the press on the opposing arm for the duration of the entire set.

Alternating Incline Dumbbell Chest Press

Once you're in position on an incline bench, ensure that the dumbbells are positioned just below the armpits in line with your chest and that your palms are facing towards your lower body.

Avoid flaring the elbows outwards too excessively as this applies unnecessary stress to the rotator cuff.

From the start of the set, squeeze the handles of the dumbbells as tightly as possible as this will contribute to increased stability and support to the shoulders.

While holding one dumbbell under tension at chest level, press the opposite dumbbell through a full extension in the arm above the chest.

Lower that dumbbell back down under control, coming to a full stop at chest level while maintaining purposeful tension. Now, press the opposite dumbbell for one repetition. 

Continue the process of executing one full range of motion repetition per arm before initiating the next repetition on  the opposing arm for the entire duration of the working set.

Dumbbell Chest Fly 

Start on a flat bench with the dumbbells positioned directly above the chest with the elbows fully extended.

Bend the elbows ever so slightly.

Squeeze the dumbbells as tight as possible to ensure stability through the upper limbs that will translate to greater stability through the shoulders.

Under control, begin lowering the dumbbells down and out to the sides ensuring the movement is coming from the shoulders and that you're not bending at the elbows any further after the rep has been initiated.

As you lower the dumbbells down and out to the sides focus on keeping them in approximate alignment with your pecs.

Once the dumbbells are parallel with the floor you should feel a slight stretch through the pecs and shoulders at which point you should control the dumbbells back up to the starting position.

Dumbbell Chest Press

Make certain that the dumbbells are positioned just before the armpits and that your palms are facing towards your lower body.

Avoid flaring your elbows out as this puts unnecessary stress onto the rotator cuff.

From the bottom position squeeze the dumbbells as tight as possible and press the dumbbells up and together above the pecs to ensure that you are engaging the correct muscles.

An effective cue is to envision yourself squeezing a pencil together between your left and right PEC when you have pressed the weights to a full extension in the arms.

Dumbbell Chest Press On Ball

Once positioned with your upper back and the back of your head on the ball, focus on maintaining a braced core by keeping the hips parallel to the floor.

Squeeze your glutes and maintain a firm position where your feet are planted.

From this position, squeeze the handles of the dumbbells as tightly as possible to ensure stability through the shoulder.

Press the dumbbells up and together above the chest until the arms are fully extended.

Lower the dumbbells back down under control until the back of your arms touch the ball before your next repetition.

Keep your chin tucked to avoid undue stress.

Dumbbell Neutral Grip Chest Press

Make certain that the dumbbells are positioned just slightly before the armpits with your elbows tucked in tight to your sides.

This is often referred to as a hammer grip position as the dumbbells are held similar to that of a hammer curl.

From this position, squeezing the dumbbells as tight as you can press them up and together above the pecs.

To ensure that you are engaging the correct muscles an effective cue is to envision yourself squeezing a pencil together between your left and right pec.

Floor Spoon Press

The dumbbells will be positioned so that your palms are facing each other as well as so the dumbbells are physically touching one another.

Maintain a tight grip on the dumbbell handles throughout the entire set to ensure stability through the shoulders.

Focus on pressing the dumbbells above the chest until your arms are fully extended before controlling them back down until they make contact with the torso at chest level.

Ensure that the dumbbells maintain contact with each other throughout the entire set.

Incline Spoon Press

Start with both dumbbells positioned on the chest in a neutral or hammer grip position so that your palms are facing each other.

Ensure that the dumbbells are touching on both ends as they will remain in contact with each other throughout the duration of the set.

From this position, press the dumbbells up until the arms are fully extended over the chest while focusing on maintaining the dumbbells in contact with each other.

Every repetition should end with the elbows fully locked out to prioritize the triceps.

Chest (Kettlebells)

Chest (Suspension Straps)

Chest (Specialty Equipment)

Bodyweight Parallel Bar Dips 

Start the dip from the lockout with your elbows fully extended, your torso upright, and your back straight with your legs clear from the floor.

From this starting position, squeeze the handles as tight as you possibly can to ensure stability through the upper limb which will translate to greater stability through the shoulders.

With control, bend at the elbows and slowly begin to lower your torso downwards as you control yourself down.

Your chest should have a very slight forward lean but it should be minimal.

Make sure to keep your back as straight as possible throughout the full repetition.

Lower yourself down until your elbows are bent just past 90 degrees at which point press straight back up through to a full extension and the arms.

Always make sure to track your actual body weight because as your physical weight changes you want to be able to measure and manage your progressions and load and volume on this particular exercise.

Core (Bands)

Banded Pallof Press

Anchor a band on a squat rack or something similar.

Grasp the band with both hands. From this position, step out to the side until adequate band tension is developed with both feet pointing forward and your knees slightly bent.

Press the band straight out in front of you while maintaining a centered position relative to your own chest.

Make sure to avoid shifting your hips to one side to leverage the band.

Maintain a neutral head positioning looking straight out in front of you.

Focus on resisting that outward pull on the band tension and maintain the band in a straight line throughout the movement.

Resistance Tuck Jump

Simply anchor a rubber band with appropriate tension and place both feet through the loop.

Assume a push-up position and jump forward bringing your knees towards your chest.

As soon as you land jump back to a push-up position and repeat for the prescribed number of repetitions.

Core (Barbells)

Core (Bodyweight)

Bench Lateral Toe Tap

Start in a full plank position with your hands directly under your shoulders and the arms fully extended.

You should be on the balls of your feet elevated on the end of a bench with your glutes squeezed and a neutral spine.

Lift one foot clear of the bench by a couple of inches.

Move that leg out to the side minimally until it has a clear path of descent without hitting the bench on the way to the floor.

Lower the leg down to the floor until you can briefly tap the ground with the toes before raising the leg back up and tapping the bench.

Don’t drop at the hips and keep the spine straight.

Movements should be slow and deliberate.

Full Plank

Starting by lying face down on the ground.

Position your palms underneath your chest and shoulders in line with your armpits before pressing your entire body up so that your only points of contact with the ground are both hands and the balls of your feet with your hands directly under your chest and shoulders.

Your arms should be fully extended at the elbow to ensure a safe full plank execution.

Be aware of the following basics: tuck your chin and look down at the floor, avoid allowing your hips to rise too high towards the ceiling while also making certain that your pelvis doesn't dip downwards such that it results in undesirable stress being placed upon your lower back.

Once you've positioned yourself such that an approximately straight line could reach from the back of your head to the back of your heels, squeeze your glutes and maintain that contraction throughout the entire duration of the set.

It's also beneficial to be conscious of maintaining an effective brace through the core.

Be aware that if your hips start to sag or rise dramatically that it's best to stop the exercise.

Leg Raise

Start by lying flat on your back with your legs fully extended.

Position your hands out to the side, palms down, with your arms fully extended.

Whether you maintain your arms tied to your side on an approximate 45 degree angle relative to your torso or perpendicular to your torso is largely personal preference.

While keeping your feet together and your legs fully extended, raise both feet off the floor and lift your legs as high as you can while maintaining a full extension through the knees.

Although not every individual can raise their legs to the point where they are straight up and down, consider this to be the end range of motion.

For those who can reach this point, be aware that contact between the back of your head, upper back, glutes, and the floor should be maintained through the execution of the leg raise.

The heels can make contact with the floor between consecutive repetitions as long as they are not bouncing off the floor creating momentum.

Bodyweight I/Y/T Prone Trap Press

Start with your knees slightly bent, break at the hips and lower your chest down until it's almost parallel with the floor.

Raise your open hands up to shoulder level with your palms facing down towards the floor.

Reach straight out in front of you until your arms are fully extended to the shape of the letter “I”.

Draw your hands back to the shoulders, now reach out to an approximate 45-degree angle until your arms are fully extended to the shape of the letter Y.

Draw your hands back to the shoulders reach your hands straight out to the side until your arms are fully extended for the shape of the letter T.

Draw your hands back to the shoulders.

Those three positions of presses constitute one full repetition.

Repeat this rotation for the predetermined number of repetitions required to complete the entire set.

Leg Tucks 

Place your hands on the floor behind your bum with your elbows slightly bent while leaning your torso back to an approximate 45-degree angle.

To execute a complete repetition, lift your heels off the floor, tuck your legs in towards the body while focusing on bringing your knees towards your chest.

Extend your legs all the way back in front of you while keeping your heels as close as you possibly can to the floor without making contact.

Leg Tucks No Hands

Fold your arms across your chest while leaning your torso back to an approximately 45 degree angle.

To execute a complete repetition, lift your heels off the floor, tuck your legs in towards the body while focusing on bringing your knees towards your chest.

Extend your legs all the way back out in front of you while keeping your heels as close as you possibly can to the floor without making contact.

Avoid rounding your back or touching your feet to the ground throughout all of the required repetitions.

Plank Jacks

Start in a full plank position with your arms full extended.

While maintaining a neutral spine and bracing the core by drawing the bellybutton in towards the spine, jump your legs out to the side and then back together.

Plank To Pillar Press

Starting in a traditional plank position you are going to place your right hand directly underneath your right shoulder.

Press your right arm through to a full extension in the elbow while simultaneously following suit with your left arm, consequently ending in a full plank position with both arms fully extended and your hands directly under the shoulders.

This exercise is considered four equal repetitions per side meaning when initiating reps with the right arm most of the stress will be felt in the right shoulder and triceps.

After you've completed the predetermined number of 10 reps then you must match that by leading the initiation of ten reps with the left arm.

Make certain to prioritize a deliberate lifting of the lead arm on each repetition and avoid trying to roll up from your elbow to your palm as this is both poor form and can place too much stress on your shoulders and elbows as a result.

Be aware that proper form does require a strong plank position to be maintained this means a straight back with no dramatic sagging or raising of the hips throughout the entire set.

Plank With Knee Tap

From a full plank position or push-up position bring your right knee forward and tap that knee with your left hand.

Your hand and knee should make contact at your approximate midline.

Alternate between the left and right sides for the prescribed number of repetitions.

Focus on maintaining a neutral spine throughout the movement by looking down at the floor directly below you.

Avoid allowing your hips to rise up or drop too low.

Sit Ups

Start by laying on your back with your feet positioned far enough away from your bum that your knees are consequently bent a slightly greater than an approximate 90 degree angle.

From this position you are going to curl your torso up towards your thighs until your entire body from the waist up is no longer in contact with the floor.

Think about the cue “touch your shoulders to the ceiling” so as to help maintain an upright posture during each rep.

During the sit-up you have a few options with regards to hand and our placement.

Consider placing your arms bent crossed over the chest or even reaching out in front of you but avoid grabbing your ears or the back of your head as this will put unnecessary stress on your neck.

Avoid reaching the arms overhead on a per rep basis as this is often a movement that inevitably contributes to momentum.

Raising the toes off the ground and driving your heels into the floor tends to help with the execution of the sit-up but make sure to avoid anchoring your feet to achieve higher reps.

Spiderman Push-Up

Start in a full push-up position on the balls of the feet with your legs fully extended, your back straight, and your hands placed directly below your chest and shoulders.

From this starting position, ensure that you're generating a torque by corkscrewing your palms downwards and outwards simultaneously without changing the physical position of your palm itself.

Next, break at the elbows and begin lowering your chest down towards the floor.

As you lower your chest down focus on maintaining that torque initiating from the palms.

As you lower your chest deliberately and with control, bring one leg up and out to the side tapping the thigh of that leg off of the elbow of the same side or as close as your individual mobility allows for.

As you press back up to a full extension in the arms, simultaneously return that same leg back to its original starting position.

Alternate legs on a per rep basis.

Wide Stance Mountain Climber 

Start in push-up position with your arms fully extended.

from this position place your right foot as close as possible to just outside of your right hand.

Jump and switch your stance. This requires your right leg back behind you while bringing your left foot to just outside of your left hand in one fluid motion.

Weighted Boat 

Start in a seated position with your torso on an approximate 45-degree angle and your legs bent as if you were preparing to execute a sit-up.

Hold your weight at chest level but do not allow it to rest on or make contact with your torso in any way throughout the set.

From this position, lift your heels off of the floor focus on keeping your chest upright, your back straight, your core braced, and your heels elevated throughout the entire duration of the predetermined set time.

Core (Cables)

Core (Dumbbells)

Dumbbell Side Bend

Grasp a dumbbell in one hand and hold it with a neutral grip so that the dumbbell is positioned against the side of your thigh.

Position your feet so that they are approximately shoulder-width apart or slightly narrower and maintain a fully upright standing position.

Push your hips out to the side in the opposite direction to the side you're holding the dumbbell on.

As you push your hips out laterally, lower the dumbbell under control until you are just above the knee.

With control, bring your hips back towards their starting position while simultaneously lifting the dumbbell back up towards the hip.

Pull through just past the original starting position and drive the hips out to the same side of the dumbbell to allow for the dumbbell to come right up to the top of the hip.

The elbow of the arm holding the dumbbell should remain fully extended throughout each repetition.

The dumbbell should not go past the knee nor past the hip.

Full Plank Dumbbell Reach Through

Start in a full plank position with a dumbbell just to the outside of your body on whichever side you plan to start with.

Your hands should be positioned directly below your shoulders, your feet on the balls of the toes, knees fully extended, glutes squeezed and a neutral spine position that allows for a straight line through from the back of your head to your heels.

If the dumbbell is to your left side, lift your right hand off of the ground reach through to the left side grab the dumbbell lift it and bring it across the body placing it down on the right side in a position that mirrors where started on the left.

Return your right hand back to its starting position.

Repeat this process on the left side alternating back and forth for the predetermined number of repetitions per side.

Each repetition should be executed deliberately and with maximal control avoid allowing your body to deviate from the original full plank.

Seated Neutral Grip Dumbbell Press

Start in a seated position with your feet planted firmly on the floor, an upright torso, and the dumbbells wrapped at shoulder level with a neutral grip placement.

Your grip placement should result in your palms facing in towards each other.

Keeping your elbows tight to your sides and the tight grip on the dumbbell handles, press the dumbbells up through to a full extension in the arms.

As you press the dumbbells, focus on keeping the rear end of the dumbbell approximately aligned with the ears.

A full range of motion calls for the knuckles to come down below the ears except for in situations where the end of the dumbbell is so large that it makes contact with the top of the shoulders before this range of motion can be reached.

Core (General Navigation)

Core (Kettlebells)

Core (Specialty Equipment )

Ab Wheel Roll Out

Starting on your knees with the roller under your chest, take a big breath into your belly with the intent to maintain that brace for the entire repetition.

Squeeze your glutes hard and then roll out until your arms are fully extended.

Do not drop your hips to the floor at the expense of your lower back.

It's a very common habit for people to bounce their hips or stomach off of the ground for momentum but this hyperextension of the lower back over time can allow injuries to fester.

When you've reached full extension in the arms, pull the wheel back in and underneath your chest in one fluid motion.

Your lats and hips will most certainly assist with movement but as much as consciously possible aim to utilize your core.

Exercise Ball Body Saw

Assume a plank position on the ball while making certain that your chest is completely above your forearms.

From this position you are going to roll the ball out approximately six to eight inches and then pull the ball back underneath your chest and shoulders.

Throughout the movement, focus on maintaining a braced core by pulling the belly button in towards the spine and squeezing the glutes together.

If you're finding the balance is proving to be the biggest issue, widen your stance accordingly.

Core (Suspension Straps)

Legs (Bands)

Banded Bridge

Position yourself with your upper back on a bench, the hip circle just above the knees and the band tension across your hip crease.

Your feet should be placed about shoulder-width apart and the focus should be on driving your knees outward against the tension of the hip circle to further engage the glutes.

Drop the hips down and then thrust upwards to parallel with the floor making certain to squeeze your glutes for at least half a second at the top of the movement.

Banded Hamstring Curls

Simply anchor a rubber band of appropriate tension around the base of something sturdy.

I prefer to anchor bands off the squat rack uprights as they are least likely to slip off of those.

Position your bench far enough away that there's adequate tension when you draw your heels in towards your bum; this might take some experimentation relative to height and band tension.

Once you're set up, place both feet in the band, lean back ever so slightly and draw your heels towards your bum as aggressively as possible.

Envision touching your heels to the bottom of the bench.

Throughout the entire set do not allow your feet to touch the floor.

X Band Walk

Take a light resistance band and place it under both your feet.

Twist the band at your midline making an ”x” at your waist and extend your arms overhead and outwards.

From this position, maintain the band fully extended overhead with your shoulder blades pulled back and together.

Step out to your side with a lead leg and follow immediately with the other foot.

Legs (Barbells)

Barbell Squat

Your feet should be positioned with your heels about shoulder width and your toes should be pointed out at about a 30 degree angle.

The bar should be positioned in the dense muscle under the bony protrusion on the top of the shoulder blades.

Your thumbs can be either around or on top of the bar but your wrists should remain straight and your elbows slightly elevated.

From this position you should be able to hug the bar tight into your upper back.

Squeeze the glutes and the drag the knees out and the hips back, keeping the knees in line with the toes throughout the entire rep.

Focus on driving the hips up as you ascend from the squat.

Focus on maintaining a neutral spine position by looking down at the floor in front of you.

Barbell Squat To 12 Inch Box

Your feet should be positioned with your heels about shoulder width and your toes should be pointed out at about a 30 degree angle.

The bar should be positioned in the dense muscle under the bony protrusion on the top of the shoulder blades.

Your thumbs can be either around or on top of the bar but your wrists should remain straight and your elbows slightly elevated.

From this position you should be able to hug the bar tight into your upper back.

Squeeze the glutes and the drag the knees out and the hips back, keeping the knees in line with the toes throughout the entire rep.

Tap your butt on the 12 inch box and be sure not to rest completely as if you are sitting down.

Focus on driving the hips up as you ascend from the squat.

Focus on maintaining a neutral spine position by looking down at the floor in front of you.

High Bar Squat

Make sure that the bar is placed on the meaty part of your upper back; do not place it on the top part of your spine as resting a heavy barbell on vertebrae will prove quite uncomfortable.

Although there are many cues to be aware of during the squat of which there can be further variances relative to individual differences.

The main aim should be actively pull the barbell tightly into the upper back by squeezing the barbell and pulling the elbows down and in.

Take a huge breath into the belly with the intent of maintaining that brace through one full repetition.

Do not reset your breath until you completed the full rep.

As you initiate the squat, drive your hips back to properly engage the hamstrings and glutes and to mitigate risk of injury to the knees.

As you stand back up, focus on shoving your knees outwards.

Sumo Deadlift

Step up to the bar with a wide stance like a sumo wrestler and your feet open at about a 45 degree angle.

The width of your stance will be determined primarily by your height.

As a general rule your stance should be wide enough that you can reach down and grab the bar in between your legs.

Make certain that the bar is as close to your shins as possible.

Set your starting position by pushing your hips back and down while reaching right down the middle grabbing the bar with your hands approximately shoulder width apart.

From this position make certain that your back is neutral that your chin is tucked.

Set your brace and then focus on driving the knees out as you stand up with the weight.

Legs (Bodyweight)

Bodyweight Alternating Reverse Lunge

Throughout the set you can maintain your hands at chest level, place them on your hips or move them in a way that feels comfortable to you.

Start standing fully upright with your feet positioned side by side regardless of which leg you're starting with.

Step back and plant the ball of your rear foot on the ground behind you.

Bend at the knee of your lead leg while simultaneously lowering your back knee down towards the floor.

Your feet should be positioned so much so that there's an approximate 90 degree angle in the bend of both knees.

Touch the knee of the rear leg to the ground for measurability.

Once your rear knee makes contact with the floor, focus on driving through the foot of your lead leg until a full extension is reached and you're able to return to an upright standing position with both feet once again side by side.

Alternate back and forth between your right and left leg until all repetitions are successfully completed.

Bodyweight Leg Extension 

Start in a kneeling position with the top of your feet in contact with the floor; kneeling tall with your torso fully upright and your hips extended.

Keep your arms at chest level throughout the duration of each repetition while pressing the shins into the ground.

Drive the upper body back until your glutes make contact with your calves or heels.

Your torso is the resistance in this body weight variation, understanding this it's crucial that you focus on keeping your torso as straight as possible throughout the entire repetition and all of the repetitions of the entire set.

The more you lean forward the easier the exercise becomes.

Bodyweight Squat

Be aware that our feet are straight or angled out minimally.

Focus on gripping the floor with your heel, outer foot, and big toe throughout each rep.

Initiate the squat by driving your hips backwards and focus on driving your knees outwards.

Be aware that a slight forward lean relative to the angle of your torso is normal.

Body Weight Squat to 18 Inch Box

Start with your feet position so that your heels are approximately shoulder width apart and your toes are angled out on an approximate thirty degree angle.

It's important to ensure that your knees remain aligned with your toes throw the entire repetition as well as throughout the full set.

Focus on initiating the squat by driving your hips and bum back before bending the knees as this will ensure the greatest stress is placed on the large powerful muscles of your posterior chain and not directly under your knees.

Avoid plopping on to the bench.

When contact is made with the bench you should still maintain tension through the legs and as a by-product be able to stand up without much more than a brief point of contact which is meant to serve primarily as a physical cue.

Body-weight Step Up

Utilize a box with which your knee is slightly below the hips to avoid putting too much strain on the knees during the movement.

Before you step out, make certain that your bum is pushed back ever so slightly to allow for prioritization of the glutes and hamstrings.

Plant one foot on top of the box and drive upwards through the box prioritizing the movement with the lead leg.

Avoid pushing off the ground with your back leg as this does not lead to proper execution of the lift.

Bodyweight Step Up To 18 Inch box

Place the foot of the leg you're starting with on top of the box itself, throughout the set you'll keep this foot planted on top of the box without moving it.

Keep the arms at about chest level.

Step up onto the top of the box by pushing through the heel of the foot that is already positioned on top.

It's acceptable to lean forward slightly at the hips as you step up but ensure that you're keeping a generally upright torso and a neutral spine through each repetition.

Ensure a full extension is achieved in the lead leg.

Place the opposite foot on top of the box to complete one full rep before returning back down to the floor under control.

Remember to keep your lead foot on top of the box throughout the duration of the predetermined number of repetitions for the entire set.

Bodyweight Lunges

As you step forward, bend your front knee and aim to touch your back knee to the floor.

Be aware that your knee does not track too far forward, it should be above your foot.

If your knee is not able to touch the floor, the solution could simply be to shorten your stride to allow for an improved range of motion.

Do not bounce off the floor with your back leg.

Focus on keeping your chest up and your shoulder blades back.

Feet Elevated Body-weight Bridge

Place your heels on a surface that is approximately 16 to 18 inches high.

Position your torso and heels so that your knees bend at an approximate 90 degree angle.

From this position, place your hands by your sides drive your heels into the bench and lift your hips up off the ground.

Aim to lift them high enough to create a somewhat straight line along your torso and upper legs from your knees through to your chin.

At the top end of the rep, squeeze your glutes together ensuring a greater emphasis is placed on the glutes.

As you lower the hips back down, make certain that your lower back and bum remain off the floor to allow for maximal tension to remain on your glutes hamstrings and lower back throughout the entire set.

Execute these with a controlled deliberate pace.

Goblet Loaded Walking Lunge

Standing, hold the weight in a goblet position.

As you step forward, bend your lead knee and aim to touch your back knee to the floor.

Focus on keeping the lead knee above the lead foot.

On each rep, focus on applying most of your downward force through the lead leg.

Be aware that you might have to adjust your stride length slightly if you're struggling to execute each rep with a full range of motion.

Avoid bouncing your back knee off the ground as it takes away from the benefits of the exercise and can lead to discomfort from hitting the floor over time.

Hamstring Walkouts

Start laying flat on your back with your arms by your sides.

Raise your hips up as you would for a traditional bodyweight glute bridge.

Make sure your toes are raised and slowly but deliberately you're going to take the smallest steps possible on your heels until you reach a full extension in your legs or as far as your hamstring strength allows you to reach.

When you reach a full extension in the legs, ensure that your glutes and lower back are still clear from the floor to allow for maximal tension to remain on your hamstrings.

From this position, slowly but deliberately walk your feet back as close to your bum as possible while remaining on your heels repeat this for the entire suggested duration of the set.

Single Leg Bodyweight Bridge 

Assume the same starting position as you would for a traditional bridge by lying flat on your back with your knees bent to slightly less than a 90 degree angle.

To allow for adequate distance between your bum and your heels, your feet should be approximately shoulder-width apart and the heels of your feet should be in contact with the floor.

Drive through the foot that is planted on the floor, lifting your bum off of the ground and raising your pelvis up towards the ceiling until a full extension is reached in the hips.

Once your hips are fully extended, squeeze the glutes to ensure full contraction of the contributing musculature before lowering your bum back down to the floor with control.

Execute all of the required repetitions on one side before switching foot placement.

Wall Sit 

Start by pushing your hips back and shoulders into the wall.

Simultaneously lower yourself down so that your upper legs are parallel with the floor.

Ideally your feet should be positioned so as to create a 90 degree angle at the knee joint.

You do not want your feet positioned too far in front of your knees nor do you want them too close to the wall. This might require you to adjust their position ever so slightly.

Once you've lowered yourself down to the proper height, keep your hands either out in front of you on your hips or behind your head depending on what your individual preference may be.

Focus on applying pressure through your heels and driving your hips back and shoulders into the wall throughout the entire duration of the set.

Wall Squat (6 Inches From Wall)

Ensure that your heels are approximately shoulder-width apart, that your toes are positioned outwards on an approximate 30-degree angle and that your knees remain aligned with your toes on each repetition.

By positioning yourself exactly six inches from the wall a physical cue now exists which forces you to drive your hips back as you squat down in order to avoid hitting your face off of the wall in front of you.

Do not lean to one side to avoid hitting your face off of the wall because this defeats the entire purpose of the physical cue.

Wall Squat (12 Inches From Wall)

By positioning yourself exactly 12 inches from the wall a physical cue now exists which forces you to drive your hips back as you squat down.

In order to avoid hitting your face off of the wall in front of you, always prioritize a full range of motion squat.

Be aware to avoid leaning to one side to cheat yourself from hitting your face.

Wall Squat To 12 Inch Box (6 Inches From Wall)

Ensure that your heels are approximately shoulder-width apart but your toes are positioned outwards on an approximate 30-degree angle and that your knees remain aligned with your toes on each repetition by positioning yourself exactly 6 inches from the wall.

A physical cue now exists which forces you to drive your hips back as you squat down in order to avoid hitting your face off of the wall in front of you.

The 12 inch box also provides a physical cue to ensure that you are consistently achieving a measurable full range of motion squat.

Focus on controlling your body down to the box as slowly as possible.

Do not lean to one side to avoid hitting your face off of the wall because this defeats the entire purpose of the physical cue.

Wall Squat To 12 Inch Box (12 Inches From Wall)

Ensure that your heels are approximately shoulder-width apart but your toes are positioned outwards on an approximate 30-degree angle and that your knees remain aligned with your toes on each repetition by positioning yourself exactly 12 inches from the wall.

A physical cue now exists which forces you to drive your hips back as you squat down in order to avoid hitting your face off of the wall in front of you.

The 12 inch box also provides a physical cue to ensure that you are consistently achieving a measurable full range of motion squat.

Focus on controlling your body down to the box as slowly as possible.

Do not lean to one side to avoid hitting your face off of the wall because this defeats the entire purpose of the physical cue.

Legs (Cables)

Legs (Dumbbells)

Dumbbell Single Leg Bridge 

Your upper back should be positioned on top of the bench so that your shoulder blades are above the edge of the pad.

Position the dumbbell so that it is comfortably placed on the hips.

Lift your bum up off the ground so that your three points of contact are each individual foot with the ground, with the heels underneath your hamstrings, as well as your upper back in contact with the bench.

Raise one leg off of the floor and fully extend it so that it remains clear on the ground throughout the entire set.

While holding the dumbbell centered on the hips, drive through the foot that remains in contact with the ground and thrust your hips up towards the ceiling.

The end position should be such that your hips are fully extended, your glutes are squeezed and there is a relatively straight line through from the back of your head to the back of your knee.

Dumbbell Step Up

Utilize a box with which your knee is slightly below the hips to avoid putting too much strain on the knees during the movement.

Before you step out, make certain that your bum is pushed back ever so slightly to allow for prioritization of the glutes and hamstrings.

Plant one foot on top of the box and drive upwards through the box prioritizing the movement with the lead leg.

Avoid pushing off the ground with your back leg as this does not lead to proper execution of the lift.

Dumbbell Sumo Squat

Assume a stance that employs a foot positioning slightly wider than your usual squat setup.

This will likely require you to place your heels just outside of shoulder width apart.

Turn your toes outward slightly so that they're on an approximately 30 degree angle.

The dumbbell should be in line with the center of your feet.

Drive your hips back as you squat down with your arms tight to your torso and fully extended at the elbow.

Grab the top of the dumbbell.

As per each repetition, stand up fully until both your knees and hips are fully extended.

Ensure that your arms remain extended as well and at no point during this exercise when you lift the weight by bending at your elbows.

To ensure proper form on each repetition, focus on maintaining the knees in line with the angle of your toes by actively driving your knees out throughout the entire set.

A full range of motion repetition requires you to make physical contact between the dumbbell and the floor briefly followed by returning to a full standing position.

Dumbbell Front Rack Squat

Proper starting position is standing with full extension through the knees and hips with the dumbbells racked on the shoulders in a hammer grip position.

Your feet should be positioned with the heels approximately shoulder width apart and the knees turned out on a thirty degree angle.

Squeeze the glutes, then initiate the rep by simultaneously driving your hips back while bending your knees.

As you lower your bum down towards the floor, ensure the knees remain aligned with your toes for the entire repetition by driving them outwards.

Make certain to squat through a full range of motion relative to your individual mobility and don't stop at a certain height for no reason.

Maintain an upright torso through each full repetition and execute each rep with control so that you're never descending faster than you ascend.

Dumbbell Jefferson Squats

Starting position will require you to stand on about a 45 degree angle with your feet slightly outside of shoulder width and positioned so that your heels are perpendicular to each other.

One dumbbell should be positioned on either side of your body with your hands in an alternate grip placement.

To initiate the rep, drag the hips back and squat down while maintaining the knees in alignment over the toes.

Move slowly and deliberately, squatting as low as you can while maintaining control and respecting your individual range of motion.

Return to a full standing position with a full extension through the hips and knees.

Ensure that throughout each repetition you focus on maintaining a neutral spine and upright torso.

Goblet Loaded Alternating Reverse Lunge

The dumbbell kettlebell or comparable load should be held at chest level.

Start with your feet side by side regardless of which leg you start with.

Step back and plant the ball of your rear foot on the ground.

Bend at the knee of your lead leg while simultaneously lowering your back knee down towards the floor.

A full range of motion requires you to make solid contact with the floor with the knee of your rear leg on each repetition.

Once your knee makes contact with the floor, focus on driving through the foot of your lead leg.

As you return to a full standing position with both feet side by side, alternate back and forth between your right and left leg until all repetitions are successfully completed.

Goblet Loaded Bulgarian Split Squat

Optimal height for the rear foot is generally such that if you were to lower yourself down through a full range of motion you would not feel a crazy stretch through the front of your rear leg and further so that you would be able to wiggle the foot of your rear leg.

If you feel an extreme stretch through the front of the back leg or you cannot wiggle the foot of the rear leg, find a lower height.

To elevate that leg, your lead foot should be positioned so that once the bottom range of motion is reached and your upper leg is approximately parallel with the floor there is a slight forward shin angle that is matched by the angle of your torso.

The lead foot for most individuals should be in alignment with their shoulders not out too wide and not too close to the midline of the body.

You may want to landmark where the optimal position for your lead foot is for you.

Holding the weight at chest level, place your front foot on the landmark and elevate your rear foot.

Ensure you have control over your balance before initiating the first repetition.

Once you reach the bottom end range of motion drive through the lead leg and return to the starting position.

Avoid excessive forward leaning of the torso throughout each rep.

Goblet Loaded Slider Reverse Lunge

The dumbbell, kettlebell, or comparable load should be held at chest level.

Start with your feet side by side with one foot planted on the ground and the other foot positioned on the ball in the middle of the slider.

Whichever side the slider starts on will be the leg that reaches back and down into the lunge position.

To initiate the repetition, bend at the knee of your lead leg while simultaneously lowering your back knee down towards the floor while pushing the slider back with the ball of the foot.

A full range of motion requires you to make solid contact with the floor with the knee of your rear leg on each repetition.

Once the knee of the rear leg makes contact with the floor focus on driving through the foot of the lead leg.

Return to a fully upright standing position bringing the slider back beside the lead foot.

Complete all required repetitions on the same side before switching the slider over to the opposite foot do not alternate back and forth.

Goblet Loaded Squat To 12 Inch Box

Your feet should be positioned with your heels approximately shoulder width apart and your toes pointed out at an approximate 30-degree angle.

Start each rep from a full standing position.

Hold the dumbbell at chest level through the entire set.

To start each rep, squeeze your glutes and then drive the hips back and the knees out simultaneously as you execute a full range of motion squat keeping your knees in line with your toes.

Throughout each repetition and all consequent repetitions your bum should make contact with the box on each rep as a physical cue.

At no point should you allow yourself to sit back into a fully relaxed position.

Goblet Loaded Step Up to 12 Inch Box

Hold your weight close to the torso at approximately chest level.

Place the foot of the leg you're starting with on top of the box itself, throughout the set you'll keep this foot planted on top of the box without moving it.

Step up onto the top of the box by pushing through the heel of the foot that is already positioned on top.

This will ensure that the muscles of the elevated leg which is your lead leg are doing the majority of the work throughout the entire repetition.

It's acceptable to lean forward slightly at the hips as you step up but ensure that you're keeping and generally upright torso and a neutral spine through each repetition.

Ensure a full extension is achieved in the lead leg.

Place the opposite foot on top of the box to complete one full rep before returning back down to the floor under control.

Keep your lead foot on top of the box throughout the duration of the predetermined number of repetitions for the entire set.

Goblet Loaded Step up to 18 Inch Box

Hold your weight close to the torso at approximately chest level.

Place the foot of the leg you're starting with on top of the box itself, throughout the set you'll keep this foot planted on top of the box without moving it.

Step up onto the top of the box by pushing through the heel of the foot that is already positioned on top.

This will ensure that the muscles of the elevated leg which is your lead leg are doing the majority of the work throughout the entire repetition.

It's acceptable to lean forward slightly at the hips as you step up but ensure that you're keeping a generally upright torso and a neutral spine through each repetition.

Ensure a full extension is achieved in the lead leg.

Place the opposite foot on top of the box to complete one full rep before returning back down to the floor under control.

Remember to keep your lead foot on top of the box throughout the duration of the predetermined number of repetitions for the entire set.

Weighted Lunges

As you step forward, bend your front knee and aim to touch your back knee to the floor.

Be aware that your knee does not track too far forward as it should be directly above your foot.

If you are struggling to tap your knee off of the floor be aware that it could be as simple as shortening your stride.

To allow for an improved range of motion and execution of the exercise do not bounce off of the floor with your back leg as not only does this take away from the strengthening of your legs but it could lead to injury.

Focus on keeping your chest up and your shoulder blades back throughout the entire movement.

Wide Stance Goblet Squat 

Hold the weight at chest level close to the torso.

Position your feet so that the heels are slightly wider than shoulder-width with your toes pointing outwards on an approximately 30 degree angle.

While maintaining an upright torso and a neutral spine, simultaneously push your hips back while bending at the knees.

While lowering down through the full range of motion, ensure that your knees remain in alignment with your toes by actively driving them outwards.

Once you've reached the bottom range of motion, drive through the feet.

As you return to a standing position, focus on keeping the knees aligned over the toes until you reach a full extension in the legs and hips.

End by squeezing the glutes at the top of the repetition.

Legs (General Navigation)

Legs (Kettlebells)

Cossack Squat

Start with a wide stance that is generally well outside shoulder-width comparable to a sumo stance with your toes pointing slightly outwards generally finding the proper stance for you to achieve a full range of motion.

Efficiently return to a full standing position before transitioning to a repetition on the opposite side.

From a full standing position, simultaneously shift your body weight to one side while driving your hips back and essentially executing an off centered squat with which the leg opposite of the one bending ends in a fully extended position.

Make sure that the toes of your straight leg turn up towards the ceiling while the knee of the bent leg remains aligned with a slightly outward position of the toes.

Focus on keeping an upright torso and a neutral spine throughout the entire range of motion. As you stand back up, focus on initially driving through the foot of the bent leg and stopping briefly in the center before executing a repetition on the opposite side.

Legs (Suspension Straps)

Legs (Specialty Equipment)

Air Bike

Make certain to keep your hands on the arms and aim to drive power with your upper and lower body simultaneously.

Exercise Ball Hamstring Curls

Start by lying flat on your back with your heels elevated on the approximate center of the exercise ball.

With your legs fully extended from this position place your arms out to the sides for balance, how wide you position your arms will come down to individual preference.

Lift your bum off of the floor slightly .

Drive your heels down into the exercise ball and simultaneously bend your knees while drawing your heels and the exercise ball towards your glutes.

Once you've pulled the ball as close as possible to your glutes control the ball back out to a full extension in the legs.

Ensure that your bum is slightly elevated throughout the duration of the set and focus on maintaining as straight up path as possible with the exercise ball while maintaining balance throughout the set.

Glute Band Clams

Starting position should be such that you are lying on your side with your knees bent at an approximate 90 degree angle.

The hip circle should be positioned just above your knees.

From this starting position, simply raise the knee of the top leg while pivoting the heel of the foot of that same leg on the opposite heel.

They should remain in contact with each other throughout the set.

Continue to drive the top knee up and out until the top leg is perpendicular to the bottom leg.

Lower the knee back down under control just before tension is about to leave the glute band before initiating the next repetition.

Each rep should be executed slowly and deliberately.

Lateral Hip Circle Walk Above Knees

Position the band just above your knees.

With only a slight bend in the knees, step to one side repeatedly for a predetermined time or distance before targeting the opposite side of the lower body by stepping with your other leg as lead.

Be aware that your toes remain pointing forward and that they do not flare out to the side.

Maintain tension on the band by taking slow and deliberate steps that do not result in your feet coming too close together.

Lateral Hip Circle Walk Ankles

Position the band around the ankles with only a slight bend in the knees.

Step to one side repeatedly for a predetermined time or distance before targeting the opposite side of the lower body by stepping with your other leg as lead.

Be aware that your toes remain pointing forward and that they do not flare out to the side.

Maintain tension on the band by taking slow and deliberate steps that do not result in your feet coming too close together.

Lateral Hip Circle Walk Below Knees

Position the band just below your knees with only a slight bend in the knees.

Step to one side repeatedly for a predetermined time or distance before targeting the opposite side of the lower body by stepping with your other leg as lead.

Be aware that your toes remain pointing forward and that they do not flare out to the side.

Maintain tension on the band by taking slow and deliberate steps that do not result in your feet coming too close together.

Razor Curl

Start with your knees placed safely and comfortably on the edge of the GHR pads with your knees bent at approximately 90 degrees and your hips also at approximately 90 degrees leaving your chest parallel with the floor.

Extend the legs until your body is straight across leaving you fully extended with your torso in front of the GHR parallel to the floor.

While extended, brace the core to avoid overextending the lower back and simultaneously squeeze the glutes.

To return to the start position pull straight back with the hamstrings bending at the knees.

Think of the cue pull your bum to your heels.

While executing this part of the exercise aim to maintain a constant position with your torso.

Do not move excessively from the upper body.

Reverse Slider Lunge

Start with your feet side by side with one foot planted on the ground and the other foot positioned on the ball in the middle of the slider.

Whichever side the slider starts on will be the leg that reaches back and down into the lunge position.

To initiate the repetition, bend at the knee of your lead leg while simultaneously lowering your back knee down towards the floor while pushing the slider back with the ball of the foot.

A full range of motion requires you to make solid contact with the floor with the knee of your rear leg on each repetition.

Once the knee of the rear leg makes contact with the floor, focus on driving through the foot of the lead leg.

Return to a fully upright standing position bringing the slider back beside the lead foot.

Complete all required repetitions on the same side before switching the slider over to the opposite foot.

Do not alternate back and forth.

Single Leg Slider Tucks

Position yourself with your hands directly under your shoulders and arms fully extended at the elbows.

Your legs should be fully extended with your feet side by side.

One foot should be firmly planted on the floor while the other foot should be positioned on the ball in the center of the slider.

Employ a slow controlled pace drawing the knee of the leg on the slider towards the chest.

Bring the knee as far forward in a straight line as possible without raising your hips.

Now return the slider foot to the starting position with the leg fully extended.

Moving with control, focus on maintaining a straight line relative to body position from your heel through to the back of your head.

This exercise is not meant to be done at a rapid pace.

Sled Drag and Push

Grab the pull straps with a tight grip on the handles and walk back until you've pulled the slack out of the straps.

While maintaining an upright torso, lean back on a slight angle and drag the sled backwards while focusing on alternating through a full extension toe to heel stride.

A moderate walking pace is optimal for the dragging portion of the variation.

When switching to the pushing portion of the execution, place the straps where they are out of the way of your stride so as not to trip, usually hanging the handles off of your wrist is ideal.

Assume a grip placement on the upright post that allows you to assume a forward leaning position with which you can maintain a neutral spine and your chest just slightly above parallel with the floor.

As you push the sled forward you can employ either a heel-to-toe walking pace or you can remain on the balls of your feet if your aim is to maintain an explosive stride.

As you drag the sled always be aware of your surroundings as you are unable to see behind you.

As you push the sled maintain a full extension in the arms the entire time.

Sled Sprint 

With your arms fully extended in front of you and gripping the sled uprights, drive through the upper part of the foot and explode as rapidly as possible pushing the sled for the predetermined distance.

SSB Squat

To begin your squat, take a big breath and embrace your core as if you're about to receive a gut punch from a pro fighter.

Once you've braced, make certain to initiate the squat by driving the hips back to properly engage the hamstrings and glutes and to mitigate risk of injury to the knees.

As you stand back up out of the bottom of the hole, focus on driving the knees outwards to maintain strong activation of the posterior chain.

The safety squat bar will require you to maintain a proud chest thus further enforcing strong core musculature.

Lower Back (Bands)

Banded Good Morning

Position a moderate tension band across your upper back and back of shoulders and then step onto the band so that it is almost directly under the mid arch of your foot.

Your feet should be approximately shoulder-width apart.

Bend your knees slightly.

To execute each rep properly be aware that all movement now comes primarily from the hips.

The knees should remain slightly bent but you should not be bending them further.

Focus on simultaneously driving your hips back to the wall behind you while lowering your chest down towards the floor.

Once your chest is almost parallel with the floor, return under control to a full standing position.

Hold the band to ensure it does not slip out of position and err on the side of caution by starting with a lighter tension band.

Be aware that the band does not lose tension at the bottom of each rep.

Band Pull Through

Anchor a band to a sturdy site low to the ground at about ankle height.

Face away from the band.

Grasp the band between your legs and position yourself with a significant band tension that allows you to lean slightly forward against the band.

With a slight bend in the knees hinge at the hips extending your bum back to the wall behind you and lowering your chest while maintaining a neutral spine.

Once your chest is parallel to the floor, contract the glutes and explode upwards.

In a sense, this movement should feel similar to a stiff leg deadlift relative to execution.

Lower Back (Barbells)

Halting Deadlift

Utilizing the same starting position as a barbell deadlift; feet approximately shoulder width apart, hands gripping the bar just outside of the legs and maintaining a neutral spine.

Lift the bar approximately one to two inches above the knees and then return the bar back to the starting position on the floor.

Make certain to brace properly for each individual repetition before moving the weight off the floor this will ensure stability through the lower back.

Lower Back (Bodyweight)

Lower Back (Cables)

Lower Back (Dumbbells)

Dumbbell Death March

Start with a dumbbell in each hand held to the side of the hips standing fully upright with your feet positioned side by side.

For the first repetition, step so that the heel of your lead foot is no more than a couple of inches in front of the toe the rear foot.

Raise that foot of the rear foot onto the ball.

Ensure a slight bend is present in the rear leg and then hinge at the hips, driving the hips back to the wall behind you while keeping the lead leg almost fully extended.

As you lower your chest down towards parallel with the floor, focus on maintaining a neutral spine.

As you hinge, the position of the dumbbells should transition in front of the leg so that the knuckles are facing away from you.

As you essentially execute a staggered stance stiff leg deadlift, the dumbbell should remain over the center of the feet throughout the entire repetition.

Once you return to a fully upright position step your feet side by side then step so that the opposite foot becomes the lead and initiate the next repetition as a mirror image of the opposite side.

Dumbbell Single Stiff Leg Deadlift

Grab a dumbbell in the hand opposite of the leg that will remain planted on the ground.

Ensure that your grip is such that your knuckles are pointing away from you.

Bend the leg that will remain planted on the ground at the knee slightly. From this point forward considering that this is a stiff leg deadlift variation no further bending of the knee will occur.

Slightly drive your hips back well simultaneously raising the opposite leg and lowering your chest down towards the floor.

Focus on reaching the foot of the elevated leg to the wall behind you to ensure that the leg is as extended as you are able to manage while maintaining a neutral spine.

As you hinge, the dumbbell should remain positioned so that if the elevated foot had remained on the ground the dumbbell would be over the midline of said foot.

Lower your torso down only so far as your chest is almost parallel with the floor.

As you return to an upright standing position, focus on maintaining that straight line through from the back of the head to the heel of the elevated foot.

Moving deliberately and with maximum control, focus on making sure that at no point during the movement are you allowing your chest to drop and raise at a different rate of pace than your elevated leg.

Dumbbell Stiff Leg Deadlifts

Start fully standing with the dumbbells positioned in front of your thighs.

Bend your knees slightly but be aware that no further movement will occur at the knees.

Seeing as this is a stiff leg deadlift, we want to ensure the majority of the movement comes from the hips by simultaneously lowering the chest towards the floor while driving the glutes back towards the wall behind up.

Keep the dumbbells as close to your legs as possible to ensure that they remain over the mid-foot throughout the entire rep.

The dumbbells must remain in front of the legs throughout the entire set to keep maximal tension on the priority muscles.

Avoid allowing the dumbbells to swing too far out in front of you.

Once your chest is almost parallel to the floor, briefly pause and then return to a full standing position.

Repeat this process throughout all of the reps required in the set.

Seated Dumbbell Calf Raise

Start in a seated position on a bench with your feet planted to allow for a 90 degree angle at the knees.

Place the dumbbells so that the load is as close to directly over the knees as you can manage without causing discomfort. 

It is suggested to hold on to the top of the dumbbells and apply slight downward pressure to ensure they stay in the desired position.

Raise your heels up, keeping the ball of the feet in contact with the floor. In other words, your aim is to get as high onto your tippy toes as you possibly can.

Lower the heels back down to the floor with control before returning to your tippy toes for the next repetition.

If possible, placing the balls of your feet on a slight elevation (weight plate) can contribute to a more effective contraction in the calves.

Lower Back (General Navigation)

Lower Back (Kettlebells)

Back Loaded Kettlebell Good Morning

Start in a standing position with your feet approximately shoulder width apart and toes pointing straight ahead.

Assume a slight bend in the knees.

From this starting position the legs will remain static as no further bending at the knees will occur.

All movement from this point will come from the hips.

Simultaneously drive your hips back to the wall behind you while lowering your torso down towards the floor.

Ensure that your back remains straight throughout the entire rep.

Once your chest is just above parallel with the floor pause briefly and then return to a full standing position with your knees and hips fully extended.

Front Loaded Kettlebell Good Morning

Start in a standing position with your feet approximately shoulder width apart and toes pointing straight ahead.

Assume a slight bend in the knees from this starting position.

The legs will remain static as no further bending at the knees will occur.

All movement from this point will come from the hips.

Simultaneously drive your hips back to the wall behind you while lowering your torso down towards the floor.

Ensure that your back remains straight throughout the entire rep.

Once your chest is just above parallel with the floor, pause briefly and then return to a full standing position with your knees and hips fully extended.

Kettlebell Deadlift

Assume a starting position such that your feet are positioned approximately shoulder width apart with your feet and an approximately 30 degree Angle.

Bend your knees minimally, maintain the slight bend in the knees but realize that no more movement will come from the knees as this deadlift variation will prioritize hinging at the hips.

Maintaining a neutral spine, drive your hips back to the wall behind you lowering the kettlebell down so that it makes contact with the floor in line with your mid foot.

Through each rep in the entire set, focus on maintaining eye contact with the spot on the floor approximately 12 to 15 feet in front of you.

Kettlebell Deadlift To 6 Inch Box (12 Inches From Wall)

The kettlebell should be in line with the center of your feet.

A full repetition requires you to drive the hips back as your torso hinges forward until you make contact with the target height. Following which, you should return to a fully upright position with which your knees and hips should be fully extended.

Ensure that your heels are approximately shoulder-width apart that your toes are pointing towards the wall in front of you and that your knees are in alignment with your toes through each repetition by positioning yourself exactly 12 inches from the wall.

A physical cue now exists which forces you to drive your hips back at the initiation of each rep.

Do not lean to one side to avoid hitting your face off of the wall because this defeats the entire purpose of the physical cue.

KB Deadlift to 12 Inch Box

The kettlebell should be in line with the center of your feet.

A full repetition requires you to drive the hips back as your torso hinges forward until you make contact with the target height. Following which, you should return to a fully upright position with which your knees and hips should be fully extended.

Ensure that your heels are approximately shoulder-width apart, that your toes are pointing towards the wall in front of you and that your knees are in alignment with your toes through each repetition by positioning yourself exactly 12 inches from the wall.

A physical cue now exists which forces you to drive your hips back at the initiation of each rep.

Do not lean to one side to avoid hitting your face off of the wall because this defeats the entire purpose of the physical cue.

Kettlebell Deadlift - 12 Inches From Wall

The kettlebell should be positioned in line with the center of your feet.

A full repetition requires you to stand all the way up until both the knees and hips are fully extended followed by a hip hinge movement until the kettlebell makes contact with the floor.

Ensure that your heels are approximately shoulder-width apart that your toes are pointing towards the wall and that your knees are made aligned with your toes on each repetition.

By positioning yourself exactly 12 inches from the wall, a physical cue now exists which forces you to drive your hips back as you lower the kettlebell back down to the initial starting position.

Do not lean to one side to avoid hitting your face off the wall because this defeats the entire purpose of the physical cue.

Lower Back (Suspension Straps)

Lower Back (Specialty Equipment)

Back Extension (Using GHD)

Start with your knees just slightly behind the pad utilizing the handles.

Extend the knees until your body is straight across like a board with your torso parallel to the floor.

From here, lower yourself down to full flexion at the hip.

You should be perpendicular to the floor with your head just a few inches above the ground.

From here, drive your toes into the footplate and raise your torso back up to parallel with the floor focusing on squeezing the glutes at the top of the movement.

Make certain to keep your feet as straight as possible and avoid allowing them to flare outwards.

Glute Ham Raise

Start with the foot plate positioned so that your knees are at least on the edge of the pads.

Make certain that your torso is perpendicular to the floor and prepare for the movement by squeezing your glutes and hamstrings while simultaneously bracing your core.

Slowly lower your torso under maximum control until you are parallel with the floor.

From this position pull your torso back up to the starting position by driving your toes into the footplate to engage the calves.

Make sure you're pulling primarily with your hamstrings, keeping the glutes squeezed throughout the entire rack.

You should be focused on keeping a straight line through the knee, hip and shoulders.

A great cue to employee when aiming to achieve this straight line is to focus on making your body as long as possible.

Inadequate lower back and hamstring strength will be expressed through braking at the hips or an overextending of the lower back compromising your ability to execute the lift safely.

SSB Good Morning

Start with with your feet approximately shoulder width apart.

Before the rep begins, fill your belly with as much air as possible.

Embrace the core as if you were about to take a gut punch from Mike Tyson.

From this position, maintaining a slight bend in the knees, focus on driving the hips back.

As the body hinges backwards the torso will lean forward.

Make certain to maintain your initial brace and a neutral spine throughout.

As your hips reach full extension you should have no loss of tension in your torso.

From here, contract the glutes to bring the hips forward and drive upwards into your initial upright position.

Stability Ball Reverse Hyper

Position an exercise ball at the end of a flat bench.

Place your abs on the top of the ball and grab the bench for support.

The ball should be a size that your feet come close to touching the floor behind the bench while maintaining a full extension at the knee.

The aim is to raise your legs up until they are about parallel with the floor.

The majority of the movement is coming from the hips and the surrounding musculature.

Your legs should remain fully extended throughout the entire rep.

Focus on squeezing your glutes by reaching the soles of the feet to the wall behind you.

Use a moderate and controlled pace.

Do not bend at the knees.

Shoulders (Bands)

Shoulders (Barbells)

Standing Landmine Shoulder Press

Once the bar is at chest level, assume a staggered stance with a slight bend in your knees.

If you're pressing with your right arm, your right leg should be positioned in the rear and vice-versa.

Each rep should start from just above shoulder height and each rep will end with a full extension in the arm.

Focus on maintaining a tight grip on the end of the barbell to maximize stability in the shoulder.

During your presses, the elbow of the pressing arm should remain tight to your side throughout each rep and your torso should remain upright.

If at any point you find your elbow flaring out dramatically or your torso twisting in an attempt to create momentum, stop the set or consider lowering the weight depending on whether or not you're in the suggested rep range.

Shoulders (Bodyweight)

Handcuffs

Start lying face-down on the floor.

From this position extend your arms out in front of you with your hands elevated.

Your hands should be giving the thumbs up.

Next, in a circular motion slowly wrap your arms behind your torso placing them on your lower back is if you are under arrest.

Reverse the circle so that your hands are back in from of you.

Your hands or arms should never touch the ground.

Walkouts

Start in a full standing position and crouch down until your hands come into contact with the floor.

Begin walking your hands out to a full plank position.

Briefly pause with your hands directly under your shoulders and arms fully extended and a straight spine.

Walk your hands back toward your feet until you are able to return to a full standing position.

Ensure you plant your hands firmly on your palms and not on your fingertips.

Shoulders (Cables)

Seated Cable Rope Face Pull

Start with your feet on the foot pads in a seated position with your knees slightly bent and your torso upright.

The ropes can be grabbed with an overhand grip or with a neutral grip with which your palms are facing in towards each other.

From a full extension in the arms, pull the rope up and towards your face simultaneously ideally you should aim for your hands to reach approximately level and in line with your ears to achieve the proper range of motion.

As you pull the rope towards your face, focus on pulling the shoulder blades back and together.

Avoid any excessive rocking of the torso to eliminate unnecessary momentum and focus on maintaining a tight grip on the ropes throughout the entire set.

Shoulders (Dumbbells)

Around The World Lateral

Start with your arms fully extended with your upper arms hugged tightly to your sides and your palms facing away from your body.

While maintaining a full extension in the arms, raise the dumbbells up to your sides and then above your head.

Once the dumbbells are directly above your head slowly lower them down with control to the starting position ensuring that your arms remain fully extended through the return.

Your intent should be to ensure that the dumbbells remain to the sides of your body to the best of your ability through the entire range of motion both during the raising and the lowering of the dumbbells.

This lateral variation when executed with proper form and control is deceptively challenging even with light weights and need not be loaded to excess.

Dumbbell Farmer's Walk 

Holding a dumbbell in each hand, walk with a moderate, deliberate pace for a predetermined distance.

Make certain to squeeze the handle of the dumbbells as hard as you possibly can while keeping your chest proud and shoulders back.

Dumbbell Y Raise

Start with your feet approximately shoulder width apart, knees slightly bent and your chest positioned just above parallel with the floor.

While maintaining a straight back, holding a set of dumbbells, set the starting position so that the back of your hands are facing away from you and so that the dumbbells are below the chest and close to the approximate midline of the body.

Raise the dumbbells out front of the torso and up on an approximate 45-degree angle so that if you were to look at your body from directly above your arms would help form the shape of the letter Y.

Maintain a grip that ensures that the back of your hands are facing up towards the ceiling.

Through the repetition keep the arms fully extended and focus on stopping the dumbbells once they reach parallel with the floor as well as when lowering them back down to the starting position so that you're stopping the dumbbells directly below the chest.

Front Lateral Raise

Start in a standing position with your feet placed approximately shoulder width apart and your knees slightly bent.

Position the dumbbells so that they're in front of your thighs with your knuckles facing away from you.

Maintaining a tight grip on the dumbbells, raise them with control until they are parallel with the floor before lowering them back down with control to the starting position.

Ensure that at the bottom end of the range of motion that the dumbbells do not touch the thighs too.

Allow for maximal tension to remain on the front delts throughout the duration of the set.

Kneeling Dumbbell Shrug

Start in a fully upright kneeling position with your dumbbells held to your sides.

Raise your shoulders up as if you were trying to touch them to your ears.

Pause briefly at the peak of the shrug before lowering the dumbbells back down to the starting position.

Throughout each repetition, the arms should remain fully extended and all movement should come primarily from the upper back and traps.

Rear Delt Dumbbell Row

Your starting setup requires you to have a stable surface that allows you to place one hand down for support directly below your chest and shoulders. The torso is approximately parallel to the floor. 

The arm that you will be executing the row with should start at a full extension. 

Grip the dumbbell handle tightly and ensure your knuckles are pointing forward. 

When executing the row, draw your elbow up and out to the side so that the upper arm remains approximately perpendicular to your torso. 

A full range of motion for most lifters results in the elbow coming up to a point just slightly higher than their torso. 

The dumbbell need not be drawn upwards any higher than your chest. Once this point is reached, with control, lower the dumbbell back down to a full extension in the arm before initiating the next repetition.

Side lateral raise

Start in a standing position with the dumbbells down at your sides and your palms facing in towards your legs.

Keep your arms fully extended at the elbows and raise the dumbbells up to your sides until they are parallel with the floor.

Any higher than this point begins targeting the traps and takes away the emphasis on the shoulders.

As you reach the top of the rep, your palms should be facing down towards the ground from parallel with the floor begin lowering the dumbbells back down to your sides under control.

Ensure that you don't make contact between your legs and the dumbbells to keep maximal tension on the shoulders.

Throughout the entire set, focus on reaching your knuckles out to the walls beside you to help maintain a full extension at the elbows to ensure a proper path of execution.

Aim to keep your arms in line with your ears throughout the set.

Single Arm DB Shrug

Holding a dumbbell in one hand with your arm fully extended, focus on raising the shoulder and scapula of that side of the body as close as possible to the ear.

At the peak of the movement pause for approximately one second to ensure a strong contraction.

Lower the arm back down to the bottom end of the range of motion before starting the second repetition.

Standing Arnold Press

Standing fully upright with your feet approximately shoulder width apart, position the dumbbell such that your forearms are directly in front of the chest, the dumbbells are just about shoulder height and the palms of your hands are facing towards you.

From the starting position, in one fluid motion you're going to simultaneously press the weight up while rotating the palms outwards so that when the dumbbells are pressed directly overhead.

Your palms end up facing away from you the opposite of the starting position as you press the dumbbells up and overhead.

Aim to keep the ends of the dumbbells in line with the side of your head without leaning backwards, we also want to avoid pressing the dumbbells too far forward in front of the head.

Once you've reached a full extension in the elbows and the dumbbells are pressed overhead, reverse the process by rotating the palms back in towards the midline of the body while lowering the dumbbells back down to shoulder height with your palms facing back towards you and your thumbs in front of your chest just as they started the repetition initially.

Many people make the mistake of rotating their hands then executing a traditional dumbbell shoulder press.

Be aware that proper form is such that the rotation should be fluid with the press and not separate from the press to maximize the effectiveness of this variation.

Standing Dumbbell Shoulder Press

Start with your feet shoulder-width apart, knees slightly bent and the dumbbells loaded just below the ears and facing forwards.

From this position, press the dumbbells up and together above the head.

Make certain that you are not pressing the dumbbells forward and in front of your head as this will put stress on the shoulders that could potentially lead to injury.

Aim to keep the dumbbells in line with your ears.

As you press upwards; squeeze the dumbbell handles as tight as possible to ensure stability through the rotator cuff and always press through a full extension in the arm.

Shoulders (Kettlebells)

Shoulders (Suspension Straps)

Suspension Face Pull

Start in a position with which your body is on an approximate 45 degree angle with the handles of the suspension straps grasped tightly in your hands.

Arms fully extended and your palms facing down towards the floor.

From the starting position you're going to pull your entire body up towards a standing position while drawing your hands up and out to the sides of your forehead just above the height of your ears.

Your palms will remain facing down towards the ground as you come towards a fully upright position.

Ensure that tension remains on the suspension straps and that you don't literally stand all the way up throughout the rep.

You want to make sure that you're focusing on maintaining a straight line through from the heels to the back of the head at the top of the repetition.

Consciously squeeze the shoulder blades together to ensure prioritization of the rear delts.

Control yourself back down to a full extension in the arms before executing the next repetition.

As you control down, do not allow the shoulders to roll forward.

At the bottom of the rep, maintain a tight grip on the suspension strap handles throughout each repetition.

Shoulders (Specialty Equipment)

Alternating Waves

Bend the knees until you are in a partial squat position.

Using your arms, aim to make waves with the rope until they reach the anchor point.

The waves should be low in the approximate height in the range of your knees and fast.

Avoid attempting to lift the ropes up individually; think of your arms as an extension of the ropes themselves to develop the proper rhythm.

Medicine Ball Carry

Hold the load close to your torso and approximately the height of your chest and upper abdomen.

Focus on keeping an upright posture throughout the entire duration of the exercise.

Maintain a moderate walking pace.

Medicine Ball Carry

Hold the load close to your torso at approximately the height of your chest and upper abdomen.

Focus on keeping an upright posture throughout the entire duration of the exercise.

Maintain a moderate walking pace.

Rope Waves

Start with your knees slightly bent.

Move the ropes up and down as quickly as possible while maintaining good posture and allowing your arms to move as an extension of the Ropes.

Aim for the waves to be approximately as high as your waist and avoid dropping your chest down or rocking your hips to increase momentum as it can put undue stress on the lower back.