Bench Supported Single Arm Lat Pulldown

Setup - Set the incline bench at an angle of about 40-60 degrees - Adjust the pulley of the cable to height comfortable to pull the handle down in a controlled manner. Attach the stirrup handle - Sit on the bench with your body facing towards the back of the bench with your right hand placed on the top of the bench for support and the left hand gripping the handle Movement - Start at full extension and begin to pull your left arm down, leading with your elbow until you reach the side of your torso or slightly further. Your elbow should be pointing directly towards the floor - As you come down keep your elbow tucked into your body, and squeeze your lat at the bottom before releasing and reversing the movement going back to the starting position

Dumbbell Bicep Curls

Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting position

Banded Rear Delt Flys

Setup - Hold one end of the band in each hand. Stand facing the anchor point, with your arms extended straight in front of you Movement - Begin by pulling your arms apart, moving your hands out to the sides in a wide arc while keeping a slight bend in your elbows - Focus on squeezing your shoulder blades together as you move your arms outward. The motion should feel like a reverse fly, with the arms moving horizontally and in line with the body - Slowly return your arms to the starting position while resisting the band's pull, maintaining constant tension on the muscles

Banded Upright Rows

Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting position

Weighted Fire Hydrant

Setup - Start by putting an ankle weight on one of your ankles - Begin getting on all fours. Your wrists should be directly under your shoulders, and your knees should be directly under your hips - Engage your core and make sure your back is flat Movement - Slowly lift your right leg out to the side, keeping the knee bent at a 90 degree angle. Focus on using your hip abductors and glutes to lift the leg - Lift leg until your thigh is parallel to the floor - Slowly return your knee back to the starting position with control

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Banded Face Pulls

Setup - Anchor a resistance band to a sturdy object. The band should be positioned at eye level or slightly above - Stand facing the anchor with your feet shoulder width apart. Grab the end of the band with both hands, using an overhand grip - Take a few steps back to create resistance in the band Movement - Begin by pulling the band towards your face. As you pull, focus on driving your elbows outwards while keeping your hands close together in front of your face - At the same time, retract your shoulder blades - As you pull the band towards you, keep your elbows at shoulder height or slightly higher - Slowly return your arms to the starting position, allowing the band to stretch fully

Banded Lunges

Setup - Place the resistance band around your thighs, just above your knees - The band should be positioned in such a way that it creates resistance when you start the lunge movement - Stand with your feet about hip-width apart. Place your hands on your hips for balance - Engage your core, and keep your chest upright and shoulders back Movement - Begin by stepping one leg forward into a lunge position, lowering your back knee towards the floor - Lower your back knee until it's just above the ground without letting it touch the floor. Keep your front knee aligned with your ankle - Push through the heel of your front foot to return to the starting position, resisting the outward pull of the band - As you rise, focus on driving your hips forward and engaging your glutes to complete the movement

Banded Squat

Setup - Loop a resistance band around your knees or thighs - Stand with your feet shoulder width apart, toes externally pointed outwards slightly, creating tension in the band - Place your arms in front of you or on your hips Movement - Begin to squat down by pushing your hips back and bending your knees. Ensure that your knees push outward against the band, keeping them aligned with your toes - Lower your body until your thighs are parallel to the ground or deeper, keeping your chest upright and your back straight - Engage your glutes and push through your heels as you rise back up, straightening your legs and returning to the starting position

Bench Assisted Single Leg RDLs

Setup - Set a bench or elevated surface up next to you, and grab a dumbbell. You'll be using the bench for support as you perform this exercise - Stand beside the bench placing your right leg bent on the bench. Your left leg standing beside the bench with your dumbbell in your left hand - Engage your core keeping your shoulders back and chest up Movement - Push your hips back to initiate the movement. Keep a slight bend in your left knee - Lower the dumbbell down your left leg, keeping it nice and close. Your torso should lean forward, and your right leg should be resting on the bench beside you to help guide you through the movement - Lower the dumbbell until your feel a good stretch in your left glute and hamstring - Press through your left heel to drive your hips forward and stand back up, bringing your torso back to an upright position - Perform reps as stated then switch legs

Banded Dumbbell Hip Thrust with Abductor

Setup - Take a resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips. Hold the dumbbell with both hands to keep it stable and prevent it from shifting during the exercise - Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Ensure your feet are positioned beneath your knees Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - At the top of the thrust, your body should form a straight line from your shoulders to your knees - The dumbbell should stay stable across your hips, and your knees should be actively pressing outwards against the band - Slowly lower your hips back down to the ground, resisting the band’s pull as your knees naturally want to move inwards

Cable Single Arm Lat Raises

Setup - Attach a stirrup handle to a low pulley on the cable machine - Adjust the cable to its lowest setting - Stand sideways to the machine with the pulley closest to the hand you will be working - Grasp the handle with the hand furthest away from the machine with a neutral grip - Place opposite hand to hold onto the machine beside you for balance Movement - Pull the handle outward and upward, leading with your elbow - Keep your arm slightly bent, and raise the cable to the side until your arm is roughly at shoulder height or slightly higher. Your palm should face the ground - Slowly lower the cable back down to the starting position, stopping just past your hip

Superman Stretch

The Superman exercise strengthens the lower back, glutes, and shoulders by lifting the arms and legs off the ground while lying face down. It improves core stability, posture, and helps reduce lower back pain How to Perform - Lie on your stomach with your arms extended in front of you and your legs straight - Engage your core muscles - Slowly lift your arms and legs off the ground, keeping your knees and elbows straight - Hold for a few seconds - Slowly lower your arms and legs back to the ground

Arm Circles

Arm circles involve extending your arms out to the sides at shoulder height and moving them in small, controlled circles. This exercise warms up the shoulders, improves mobility, and activates the upper back and arms How to Perform - Stand tall with your feet about hip-width apart - Extend both arms straight out to the sides at shoulder height, palms facing down - Begin making small controlled circles forward with your arms - Gradually increase the size of the circles as you warm up - Pause, then reverse the direction and make circles backwards

Banded Lying Chest Press

Setup - Lie flat on your back, knees bent, feet on the ground. - Loop the band around your upper back (just under your shoulder blades) - Hold the ends of the band in each hand at chest level, elbows bent about 90° Movement - Push the band straight upward until your arms are fully extended above your chest - Keep wrists stacked over your elbows, palms facing forward Squeeze your chest hard at the top - Slowly bring your hands back down until your triceps lightly touch the floor. Keep tension in the band

Lying Dumbbell Chest Press

Setup - Lie flat on the ground and fully extend your arms to have the dumbbells above your chest - Your Legs should be bent and at a comfortable angle Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until your elbows slightly touch the ground - Press the dumbbell back towards the starting position, driving through your chest and squeezing the muscles at the top

Side Lunge

Setup - Stand with your feet hip width apart and toes pointing forward - Keep your hands on hips or out in front of you for balance Movement - Take a large step out to one side with your working leg, keeping the non working leg straight - As you step out, shift your hips back and down and bend your knee to lower your body into a lunge - Push off your working leg through your heel and extend your leg to return to the starting position

Firehydrants

Setup - Begin on all fours with your hands beneath your shoulders and your knees aligned with your hips Movement - Keeping your knee bent, lift one of your legs out to the side at a 90 degree angle - As you lift your leg, squeeze your glute medius - Raise your leg as high as you can while keeping your hips level - Slowly lower your leg back down to the starting position

Banded Dumbbell Hip Thrust

Setup - Take a loop resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips, holding it with both hands to keep it stable. The dumbbell will add extra resistance to the movement - Lie flat on your back with your knees bent, feet flat on the ground, about hip width apart - Push your knees outward into the resistance band to activate your glutes and hip abductors before you begin the thrusting motion Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - As your hips rise, the resistance band will create more tension as your knees are pushed outward, engaging the gluteus medius more - Keep your upper body and head resting on the floor. Your body should form a straight line from your shoulders to your knees at the top of the movement - Slowly lower your hips back down to the floor, resisting the pull of the band as much as possible

Machine Shoulder Press

Set Up - Grasp the handles with your palms facing forward (or slightly inward, depending on the machine design) with your elbows at a 90 degree angle Movement - Engage your core and sit upright with your chest open - Push upwards by extending your arms, fully straightening them overhead without locking your elbows - Slowly lower back down to starting position, remaining control