Banded Bentover Rows

Banded Bent Over Rows are an exercise where you hinge forward and pull a resistance band toward your torso. They strengthen your upper back, improve posture, and build core stability How to Perform - Stand with feet shoulder-width apart, securing the resistance band under both feet. Hold the band with both hands, palms facing your body, and slightly bend your knees - Bend forward at the hips until your torso is at about a 45-degree angle, keeping your back straight and core engaged - Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together - Hold for a second at the top, then slowly extend your arms back to the starting position

Banded Upright Row

The Banded Upright Row is a strength exercise targeting your shoulders, upper back, and traps. Instead of using a barbell or dumbbells, you perform the movement using a resistance band, making it joint-friendly and easy to do anywhere How to Perform - Stand with your feet hip-width apart, securing the resistance band under both feet. Hold the other end of the band with both hands in front of your thighs, palms facing your body - Pull the band upward toward your chest, leading with your elbows and keeping them higher than your hands - Pause at the top when your hands reach chest level, then slowly lower the band back down

Banded Shoulder Press

Banded Shoulder Press is an exercise where you press resistance band handles overhead from shoulder height. It targets the shoulders, improves overhead strength, and enhances shoulder stability How to Perform - Stand with your feet shoulder-width apart, securing the resistance band under both feet. Hold the other end of the band in each hand at shoulder height, palms facing forward - Extend your arms overhead, fully straightening your elbows while keeping control of the movement - Bring your hands back down to shoulder height in a controlled motion

Lying Dumbbell Pull Over

Setup -Lie flat on your back on the ground with your knees bent and feet flat -Hold one dumbbell with both hands, palms gripping the handle or cupping the top weight plate -Extend your arms straight up so the dumbbell is directly above your chest -Keep a slight bend in your elbows (not locked) and engage your core Movement -Begin by slowly lowering the dumbbell in an arc behind your head, keeping your arms mostly straight throughout the movement -Move only at the shoulder joint — your elbows should stay fixed with a soft bend -Lower the dumbbell until you feel a stretch through your triceps and lats, just above the floor -Pause briefly, then reverse the motion by squeezing through your triceps to bring the dumbbell back to the starting position above your chest -Keep the motion slow and controlled, maintaining the same slight bend in your elbows -Repeat for the desired number of reps

Landmine RDL

Set Up - Grab a Barbell and place it into the Landmine Barbell Stand - If your gym doesn't have a stand place it in the centre of a 20kg weight plate Movement - Grip end of barbell with two hands, keeping your arms straight - Push your hips back, with a slight bend in your knees and engage your core - Lower the barbell by hinging at your hips, maintaining a neutral spine until you feel a stretch in your glutes and hamstrings. Pushing all the weight through the back of your heels - Reverse the moment by driving your hips forward, bringing your torso upright while keeping your core tight and back neutral. Returning to starting position

External Shoulder Activation

The External Shoulder Activation targets the external rotator muscles of the shoulder, helping improve shoulder stability and posture How to Perform - Stand tall with your feet hip-width apart - Hold a light dumbbell in one hand - Bend your elbow to 90 degrees so your forearm is across your belly, palm facing in - Tuck your elbow firmly against your side - Rotate your forearm outward, away from your body, while keeping your elbow glued to your side - Rotate until your forearm is pointing forward or until you feel a gentle stretch and activation in the back of your shoulder - Pause briefly at the end of the range, and return to the starting position. Repeat then switch sides

Front Rotation Shoulder Activation

Front Rotation Shoulder Activation involves rotating the arm inward from a shoulder press position, turning the palm down. It targets the shoulder’s internal rotators to improve stability and mobility How to Perform - Stand tall holding a light dumbbell in one hand - Bend your elbow 90 degrees, forearm pointing forward, elbow close to the side of your head - Slowly rotate the dumbbell towards the front of your torso until your forearms are facing the ground - Return to starting position and repeat

Steady Walk

Movement - Perform a steady state walk at your own pace

Banded Anchored Hip Thrusts

Setup - Start by positioning a loop resistance band under the middle of both feet. The band should be tight when your feet are flat on the floor and your knees bent. The band should be placed across your mid foot or near the toes - Place your feet shoulder width apart with your toes externally pointed outwards slightly - Lie back with your upper back flat on the floor, your arms at your sides holding the band, and your head in a neutral position with your spine - Your hips should be on the floor, with your knees bent and your feet positioned directly underneath your knees Movement - Begin the movement by driving your hips upwards, pressing through your heels and the balls of your feet. As you push upward, squeeze your glutes at the top and ensure your shoulders, hips, and knees form a straight line at the peak - Engage your core keeping your pelvis stable at the top of the movement - Slowly lower your hips back down towards the floor back to the starting position

Dumbbell Kas Hip Thrusts

Setup - Sit on the ground with upper back rested against a bench or a box. Place your shoulder blades on the edge of the bench - Place dumbbell across your hips. Hold dumbbell in place by cupping your hands around it - Position your feet flat on the floor, slightly pointed outwards at shoulder width apart Movement - Push through your heels and drive your hips upward, focussing on contracting your glutes and hamstrings. As you lift your hips, ensure that your knees are slightly forward - At top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard at the top - Slowly lower your hips half way down and repeat movement

Barbell Kas Hip Thrusts

Setup - Sit on floor with your upper back against a bench or box that is about mid back height. Place a barbell across your hips - Position your feet flat on the floor, about shoulder width apart. Bend your knees to around 90 degrees - Before initiating the lift engage your core Movement - Press through your heels to drive your hips upward - At the peak of the movement, your hips should be fully extended, forming a straight line from your shoulders to your knees. Ensure that you squeeze your glutes at the top of the motion for a brief second - Slowly lower your hips back down in a slow controlled manner. As Kas Hipthrusts are a shorter range of motion, lower your hips halfway down not all the way

Ski Erg

Setup - Stand facing the Ski Erg with your feet shoulder width apart - Grasp the handles with both hands, keeping your arms extended in front of you at about shoulder height Movement - Begin by pulling the handles down, driving your arms down and outwards. As you pull engage your back, shoulders and arms - At the bottom of the pull, your arms should be fully extended down with your body slightly leaning forward - Allow the handles to return to the starting position

Plank

Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight line

Dumbbell Russian Twists

Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your body

Cable Face Pulls

Setup - Attach a rope attachment to a high pulley on a cable machine - Set the pulley to a height slightly above or at eye level - Stand facing the cable machine, about 1-2 feet away from the machine, with your feet hip width apart - Grasp the ends of rope with your palms facing the ground. - Take a small step back to create tension in the cable and ensure you are slightly leaning back from the cable Movement - Pull the rope towards your face, keeping your upper arms parallel to the ground. Focus on driving your elbows outwards and backwards - As you pull, your hands should seperate, and the rope should end up near the sides of your face - At the peak of the movement, hold and squeeze before slowly reversing the movement to return to the starting position

Close Grip Cable Row

Setup - Sit down at a cable row machine with your feet flat on the footrests and your knees slightly bent. Ensure that the cable attachment is at the low point of the machine - Grab the close-grip attachment with both hands. Your palms should face each other, and your hands should be positioned about shoulder-width apart Movement - Begin with your arms fully extended in front of you, holding the attachment. Your chest should be lifted, and your shoulders should be slightly forward, with your torso leaning slightly forward - Initiate the movement by pulling the attachment toward your torso, keeping your elbows close to your body. Focus on driving your elbows back and not just pulling with your hands - Continue pulling until your hands are near your torso, typically around the area of your lower ribs or upper stomach - Slowly release the handle back to the starting position, keeping control of the weight and maintaining proper posture

Dumbbell Tricep Kickbacks

Setup - Grab a dumbbell in each hand - Stand with your feet shoulder width apart, knees slightly bent for stability - Hinge forward at your hips, keeping a neutral spine. Your torso should be nearly parallel to the ground, and your elbows should be bent at about a 90-degree angle with the dumbbells near your chest - Position your elbows so they are tucked in close to your torso (not flaring out) - Grip the dumbbells with your palms facing inward towards your body Movement - From the starting position, press the dumbbells back by straightening your elbows - Keep your upper arms stationary, and only move your forearms as you extend your arms fully behind you - Squeeze the triceps at the top of the movement - Avoid locking your elbows completely at the top to keep constant tension on the triceps - Hold for a second at the top, and then slowly lower the dumbbells back to the starting position in a controlled manner

Overhead Tricep Extension

Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movement

Tricep Dips

Setup - Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward gripping the edge of the bench - Extend your legs out in front of you with your heels on the floor Movement - Begin by slowly bending your elbows to lower your body to the floor. Keep your elbows pointed backwards as you descend - You should feel the stretch in your triceps and shoulders at the bottom. Keep your elbows at about a 45 degree angle to your torso - After reaching the bottom of the dip, push through your palms to straighten your elbows to lift your body back up to the starting position

Barbell Bent Over Row

Setup - Setup the barbell with plates evenly loaded on each side - Stand with your feet shoulder width apart, with the barbell positioned directly in front of you Movement - Bend your hips and knees to reach down and grip the bar with an overhand grip. Your hands should be placed at shoulder width apart. Pick barbell up - With your knees slightly bent, push your hips back while maintaining a flat back. Your torso should be at about a 45 degree angle to the floor - Keep your chest up and core engaged as you begin to pull the barbell towards your lower chest/upper stomach, leading with your elbows. The elbows should travel close to your torso - Pause briefly at the top, squeezing your back muscles together ( Lats, Rhomboids, Traps), and then slowly lower the bar back towards the starting position fully extending your arms