Heel Elevated Goblet Squats

Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting position

Weighted Burpee

Setup - Grab a set of dumbbells - Start by lying face down to the ground with your body fully extended. Grip the dumbbells by your sides with your elbows facing towards the ceiling and have your toes flat on the ground Movement - Press your body upwards using your hands that are gripping onto the dumbbells - Use your feet to jump into a squat position, and then lean your torso over as you swing the dumbbells in between your legs and press over your head using the momentum - Lower yourself back down into a pushup position. Then lower yourself again so your torso is flat on the ground, back to the starting position - Repeat at a fast pace

Weighted Donkey Kicks

Setup - Attach an ankle weight to ankle - Begin by starting on all fours on the floor. Your hands should be directly under your shoulders, and your knees under your hips - Tighten your core, keeping your spine neutral Movement - Start by lifting the leg with the ankle weight behind you, keeping your knee bent at about a 90 degree angle - Squeeze your glutes at the top of the movement. Your thigh should be parallel to the ground or slightly above - Slowly lower your leg back down to the starting position

Banded Hammer Curls

Setup - Stand on the middle of a resistance band with feet about shoulder-width apart - Hold the band’s handles (or ends) with a neutral grip (palms facing each other, thumbs pointing up) Movement - Keep elbows tucked close to your sides. - Curl your hands up toward your shoulders, maintaining the neutral grip throughout. Squeeze your biceps hard at the top - Slowly extend your arms back down to the starting position, resisting the band’s pull

Alternating Dumbbell Hammer Curls

Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other arm

Lying Close Grip Chest Press

Setup -Lie flat on your back on the ground with a dumbbell in each hand -Bend your knees and keep your feet flat on the floor for stability -Hold the dumbbells directly above your chest with your palms facing each other (neutral grip) -Keep the dumbbells close together, lightly touching if comfortable -Tuck your elbows in close to your sides and engage your core Movement -Press the dumbbells upwards, keeping them close together as you extend your arms -Fully extend your elbows without locking them out at the top -Lower the dumbbells slowly back down until your triceps lightly touch the floor -Keep your elbows close to your ribcage throughout the movement -Pause briefly at the bottom, then press the dumbbells back up to the starting position -Repeat for the desired number of reps

Lying Dumbbell Chest Fly

Setup - Lay Flat on the Ground and grab a dumbbell in each hand, holding them by your sides with your palms facing each other - Hold the dumbbells directly above your chest with a slight bend in your elbows. This is your starting position Movement - Slowly lower the dumbbells out to the sides of your body, maintaining a slight bend in your elbows - The dumbbells should travel to the sides just above ground level - Reverse the motion and squeeze your chest as you bring the dumbbells back to the top. The dumbbells should meet directly above your chest back to the starting position

Jog Incline

Jog at an incline of specific %

Decline Push-Up

Setup - Place your feet on an elevated surface (bench, box, or step) -Hands should be slightly wider than shoulder-width apart, on the floor - Keep your body in a straight line from head to heels, engaging your core and glutes Movement - Bend your elbows to lower your chest toward the floor - Keep your elbows at about a 45° angle from your torso - Push through your hands to return to the starting position - Fully extend your arms without locking elbows

Close Grip Cable Lat Pulldowns

Setup - Attach close grip handle to cable machine and adjust cable to desired height, preferably the highest possible - Grip the handle with both hands and sit at cable machine with feet planted on the floor Movement - Lean back slightly, pulling the handle downwards and squeezing your shoulder blades together. Focus on pulling your elbows down and back - Pull handle down until it reaches the level of your upper chest. As you pull your elbows should be kept relativity close to your torso, and your forearms should stay perpendicular to the ground - Slowly reverse the motion, allowing the handle to return to the starting position

Cable Lat Pulldown

Setup - Sit with your feet firmly planted on the floor and knees slightly bent (Adjust seated position as desired) Movement - Grip the bar wider than shoulder width, palms facing forward - Engage your core, lean back slightly and pull the bar down to your upper chest, squeezing your shoulder blades together keeping your elbows pointed downward

Assisted Pull-up

Setup - Select a loop resistance band and loop one end around the bar leaving the other end hanging downward - Grab the bar with both hands using an overhand grip at shoulder width apart - Place your knees or feet in the band and lower yourself down, the band should stretch with your body Movement - Begin the movement by pulling yourself upwards. Drive your elbows down and towards your torso as you pull, focusing on your back and biceps to lift your body - Continue pulling until your chin is above the bar - Slowly lower yourself back down to the starting position with your arms fully extended

Seated Cross Body Stretch

The Seated Cross Body Stretch targets the shoulder and upper back, helping to relieve tension and improve mobility How to Perform - Sit comfortably with your back straight - Extend one arm straight across your body at shoulder height - Use your opposite hand to gently pull that arm closer to your chest

Single Arm Cable Rear Delt Fly

Setup - Place the cable position at chest height Movement - Grasp the cable with one hand, palm facing towards the floor - Extend your arm forward and across your body, keeping a slight bend in your elbow. - Slowly reverse the motion, bringing your arm back to that starting position while resisting the pull of the cable

Supermans

Setup - Lie face down on a mat or the floor with your arms extended in front of you - Your legs should be fully extended behind you, with your toes pointing toward the floor - Keep your neck neutral by looking down or slightly ahead - Before you begin, engage your core by gently pulling your belly button towards your spine - Keep your glutes tight, and mentally prepare to activate the muscles in your back and posterior chain Movement - Simultaneously lift both your arms and legs off the ground. Focus on using your lower back and glutes to initiate the movement, not just your arms or legs - Try to raise your chest and thighs off the floor while keeping your arms extended forward - Slowly lower your arms, chest, and legs back to the ground, maintaining control of the descent

Dumbbell Lying Single Leg Hip Thrust

Setup - Lie on the floor with your back flat, knees bent at a 90° and feet planted at hip-width apart - Place a dumbbell on top of your working leg using one hand and place your other hand on the ground beside you Movement - On your working leg position your foot so that it is flat beneath your knee. Approximately hip-width apart. The other leg should be raised and kept bent in the air - Engage your core and glutes as you press through the heel of the foot on the ground to lift your hips upward. Squeeze your glutes at the top of the movement - Slowly lower your hips back down towards the ground, stopping before your glutes touch the floor

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

Bench Assisted Push-Up

Setup - Find a bench or elevated surface - Place your hands on bench with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the bench. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the bench, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the bench

Knee Push-Up

Setup - Start with a plank position with your hands placed slightly wider than shoulder width apart on the floor - Rest your knees on the floor together or slightly apart Movement - Bend your elbows and lower your chest towards the floor, keeping your body in a straight line - Keep your elbows at about a 45 degree angle from your body and ensure your hands are placed directly under your shoulders or slightly wider - Lower your chest until it is just a few inches above the ground - Press through your palms and push your body back up to the starting position

Push Up

Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting position