Power and Conditioning Finisher

Strength + Power + Conditioning finisher

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

Machine Chest Fly

SetUp - Grasp the handles with a neutral grip, keeping your elbows slightly bent Movement - By keeping your chest lifted and engaging your core, slowly bring the handles together in front of you by squeezing your chest muscles - Gradually reverse the movement, opening your arms wide returning back to the starting position

Incline Dumbbell Chest Press

Setup - Set the bench to an incline position of about 30 to 45 degrees - Sit on the edge of bench, holding a dumbbell in each hand - Place your feet flat on the floor and lean back, positioning the dumbbells above your chest with your arms at full extension and your palms facing forward Movement - Slowly lower the dumbbells down until your elbows are at or slightly below shoulder level, feeling the stretch in your chest at the bottom of this movement - Press the dumbbells back up to the starting position, squeezing your chest at the top

L Raise

Setup - Grab a set of dumbbells and stand with your feet about hip width apart, with a slight bend in your knees - Hold the dumbbells in an L position (one resting on the front of your thigh and the other to the side of your thigh) Movement - Begin raising the dumbbells in front of you, while also lifting them out to the side at 90 degrees (forming an L) -Keep your elbows slightly bent and your palm facing down as you lift the dumbbells -At the top the dumbbells should be aligned with your shoulders and your arms should form a right angle - Pause briefly at the top and then slowly lower the dumbbells back to the starting position - From the starting position alternate by switching sides

Military Press

Setup - Start by setting a barbell up on a squat rack at about chest height - Stand with your feet hip width apart and your toes pointed straight ahead - Grip the barbell with both hands slightly wider than shoulder width, ensuring your wrists are straight and your elbows are slightly in front of the bar - When you lift the barbell your elbows should be pointing down and slightly forward Movement - Initiate the press by pressing the barbell straight overhead. Focus on keeping the bar close to your body as you press, with your elbows fully extended - As you press the bar overhead, your head should move slightly back to allow the bar to pass smoothly in a straight line - Continue pressing until your arms are fully extended and the barbell is directly overhead - Reverse the movement by lowering the barbell back to the starting position, coming down to just above your shoulders

Shoulder Taps

Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible

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

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

Dumbbell Chest Press

Setup - Sit on a flat bench with a dumbbell in each hand resting on your thighs - Lie back on the bench and fully extend your arms to have the dumbbells above your chest - Your feet should be flat and pressed into the floor Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until the dumbbells are at chest level - Press the dumbbell back toward the starting position, driving through your chest and squeezing the muscles at the top

Single Arm Dumbbell Bent Over Row

Setup - Place one leg onto bench and the other out to the side - Hinge forward at your hips, leaning over the bench with hand placed on bench for support. Your back should be kept straight Movement - Grip the dumbbell in one hand, letting it hang directly beneath your shoulder - Pull the dumbbell upwards and towards your hip, keeping your elbow close to your body - At the top of movement, pause for a brief second and return slowly to the starting position fully extending your arm to maximum stretch

Standing Dumbbell Shoulder Press

Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shoulders

Pull Up

Setup - Grab the bar with both hands using an overhand grip. Your hands should be shoulder width apart - Hang with your arms fully extended letting your body hang freely. Legs should be straight or crossed Movement - Pull your elbows down and back as you bring your chin to the bar, squeezing your shoulder blades together - As you pull up your body should remain straight and controlled. Your chest should move towards the bar, and your elbows should travel along your sides - Slowly lower your body back down with your elbows fully extending back to the starting position

Warrior Pose

Warrior Pose is a powerful standing yoga pose that builds strength in the legs and core while improving balance and flexibility in the hips How to Perform - Step one foot forward and bend that front knee to align over the ankle. Keep the back leg straight and strong, with the foot angled slightly outward - Square your hips forward and lift your chest - Extend your arms out to the sides at shoulder height, palms facing down - Hold and repeat on the other leg

Supported Hamstring Stretch

The Supported Hamstring Stretch targets the hamstrings while providing support from a bench, making it easier to maintain proper form and deepen the stretch safely. This stretch helps improve hamstring flexibility, reduce muscle tightness, and enhance lower body mobility How to Perform - Stand facing a bench or sturdy surface - Place one heel on the bench with your leg straight and toes pointing up - Keep your hips square and back flat - Slowly hinge forward at the hips, reaching toward your toes while keeping your spine long - Hold and repeat to other side

Single Leg Banded Hip Thrusts

Banded Single-Leg Hipthrusts strengthens the glutes and hamstrings using one leg, with a band around the thighs to boost activation and hip stability How to Perform - Lie on your back with knees bent and feet flat, a resistance band looped just above your knees - Extend one leg straight out while keeping the other foot planted - Engage your core and squeeze the glute of the planted leg to lift your hips off the ground until your body forms a straight line from shoulders to knee - Hold briefly at the top, then lower with control

Side Quad Stretch

The Side Quad Stretch targets the front thigh muscles while you lie on your side, helping to improve flexibility and reduce tightness How to Perform - Lie on your side with your legs stacked comfortably - Bend your top knee and reach back with the same-side hand to grab your ankle or foot - Gently pull your heel toward your glutes to stretch the front of your thigh

Quad Roll

The Quad Roll uses a foam roller to massage the front of your thigh. Rolling along the quadriceps helps release muscle tightness, ease soreness, and improve flexibility How to Perform - Begin face down on the floor and place a foam roller under one thigh - Support your upper body with your hands on the floor pushing yourself up - Slowly roll your thigh over the foam roller from just above the knee up to the top of your thigh near the hip

Leg Cross Overs

Lying leg crossovers are a gentle stretch that helps improve spinal mobility and stretches the lower back and hips by moving one leg across the body while lying down How to Perform - Lie on your back with your arms extended out to the sides for support - Bend one knee and lift that leg, crossing it over your body toward the opposite side - Return the leg to the centre and follow through the motion with your other leg

Hamstring Roll

The Hamstring Roll uses a foam roller to massage the back of your thigh. Rolling along the hamstring helps release tightness, reduce soreness, and improve flexibility How to Perform - Sit on the floor and place a foam roller under your hamstring (back of your thigh) Support your body weight with your hands behind you and lift your hips slightly off the ground Slowly roll your hamstring over the foam roller, moving from just above the knee up toward the glutes