Tricep Pushdowns

Setup - Attach rope to cable and adjust cable to the top of the machine - Stand upright with your feet shoulder width apart. Grab the attachment with both hands, maintaining a neutral grip - Bring your elbows close to your sides and keep them stationary throughout the movement. Your forearms should be parallel to the floor when your arms are fully extended Movement - Push the attachment down by extending your elbows and locking your triceps out fully at the bottom of the movement - As you press the cable down, focus on squeezing the triceps at the bottom of the movement. Ensure your elbows stay close to your body - Extend your arms all the way down without hyperextending your elbows - Allow the cable to return slowly back to the starting position

Dumbbell Lat Raises

Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting position

Dumbbell Front Raise

Setup - Stand with your feet hip width apart - Hold dumbbells in each hand with your arms fully extended and the weights resting in front of your thighs Movement - Begin lifting both dumbbells in front of you, keeping your arms straight. Raise dumbbells until they reach shoulder height or slightly above - Once arms are parallel to the floor slowly bring the dumbbells back down to the starting position

Dumbbell Bulgarian Split Squat

Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting position

Dumbbell Shoulder Press

Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angle

Pushup

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

Heel Elevated Goblet Squat

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

Lying Hamstring Curl

Setup - Lie face down on the machine with legs fully extended and your ankles placed under the padded lever. Adjust the machine's ankle pad so that it rests comfortably on your lower calves Movement -Engage your core and hamstrings, then bend your knees to curl the padded lever towards your glutes - Once curled as far as possible, slowly descend your legs back down to the starting position

Leg Press

Setup - Sit down at leg press machine and adjust the seat so that your knees are at about a 90 degree angle when your feet are on the footplate - Place your feet shoulder width apart on the footplate and grasp the handles of the machine for support Movement - To begin the movement slowly bend your knees and allow the footplate to move towards your body - Continue lowering the weight until your knees form a 90 degree angle or slightly deeper - Press through your heels and the balls of your feet to rise back up to the starting position

Barbell RDLs

Setup - Set up barbell on the floor right in front of you - Stand with your feet hip width apart, with your toes pointing straight ahead - Bend down and grip the bar with an overhand grip, or a mixed grip. Your hands should be outside of your knees - Set your shoulders back and down, and keep your back straight by engaging your core Movement - Start the movement by pushing your hips back with a slight bend in your knees throughout the movement - As you push your hips back, lower the barbell by allowing your torso to lean forward. Keep your back flat and your core engaged -Continue to push your hips back, lowering the barbell towards the middle of your shins. The barbell should travel in a straight line, staying close to your body as you descend - You should feel a stretch in your glutes and hamstrings as you lower the bar. From here return to the standing position by driving your hips forward and pushing all the weight through your heels

Barbell B-Stance Kas Hip Thrusts

Setup - Set yourself up sitting in front of a bench or elevated surface in a V position. Rest your upper back on the bench with your feet flat on the ground, externally pointed outwards slightly and shoulder width apart - Set the barbell across your hips Movement - Begin by driving through the heel of your working leg, thrusting your hips upward towards the ceiling. Squeeze your glutes and hamstrings as you lift your hips. Ensure that you are transferring most of the weight onto your working leg, the non working leg is just a guide - As you extend your hips, aim to bring your body into a straight line from your shoulders to your knees. Ensure your core is engaged throughout the entire movement -Slowly lower your hips back down to the halfway point of your thrust (Kas Hipthrusts are a glute focused exercise that involves extending yours hips while keeping a shorter range of motion) -Complete each leg for desired reps, then switch legs

Walk Incline

Walk at an incline of specific %

Banded Hip Thrust with Abduction

Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the band

Cable Kickbacks

Setup - Attach an ankle strap to the low pulley on the cable machine Movement - Initiate the movement by driving the strapped leg backwards on a slight angle, extending your hip fully as you press the leg towards the back - Keep your knee straight but not locked, and squeeze the glute at the top of the movement as you extend your leg as far back as possible - Gradually lower the leg back to the starting position, maintaining tension on the cable

Smith Machine Step Ups

Setup - Set up a bench directly under the smith machine bar and adjust bar to desired height - Place one foot on bench and have the other on the ground for support - Position bar on the upper traps, keeping your torso upright and core engaged Movement - Push through heel of the foot that's on the bench, and push your body upwards - Drive through the elevated leg, extending your hip and knee as you step up onto the bench - At the top of the movement, both of your legs should be extended with the foot that was on the ground now positioned on the floor beside the bench - Slowly lower the elevated leg back to the floor pushing all the weight through your heels, keeping tension on your working leg and returning back to the starting position

Stairmaster

Movement - Step at your own pace and hold the side bars for balance and stability

Weighted Hyper Extensions

Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting position

Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

Toe Touches

Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeat

Russian Twists

Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the ground