Cable Upright Row

Setup - Attach a straight bar to the low pulley of the cable - Set the cable to its lowest position or just above the floor - Stand facing the machine with your feet hip width apart - Grasp the bar with a pronated grip ( palms facing down). Your hands should be shoulder width apart - Take a step back from the machine to create tension in the cable. Your arms should be fully extended in front of you Movement - Begin by pulling the cable straight up towards your chin, leading with your elbows. Keep your elbows higher than your hands throughout the movement, aiming to bring them about shoulder height or slightly above - As you pull, squeeze your shoulder blades together, and focus on driving your deltoids and traps - At the top of the movement, your elbows should be pointed directly out to the sides or slightly upwards - Lower the bar slowly back down to the starting position

Banded Glute Abductions

Setup - Place a resistance band around your legs, just above your knees - Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Your arms resting comfortably by your side with your palms facing the ground - Keep your knees bent at 90 degrees with your feet flat on the floor. Press your lower back into the ground slightly by engaging your core Movement - Slowly push your knees outward against the resistance of the band, focusing on using your glute muscles. Try to spread your knees as wide as possible while keeping your feet flat on the floor - Slowly bring your knees back towards the starting position, resisting the bands pull as you go

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

Dumbbell Bent Over Row

Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting position

Barbell Bulgarian Split Squat

Setup - Place a barbell on a squat rack and place a bench behind you - Rest the barbell across your upper traps and grip the barbell wider than shoulder width apart - Step your front leg forward so that your foot is flat on the floor, with your knee aligned with your toes. Your back leg should be elevated on the bench behind you, with your toes pointing down and your knee slightly bent - Brace your core, ensuring that your chest stays lifted and your back remains neutral throughout the movement and engage your core Movement - Lower your body by bending your front knee, keeping it aligned with your toes and lean your body forward slightly. Your back leg should bend until your back knee is just above the ground - In the lowest position, your front thigh should be parallel to the floor or slightly below - Push through your front heel of your front foot to extend the knee and hip, driving your body back up 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

Kneeling Single Arm Lat Pulldown

Set Up - Kneel on floor with your knees at hip width apart. Grasp the handle using your opposite arm to your leg with your palm facing inwards Movement - Begin with your arm full extended overhead, with a slight lean forward from your hips, keeping your core engaged - Pull the handle down towards your chest, driving your elbow down and squeezing at the bottom

Dumbbell Seated Tricep Extensions

Set Up - Sit on a bench or hard surface with a 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

Lying 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

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

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

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

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

Landmine Single Arm Shoulder Press

Setup - Position a barbell in a landmine attachment or secure one end of barbell in a corner. Kneel on one leg facing the bar, gripping the end with one hand Movement - Using your opposite arm to your kneeling leg start with the end of the barbell hovering beside your shoulder. Holding the barbell with your palm facing inwards - Engage your core, maintain a neutral spine and press the barbell upward in a straight line. Fully extending your arm and bringing the barbell above your head - Slowly lower the barbell back down to the starting position

Lying 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

Lying Dumbbell Hip Thrusts

Setup - Lie on your back with knees bent and feet flat on the floor, hip-width apart - Hold a dumbbell on your hips with both hands (palms pressing into the dumbbell for stability) - Engage your core Movement - Drive through your heels to lift your hips toward the ceiling - Your body should form a straight line from shoulders to knees at the top - Squeeze your glutes hard at the top - Slowly lower your hips back to the floor without letting your glutes completely relax