Dumbbell Bulgarian Split Squats

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

Bodyweight Heel Elevated Squats

Setup - Stand with feet about shoulder-width apart - Place small plates, a wedge, or any stable surface under your heels - Keep your chest up, core engaged, and arms out in front for balance if needed Movement - Push your hips back slightly and bend your knees to lower into a squat - Push through your entire foot to return to standing. Squeeze your quads and glutes at the top

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

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

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

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

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

Banded Standing Kickback

Banded Standing Kickbacks strengthen the glutes by extending the hip against resistance from a band. This exercise improves muscle activation, hip stability, and balance without the need for weights How to Perform - Place a resistance band around thighs just above your knees - Stand tall with feet hip-width apart and engage your core - Shift your weight onto one leg and slowly kick the other leg straight back, keeping it straight and pushing against the band’s resistance - Squeeze your glute at the top of the movement - Return the leg to the starting position with control

Banded Kickbacks

Set Up - Begin on all fours with your hands placed directly under your shoulders and a band placed around your mid thighs Movement - Keeping your back flat, hips squared and core engaged, begin to lift one leg behind you pushing through your heel and squeezing through your glute - Slowly lower your leg back down to the starting position

Banded Donkey Kicks

Setup - Loop a resistance band around both thighs, just above your knees - Get on all fours with your wrists aligned under your shoulders and knees under your hips. Keep your core engaged and spine neutral Movement - Keeping your knee bent at 90 degrees, lift one leg upward by driving your heel toward the ceiling. Squeeze your glutes at the top of the movement - Slowly lower your knee back to the starting position without touching the floor to maintain tension

Barbell Underhand Bent Over Row

Setup - Place the barbell on the ground in front of you with weight loaded onto it - Stand with your feet shoulder width apart with the barbell positioned over the middle of your feet - Embrace your core and keep your shoulders back as you pick the barbell up using an underhand grip Movement - Hinge your hips back with a slight bend in your knees and bring your torso to about a 45 degree angle to the floor - Pull the barbell towards your lower chest/upper stomach. Focus on driving your elbows straight back behind you, keeping them close to your torso - Squeeze your shoulder blades together at the top of the movement to fully engage your upper back muscles ( Rhomboids, Traps) - Slowly lower the barbell back towards the ground to the starting position at full extension