Exercise library

B Stance Landmine RDLs

Setup - Secure a barbell into a landmine attachment - Stand facing the barbell, with the end of the barbell in front of your working leg - Position your feet so that your working foot is about hip width apart and directly in line with the barbell - Your non working foot should be placed slightly behind and to the side of your body, with your heel in the air - Grip the barbell with one hand or both, using an overhand grip or mixed - Keep your chest up, shoulders back and core braced Movement - Initiate the movement by pushing your hips back, keeping the barbell close to your body as you lower it towards the ground. Maintaining a slight bend in your knees - Continue lowering until you feel a good stretch in your hamstrings and your glutes, usually when the barbell reaches around mid-shin height or when torso is near parallel to the ground - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift the barbell back up

Seated Hamstring Curls

Setup - Adjust machine so your back is flat on the backrest. Make sure your knees align with the pivot point on the machine. Your knees should be slightly off the edge of the seat when you begin - Position the padded lever so that it rests on the lower part of your legs Movement - Engage your hamstrings and slowly curl your legs downwards so that your heels are level with the bottom of the machine - Slowly extend your legs back to the starting position by straightening your legs

Lower Abs (5m)

Lower Abs (5m)

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

Leg and Glute Burnout Finisher

Continue to Leg and Glute Burnout Finisher!

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

Dumbbell Hip Thrust Tri Method

This method will consist of 3 different variations of Hipthrusts to be performed in one motion. It will include regular HipThrusts, Kas Hipthrust and Pulses. When you complete all 3 of these in 1 motion that will be 1 rep total Setup - Sit on floor with upper back against a bench. Your shoulder blades should be near the top of the bench - Rest a dumbbell over your legs and cup the weight in both hands - Place your feet flat on the floor, shoulder width apart with your toes externally pointed outwards slightly Movement - Drive through your heels and push your hips upward, extending your legs while keeping your upper back and shoulders against the bench - Squeeze your glutes at the top and lower your hips back down until your glutes are nearly touching the ground. Repeat and thrust back to the top. This is your full Hipthust - Once at the top of the movement lower your hips halfway down to perform a Kas Hipthrust and drive through your heels to thrust back to the top - To perform the pulse, slightly dip your hips down and thrust back to the top of the movement - Repeat for reps stated

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

Kettlebell Upright Row

Setup - Stand with your feet shoulder width apart, and hold a kettlebell with both hands - Keep your chest lifted, shoulders back, and core engaged Movement - Begin by pulling the kettlebell upwards towards your chin, keeping the kettlebell close to your body. As you pull, lead with your elbows - Continue lifting until your elbows reach shoulder height or slightly above, at which point the kettlebell should be near your chin or chest area - Slowly lower the kettlebell back down to the starting position

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

Seated Cable Wide Grip Row

Setup - Sit on seated cable row machine firmly placing your feet flat on the foot platform - Grab the wide grip attachment, ensuring your palms are facing forward and hands are wider than shoulder width Movement - Pull the bar directly to your chest, keeping your elbows flared out to your sides - Squeeze your shoulder blades together at the top of the movement - Slowly extend your arms back to the starting position

High Knees

Setup - Stand tall with your feet about hip width apart - Place your arms at a 90 degree angle in front of you to help with balance Movement - Lift your right knee as high as you can, aiming to bring it up to hip height. As your right knee comes up use your right hand as a target to slightly hit as your leg pumps upward. Do the same with your left - Alternate legs at a fast pace

Undergrip Banded Bentover Rows

Undergrip Banded Bent-Over Rows work the upper back and biceps using an underhand grip to pull a resistance band while bent over, enhancing strength and posture How to Perform - Stand on the center of a resistance band with feet hip-width apart. Hold the band with an underhand (palms-up) grip - Bend at the hips, keeping your back flat and core engaged - Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together - Lower the band slowly to the starting position

Standing Abductors

Standing Resistance Band Abductions target the glutes and hip abductors by moving both knees outwards against a resistance band. This exercise strengthens the outer hips, improves stability, and activates the gluteus medius How to Perform -Place a resistance band around your legs, just above your knees or around your ankles -Stand tall with feet hip-width apart, knees slightly bent, and core engaged -Step both feet outwards against the resistance of the band, moving both knees out to the sides in a controlled manner -Pause for a moment at the outermost position, feeling the activation in your glutes and hip abductors -Slowly bring your legs back together, resisting the band's pull

Seated Abductors

Seated Abductors focus on activating and strengthening the hip abductor muscles while seated. This exercise helps improve hip stability, mobility, and control by encouraging outward movement of the thighs against resistance or bodyweight How to Perform - Sit on a chair or bench with your feet flat on the floor, hip-width apart - Place a resistance band around your thighs just above the knees - Slowly push your knees outward against the band or simply away from each other, focusing on engaging the outer hips - Hold the position briefly, then return to the starting position with control

Overhand Banded Bentover Rows

Overhand Banded Bent Over Rows work the upper back and lats by pulling a resistance band toward your torso with an overhand grip, improving strength and posture How to Perform - Stand on the centre of a resistance band with feet hip-width apart - Hold the band with an overhand grip, bend at the hips keeping your back flat, and let your arms extend toward the floor - Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together - Slowly lower your arms back to the starting position

Lying Resistance Band Hamstring Stretch

The Lying Hamstring Stretch with a resistance band gently pulls your feet toward the body while lying on the back, helping to lengthen the hamstrings, improve flexibility, and reduce muscle tightness How to Perform - Lie flat on your back with both legs extended - Loop a long resistance band around the balls of both feet, holding the ends in your hands - Keep your legs straight and gently pull the band to bring both feet toward you, feeling the stretch in your hamstrings

Lying Banded Glute Abductors

Banded Glute Abductors with Constant Hold at the top involve pressing the knees out and in against a resistance band while maintaining tension to enhance glute activation, stability, and control How to Perform - Lie on the floor or a bench with a resistance band looped just above your knees - Place your feet flat on the ground, hip-width apart, and keep your back flat on the floor - Press your knees outward against the band, then slowly bring them back in, keeping tension on the band at all times - Continue pressing out and in for your desired reps