Exercise library

Dumbbell Bench Supported Y Raise

Setup - Set an incline bench to about a 30-45 degree angle - Lie on the bench with your chest resting against the pad with your feet slightly off the ground or flat on the floor Movement - Grip the dumbbells in each hand starting with your arms by your sides, then raise the dumbbells on a slight angle with your elbows slightly bent forming a Y shape with your arms - Continue raising your arms until they are parallel to the floor, or slightly above shoulder height - At the top of the movement, squeeze your shoulder blades together and then slowly lower the dumbbells back to the starting position

Bench Supported Dumbbell Row

Setup - Set an incline bench to a 30-45 degree angle - Place a dumbbell on either side of the bench so you can easily grab them when you begin - Position yourself on the bench with your chest supported against the inclined surface, ensuring that your, head, neck and spine are in a neutral position - Place your feet flat on the ground or use the tops of your feet for support - Grab the dumbbells with both hands Movement - Row the dumbbells upward towards your torso, driving your elbows straight back. Focus on keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement - Pause briefly at the top, maximising the contraction in your back muscles - Slowly lower the dumbbells back down to the starting position

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box 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 box. 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 box, 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 box

Machine Chest Press

Setup - Grasp the handles with palms facing forward. Your hands slightly wider than shoulder width apart Movement - Engage your core and then push the handles forward in a controlled motion by straightening your arms - Slowly bring handles back towards your chest until you feel the stretch in your chest

Banded Fire Hydrants

Setup - Place a resistance band around your thighs, or above your knees - Begin on all fours with your wrists directly under your shoulders and knees directly under your hips. Keep your back neutral and engage your core for stability Movement - Keeping your knee bent at about a 90 degree angle, lift one leg out to the side. Focus on keeping your pelvis stable - Raise your leg to about hip height. Engage your glutes at the top - Slowly lower your leg back down to the starting position, resisting the bands tension on the way down

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

Banded Constant Tension Dumbbell Glute Abductors

Setup - Place a resistance band around your legs, just above your knees and a dumbbell resting below your hips - Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Your arms resting comfortably on the dumbbell - 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

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

Side Lunge Stretch

The Side Lunge Stretch targets the inner thighs, hips, and groin muscles. It helps improve flexibility and mobility in the lower body while strengthening the legs and opening up the hips for better movement and balance How to Perform - Stand with your feet hip-width apart and your toes pointed in the same direction - Take a big step to the side with one leg, Bend the knee of the stepping leg, keeping the other leg straight - Push your hips back and chest upright

Lateral Leg Swings

Lateral Leg Swings are dynamic movements that involve swinging the leg side to side to warm up and mobilize the hips and legs. They improve hip flexibility, increase range of motion, and activate muscles involved in lateral movement How to Perform - Stand facing a wall, fence or hold a foam roller for support - Place your hands on the wall, shift your weight to one leg - Swing your leg out to the side, keeping your toes pointed at the wall - Swing your leg back across your body, using the momentum to kick it out to the side again

Side To Side Rocks

Side to Side Rocks are a gentle movement where you shift your weight from one side to the other while in a kneeling position. This motion helps improve hip mobility, warm up the lower body, and enhance balance and coordination How to Perform - Lower your body in a goblet type position - Rock from side to side controlling your body

Standing Calf Stretch

The Standing Calf Stretch targets the calf muscles by pressing one heel down while leaning forward. Alternating legs helps improve flexibility, reduce tightness, and prevent calf strains, making it great for overall lower leg mobility How to Perform - Stand slightly away from a wall - Place one foot behind you with your toes facing forward, keeping your heel on the ground - Lean forward while keeping the other leg straight

Smith Machine Reverse Lunge

Setup - Set the Smith Machine bar to about shoulder height or slightly lower - Stand tall with your feet hip-width apart and position the bar across your upper traps Movement - Step one leg back, lowering the knee of the rear leg towards the floor. As you descend ensure your front knee stays aligned with your toes - Your working leg knee should nearly touch the floor and your leg should form a 90 degree angle - Push through the heel of your front foot to return to the starting position, straightening your front leg while bringing your back leg forward

Dumbbell Static Reverse Lunge

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back leg

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Barbell Reverse Lunge

Setup - Begin by setting the barbell on a squat rack at about shoulder height - Step under the barbell, placing it on your upper traps and grip the barbell with both hands slightly wider than shoulder width apart - Step tall with your chest up, shoulder back and feet hip width apart Movement - Take a step back with your right foot, bending your right knee until both knees are at a 90 degree angle. The left knee should be directly above your ankle, and your right knee hover just above the ground - Push off the right foot, straightening the right leg to return to the starting position, bringing your right leg forward - Stand tall at the top of the movement with your knees fully extended. Keep your chest up and continue to engage your core - Alternating legs, repeat the movement with your left leg

Cable Bench Step Up

Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up to the starting position

Cable Lat Pushdown

Setup - Set the cable pulley to a high position on the cable machine - Attach a straight bar to the cable - Stand facing the machine, feet shoulder width apart, and grab the bar using an overgrip with both hands - Take a few steps back from cable to create tension. Engage your core, straighten your back and keep your chest up - Extend your arms straight overhead holding the bar with a slight bend in your elbows Movement - Pull the cable downward with your body slightly bent over, bringing the bar down in front of your body - As you pull the bar down, imagine trying to touch your hips with your hands while keeping your arms extended - Slowly reverse the movement by allowing the bar to travel back overhead

Lat Pulldowns

Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fully

Star Jumps

Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you started