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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Conditioning - Full Body Circuit
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Glutes and Quads
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Full Upper Body & Core
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Glutes and Hamstrings
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Glutes and Hamstrings
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Exercises
Barbell Squat
Setup - Position the barbell on a squat rack at about chest height - Position the barbell so it rests comfortably on your upper traps. Grip the bar with your hands wider than shoulder width apart and your elbows down Movement - Place your feet shoulder width apart with your toes externally pointed outwards slightly. Brace your core and hinge at the hips to simultaneously bend your knees. Push your hips back first, then drop your knees to allow your thighs to descend - Keep your chest up and eyes forward. Maintaining a neutral spine throughout the movement - Lower yourself until your thighs are parallel to the ground or your hips drop below your knees - Drive through your heels to push yourself back to a standing positionExercises
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 positionExercises
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 positionExercises
Leg Extensions
Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting position