(On the front leg of the lunge, stress is placed on the buttocks and quadricep. The back leg focuses on the upper quadriceps and hip flexors.) Balance a light barbell across your shoulders behind your neck by grasping it on each side. Stand upright with your feet 8-10 inches apart, keeping your toes pointed directly forward and your hips straight. … Read More
Ball Squat Lower Body Workout
Standing on the floor with the ball pressed between your low back and the wall, walk your feet out one or two steps in front of your body and place them shoulder width apart. Place your arms directly out in front of your chest for balance and slowly bend your knees and hips into a squat position, allowing the ball … Read More
Assisted Squats
(isolates the quadricep muscles) Place your feet approximately 4-5 inches apart and grasp a sturdy object (such as a post) with both hands. Bend your legs and slowly lower yourself into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Your spinal erectors, abdominals, and upper-back muscles should be tensed … Read More
Angled Leg Press Machine
(works the quadriceps gluteals, hip flexors and hamstrings.) Lie back against the angled back pad. Place your feet about shoulder width apart on the footplate attached to the carriage with your toes angled slightly outward. Straighten your legs (without locking the knees) and rotate the stop bars at the sides of your hips to release the carriage for your set. … Read More
3-Way Heel Raise
(focuses on the calf muscles) Place the balls of both of your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return to your starting position and perform 5-10 repetitions. Perform your next 5-10 repetitions with your toes pointing out and the … Read More
Wide Grip Pull Down to Chest
Take an over-grip on the handle with your hands set 3-5 inches wider than your shoulders on each side. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting … Read More
T-Bar Row Workout
Stand on the small platform provided on either side of the T-bar. With your legs slightly bent, bend over and grasp the handles of the T-bar. Without allowing your torso to lean upward, slowly bend your arms and pull the T-bar up until it touches your chest. Slowly return to the starting position and repeat. (Primary muscles: latissimus, trapezius, and … Read More
Straight-Arm Pulldowns
Take a narrow overgrip on the handle (your index fingers should be about 6 inches apart). Set your feet about shoulder width apart 1-1.5 feet back from the pulley. Bend your arms about 10 degrees and hold them rounded like this throughout the movement. Bend slightly at the waist and maintain this position throughout the set. At the beginning of … Read More
Seated Cable Row Workout
Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley to completely stretch the lats. Sit erect and … Read More
Reverse Grip Pull Down
Take an under-grip on the handle with your hands shoulder width apart. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting position and repeat. (Primary muscles: latissimus, rear … Read More
One arm Dumbbell Row Back Workout
Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches … Read More
Good Mornings Barbell Back Workout
Lift a light barbell off the rack and position it across your shoulders behind your neck. Stand straight with your feet about shoulder-width apart, and your toes pointing straight ahead. Keep your legs straight throughout this movement. Slowly bend forward at the waist until your torso is parallel with the floor. Slowly reverse the movement and return to the starting … Read More
Front Wide Grip Wide Chin Workout
Take and overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Use your latissimus dorsi and biceps to pull yourself slowly upward until your chin is above the level of the bar. Concentrate … Read More
Close Grip V-Bar Chin Back Workout
Place the V-bar over the middle of the chinning bar. Take your grip on the handles of the V-bar. Straighten your arms completely to fully stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Lean backward throughout the movement and slowly pull yourself up to the bar, touching your chest to the handle with your back … Read More
Barbell Bent-over Row
Stand with your feet shoulder-width apart and take a shoulder-width overgrip on the barbell. Bend your legs slightly, keep your arms straight, and your back flat. Reach down to grasp the barbell and slowly pull the barbell from straight arms\’ length directly upward to touch the lower ribcage. Reverse the movement to slowly return the barbell to the starting position. … Read More