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| Deadlift |
Muscles worked - Back, Legs, Gluteus (butt)
Preparation
With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip
Movement
Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded.
Return and repeat.
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| Seated Dumbbell Press |
Muscles worked - Shoulders
Preparation
- Pick up dumbbells, sit on a bench that has the back support on and place the dumbbells upright on your thighs.
- Lift the dumbbells one at a time up to ear height,
Movement
- Push the dumbbells up until full extension, pause then return to starting position.
- Repeat for recommended amount of repetitions.
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| Weighted Hip Thrust |
Muscles worked - Hamstrings, Gluteus (butt)
Preparation
Begin seated on the ground with bench directly behind you.
Have a loaded barbell over your legs.
Have a loaded barbell over your legs.
Roll the bar so it is directly over your hips, and lean back against the bench so your shoulder blades are near the the top of it
Movement
Drive through your feet, extending your hips vertically though the bar.
Your weight should be supported by your shoulder blades and your feet.
Your weight should be supported by your shoulder blades and your feet.
Extend as far as possible, then reverse the motion to return to the starting position.
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| Kettlebell Swing |
Muscles worked - Hips, Hamstrings, Abs, Shoulders etc.
Preparation
Stand with your feet shoulder width apart, and with your knees slightly bent.
Hold kettle bell between your legs using a overhand grip.
Movement
Keeping the arch in your lower back, bend your hips back until the kettlebell is between and
behind your legs; squeeze your glutes to extend your hips and swing the weight up.
Let the weight swing back between your legs as you bend your hips and knees.
Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
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| Squat |
Muscle worked - Quadriceps, Hamstrings, Gluteus (butt)
Preparation
Position bar high on back of shoulders and grasp barbell at sides. Stand with feet shoulder width apart
Movement
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
Decent until thighs are past parallel to the floor
Extend knees and hips until legs are straight. return and repeat
