Hanging Straight Leg Raise
Grasp a bar above your head. You don't have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. An overhand grip with your thumb around the bar will be the most stable. Pull your shoulder blades down and back, engaging your lats. Tilt your
Single Leg Squat (pistol)
Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep back as straight as possible and supporting knee pointed same direction as foot supporting. Raise body back up
Sled 45° Leg Press
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.
Sled Hack Squat
Lie supine on back pad with shoulders under shoulder pad. Place feet on platform slightly higher than base of sled. Extend hips and knees. Release dock levers. To lower sled, bend hips and knees until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.
Dumbbell Stiff Leg Deadlift
Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet
Smith Deadlift
Set up for the smith machine deadlift by loading the appropriate amount of weight onto the smith machine and setting the bar to the lowest setting. Stand in front of the bar with your feet around shoulder width apart and half way under the loaded bar. Your toes should be pointed straight ahead or
Standing Hip Extension (bent knee)
Stand at arm’s length from the barbell held vertically, feet slightly apart. Bend forward from the hips, at about a 45-degree angle, holding onto the table or chair for balance In this position, take 3 seconds to lift your left leg straight behind you without bending your knee, pointing your toes, or bending your
Dumbbell Single Leg Squat
Stand with dumbbells grasped to sides. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip
Dumbbell Lunge
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as
Bridge Hip Abduction
Lie faceup on the floor with your knees bent and your feet on the floor. Raise your hips until your body forms a straight line from your shoulders to your knees. This is your starting position. From here move both knees towards each other, using your hips. Maintain tension in the glutes. Slowly keep
Barbell Seated Good morning
Begin by sitting on a bench with a barbell placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower
Barbell Sumo Deadlift
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use