Dumbbell Goblet Split Squat Front Foot Elevanted
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Dumbbell Goblet Split Squat Front Foot Elevanted (female)
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Kettlebell Swing (female)
Stand with your legs a little wider than shoulder width apart, with a kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. At this point, your back and arms should be
Vibrate Plate Standing (female)
Stand in the centre. Move your feet shoulder width apart with a very slight bend in the knee. Arms on the handle. Move both feet.
Power Sled Push (female)
Load your pushing sled with the desired weight. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.
Barbell Lunge (female)
To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift
Inverse Leg Curl (on pull-up cable machine)
Place a box or a bench behind the seat of a cable pull-down machine. Kneel on the seat of the cable pull-down machine, facing the bench/box, and tightly secure your feet under the rollers. For reasons explained below, flex your hips a little and dorsally flex your ankles (i.e. point your toes up towards
Barbell Split Squat (female)
Unrack the barbell in similar fashion as you would a high bar back squat stepping slightly farther back than normal. Place one foot firmly in front of you, roughly 1-2 feet. Drop you back foot slightly behind you, allowing the knee the bend towards the floor into an almost kneeling position. The back knee
Walking on Stepmill
Flat Feet: Always keep your feet flat and avoid jumping on your toes. If you do this, your front foot muscles will get stronger. In simple words, land on your whole feet including your heel. Steady Pace: Keep your pace steady and maintain a speed of around 60 to 80 steps in a minute.
Dumbbell Goblet Squat (female)
From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. Initiate the movement by descending into a squat, flexing the
Stationary Bike Run (version 4)
After adjusting your bike, start. Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). RPE is how hard it feels to work at the level of resistance you've chosen. If it feels too hard, back off on
