Barbell sumo squat
Place a barbell on the back of your shoulders and hold it at each side. Stand with your feet wider than shoulder-width apart. Point your toes and knees 30 to 45 degrees out to the sides (i.e. sumo or plié stance). Keeping your head up, back straight, and body upright, inhale as you squat
Barbell Full squat (with rack)
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure
Weighted Sissy Squat
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position. As you use one arm to hold yourself, bend at the knees and slowly
Trap Bar Deadlift
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles. Lower your hips, look forward with your head and keep your chest up. Begin the movement by driving through the heels and
Lever Seated Hip Adduction
Sit on seat and lift one leg onto padded lever. Lean back onto back pad. Grasp handles attached to leg levers. Push handles together and raise other leg onto another padded lever. Release leg lever handles and grasp other handles to each side. Move legs together until leg levers make contact. Allow legs to
Lever Seated Leg Curl
Sit on apparatus with back against padded back support. Place back of lower leg on top of padded lever Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Power Clean
This exercise is extremely complex and requires the execution of many phases.Phase 1: Starting PositionStand with your feet slightly wider than shoulder width apart and toes pointing out slightly. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully
Lever Lying Leg Curl
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position
Lever Kneeling Leg Curl (plate loaded)
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the
Lever Deadlift (plate loaded)
Stand between lever handles to sides. Squat down with feet flat and grasp handles to sides. Lift lever by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weight by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed
Leg Curl (on stability ball)
Lie on the floor with your arms palm down on the ground. Rest your feet on the stability ball. Inhale, and bend your knees, so that your calves roll the ball toward you. Exhale, and roll the ball back out. Keep your back and hips straight throughout the exercise.