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
Cable Seated Neck Flexion (with head harness)
Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your back should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.
Cable Seated Neck Extension (with head harness)
Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your face should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.
Dumbbell Romanian Deadlift (female)
Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. Initiate
Barbell Romanian Deadlift (female)
Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head
45 degree hyperextension (arms in front of chest) (Side-POV)
Hips must be forward of the pad. This is a pure hinge manoeuvre, so make sure your ability to flex and extended from the hips isn't impeded by the pad. Seek maximum range of motion. Go all the way down and all the way up to parallel. Match lifting tempo to resistance curve. As
Cable pull through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms
Barbell Deadlift
Approach the bar so that it is centred over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and your grip set, take a big breath and then
