Smith One Leg Floor Calf Raise
Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. Position yourself underneath the bar so that the bar is racked on the top of your back muscles. Step up on the block
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
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
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
Lever Rotary Calf
Sit on seat and position forefeet on horizontal foot bar. Grasp handles to sides and straighten knees. Push lever by extending ankles as far as possible. Return by bending ankles until calves are stretched. Repeat.
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
Lever Seated Leg Press
Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides. Push platform away by extending knees and hips. Return and repeat.
Barbell Single Leg Split Squat (female)
Stand facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending
Barbell Bench Squat (female)
This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth. Then, set the bar on a rack that best matches your height. Once
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