Barbell Low Bar Squat
Load a barbell on a rack at upper-chest height. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards. Inhale as you squat down by simultaneously
Smith Low Bar Squat
Set the Smith machine bar to just under shoulder height. Stand under the bar with the bar across the back of your shoulders, and grasp it at both sides. Unlatch the bar by rotating it, and stand erect to lift it off the rack. Take a step forward and stand with your feet shoulder-width
Sled Calf Press On Leg PressSled machine
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in
Cable twisting overhead pressCable
Attach a stirrup (handle) to a low or waist-high pulley. Grasp the stirrup with one hand. Spread your legs and squat a little, keeping your torso upright. Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side. Exhale as you straighten your legs, twist your
Jumping Pull-up
Stand straight and jump straight up. Jump and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Squat (male)
Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.
Smith Calf Raise (version 2)Smith machine
Position bar on upper chest height and place calf block under bar. Position back of shoulders under bar and grasp bar to sides. Position toes and balls of feet on calf block with arches and heels extending off. Disengage bar by rotating bar back. Stand erect by extending knees and hips. Raise heels by
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
Lever Standing Rear Kick
Start off setting up a standing glute kickback machine by adjusting the leg padding on the machine then place the padding underneath one of your knees. Grab onto the bars and stand with a bend in your knees, then slowly push your leg behind you, extending back as far as you can, squeezing your
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
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