Smith Deadlift
Set up for the smith machine deadlift by loading the appropriate amount of weight onto the smith machine and setting the bar to the lowest setting. Stand in front of the bar with your feet around shoulder width apart and half way under the loaded bar. Your toes should be pointed straight ahead or
Smith Leg Press
Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position. Begin
Sumo Squat
Make sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position. Pushing your hips back, slowly bend the knees and lower your legs
Dumbbell Standing Calf Raise
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. With the toes pointing either straight (to
Dumbbell Single Leg Squat
Stand with dumbbells grasped to sides. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip
Dumbbell Rear Lunge
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
Dumbbell Plyo Squat
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
Dumbbell Lunge
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as
Dumbbell Iron Cross
Stand with feet shoulder width apart holding a dumbbell in each hand. Now lift the arms to your sides so that your torso and the arms form the letter T. The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will
Dumbbell Bench Squat
Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and
Cable Deadlift
To begin grab a cable in each hand and stand with the feet shoulder-width apart. With medium resistance on the cable machine and the knees slightly bent, go into a squat position. Lift the weight using your legs against the floor. Extend from the hips and return to the starting position. Be sure to
Barbell Seated Calf Raise
Sitting on a Bench, position the barbell on your upper thighs. The Barbell should be resting just above your knees. Don't "bounce" the weight up using momentum Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your calves. Hold for a count