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  • Sit down at the end of the bench with your legs close together and hold the dumbbells to your side.
  • Bend forward at the hips and engage your midsection as you keep your back straight.
  • Position the dumbbells under your legs and maintain a slight bend in your elbows.
  • Exhale as you elevate your arms up to your sides in an arcing motion, leading with your elbows.
  • Raise the dumbbells up until they are at shoulder height and return your arms back down to a fully stretched position and repeat.

  • Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side.
  • Choose a weight that allows you to perform eight to 12 repetitions.
  • Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells. Keep your back flat. This is the starting position.
  • Exhale and raise your arms out to your sides with your hands facing down, squeezing your
    shoulder blades together during the movement. Do not round your spine or move your head forward.
  • Inhale and lower your arms to the starting position.

  • The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the machine to initiate the drive phase of the stroke.
  • The Drive: Maintaining a forward torso tilt, start by applying force through your legs to the machine to extend your legs. Continue to push through your legs and start to hinge backwards. This should be a fluid continuous movement.
  • The Finish: Once your legs are fully extended and your torso is at an 11 o’clock position,
    begin using your arms to pull the handle to the base of your sternum. Be sure to keep your core muscles activated and tight, like in a hollow body hold.
  • The Recovery: Reverse the motion by relaxing your arms away from your torso, hinge
    forward toward 1 o’clock, and then bend your legs back to catch. The recovery phase should be half the speed used in the drive, which will allow your muscles to recover and prepare for another strong push.

  • Place feet on the designated platform(s).
  • Bend at the waist and place chest onto pad.
  • Grasp handles with a closed, pronated grip.
  • Lift the bar off holding rack.
  • Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang.
  • Keep your head in a neutral position and in line with the vertebral column while looking at the floor just ahead of you throughout the entire movement.
  • Pull the bar upward until your upper arms reach the level (or just past the level) of your torso.
  • Maintain the torso in a rigid position with the back flat and knees bent.
  • In a controlled fashion, slowly lower the bar by allowing the elbows to extend back the to the starting position.
  • After the set is complete, place the bar on the floor.

  • To approach the reverse plank, sit on the floor with your legs extended and your heels pressing down.
  • From there, place your hands at your sides, palms down and arms straight.
  • Push down with your hands as you lift your hips up.
  • Ultimately, we’d like to have a straight line from the shoulder to the hip to the heel, just like the classic forearm plank.
  • However, this time we are facing the sky not the ground and our main stabilizers switch from the abdominals to the lower back and glutes.
  • Keep this posture until the desired amount of lime passes.

  • Sit on machine with chest against pad.
  • Grasp parallel handles with thumbs up at shoulder height.
  • Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders.
  • Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back.
  • Return and repeat.

  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
  • To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
  • Return to the starting position and repeat

  • To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  • Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  • Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.
  • The arms should be elevated until they are parallel to the floor.
  • Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

  • Select the desired weight from the rack then take a few steps back into an open area.
  • Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
  • Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
  • Slowly lower the dumbbells back to the starting position under control.
  • Repeat for the desired number of repetitions.

  • Place a couple of dumbbells looking forward in front of a flat bench.
  • Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  • Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
  • Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
  • After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

  • Position yourself on a flat bench with a dumbbell in one hand and keep it extended down in front of you
  • Slowly pull the dumbbell up until your elbow is just above your shoulder.
  • Hold for a count and squeeze your back muscles.
  • Return back to the starting position and repeat for as many reps and sets as desired.
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