BACK RACK LUNGE

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BACK RACK WALKING LUNGE

Rack the bar on your back and stand with feet hip-width apart. Brace your midline and maintain an upright torso throughout the movement. Lunge forward with one foot, bending both knees to 90 degrees. Keep front knee over front ankle and front shin vertical as you lower the back knee to the ground. Press through the front heel and midfoot as you stand to starting position. Focus on using your glutes as you press out of the lunge. Lunge forward with the opposite foot and repeat.


BANDED GOBLET SQUAT

Place a miniband just below knees and stand with feet shoulder-width apart, tows 15 to 35 degrees outward. Hold the top of a single kettlebell in both hands in front of chest, elbows pointing down and tucked into the body. Lower into a deep squat, bringing elbows inside knees as you push outward on the band with both legs. Keep feet flat on floor and chest tall. Drive through the heels and you return to starting position.


BARBELL BACK SQUAT

Place the bar evenly on your back and step back three steps from the rack. Set your feet shoulder width or wider. Depending upon your own unique mobility, it may be beneficial to try a slightly angled foot position at about 11 and 1 o’clock. Before squatting, take a big deep breath of air at the top before you descend into each repetition and hold it until the rep is completed. This will create a more rigid torso allowing you to apply more force with your legs. As you descend into the squat, track your knees with your toes. Desirable squat depth is achieved when crease of hip is below knee when the lift is viewed from the side. Please be aware that you should only squat as deep as you can with the range of motion currently you have. If you cannot maintain a neutral spine, and the lumbar rounds when squatting to depth, reduce your range or motion until you can improve your mobility.


BARBELL BOX STEP UP

Set the box at a height so that your knee angle is not less than 90 degrees when you step on it. Rack the barbell on your back and stabilize your core. As you step onto the box, focus on pressing through the front heel and midfoot. Avoid leaning your torso forward as you step up, and resist the temptation to gain momentum by launching off your back foot. The lead leg should be doing the work. Perform all reps on one side before switching to the other.


BARBELL HIP THRUST

Align yourself on a bench so that your scapula are situated on top. Place a barbell across your hip crease. Many find it more comfortable to wrap the bar with a yoga mat or barbell pad. Lower the barbell under control as far down as you can without losing position. Plates should not touch the floor at all, or should only lightly touch the floor at the bottom of each rep. At the top of each repetition tilt your hips posteriorly towards the ceiling and squeeze your glutes. Pause briefly at the very top of the rep. Done correctly, you should primarily feel your glutes working. If this is not the case, try taking a wider foot position, point your toes out and drive your knees apart during the lifting phase.


BARBELL STRICT PRESS

Rack the barbell at a height just below your shoulders. Approach the bar and grip it just outside of your shoulders. Use a three step walkout of the rack and set your feet in "power position" just beneath your shoulders. A full range of motion press begins from touching the front of the shoulders, and should be pressed in as straight a line as possible. To avoid being hit by the bar, slightly tilt your head backward on each rep so the bar clears your face. As the bar clears your head, move it back into a neutral position directly below the bar. The barbell should travel in a mostly straight line upward, with minimal changes in your trunk position. Keep your knees straight, glutes contracted, and brace your abs by taking a breath before each press.


BENCH PRESS

Lie down on the bench and set your grip position on the bar so that the joints are mostly stacked when viewed from the rear, meaning when the bar is on the chest, the wrists should be over the elbows. Set you feet on the floor then screw your feet into position, spreading your knees far apart, externally rotating your feet, and putting your feet as close to the rear of the bench as you can while still being able to keep your heels flat. Achieving this leg position will provide the best foundation for the lift. It also makes it harder for you to lift your butt off the bench which is illegal in competition. Before beginning a repetition, inhale maximally, expand your chest and hold your breath. Lower the bar to your chest, pausing very briefly before pressing it back into position while driving your heels into the floor.


BIRD DOGS

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CABLE LAT PUSHDOWNS

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CABLE LATERAL RAISE

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CABLE TRICEP OVERHEAD

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CABLE TRICEP PUSHDOWN

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CEILING STOMPERS

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DB BICEP CURL

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DB LATERAL RAISE

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DB STEP UPS

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DECLINE WEIGHTED SITUP

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DIPS

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DIPS (WEIGHTED)

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EVIL WHEEL ROLLOUT

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FACE PULLS

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GHD BACK EXTENSIONS

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GHD HIP EXTENSIONS

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