Breakdown:

  • Set the bar on the rack at shoulder height.
  • Walk up to bar & place across the back of your shoulder blades – your hands can be placed on the bar as wide as you need
  • Take 3 steps back & keep your chest up
  • Place your feet in your squat position
  • Sit your hips back and perform your squat

Breakdown:

  • Lay down flat on a bench. Feet pressed into the floor
  • Eyes directly underneath the barbell
  • Hand position should be just outside shoulders
  • Think about pressing your scap/shoulders into the bench nice & hard
  • As you lift the barbell, bring it down towards your sternum, without letting the elbows flair our too much.
  • Drive it back up hard till your arms lock out.

TIP: Push the bar back, don’t let it come too far forward as you press up.

Breakdown:

  • Hold your barbell in an underhand grip (palms facing up)
  • Arms must be straight
  • Stick your hips & bum back till your chest is parallel to the floor (keep your shoulder back )
  • Make sure your spine is in a neutral position.
  • Pull the barbell up towards your sternum, make sure your elbows go back as far as they can & squeeze your shoulder blades together.
  • Body should be nice & still throughout the movement. If you need to use too much momentum, you have gone to heavy.

Breakdown:

  • Place both hands on the ground
  • Kick your legs back
  • Lower your chest to the floor
  • Then push your self up & kick your legs back to your hands.
  • Land in a wide stance.
  • Stand tall, jump & clap over your head.

Breakdown:

  • Hold the dumbbells on your shoulders
  • Wrist should be facing each other
  • Push your elbows up
  • Feet should be hip width apart.
  • Squeeze your glutes and suck your belly button towards your spin.
  • Initiate a small dip onto your heels then as you open up your hips, press the dumbbells straight up over your head till your arms lockout.
  • Lower down in a slow & controlled manner.

Breakdown:

  • Hold the dumbbells in front rack position, on your shoulders.
  • Wrists should be facing each other.
  • Push your elbows up
  • Feet should be hip width apart.
  • Squeeze your glutes & suck your belly button towards your spin.
  • Using only your upper body, press the dumbbells straight up over your head till your arms lockout.
  • Lower down in a slow & controlled manner.

Breakdown:

  • Walk up to a barbell that has plates loaded on each side.
  • Make sure your shoelaces are directly underneath the barbell
  • Keep your chest up as you bend down to pick up the bar. Hands should be outside hips
  • Get your butt down low & pull your shoulders back, while keeping your chest up the whole time
  • Pull the bar up to your knees then push your hips through at the top to finish the lift
  • Squeeze your glutes as you stand tall
  • Don’t over-arch your back
  • Maintain same posture/ position as you bring the bar down with control

Breakdown:

  • Hold a pair of dumbbells against your shoulders with your elbows sitting high.
  • Keep your chest upright
  • Have your feet in your squat postion
  • Sit back onto your heels by sticking your hips back
  • Perform your squat

Breakdown:

  • Hang off the rig in a dead hang
  • Keep your body in a hollow position. Heels together, toes in front of your body & squeeze your glutes
  • Start initiating movement through your shoulders by bringing your chest forward & moving your hips back.
  • Stay tight (tension) throughout the whole movement.

Breakdown:

Breakdown:

  • Start with both hands & toes on the ground
  • Make sure body is in a straight line.
  • One at a time, bring your knees into your chest ,back & forth at a decent speed.

Breakdown:

  • Lay flat onto a bench
  • Hold a pair of dumbbells in each hand with your wrists facing each other.
  • Press your scapular & shoulders into the bench
  • Keep your feet planted onto the floor
  • Drive the dumbbells straight up
  • Bring them down in a slow & controlled manner

Breakdown:

  • Lay down with your back flat on the ground & your legs straight out in front of you.
  • Hold a plate up with completely straight arms directly in line with your shoulders.
  • Sit all the way up but making sure your arms stay locked out & the plate doesn’t move behind you.
  • Legs also stay straight the whole time.
  • Repeat & enjoy

Tip: Really think about engaging your core throughout this movement.

Pull up

  • Hang off a rig with your arms completely straight, your heels together & your toes in front of your body.
  • Pull yourself up & keep going till your chin is completely over the bar.
  • Then lower down in a controlled manner, back to starting position.

Chin up

  • Hang off the rig (arms straight, heels together, toes infront) with your palms facing up.
  • Pull yourself up & keep going till your chin is completely over the bar.
  • Then lower down in a controlled manner, back to starting position.

Breakdown:

  • Start on your hands & toes on the floor in a plank position.
  • Hands should be inline & just outside shoulders.
  • Lower your chest down as you low as you can while keeping the elbows close to your body.
  • Once your chest hits the floor, drive back up to starting position.

Breakdown:

  • Hold a plate in your hands & elevate your feet
  • Lean back slightly keeping your feet off the floor
  • Maintain this position & use your torso to twist and move the plate from either side of your body.
  • If too challenging, you can place feet on the floor

Breakdown:

  • Chest up
  • Shoulders back & down
  • Slight bend in the arms then perform:8 lateral raises, 8 front raises & 8 rear delt raises.
  • No swinging. Keep your core on & squeeze your glutes

Breakdown:

  • Set up with one knee & one hand on a bench. The other hand is holding a dumbbell, while the other leg is planted on the floor for support
  • Make sure your back is in a straight line
  • Pull your chest up & set your shoulder holding the dumbbell, back & down.
  • Maintain this position & in a controlled manner pull the dumbbell up leading with the elbow.
  • Keep the weight close to your body
  • Make sure your shoulder stays down the whole time.

Breakdown:

Breakdown:

  • Start in your squat stance
  • Squat down & touch the ground with both hands
  • Then explosively jump straight up as tall as you can. Repeat.

Breakdown:

  • Start with feet just outside shoulders
  • Keep your chest up & shoulders back
  • Bring your arms straight out in front of you
  • From here, sit back on your heels while bringing your hips & bum back as you are lowering yourself down by bending at the knee. Staying on your heels the whole time.
  • Keep your chest & torso upright the whole time.
  • Once you get your hips below your knees, drive straight back up & stand tall.

Push Press

  • Description:
  • Hold the barbell in front rack position ,against your chest & shoulders
  • Hands should be placed outside shoulders.
  • Push your elbows slightly in front of the bar.
  • Feet should be hip width apart.
  • Squeezed your glutes & suck your belly button towards your spin.
  • Initiate a small dip onto your heels then as you open up your hips, press the bar straight up over your head till your arms lockout.
  • Keep the bar close to you, don’t let it come too far forward.
  • Lower down in a slow & controlled manner.

Strict Press

  • Hold the barbell in front rack position ,against your chest & shoulders
  • Hands should be placed outside shoulders.
  • Push your elbows slightly in front of the bar.
  • Feet should be hip width apart.
  • Squeezed your glutes & suck your belly button towards your spin.
  • Using only your upper body, press the bar straight up over your head till your arms lockout.
  • Keep the bar close to you, don’t let it come too far forward.
  • Lower down in a slow & controlled manner.