L E G S
Video - Picture
Instructions
Alternative Exercises
1. For this exercise you will need to use a Leg Extension Machine. 2. Adjust the weight stack of the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad, then adjust the machine’s lever to fit your height -place the lever just above your feet. Your legs should be at a 90-degree angle between your lower and your upper legs. Your feet should be flexed and pointing forward, with your hands holding on to the machine’s side bars. This will be your starting position. 3. Use your quads muscles to fully extend your legs forward while ensuring that the rest of your body remains stationary on the seat. 4. Slowly bring your lower legs back down to their starting position while in full control and while keeping your quads muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees and/or quads injury. Do NOT swing or jerk the lever in anyway, but rather execute slow and controlled movements to gain the best out of this exercise. Make sure both your feet stay ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee pain.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall with your feet placed at about hips width apart, and your heels slightly elevated by placing a small weight plate under each heel. Bring your hands together just below your chin level as you make a fist, with your elbows pointing out and your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back.
Video - Picture
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Instructions
Alternative Exercises
1. For this exercise you will need to use a Seated Leg Press Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad. Place the arch of your feet (top half part) firm against the bottom part of the machine’s front platform, with your feet spread at about hips width apart, and your legs bent as if you’re in a squatting position. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 3. Start pressing with your feet against the front platform while engaging your quads muscles to push your body all the way to the back until your legs are fully extended. Your torso should remain flat and stationary on the machine throughout the entire movement. 4. Slowly bring yourself back to your starting position by flexing your knees forward (without moving your feet from their designated spots) while keeping your quads muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while holding a weight plate just below your chin level, with your elbows pointing out and your head facing forward. Place your feet at hips width with your heels slightly elevated by placing a small weight plate under each heel. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, with the weight plate held up just below your chin level. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any knees, quads, hips, lower back and/or wrists injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate held up the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a dumbbell in each hand held down at arm’s length right next to you, with the palms of your hands facing inwards, and your head facing forward. Place your feet at about hips width apart, with your heels slightly elevated by placing a small weight plate under each heel. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your arms fully extended with the weights right next to you. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any knees, quads, lower back and/or wrists injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while carrying a stacked barbell resting comfortably behind your neck, with your hands holding the bar firm from both sides just a bit wider than your shoulders width. Place your feet at about hips width apart, with your heels slightly elevated by placing a small weight plate under each heel, and with your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, with the bar held stationary behind your neck. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any knees, quads, hips, lower back, shoulder and/or wrists injury. Make sure that the bar rests comfortably on your ‘trapezius’ muscles (fleshy area) and NOT pressed against your neck vertebrate to avoid injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back.
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Alternative Exercises
Instructions
1. Place a Swiss ball against a pillar or a wall then stand tall with the center of your back pressed up against it. Place your feet at about hips width apart, and about a foot away from where the ball vertical axis is. Place both your hands gently on top of your shoulders in a cross armed fashion, with your elbows pointing out and your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your back pressed firm against the ball while rolling down with it as you squat down. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp knee pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load.
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Instructions
Alternative Exercises
1. Place a Swiss ball against a pillar or a wall then stand tall with the center of your back pressed up against it, while holding a weight plate just below your chin level, with your elbows pointing out and your head facing forward. Place your feet at about hips width apart, and about a foot away from where the ball vertical axis is. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your back pressed firm against the ball while rolling down with it as you squat down, with the weight plate held up just below your chin level. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any knees, quads, hips and/or shoulders injury. STOP immediately if you felt any sharp knee pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate held up the entire time while performing this exercise.
Video - Picture
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Instructions
Alternative Exercises
1. Place a Swiss ball against a pillar or a wall then stand tall with the center of your back pressed up against it, while holding a dumbbell in each hand held down at arm’s length right next to your sides with the palms of your hands facing inwards and your head facing forward. Place your feet at about hips width apart, and about a foot away from where the ball vertical axis is. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your back pressed firm against the ball while rolling down with it as you squat down and with your arms fully extended with the weights right at your sides. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any knees, quads, hips and/or shoulders injury. STOP immediately if you felt any sharp knee pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load.
Video - Picture
Instructions
Alternative Exercises
1. For this exercise you will need to use a Seated Leg Press Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad. Place your feet firm against the middle part of the machine’s front platform, with your feet spread at about hips width apart, and your legs bent as if you’re in a squatting position. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 3. Start pressing with your feet against the front platform while engaging your quads, hamstrings & glutes muscles to push your body all the way to the back until your legs are fully extended. Your torso should remain flat and stationary on the machine throughout the entire movement. 4. Slowly bring yourself back to your starting position by flexing your knees forward (without moving your feet from their designated spots) while keeping your legs muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain.
Alternative Exercises
Video - Picture
Instructions
1. Stack a SMITH Machine bar then stand tall underneath it with the bar resting comfortably behind your neck, while holding the bar firm from both sides just a bit wider than your shoulders width. Place your feet at about hips width apart, with your heels slightly elevated by placing a small weight plate under each heel, and with your head facing forward. This will be your starting position. 2. Unhook the stacked bar from the machine by arching both your feet up a few inches then rotating the bar forward with your hands to unlock it. 3. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, with the bar held stationary behind your neck. 4. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 5. Repeat this motion for the recommended amount of repetitions then hook the bar back to safety by rotating your hands backwards to lock the bar before moving away from the machine. CAUTION : NEVER use a heavily stacked bar when performing this exercise to avoid getting any knees, quads, hips, lower back, shoulders and/or wrists injury. Make sure that the bar rests comfortably on your ‘trapezius’ muscles (fleshy area) and NOT pressed against your neck vertebrate to avoid injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back. Be VERY careful when unlocking/locking the bar before and after use to avoid injury.
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Instructions
Alternative Exercises
1. Stack a Decline Leg Press Machine with your desired weight to be used then sit comfortably with your back pressed against it’s back pad. Place the arch of your feet (top half part) up against the bottom part of the machine’s front platform, with your feet spread at about hips width apart and your legs fully extended and elevated just at your front. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 2. Slowly and carefully press the machine’s platform with your feet just a few inches up to be able to unlock the weight safety pins by rotating both handles next to your seat, outwards. 3. Now that the platform is unlocked and weighing down against your feet, slowly bring the weight down and towards your torso by unlocking your knees, while keeping your quads muscles fully engaged and in full control of the weight. Keep bringing down the weight until the front of your thighs are just a few inches away from your midsection. 4. Press the platform with the arch of your feet while using your quads muscles to push the weight all the way back up to it’s starting position (without moving your feet from their designated spots) and while keeping your quads muscles fully engaging and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER stack up a machine too heavily when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain. Be very careful when unlocking/locking the weight safety pins when starting/finishing this exercise to avoid injury.
Alternative Exercises
Video - Picture
Instructions
1. Stack a Hack Squat Machine with your desired weight to be used then stand comfortably underneath it, with your back pressed firm against it’s back pad, and it’s shoulder pads carrying the weight resting on your shoulders. Stand tall with your feet placed at about hips width apart right at the center of the machine’s feet platform. Hold on to the sidebars next to your head, with your head facing forward. This will be your starting position. 2. Slowly and carefully push yourself up with your feet to push the shoulder pads carrying the weight up just a few inches so you can unlock the weight safety pins by rotating the two handles next to your waist, outwards. 3. Now that the weight is unlocked and weighing down on your shoulders, slowly being to squat down by flexing your knees forward, while using your quads & hamstring muscles to control the movement. Your torso should remain upright & straight throughout the entire movement. 4. Once you’ve came all the way down to a full squatting position, use your quads & hamstrings muscles to press the weight all the way back up to it’s starting position (without moving your feet from their designated spots) and while keeping your quads & hamstrings muscles fully engaging and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER stack up the machine too heavily when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain. Be very careful when unlocking/locking the weight safety pins when starting/finishing this exercise to avoid injury.
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Alternative Exercises
Instructions
1. For this exercise you will need to use a Leg Extension Machine. 2. Adjust the weight stack of the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad, then adjust the machine’s lever to fit your height -place the lever just above your feet. Your legs should be at a 90-degree angle between your lower and your upper legs. Your feet should be flexed and pointing forward, with your hands holding on to the machine’s side bars. This will be your starting position. 3. Use your right quads muscles to fully extend your right leg forward while ensuring that the rest of your body remains stationary, including your left leg. 4. Slowly bring your right lower leg back down to it’s starting position while in full control and while keeping your right quad muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees and/or quads injury. Do NOT swing or jerk the lever in anyway, but rather execute slow and controlled movements to gain the best out of this exercise. Make sure both your feet stay ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee pain.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall with your feet placed at about hips width apart and bring your hands together just below your chin level as you make a fist, with your elbows pointing out and your head facing forward. This will be your starting position. 2. Step back with your right leg just a couple of feet away from your standing position and go all the way down until your knee touches the floor, while maintaining a straight & upright torso throughout the entire movement. Make sure your left foot remains stationary in it’s initial spot. 3. Bring your right leg back up to it’s starting position as you engage your hip flexors, quads, glutes & hamstrings muscles to execute this movement. 4. Repeat this exact motion with your left leg and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : Make sure not to go too far when lunging backwards to avoid over-stretching your hips and avoid getting injured, and always maintain a straight & upright torso while performing this exercise. STOP immediately if you felt any sharp knee pain.
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Alternative Exercises
Instructions
1. Place your right foot on top of the edge of a flat bench or on the edge of a plyometric box, with your torso held upright & straight. Keep your other (left) foot firm on the ground just a couple of inches away from the bench. Make a fist with both your hands and keep your left hand held up, with your right hand held down at your side taking in a stand-by stance (position). This will be your starting position. 2. Push off with your right foot while engaging your right leg’s quads, hamstrings & glutes muscles to lift your body all the way up to gain as much height as you can, while simultaneously changing your arms positions like that of a sprinter as you kick up with your left knee to engage your hip flexors & quads muscles of your left leg. 3. Slowly begin to come back down to your starting position in the same manner you’ve used to lift yourself up in, while fully engaging your legs muscles throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs, sides and arms positions then perform the same exact motion for the same amount of repetitions. CAUTION : Make sure to always maintain a straight & upright torso while performing this exercise to maximize the engagement of your legs muscles without putting any negative pressure on your lower back. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to execute slow and controlled movements especially when coming down to your starting position to avoid getting any knees, lower back and/or hips injury. This is also a balance and coordination exercise so expect your core muscles to also get slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. For this exercise you will need to use a Seated Leg Press Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad. Place your right foot against the lower part of the machine’s front platform, with your right leg completely bent and you left leg partially extended just below the machine front platform. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 3. Start pressing with your right foot against the front platform while fully engaging your right quads muscles to push your body you all the way back until your right leg is fully extended. Your torso should remain flat and stationary on the machine throughout the entire movement. 4. Slowly bring yourself back to your starting position by flexing your right knee forward (without moving your foot from it’s designated spot) while keeping your right quads muscles fully engaged and under constant tension, and with your left leg remaining stationary. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain.
Video - Picture
Alternative Exercises
Instructions
1. Stack a Decline Leg Press Machine with your desired weight to be used then sit comfortably with your back pressed against it’s back pad. Place the arch of your right foot (top half part) up against the bottom part of the machine’s front platform, with your leg fully extended and elevated just at your front. Keep your left leg bent with your left foot stationary on the floor. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 2. Slowly and carefully press the machine’s platform with your feet just a few inches up to be able to unlock the weight safety pins by rotating both handles next to your seat, outwards. 3. Now that the platform is unlocked and weighing down against your right foot, slowly bring the weight down and towards your torso by unlocking your right knee, while keeping your right quads muscles fully engaged and in full control of the weight. Keep bringing down the weight until the front of your right thigh is just a few inches away from your midsection. Your left foot should remain neutral and stationary on the floor throughout the entire movement. 4. Press the platform with your right foot while using your right leg’s quads muscles to push the weight all the way back up to it’s starting position (without moving your feet from their designated spots) and while keeping your quads muscles fully engaging and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER stack up a machine too heavily when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain. Be very careful when unlocking/locking the weight safety pins when starting/finishing this exercise to avoid injury.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a weight plate just below your chin level, with your elbows pointing out and your head facing forward. Place your feet at about hips width apart. This will be your starting position. 2. Step back with your right leg just a couple of feet away from your standing position and go all the way down until your knee touches the floor, while maintaining a straight & upright torso throughout the entire movement. Make sure your left foot remains stationary in it’s initial spot, with the weight plate held up just below your chin level. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this exact motion with your left leg and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee or lower back pain. Make sure not to go too far when lunging backwards to avoid over-stretching your hips and avoid getting injured, and always maintain a straight & upright torso while performing this exercise. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate up the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a dumbbell in each hand held down at arm’s length right next to you, and with the palms of your hands facing inwards. Place your feet at about hips width apart, with your head facing forward. This will be your starting position. 2. Step back with your right leg just a couple of feet away from your standing position and go all the way down until your knee touches the floor, while maintaining a straight & upright torso throughout the entire movement. Make sure your left foot remains stationary in it’s initial spot, and your arms remain fully extended with the weights right next to you. 3. Bring your right leg back up to it’s starting position as you engage your hip flexors, quads, glutes & hamstrings muscles to execute this movement. 4. Repeat this exact motion with your left leg and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any knees, quads, hips, lower back and/or wrists injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure not to go too far when lunging backwards to avoid over-stretching your hips and avoid getting injured, and always maintain a straight & upright torso while performing this exercise.
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Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip: Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Now use your front shoulders muscles to lift both weights all the way up to your front while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until the weights are at your eyesight level. Tip : Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise.. 5. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same front axis you’ve used when lifting up the weight, and while keeping the front region of your shoulder muscles fully engaged. 6. Each (Side & Front) movement should be considered as a ‘single repetition’. 7. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
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Instructions
Alternative Exercises
1. With weights wrapped around your ankles, place your right foot on top of the edge of a flat bench or on the edge of a plyometric box, with your torso held upright & straight. Keep your other (left) foot firm on the ground just a couple of inches away from the bench. Make a fist with both your hands and keep your left hand held up, with your right hand held down at your side taking in a stand-by stance (position). This will be your starting position. 2. Push off with your right foot while engaging your right leg’s quads, hamstrings & glutes muscles to lift your body all the way up to gain as much height as you can, while simultaneously changing your arms positions like that of a sprinter as you kick up with your left knee to engage your hip flexors & quads muscles of your left leg. 3. Slowly begin to come back down to your starting position in the same manner you’ve used to lift yourself up in, while fully engaging your legs muscles throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs, sides and arms positions then perform the same exact motion for the same amount of repetitions. CAUTION : Make sure to always maintain a straight & upright torso while performing this exercise to maximize the engagement of your legs muscles without putting any negative pressure on your lower back. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to execute slow and controlled movements especially when coming down to your starting position to avoid getting any knees, lower back and/or hips injury. This is also a balance and coordination exercise so expect your core muscles to also get slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Place your right foot on top of the edge of a flat bench or on the edge of a plyometric box, with your torso held upright & straight. Keep your other (left) foot firm on the ground just a couple of inches away from the bench. Make a fist with both your hands and keep your left hand held up, with your right hand held down at your side taking in a stand-by stance (position). This will be your starting position. 2. Push off with your right foot while engaging your right leg’s quads, hamstrings & glutes muscles to lift your body all the way up to gain as much height as you can, while simultaneously changing your arms positions like that of a sprinter as you kick up with your left knee to engage your hip flexors & quads muscles of your left leg. 3. Slowly begin to come back down to your starting position in the same manner you’ve used to lift yourself up in, while fully engaging your legs muscles throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs, sides and arms positions then perform the same exact motion for the same amount of repetitions. CAUTION : Make sure to always maintain a straight & upright torso while performing this exercise to maximize the engagement of your legs muscles without putting any negative pressure on your lower back. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to execute slow and controlled movements especially when coming down to your starting position to avoid getting any knees, lower back and/or hips injury. This is also a balance and coordination exercise so expect your core muscles to also get slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. For this exercise you will need to use a Seated Leg Curls Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad, then adjust the machine’s lever to fit your height. 3. Place the back of your lower legs on top of the padded lever (just a few inches above your heels), then secure the lap pad to press down against your thighs just above your knees to keep your legs pinned down. Grasp the sidebars or front handles/bars on the machine as you keep your feet flexed with your toes pointing forward, while ensuring that your legs are almost fully extended but not locked to avoid overstressing your knee joints. This will be your starting position. 4. Now use your hamstrings muscles to push the lever all the way down by curling your lower legs for as far as they can go, while keeping your torso stationary on the seat throughout the entire movement. 5. Slowly bring the lever back up to it’s starting position while keeping your hamstrings muscles fully engaged and under constant tension. 6. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees and/or hips injury. Do NOT swing or jerk the lever in anyway, but rather execute slow and controlled movements to gain the best out of this exercise. Make sure both your feet stay ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee pain.
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Instructions
Alternative Exercises
1. For this exercise you will need to use a Lying Leg Curls Machine. 2. Adjust the weight stack on the machine so it fits your desired resistance to be used, then adjust the machine’s lower lever to fit your height so that the lever is placed right above your ankles. 3. Lie down on your front then place the back of your lower legs against the padded lever (just a few inches above your heels), then grasp the front bars on the machine as you keep your feet flexed with your toes pointing forward, while ensuring that your legs are almost fully extended (but NOT locked) to avoid overstressing your knee joints. This will be your starting position. 4. Now use your hamstrings muscles to push the lever all the way up by curling your lower legs for as far as they can go, while keeping your torso flat and stationary on the bench throughout the entire movement. 5. Slowly bring the lever back down to it’s starting position while keeping your hamstrings muscles fully engaged and under constant tension. 6. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, lower back, hamstrings, glutes and/or hips injury. Do NOT swing or jerk the lever in any way, but rather do you best to execute slow and controlled movements to gain the best results out of this exercise. Make sure to keep both your feet ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee and/or hamstrings pain.
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Instructions
Alternative Exercises
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a straight barbell in an overhand/shoulder width grip held down at arm’s length at your front, with the palms of your hands facing the front of your thighs. Place your feet about at hips width apart and keep your head facing forward. This will be your starting position. 2. Slowly start moving your hips backwards while simultaneously leaning forward with your torso by bending at the hips/waist, and while keeping your back straight and your knees partially locked as you bring the bar down and closer to your feet. Keep your chin held slightly up with your head facing forward to force your spine to stay straight while performing this movement. Now keep on bending forward as you move your hips backwards as if you’re about to pick something from the floor, while stretching your hamstrings and glutes muscles for as far as they can go. 3. Once your hamstrings & glutes muscles have been fully stretched, start bringing your torso back up to it’s starting position by pushing your hips/waist forward until your torso returns back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy stacked barbell when performing this exercise to avoid getting any lower back, hips, hamstrings and/or knees injury. STOP immediately if you felt any sharp lower back and/or hamstrings pain. Make sure to always maintain a straight & upright torso while leaning forward to focus most of the tension on your hamstrings and glutes muscles instead of putting pressure on your lower back. It is normal for you to also feel your calves muscles getting stretched while leaning forward due to the nature of the movement.
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Instructions
Alternative Exercises
1. Stand tall while holding a straight barbell in an overhand/shoulder width grip held down at arm’s length at your front, with the palms of your hands facing the front of your thighs. Place your feet about at hips width apart and keep your head facing forward. This will be your starting position. 2. Slowly start moving your hips backwards while simultaneously leaning forward with your torso by bending at the hips/waist, and while keeping your back straight and your knees partially locked as you bring the bar down and closer to your feet. Keep your chin held slightly up with your head facing forward to force your spine to stay straight while performing this movement. Now keep on bending forward as you move your hips backwards as if you’re about to pick something from the floor, while stretching your hamstrings and glutes muscles for as far as they can go. 3. Once your hamstrings & glutes muscles have been fully stretched, start bringing your torso back up to it’s starting position by pushing your hips/waist forward until your torso returns back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy stacked barbell when performing this exercise to avoid getting any lower back, hips, hamstrings and/or knees injury. STOP immediately if you felt any sharp lower back and/or hamstrings pain. Make sure to always maintain a straight & upright torso while leaning forward to focus most of the tension on your hamstrings and glutes muscles instead of putting pressure on your lower back. It is normal for you to also feel your calves muscles getting stretched while leaning forward due to the nature of the movement.
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Instructions
Alternative Exercises
1. For this exercise you will need to use a Seated Leg Press Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad and your knees bent at about a 90-degree angle. Place your feet firm against the top part of the machine’s front platform, with your feet spread at about hips width apart. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 3. Start pressing with your heels against the front platform while engaging your hamstrings & glutes muscles to push your body all the way to the back until your legs are almost fully extended. Your torso should remain straight and stationary on the machine throughout the entire movement. 4. Slowly bring yourself back to your starting position by flexing your knees forward (without moving your feet/heels from their designated spots) while keeping your hamstrings & glutes muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, hamstrings, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain.
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Instructions
Alternative Exercises
1. Stack a Decline Leg Press Machine with your desired weight to be used then sit comfortably with your back pressed against it’s back pad. Place your heels up against the middle part of the machine’s front platform, with your heels spread at about hips width apart and your legs fully extended and elevated just at your front. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 2. Slowly and carefully press the machine’s platform with your heels just a few inches up to be able to unlock the weight safety pins by rotating both handles next to your seat, outwards. 3. Now that the platform is unlocked and weighing down against your heels, slowly bring the weight down and towards your torso by unlocking your knees, while keeping your hamstrings & glutes muscles fully engaged and in full control of the weight. Keep bringing down the weight until the front of your thighs are just a few inches away from your chest. 4. Press the platform with your heels while using your hamstrings & glutes muscles to push the weight all the way back up to it’s starting position (without moving your heels from their designated spots) and while keeping your hamstrings & glutes muscles fully engaging and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER stack up a machine too heavily when performing this exercise to avoid getting any heels, hamstrings, hips, glutes, knees, quads and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain. Be very careful when unlocking/locking the weight safety pins when starting/finishing this exercise to avoid injury.
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Alternative Exercises
Instructions
1. For this exercise you will need to use a Seated Leg Curls Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad, then adjust the machine’s lever to fit your height. 3. Place the back of your right lower leg on top of the padded lever (just a few inches above your heel), with your left leg bent down and stationary. Secure the lap pad to press down against your thighs just above your knees to keep your legs pinned down. Grasp the sidebars or front handles/bars on the machine as you keep your right foot flexed with your toes pointing forward, while ensuring that your leg is almost fully extended but not locked to avoid overstressing your knee joint. This will be your starting position. 4. Now use your right leg’s hamstrings muscles to push the lever all the way down by curling your right lower leg for as far as it can go, while keeping your left leg and you torso stationary throughout the entire movement. 5. Slowly bring the lever back up to it’s starting position while keeping your right leg’s hamstrings muscles fully engaged and under constant tension. 6. Repeat this motion for the recommended amount of repetitions. 7. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees and/or hips injury. Do NOT swing or jerk the lever in anyway, but rather execute slow and controlled movements to gain the best out of this exercise. Make sure both your feet stay ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee pain.
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Alternative Exercises
Instructions
1. For this exercise you will need to use a Lying Leg Curls Machine. 2. Adjust the weight stack on the machine so it fits your desired resistance to be used, then adjust the machine’s lower lever to fit your height so that the lever is placed right above your ankles. 3. Lie down on your front then place the back of your lower legs against the padded lever (just a few inches above your heels), then grasp the front bars on the machine as you keep your feet flexed with your toes pointing forward, while ensuring that your legs are almost fully extended (but NOT locked) to avoid overstressing your knee joints. This will be your starting position. 4. Now use your right leg’s hamstrings muscles to push the lever all the way up by curling your right lower leg for as far as it can go, while keeping your torso flat and stationary on the bench, and while keeping your other (left) also stationary throughout the entire movement. 5. Slowly bring the lever back down to it’s starting position while keeping your right leg’s hamstrings muscles fully engaged and under constant tension. 6. Repeat this motion for the recommended amount of repetitions with your other (left) leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, lower back, hamstrings, glutes and/or hips injury. Do NOT swing or jerk the lever in any way, but rather do you best to execute slow and controlled movements to gain the best results out of this exercise. Make sure to keep your feet ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee and/or hamstring pain.
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Alternative Exercises
Instructions
1. Stand tall with your arms fully extended right down at your front, with the palms of your hands facing the front of your thighs. Place your right foot just a few inches at your front with your knee partially locked, and your left foot on the same alignment of your torso. Keep your head facing forward. This will be your starting position. 2. Slowly start moving your hips backwards while simultaneously leaning forward with your torso by bending at the hips/waist, while keeping your torso straight and your knees partially locked as you reach down with your fully extended arms bringing your fingertips closer to your right foot. Keep your chin held slightly up with your head facing forward to force your spine to stay straight while performing this movement. Now keep on bending forward as you move your hips backwards as if you’re about to pick up something from the floor, while stretching your right leg’s hamstrings and glutes muscles for as far as they can go. 3. Once your right leg’s hamstrings & glutes muscles have been fully stretched, start bringing your torso back up to it’s starting position by pushing your hips/waist forward until your torso returns back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back and/or hamstrings pain. Make sure to always maintain a straight & upright torso while leaning forward to focus most of the tension on your hamstrings and glutes muscles instead of putting pressure on your lower back. It is normal for you to also feel your calves muscles getting stretched while leaning forward due to the nature of the movement.
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Alternative Exercises
Instructions
1. Sit down on a Shoulders Press Machine with your back pressed firm against it’s back pad. Adjust the seat according to your height so that the machine’s arm grips are on the same level as your shoulders, then select your desired resistance to be used. Place your feet firm on the floor at about shoulders width apart. Grab the two wide arm grips placed next to your shoulders, with your elbows bent and in-line with your torso. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to lift both arm grips all the way up until your arms are fully extended, and while keeping a straight & upright torso throughout the entire movement. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the arm grips back down to their starting position, while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells with one in each hand held down at arm’s length right at your front, with the palms of your hands facing the front of your thighs. Place your right foot just a few inches at your front with your knee partially locked, and your left foot on the same alignment of your torso. Keep your head facing forward. This will be your starting position. 2. Slowly start moving your hips backwards while simultaneously leaning forward with your torso by bending at the hips/waist, while keeping your torso straight and your knees partially locked as you reach down with your fully extended arms carrying the weights and brining them closer to your right foot. Keep your chin held slightly up with your head facing forward to force your spine to stay straight while performing this movement. Now keep on bending forward as you move your hips backwards as if you’re about to pick up something from the floor, while stretching your right leg’s hamstrings and glutes muscles for as far as they can go. 3. Once your right leg’s hamstrings & glutes muscles have been fully stretched, start bringing your torso back up to it’s starting position by pushing your hips/waist forward until your torso returns back up to a full-standing position with the weights in your hands. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any lower back, hamstrings and/or knee injury. STOP immediately if you felt any sharp lower back and/or hamstrings pain. Make sure to always maintain a straight & upright torso while leaning forward to focus most of the tension on your hamstrings and glutes muscles instead of putting pressure on your lower back. It is normal for you to also feel your calves muscles getting stretched while leaning forward due to the nature of the movement.
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Alternative Exercises
Instructions
1. Pick a Straight Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the bar at a shoulders width grip with the palms of your hands facing forward. Raise the bar so it’s just below your chin level, with your elbows bent and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted barbell that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter barbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Pick an EZ Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the bar at a shoulders width grip with the palms of your hands facing forward and your hands slightly titled inwards due to the shape of the bar. Raise the bar so it’s just below your chin level, with your elbows bent and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your sides so that they are on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your sides so that they are on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your sides so that they are on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall with your feet placed at shoulders width apart and your toes pointing outwards. Keep your heels slightly elevated by placing a small weight plate under each heel. Bring your hands together just below your chin level as you make a fist, with your elbows pointing out and your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forwards & outwards as you go down while keeping your inner quads, glutes & inner thighs muscles fully engaged. 3. After reaching a full squatting position, engage your inner quads, glutes & inner thighs muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your inner quads, glutes and inner thighs muscles to handle most of the work load without putting any negative pressure on your lower back.
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Alternative Exercises
Instructions
1. Stand tall while holding a weight plate from both sides just below your chin level, with your elbows pointing out and your head facing forward. Place you feet at shoulder width apart and keep your heels slightly elevated by placing a small weight plate under each heel. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forwards & outwards as you go down while keeping your inner quads, glutes & inner thighs muscles fully engaged. Make sure that your arms stay stationary while holding the weight plate up throughout the entire movement. 3. After reaching a full squatting position, engage your inner quads, glutes & inner thighs muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any knees, quads, lower back, and/or shoulders injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your inner quads, glutes and inner thighs muscles to handle most of the work load without putting any negative pressure on your lower back. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate held up the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Lay four plates on top of each other, with two plates on each side placed apart a bit further than your shoulder width. Now stand tall with one foot on top of each two large plates to gain some height, while holding a dumbbell by the edge as it hangs down at arm’s length just beneath you. Have your head should be facing forward and your toes pointing outwards. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forwards & outwards as you go down while keeping your inner quads, glutes & inner thighs muscles fully engaged. Make sure your arms stay fully extended with the weight with your elbows locked throughout the entire movement. 3. After reaching a full squatting position, engage your inner quads, glutes & inner thighs muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any knees, quads, lower back, and/or shoulders injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your inner quads, glutes and inner thighs muscles to handle most of the work load without putting any negative pressure on your lower back.
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Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip: Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Now use your front shoulders muscles to lift both weights all the way up to your front while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until the weights are at your eyesight level. Tip : Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise.. 5. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same front axis you’ve used when lifting up the weight, and while keeping the front region of your shoulder muscles fully engaged. 6. Each (Side & Front) movement should be considered as a ‘single repetition’. 7. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Plate Stiff-leg Deadlifts
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Instructions
Alternative Exercises
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Bodyweight Stiff-leg Deadlifts
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Instructions
Alternative Exercises
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a weight plate from both sides just below your chin level, with your elbows pointing out and your head facing forward. Place you feet at shoulder width apart and keep your heels slightly elevated by placing a small weight plate under each heel. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forwards & outwards as you go down while keeping your inner quads, glutes & inner thighs muscles fully engaged. Make sure that your arms stay stationary while holding the weight plate up throughout the entire movement. 3. After reaching a full squatting position, engage your inner quads, glutes & inner thighs muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any knees, quads, lower back, and/or shoulders injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your inner quads, glutes and inner thighs muscles to handle most of the work load without putting any negative pressure on your lower back. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate held up the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. For this exercise you will need to use a Hip Abductors/Adductors Machine. 2. Choose your desired resistance to be used then sit comfortably on the machine where it’s two leg pads are positioned firm against your thighs from the inside, then spread the two leg pads apart for as far as your legs can get you. Place your feet down on the machine’s foot platform attached to each leg pad, and keep your feet flexed and pointing forward. Hold on to the two sidebar placed right next to your seat, and keep your torso stationary while held upright & straight. This will be your starting position. 3. Now use your inner thighs muscles to push against the two leg pads as you squeeze in your legs together all the way until the two pads meet in the middle. 4. Slowly bring your legs back to their starting position while keeping your inner thighs muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting your inner thighs, hips and/or lower back injured. Make sure to keep both your feet flexed and pointing forward throughout the entire movement. STOP immediately if you felt any sharp pain in your inner thighs, hips, pelvis and/or lower back.