Exercise Notes
Lower Body Movements
Quadricep Exercise Notes
BB Squat: Set bar on upper traps not directly on top of neck, Toes slightly angled outwards, Tucking shoulder blades together, Knees should travel in line with the toes, Bracing core and
keeping chest upright as you descend. Reaching at-least 90 degrees or lower if you can.
Hack Squat: Setting feet slightly wider than shoulder width, Try placing your feet on the bottom end of the platform with toes slightly pointing outwards, Coming down slowly letting your
knees travel inlined and pass your toes, then driving through your heels to help push to lift the weight back up.
Leg Press: Feet hip width, Driving through your heels not your toes. Don’t lock out your knees, Bringing your knees to as close as to your chest as possible,
Lunge: Lunge forward, with back knee bending and front knee hitting 90degrees, Stay upright, Knee should come 1 inch off ground when lunging down, Try not let your knee hit the
ground to keep tension throughout the quads, Let your front knee bend inline was your toes.
Leg Extensions: Pad should sit on your lower part of your shins, Fully extending the knee to lockout and squeezing your quadriceps as hard as you can at the top of each rep, As you
lower the weight, try and slow
Bulgarian Split Squats: Setting up a step-up box, stepping onto the box, then performing a deep lunge from the box once your feet are set, lunging forward with one leg, try maintaining
balance lunging down as low as you can and pushing back up. Set up next to something to hold if you feel unbalanced.
Calves
Calf Raises: Tippy toe high as you can to squeeze the calf's, Stretch Calf's on bottom of rep, Use a step up box and smith machine for added resistance
Hamstring Exercise Notes
Romanian Deadlift: Using DB’s or BB, holding the bar in front of you, Slight bend in your knees, Trying to drive your hips/glutes back as far as you possibly can well lowering your upper
torso, keep your shoulders/back retracted during lowering and coming back up,
DB or BB Good Mornings: Keeping your shoulders down and chest up. Maintaining a soft bend in your knees, hinge at your hips until your torso is almost parallel to the ground, keeping
your back in neutral position. Pause for a second and return to the starting position. Like a Romanian Deadlift.
Seated Leg Curl: Pad sitting on lower part of calf muscle, Really trying to squeeze the weight in deep as you can towards your glutes while holding the squeeze for 1second and slowing
the weight back down
Lying Leg Curl: Pad sitting just above behind ankle, Really trying to squeeze the weight in deep as you can towards your glutes while holding the squeeze for 1second and slowly lowering
the weight back down.
Nordic Curl: Kneel on both knees. Secure your ankles with equipment or have a partner hold them for you. Engage your hamstrings, glutes, and abs. Keep your back neutral. Slowly lean
forward, using only your hamstrings until you catch yourself with your hands or gently reach the ground. Push yourself back up.
Kettlebell Swings: Stand with your feet wider than shoulder-width apart. Place the kettlebell just in front of you. Hinge down to grip the kettlebell. Squeeze your armpits. Raise your
chest. Hike the kettlebell behind you. Thrust your hips forward. Use this momentum to swing the kettlebell. Finish by squeezing your glutes and quads as the kettlebell reaches chest
height. Repeat in a continuous loop for reps.
Glute Exercises
Hip thrust: Toes slightly pointed outwards, keeping a flat lower back through out the movement, Driving hips up and think of squeezing your glutes together hard as you can as you reach
the top of the rep, have a minor pause at the top of each rep
Kettle Bell Swings: Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs. Stand up and thrust your hips forward explosively, squeezing your glutes
and letting your arms swing forward to chest height (but not higher than your shoulders). As the weight falls, don't let gravity do all the work for you.
Back Exercises
Lat Pull Down: Grip slightly wider than shoulder width, Keeping shoulders back, Elbows should stay under and in line with your wrist, Pulling the bar to your upper chest and squeezing
your shoulder blades together as you pull the bar to your upper chest.
Seated Cable Row/Chest Supported Row: Pulling the weight towards your stomach, squeezing your upper and mid back, Use the wider V grip or 2 Separate handles, Driving your elbows
back first, letting the hands follow in line with the elbows as you pinch your shoulder blades together
Pull Ups: : Grip slightly wider than shoulder width, Keeping shoulders back, Elbows should stay under and in line with your wrist, Pulling chest to the bar and squeezing back at the top of
each rep
Back extensions:
DB Row: Slightly bending over holding a bench for stability, Maintain a flatback, Pulling the DB to your hip instead of straight up.
Shoulder Exercises
DB Shoulder Press/MachineElbows slightly in front, Don't flare elbows directly out, Push the weight up and in overhead, Tight core, Set the bench 1notch back on an incline. Machine
Shoulder Press or DB Shoulder Press is preference
Lateral Raises: Setting the cable to lowest point, Lifting the weight slightly angle out from the side of your body, Keeping the elbow and hand in line with a slight bend in elbows with a
slight forward lean keeping shoulders down
Rare Delt Flies:
DB Front Raises: Using lighter DBs, Bringing them up directly in front of you, bringing them slightly higher than shoulder height and controlling the weight as you lower it down slowly
Military Shoulder Press: Elbows slightly in front, Don't flare elbows directly out, Push the weight up and in overhead, Maintain a tight core, Bringing bar to chin level and explode from the
bottom position
Face Pulls: Using the rope attachment, Setting cable height to forehead level, Using a pronated grip to grip the handles, Pulling to your face and your elbows should naturally come
outwards
Chest Exercises
BB Bench Press: Set feet into the ground, Elbows tucked 45 degrees from side, controlling the weight, retract shoulders and shoulder blades into bench, Wrist in line with elbows, Grip
the bar slightly wider than shoulder width. Bring bar to sternum then back to optimal rest position,
DB Bench Press: Set feet into the ground, Elbows tucked 45 degrees from side, controlling the weight, retract shoulders and shoulder blades into bench, Wrist in line with elbows,
Bringing DB’s to sides pushing up and inwards to squeeze the chest
Cable Flies:
Machine Chest Press: Elbows tucked 45 degrees from side, control weight, retract shoulders and shoulder blades into bench, Wrist in line with elbows.
Bicep Exercises
DB Bicep Curl:Supinated Grip, Elbows to the side curling the weight up and trying to squeeze your biceps hard as you can at the top of each rep and slowing the rep on lowering portion
DB Hammer Curl: Neutral Grip, Elbows to the side curling the weight up and slightly angled inwards and trying to squeeze your biceps hard as you can at the top of each rep and slowing
the rep on lowering portion
Triceps Exercises
Rope Pushdowns: Using the rope attachment, Elbows locked to side of body, Pulling rope down and outwards, Turning knuckles to the floor, Fully extend elbows at the bottom for every
repetition
Close Grip Bench Press: Set feet into the ground, Elbows tucked to sides, controlling the weight, retract shoulders and shoulder blades into bench, Wrist in line with elbows, Grip the bar
slightly wider than shoulder width. Bring bar to sternum then back to optimal rest position,