Back Squats (Primary Exercise)
STEP #1
Starting Position: Step under the bar in a spit-stance position (one foot on either side of
the barbell). Grab the bar in a pronated grip position (palms facing forward). Hands
should be positioned slightly wider than shoulder width, and the elbows should be fully
flexed (bent). The bar may be positioned behind your head either:

Along the top of the shoulder (trapezius) at the base of the neck. Avoid any
shrugging of the shoulders in an upwards motion.

Lower and across the posterior deltoids (back of the shoulders). This requires a
slightly wider grip.
STEP #2
Stiffen the core and abdominal muscles to brace and stabilize the spine.
STEP #3
Hold the chest up and out, tilting the head slightly up and dip slightly to unrack the bar,
extending the hips and knees to lift the bar.
STEP #4
Once the bar is unracked, take a step backwards and position your feet at a shoulderwidth apart with the toes pointed forward or slightly outward. Shift your body weight
over your heels.
STEP #5
Downward Phase: First shift your hips backwards then downwards, using the knees
like a hinge. As you lower your hips the knees will then begin shifting slowly forward.
Keep the spine straight and trunk stable by bracing the core muscles.
STEP #6
Lower yourself until one or more of the flowing occur:




Thighs are near parallel with the floor
Thighs are at parallel with the floor
Heels begin to lift off the floor
Until your torso begins to flex forward
Maintain balance and control of your feet and knees and try to think about sitting back
onto a chair.
STEP #7
Lowered Position: The knees should now be aligned over the second toe and the bar
should remain parallel with the floor. The back should remain flat with weight being
evenly distributed over both feet.
STEP #8
Upward Phase: While maintaining a head-up position, exhale and extend the hips and
knees, pushing the feel into the floor through your heels. The hips and torso will rise
together, keeping the heels flat on the floor and the knees aligned over the second toe.
Continue to extend this position until you reach the standing, starting position.
STEP #9
Following the end of the set (# of desired repetitions), step forward into a split-stance
position, dip down and re-rack the bar.
Forward Lunges (Secondary Exercise)
Power Clean (Primary Exercise)
STEP #1
Starting Position: Stand in front of a barbell, with your feet shoulder to hip-width apart
and the balls of your feet directly under the bar. Your feet should point forward or be
turned out slightly. Squat down to grasp the bar with a closed, pronated grip (fingers
wrapped around the bar, with a closed-thumb grip). Your grip position should be
immediately outside of your knees (slightly wider than shoulder width).
STEP #2
Your back should be flat, arms fully extended with shoulders over the bar or slightly
ahead of the bar, chest forward, head aligned with your spine or slightly extended (head
facing slightly upwards) and eyes looking forward. Depress and retract your scapulae
(pull your shoulders down and back) and engage your abdominal / core muscles
("bracing") to stiffen your torso and support your spine.
STEP #3
Upward Movement - 1st Pull: Keeping a firm grip, exhale, slowly push through your
heels, and extend your hips and knees, lifting your hips and shoulder together. Maintain
your shoulder, extended arm and flat back position, keeping the bar close to your body
(shins). Remember, this first pull is performed slowly.
STEP #4
Upward Movement - Scoop or Transition: As the bar passes your knees, thrust your
hips forward against the bar. Do not hyper-extend your low back. This movement is
performed "explosively".
STEP #5
Upward Movement - 2nd Pull: While keeping the bar as close to your body as possible,
continue to lift the bar explosively upwards, extending the hips and knees while
simultaneously adding an explosive shrug and calf raise. This helps pull the bar higher
from the floor. Due to the explosive nature of this phase, the torso may exhibit some
slight hyper-extension, the head may tilt backwards and the feet may leave the floor
momentarily. Continue lifting the bar with the palms facing downwards and bar close to
the body until the joints reach full extension at which point you should start bending your
elbows and and flaring them outwards. This should occur as the bar reaches chest level.
STEP #6
Upward Movement: Catch: At full extension, rotate your wrists and arms around and
under the bar while simultaneously flexing your hips and knees to drop your body under
the bar. Once your arms move under the bar, push your elbows forward and upwards
until your upper arms or forearms are parallel to the floor. The bar is caught on the front
edge of your shoulders immediately in front of your clavicles (collarbones, similar to how
to hold the bar for a front squat). Often, lifters will relax their grip on the bar during the
catch phase and allow the bar to roll closer to the body. This allows the individual to lift
the elbows and upper arms up higher.
STEP #7
At the end of the catch phase, the torso should be near vertical, feet flat, head neutral
and shoulders just forward of the hips. The catch phase ends when the individual
stands up straight.
STEP #8
Lowering Movement: Grasp the bar, inhale and slowly lower your elbows towards the
floor, moving the bar off the shoulders. As the bar reaches hip level, flex the hips and
knees as one would in a dead lift, lowering the body and bar to return it back to the floor.
STEP #9
Exercise Variation: A modification to the Power Clean is a Hang Clean where the bar
starts at the mid-thigh position (end of the 1st Pull). This exercise may prove to be more
difficult as without the 1st pull, much of the initial momentum needed in the 2nd pull is
lost.
Upward Row (Secondary Exercise)
Barbell Bench Press (Primary Exercise)
STEP #1
Starting Position: Lie supine (on your back) on a flat bench with your feet firmly placed
on the floor or upon a raised platform to allow you to maintain a flat or neutral spine
(with normal curvature). Position your body on the bench so your eyes are below the
bar. Depress and retract your scapulae (pull shoulders down and back) to make firm
contact with the bench. Your head, shoulders, butt and feet should remain in contact
with the bench and floor/riser throughout the exercise. Grasp the bar with a closed,
pronated grip (palms facing forward, thumbs wrapped around the barbell).
STEP #2
Signal your spotter for assistance in moving the bar to your starting position. Once the
bar is unracked, position the bar over your chin or upper chest with your elbows fully
extended. Maintain a neutral wrist position (avoid flexion/extension at the wrist joint).
STEP #3
Downward Phase: Inhale and slowly lower the barbell in a controlled movement while
maintaining a neutral wrist position and forearms perpendicular to the floor. Lightly
touch the bar to the middle of your chest, just below your armpits, while maintaining
your trunk position. Keep the elbows close to your sides (emphasizes more triceps) or
flared out from the body (emphasizes more pectorals). Maintain all points of contact with
the bench and floor/riser and avoid any arching in the low back.
STEP #4
Upward Phase: Exhale and gently press the bar upwards to full elbow extension and the
original starting position with the bar positioned your chin or upper chest. Maintain all
points of contact with the bench and floor/riser, avoid arching your back during the lift,
and maintain your neutral wrist position throughout the movement.
STEP #5
At the end of the set, signal your spotter to assist you in taking the barbell and maintain
a firm grip until the bar is racked.
Lying Dumbbell Pec Fly (Secondary Exercise)
Lat Pulldown (Primary Exercise)
STEP #1
Starting Position: From either a seated or standing position, grasp the handles or bar
with a closed, pronated grip (palms facing forwards and thumbs wrapped around the
handle/bar) with a grip wider than shoulder-width. If standing, assume a split-stance
position for better stability, stiffening your core and abdominal muscles to keep your
torso erect to prevent excessive arching in the low back.
STEP #2
If sitting, lean backwards slightly with your feet firmly placed on the floor, securing your
thighs under a pad to anchor your body. Extend your elbows, set your scapulae to avoid
shrugging (depress and retract or pull your shoulders and back) and stiffen your core
and abdominal muscles to avoid any arching in the low back.
STEP #3
Downward Phase: Gently exhale and pull the bar down towards the upper chest,
guiding your elbows down towards your sides in a nice straight line. To emphasize the
back muscles, think about pulling your elbows to your ribs. Continue to pull until the
handles or the bar touch the upper-chest area or the elbows begin flare backwards.
Maintain your torso position throughout the movement (standing vertical or sitting with a
slight backwards lean).
STEP #4
Upward Phase: Inhale and slowly allow the elbows to extend back to the starting
position, but avoid the tendency of the scapulae (shoulder blades) to shrug upwards.
Maintain the position of your torso.
Lying Dumbbell Row (Secondary Exercise)
Seated Calf Raises
STEP #1
Sit on the machine and place your toes on the lower portion of the platform provided
with the heels extending off. Choose the toe positioning of your choice (forward, in, or
out) as per the beginning of this chapter.
STEP #2
Place your lower thighs under the lever pad, which will need to be adjusted according to
the height of your thighs. Now place your hands on top of the lever pad in order to
prevent it from slipping forward.
STEP #3
Lift the lever slightly by pushing your heels up and release the safety bar. This will be
your starting position.
STEP #4
Slowly lower your heels by bending at the ankles until the calves are fully stretched.
Inhale as you perform this movement.
STEP #5
Raise the heels by extending the ankles as high as possible as you contract the calves
and breathe out. Hold the top contraction for a second.
STEP #6
Repeat for the recommended amount of repetitions.
Barbell Wrist Curls
STEP #1
Start out by placing two dumbbells on the floor in front of a flat bench.
STEP #2
Sit down on the edge of the flat bench with your legs at about shoulder width apart.
Make sure to keep your feet on the floor.
STEP #3
Use your arms to grab both of the dumbbells and bring them up so that your forearms
are resting against your thighs with the palms of the hands facing up. Your wrists should
be hanging over the edge of your thighs.
STEP #4
Start out by curling your wrist upwards and exhaling.
STEP #5
Slowly lower your wrists back down to the starting position while inhaling. Make sure to
inhale during this part of the exercise. Tip: Your forearms should be stationary as your
wrist is the only movement needed to perform this exercise.
STEP #6
Repeat for the recommended amount of repetitions.
STEP #7
When finished, simply lower the dumbbells to the floor.