(Primary muscles: lower and upper pectorals, anterior deltoids and triceps) Lie on the bench with your shoulders 3-5 inches in front of the uprights. Place your feet flat on the floor on each side of the bench to balance your body on the bench during your set. Take an overgrip on the barbell with your hands set approximately 3-5 inches … Read More
Walking Lunges
Stand facing a room approximately 20-50 feet long. Step forward with your right leg and slowly lower your body until your rear knee is about 2 inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright. Step forward with your left leg and repeat the above. Continue … Read More
Tibialis Raises
(isolates stress on the tibialis anterior muscle in the front of your shin) Sit at the end of a flat exercise bench with your feet flat on the floor and close to each other. Raise your toes from the floor by flexing your feet upward as high as possible. Hold this peak-contracted position for a slow count of two, then … Read More
Stiff Legged Dead Lift
(places direct stress on the hamstrings, gluteus and spinal erectors) Stand upright with your feet fairly close together, your toes pointed directly forward and a shoulder-width over-grip on the bar. Keep both your arms and legs straight, but not locked, throughout the movement. Keeping your back straight, slowly bend forward at the waist and lower the barbell down. Reverse the … Read More
Stationary Lunges
Place your feet approximately 8-10 inches apart and with your left leg, take a large step forward just enough so the front of your toes is ahead of your left knee. This prevents additional stress being placed on the knee joint. Bend the left leg as fully as possible. In the bottom position, your right knee should be 2-4 inches … Read More
Leg Extensions
(quadricep isolation movement) With the backs of your knees against the edge of the padded surface at the lever arm end of the machine, slip your toes under the lower set of roller pads. With your legs bent to at least a 90 degree angle, grasp the handles (or seat edge) provided beside your hips to brace your body in … Read More
Jump Squats
(best for athletes requiring quickness and power) Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders (you can pad it with a towel if you feel the bar is penetrating into your spine too sharply). Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping … Read More
Hamstring Walk-Ins
Lying on your back, place your feet on the ball with your hands on the floor by your side. Lift your hips off of the floor so that your body is straight. Keeping your hips lifted, bend your knees rolling the ball towards your buttocks and then return to the starting position. Perform two to three sets of 10-20 repetitions … Read More
Hamstring Curl
(stresses Bicep Femoris) Lie face down on a leg curl machine with your knees just off the bench of the machine. Hook you feet behind the roller pads with the pads positioned over your Achilles Tendon (below calf/above heel). Raise your heels up toward your buttocks without allowing your hips to come off of the bench. To steady your torso, … Read More
Hack Squats
(Primary muscles: same as other squats with extra emphasis on the lower and outer sections of the quadricep muscle complex) Position shoulders beneath yokes. Place your feet close together on the foot platform with toes angled outward at approximately 45-degree angles. Straighten your legs to bear the weight of the machine. Rotate the stop bars on the side to release … Read More
Front Squats
(Primary muscles: quadriceps, gluteus maximus, and lower and upper back muscles. It places more emphasis on the front thigh than barbell squats) Step up to the bar and position it across the deltoids at the base of the neck just above the upper pectorals. With your upper arms parallel to the floor and keeping your elbows just below shoulder height, … Read More
Dumbbell Squat
(Primary muscles: quadriceps, gluteus maximus, and lower and upper back muscles) Stand between a pair of dumbbells and reach down to grasp them. Stand erect with your arms hanging down at your sides and your wrists rotated so your palms are facing inward, toward your legs. Your feet should be shoulder width apart with your toes angled slightly outward. Bend … Read More
Dumbbell Lunges
(On the front leg of the lunge, stress is placed on the buttocks and quadriceps. The back leg focuses on the upper quadriceps and hip flexors.) Standing upright with your arms straight at your sides, grasp a dumbbell in each hand. Stand with your feet 8-10 inches apart and your toes facing forward. Step forward 2-2.5 feet with your left … Read More
Drop Squats
(isolates the vastus medealis) This exercise is the same as assisted squats, however, instead of using a slow and controlled movement, the goal is to drop down to the parallel position quickly and then pausing at the bottom before returning to the starting position. Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at … Read More
Cable Back Kick
(stresses gluteals and upper hamstrings) Attach the ankle cuff to the end of the cable on the pulley machine. Hook the cuff around your right ankle and position yourself facing the machine. Step back slightly from the machine, creating tension on the cable. Keeping both legs relatively straight, use your gluteal muscles to extend your right leg as far back … Read More