(stress adductors, especially the sartorius) Attach the ankle cuff to the end of the cable and around your right ankle. Grasp a sturdy upright to restrain your body and stand with your right side to the weight stack. Pull your right leg toward and then across the midline of your body as far as you can. Hold this peak-contracted position … Read More
Cable Abduction
(stresses abductors) Attach the ankle cuff to the end of the cable and around your right ankle. Grasp a sturdy upright to restrain your body and stand with your left side to the weight stack. Keeping your leg as straight as possible, extend your right leg out, away from the weight stack. Hold this peak-contracted position for 1-2 seconds before … Read More
Bench Step-ups
Stand facing a bench that is least 30 to 40 centimeters high. Hold a dumbbell in each hand and step up onto the bench with your right leg. Straighten your right leg and bring the left leg up to join the right leg. Reverse the movement stepping off with your right leg to return to your starting position. Be sure … Read More
Barbell Squat
(Primary muscles: quadriceps, gluteus maximus, hip flexors and hamstrings) Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders. Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping your feet about shoulder width apart with your toes slightly angled outward. Bend your legs and slowly … Read More
Barbell Lunges
(On the front leg of the lunge, stress is placed on the buttocks and quadricep. The back leg focuses on the upper quadriceps and hip flexors.) Balance a light barbell across your shoulders behind your neck by grasping it on each side. Stand upright with your feet 8-10 inches apart, keeping your toes pointed directly forward and your hips straight. … Read More
Ball Squat Lower Body Workout
Standing on the floor with the ball pressed between your low back and the wall, walk your feet out one or two steps in front of your body and place them shoulder width apart. Place your arms directly out in front of your chest for balance and slowly bend your knees and hips into a squat position, allowing the ball … Read More
Assisted Squats
(isolates the quadricep muscles) Place your feet approximately 4-5 inches apart and grasp a sturdy object (such as a post) with both hands. Bend your legs and slowly lower yourself into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Your spinal erectors, abdominals, and upper-back muscles should be tensed … Read More
Angled Leg Press Machine
(works the quadriceps gluteals, hip flexors and hamstrings.) Lie back against the angled back pad. Place your feet about shoulder width apart on the footplate attached to the carriage with your toes angled slightly outward. Straighten your legs (without locking the knees) and rotate the stop bars at the sides of your hips to release the carriage for your set. … Read More
3-Way Heel Raise
(focuses on the calf muscles) Place the balls of both of your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return to your starting position and perform 5-10 repetitions. Perform your next 5-10 repetitions with your toes pointing out and the … Read More
Wide Grip Pull Down to Chest
Take an over-grip on the handle with your hands set 3-5 inches wider than your shoulders on each side. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting … Read More
T-Bar Row Workout
Stand on the small platform provided on either side of the T-bar. With your legs slightly bent, bend over and grasp the handles of the T-bar. Without allowing your torso to lean upward, slowly bend your arms and pull the T-bar up until it touches your chest. Slowly return to the starting position and repeat. (Primary muscles: latissimus, trapezius, and … Read More
Straight-Arm Pulldowns
Take a narrow overgrip on the handle (your index fingers should be about 6 inches apart). Set your feet about shoulder width apart 1-1.5 feet back from the pulley. Bend your arms about 10 degrees and hold them rounded like this throughout the movement. Bend slightly at the waist and maintain this position throughout the set. At the beginning of … Read More
Seated Cable Row Workout
Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley to completely stretch the lats. Sit erect and … Read More
Reverse Grip Pull Down
Take an under-grip on the handle with your hands shoulder width apart. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting position and repeat. (Primary muscles: latissimus, rear … Read More
One arm Dumbbell Row Back Workout
Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches … Read More