LEG EXTENSIONS

Exercise Instructions

1. The leg extension is a great exercise for isolating the quads. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.
2. Then adjust the back rest so that your knees are just off the end of the seat.
3. Select the weight you want to use on the stack.
4. Take the weight off the stack by extending your legs slightly. This is the starting position for the exercise.
5. Holding onto the handles for stability, and bending at the knees only, extend your legs out as far as possible.
6. Hold for a count of 1 while squeezing your quads, and then slowly lower back to the starting position. The weight should not touch the stack.
7. Repeat for desired reps.

Exercise Tips:

1. Use a slow and controlled movement - do not "kick" the weights up.
2. Pause at the top of the movement and squeeze your quads. This adds intensity to the leg extension.
3. Leg extensions can be used as a pre-exhaust exercise for squats or other big compound movements. It is also used for the second exercise in compound/isolation supersets.
4. Do not drop your toes down and back beyond your knees. At no point should your knees track out over your toes as it causes undue stress on the knee joints.

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LEG PRESS

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: 

                            Always check to make sure that when you re-rack the weight the platform is securely locked.


Variations: 

                              All foot stance variations described in the foot stance section.

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DUMBBELL LUNGES

Exercise Instructions

1. Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
2. Hold the dumbbells down at your sides. You are now in the starting position.
3. Step forward with your left leg while maintaining your balance and squat down through your hips.
4. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
5. Push yourself back to the starting position by using your heal to drive you.
6. Repeat this movement with your right leg and then repeat for desired reps.

Exercise Tips:

1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
2. This exercise requires a good deal of balance and is not recommended for those with balance issues.
3. Keep your head up and back straight throughout the exercise. Never allow your back to round. 

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BARBELL FULL SQUAT

Preparation

For best results and safety purposes use a squat rack. The bar must be placed just below a shoulder level. To begin the exercise step under the bar and place the back of your shoulders (on the upper traps) across it. Grasp the bar with wide overhand grip and dismount it from the rack by pushing with your legs and at the same time straightening your torso. Step away from the rack with a few short steps and position your feet about shoulder wide apart, with toes slightly pointed out. Keep the head up and maintain a straight back during the movement. This is your barbell full squat starting position.

Execution

Take a deep breathe and start lowering the bar in controlled motion by bending the knees and sitting back with your hips, until your hamstrings reach your calves. From this point begin to raise the bar by pushing into the floor with your heel, as you extend the hips to get back to starting position. Exhale as you perform this part of the movement.

Recommendations

• - Keep the head up and maintain a straight back in entire movement.
• - Don't look down or rotate the neck in any case this can cost you loss of balance and serious injury.
• - Keep bodyweight on heels, not on the toes, to prevent unnecessarily strain on your knees.
• - Don't lock out your knees at the top of the movement, this would help you to reduce the pressure of your knees and to keep the tension on your legs muscles.
• - Point your knees in the same direction as feet throughout the movement.
• - If you can't perform the barbell full squat in the full range of motion you need to work on your hip and ankle flexibility.

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BACKWARD DRAG

1. Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
2. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible. 

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BARBELL LUNGE

Exercise Instructions

1. It is safest to perform the lunge inside a squat rack. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
2. Stand under the bar with your feet at about shoulder width apart. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
3. Now take your hands over the back and grip the bar with a wide grip for stability.
4. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
5. Take a few steps back and stabilize yourself. You are now in the starting position.
6. Step forward with your left leg while maintaining your balance and squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
7. Push yourself back to the starting position by using your heal to drive you.
8. Repeat this movement with your right leg and then repeat for desired reps.

Lunge Tips:

1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints. 
2. This exercise requires a good deal of balance and is not recommended for those with balance issues. Begin by using a very light weight to first perfect the movement.
3. Keep your head up and back straight throughout the exercise. Never allow your back to round. 

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SEATED CALF RAISE

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.
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.
3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
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.
6. Repeat for the recommended amount of repetitions.

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ROCKING STANDING CALF RAISE

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
6. Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
7. Hold for a second and bring them back down as you breathe in.
8. Repeat for the recommended amount of repetitions.

Caution: 

                       Maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury. Also, choose a conservative weight. This exercise requires a lot of balance and choosing too much weight may cause you to lose balance and fall.


Variations: 

                        A smith machine can be used for this exercise as well and it is a better choice for those with poor balance. Dumbbells can be used also.

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DONKEY CALF RAISE

Exercise Instructions

1. Set up for the donkey calf raise by setting a calf raise block or step in front of something stable to hang on to.
2. Stand on the block with the balls of your feet on the edge.
3. Bend over and hold onto something stable such as an incline bench. For added weight, you can have someone sitting on your back.
4. Slowly let the heels drop as far as possible. This is the starting position for the movement.
5. Raise your heels slowly until you're pushing them as high as possible.
6. Pause and squeeze the calf muscles. Then slowly lower yourself back to the starting position.
7. Repeat for desired reps.

​Exercise Tips:

1. Ideally, donkey calf raises are performed with someone sitting on your buttocks/lower back. You may find your own body weight is not very challenging.
2. Keep the rep timing slow and control the weight.
3. Do not bend at the knees.

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CALF PRESS ON A LEG PRESS MACHINE

The calf press on a leg press exercise uses a leg press machine to help work and strengthen your calf muscles.
Steps :
1.) Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press.
2.) Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free),
3.) Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body (dorsiflex).
4.) Perform these movements slowly for maximum benefit.
Tips :
1.) Use lighter weight on this exercise than you are able to lift with a leg press until you are familiar with the movements.

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BARBELL SEATED CALF RAISE

Exercise Instructions

1. For this exercise you'll need a barbell, a flat bench or seat and a block or step. To set up, place the block around 30 inches from the end of a flat bench.
2. Grasp a barbell and sit down on the end of the bench with the barbell on your thighs just behind your knees.
3. Place the balls of your feet up on the block and allow your heels to drop as far as possible without hitting the floor. This is the starting position.
4. Slowly raise your heels up as far as possible, and then squeeze the calf muscles at the top of the movement. 
5. Then slowly lower your heels back to the starting position and repeat for desired reps.

Exercise Tips:

1. This is a very useful exercise if you don't have access to as seated calf raise machine.
2. Use a full range of motion by allowing your heels to drop as far as possible and raise as high as possible.
3. Keep the rep timing slow and controlled.
4. The balls of your feet should be on the end of the block. Moving them forward makes the exercise easier - that's cheating!

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WIDE GRIP LAT PULL DOWN

How To Perform The Wide Grip Lat Pulldown

• Sit on the seat of the lat pulldown machine and set the thigh supports snugly against your thighs.
• Grip the longbar attachment with an overhand grip. Your hands should be spaced roughly 6-12 inches past shoulder width on each side depending on the length of the long bar and length of your arms.
• Once the correct grip is obtained, you will bring the bar below your chin by retracting your shoulder blades and bending at your elbows bringing them down to the side of the body.
• After the weight has been lowered below your chin, you must return the arms to full extension before completing the next rep.

Wide Grip Lat Pulldown Tips

• A wider grip on the bar will allow you to focus more on working the lats and less on the biceps, while a more narrow grip will place more emphasis on bicep strength.
• Do not lean back when performing this exercise. Leaning back will cause your body weight to assist with the lift which reduces the total workload to the muscles.

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SHOTGUN ROW

Shotgun Row Guide

1. Attach a single handle to a low cable.
2. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, spinet  the wrist, turning the palm upward as you go.
4. After a brief pause, return to the starting position.

 

 

 

 

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PULLUPS

Instructions

Preparation

Step up and grasp bar with overhand wide grip.

Execution

Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Comments

Range of motion will be compromised if grip is too wide.

Easier

To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar.

• Partner Assisted
• Self-assisted

Harder

Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.

• Weighted Pull-up

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KNEELING HIGH PULLEY ROW

1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
3. After pausing briefly, slowly return to the starting position. 

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ELEVATED CABLE ROWS

Exercise Instructions

1. The high seated row is a great exercise for hitting the upper back and traps. Grab a flat bench and position it in front of a cable machine.
2. Attach a rope extension to the low pulley cable and select the weight you want to use on the stack.
3. Sit down on the bench facing the cable machine with your feet and knees together.
4. Grasp the rope extension from below with a neutral grip (thumbs facing inwards).
5. Sit straight up with your shoulders back and arms fully extended. This is the starting position.
6. Slowly pull the rope up towards your upper chest.
7. At the top of the movement, part the rope so that your hands are almost touching your shoulders.
8. Pause, and then slowly lower the weight back to the starting position.

​Exercise Tips:

1. Squeeze your shoulders together at the top of the movement.
2. Only your arms should move in this exercise. Focus on keeping the rest of your body as still as possible.

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CHIN UP

Instructions

Preparation

Step up and grasp bar with overhand wide grip.

Execution

Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Comments

Range of motion will be compromised if grip is too wide.

Easier

To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar.

• Partner Assisted
• Self-assisted

Harder

Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.

• Weighted Chin-up

  

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ALTERNATE HEEL TOUCH

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
3. Now go back slowly to the starting position as you inhale.
4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
5. Continue alternating sides in this manner until all prescribed repetitions are done.

Variations: None

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AIR BIKE

 

 

Exercise Instructions

1. Lie flat on your back on a mat. Your hands should be clasped behind your head so that your elbows stick out on either side.
2. Your back and neck should be in alignment and your back should be flat against the mat. If you feel air space between your back and the mat, consciously relax your back muscles and imagine yourself melting into the mat.
3. Raise both of your knees to form a right angle with your upper body. Your knees should be bent at a right angle, and your upper leg should form a right angle with your upper body. Make sure that your back is still flat against the mat.
4. Use a steady motion that does not cause your body to rock as you exercise to make sure that the focus stays on your abs and that the crunches do not become a meaningless motion carried out by momentum.
5. Bring your right elbow to your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to tighten.
6. Move your head and neck as little as possible to make your abs work harder.

​Air Bike Tips:

1. Slowing the exercise down will cause your abs to work harder. 

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DUMBBELL SIDE BEND

Exercise Instructions

1. This exercise works the obliques. Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
2. Keep your feet firmly on the floor with a shoulder width stance.
3. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
4. Without pausing at the top, bend down to the left.
5. Repeat for desired reps.

​Side Bend Tips:

1. Always keep your back straight, eyes facing forwards, and bend at the torso only.
2. Concentrate on the stretch and contraction of the oblique muscles (down the side of your body).
3. Keep the dumbbells close to your body.
4. This exercise can also be performed while seated on the end of a bench. 

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