Squat

About the Squat

Type: Compound
Level: Intermediate
Muscle Groups: Quads, Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbells

VIDEO: How To Do Squat

 

Squat Instructions

1. Set up with the barbell just below shoulder height and loaded with your chosen weight.

2. Stand under the bar with your feet apart.

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Rope Face Pull

About the Rope Face Pull

Type: Compound
Level: Beginner
Muscle Groups: Shoulders, Traps, Upper Back
Equipment: Cable

VIDEO: How To Do Rope Face Pull

 

Rope Face Pull Instructions

1. Adopt a split stance, holding your arms straight out in front with forearms pronated.

2. Breathe in deeply and pull the rope towards your face, holding your elbows high.

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Smith Machine Shoulder Press

About the Smith Machine Shoulder Press

Type: Compound
Level: Beginner
Muscle Groups: Shoulders and Triceps
Equipment: Machine

VIDEO: How To Do Smith Machine Shoulder Press

 

Smith Machine Shoulder Press Instructions

1. Set the bench down in the Smith machine shoulder press. Adjust the back at 90 degree. Sit on the bench and move so the bar is placed comfortably in front of your face.

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Reverse Hack Squat

About the Reverse Hack Squat

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes
Equipment: Machine

VIDEO: How To Do Reverse Hack Squat

 

Reverse Hack Squat Instructions

1. Load the hack machine wit the weight you are going to lift in this session.

2. It is important to lay your chest flat against the pad and shoulders should be up against the shoulder pads. Stand with your feet shoulder width apart on the bottom platform.

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Stiff Leg Deadlifts

About the Stiff Leg Deadlifts

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes, Lower
Back, Adductors, Abs, Lats, Traps, Upper Back
Equipment: Barbells

VIDEO: How To Do Stiff Leg Deadlifts

 

Stiff Leg Deadlifts Instructions

1. Stand with your legs slightly bent and shoulder width apart. Place the barbell over the top of your shoelaces. Push the hips back and bend over until your top half is parallel with the floor(Imagine a hinge at your hip and bend forward.

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