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Cable crunches (targets your abs muscles)
  • Kneel below a high pulley that contains a rope attachment.
  • Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
  • Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
  • With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
  • Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
  • Repeat.
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Bent over dumbbell lateral raises (targets your shoulders)
  • Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground.

 

  • Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position.

 

 

  • Repeat.

 

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Barbell squat (Targets your legs and gluts)
  • From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

 

  • Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

 

 

  • Keep head facing forward, back straight and feet flat on floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.

 

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Barbell upright row (targets your shoulders)
  • Grasp bar with shoulder width or slightly narrower overhand grip.
  • Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

 

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Step-ups on the bench (Targets your leg muscles)
  • Stand in front of a step, bench or stair with back, legs and arms straight, feet hip-distance apart, and weights in each hand (palms facing the body). 

 

  • With right leg, step onto the center of the bench and straighten your right leg at the top. Opposite leg should remain behind you for counter balance.

 

 

  • Slowly bend right knee and step back down with left and then right foot to complete one rep.

 

  • Complete all reps on one leg before switching sides. 

 

 

  • Start with a shorter step height until you master the exercise. 

 

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Bent over barbell row (Targets your back muscles)
  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat

 

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