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Stationary Bb Lateral Lunge1Stationary Bb Lateral Lunge2
  • Step to the side  with one foot 2-3 feet
  • Position barbell on your shoulders 
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow  knee to extend past the big toe to prevent injury.
  • Pushing off  heel, raise to starting position. 
  • Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
  • Complete 12 reps before repeating with opposite leg. 
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BB dead lift1BB dead lift2
  • Grasp the barbell by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep barbell as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  • Exhale as you lift bar, keeping your chest up, shoulders retracted,  
  • Inhale as you lower the bar to the floor.
  • Use a mirror to insure correct technique
  • Repeat 12 times
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Squat+shoulder press1Squat+shoulder press2Squat+shoulder press3
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position dumbbells at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Stabilize
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels simultaneously
  • Pressing  dumbbells  up above the head keeping wrists over the elbows and arms to sides of body at all times
  • Return and repeat 12 times
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Db Balance front lunge1Db Balance front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Step forward  with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position.
  • Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg
  • WATCH VIDEO
DB twist1DB twist2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Remember to rotate shoulders and hips and not just the arms.
  • To ensure this movement, let head follow arms during rotation. 
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 times with each side
  • WATCH VIDEO
DB twist1DB twist2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
  • WATCH VIDEO
Cobra1Cobra2
  • Lie on stomach with arms to the sides, palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • .Slowly raise your shoulders up off the ground by contracting your low back.
  • Lift chest off floor; hold for two seconds
  • Slowly return body to the floor , keeping chin tucked.
  • Don’t arch back
  • Repeat 12 times 
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Front bb suat1Front bb suat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  • Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  • Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knees stay over the feet.
  • Repeat 12 times
  • WATCH VIDEO
Butterfly1Butterfly2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath body until your neck and shoulders supported
  • Raise hips to create a “table top” position parallel to floor
  • Place barbell  on chest with close grip
  • Start position: extend elbows and raise barbell up
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position
  • Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
  •  Hyperextension or arching of the back may cause injury. Never lock your elbows.
  •  If maintaining stability is difficult, lower hips below parallel until stability is established.
  • Repeat 12 times
  • WATCH VIDEO
Db squat1Db squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab dumbbells and hold them to your sides.
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  •  Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knees stay over the feet.
  • Repeat 12 times
  • WATCH VIDEO
Tube front raise1Tube front raise2
  • Step onto tubing with knees slightly bent.
  • Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  • Raise handles to front of body at shoulder height keeping elbows only slightly bent.
  •  Return to start position and repeat 12 times 
  •  Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • WATCH VIDEO