Exercises

Back Squat

Set Up

  • There are many variations to the squat, the back squat can be done using a barbell or a preloaded barbell
  • In either variation, squats should be done at a rack, with catchers just below knee height
  • The barbell height should be set to just below your height when standing to avoid 
  • The barbell should rest rest on your traps below your neck

I am...

  • putting my feet slightly wider than shoulder width
  • keeping my knees behind my toes
  • Dropping until my thighs reach parallel to the floor
  • Looking straight ahead
  • Keeping my chest perpendicular to the floor
  • Pushing with my legs and glutes
  • Breathing in on the way down, breathing out on the way up
  • Keeping my core engaged

I am not...

  • Letting my knees come forward
  • letting my knees cave in
  • Letting my chest drop
  • Looking down or looking up
  • Pushing with my lower back
  • Holding my breath
  • Resting the bar on my neck
  • Disengaging my core

Bench Press

Set Up

  • There are many variations to the bench press, this exercise can be performed using a barbell, a preloaded barbell, as well as dumbbells
  • This variation of bench press should be done on a flat bench, there are variations such as the incline bench press
  • There are different ways to grip, most common is neutral grip (thumbs towards head) or pronated grip (palms towards feet)
  • Shoulders should at 90 degrees with wrists and elbows in line
  • Both feet flat on the floor

I am...

  • Allowing the bar to come down to my chest
  • Keeping my core engaged
  • Breathing in on the way down, breathing out on the way up
  • Applying force evenly between my right and left

I am not...

  • Letting the bar rest on my chest
  • Locking out my elbows
  • Holding my breath
  • Applying more force on one side compared to the other
  • Disengaging my core
  • Bringing my feet off the floor

Bicep Curls

Set Up

  • There are many variations to the bicep curl, this exercise can be performed using dumbbells, a barbell, a preloaded barbell, a cable machine, bicep curl machine, or even resistance bands
  • This exercise can also be performed sitting or standing,  alternating sides, unilaterally, or both sides at the same time
  • Palms should be supinated with elbows at your sides

I am...

  • Keeping my shoulders retracted and traps relaxed
  • Keeping my core engaged
  • Breathing out on the way up, breathing in on the way down
  • Keeping my elbows compressed to my side
  • Controlling momentum on the way down

I am not...

  • Hyperextending my trunk
  • Holding my breath
  • Disengaging my core
  • "Swinging" my arms or torso 
  • Flaring my elbows
  • Engaging my traps, protracting my shoulders
  • Letting the weights fall

Bird Dogs

Set Up

  • Set up for this exercise is fairly simple, all you need is floor space and a yoga mat if you prefer one
  • It is also possible to advance this exercise by holding dumbbells
  • Start in quadruped (hands and knees) with your shoulders and hips at 90 degrees

I am...

  • Keeping my core engaged
  • Breathing out during extension 
  • Engaging my glutes in extension
  • Keeping my movements in the sagittal plane
  • Going slow and controlled

I am not...

  • Sagging my back
  • Holding my breath
  • Doing too much side to side movement
  • Using my momentum

Chest Fly

Set Up

  • This exercise can be performed with a machine, on a flat or incline bench, or bent over
  • If performing on an flat bench with dumbbells, wrist and elbows are stacked over the shoulders with the body lying supine (on your back)

I am...

  • Engaging my core so my back is flat against the bench
  • Keeping a slight bend in my elbows, not ever locking them out
  • Bringing my wrist to parallel with my chest
  • Using the base of my arms to pull my wrists back together
  • Breathing out during abduction(out) and breathing in during adduction(in)

I am not...

  • Arching my back
  • Holding my breath
  • Locking out my elbows
  • Bringing my wrists past parallel with my shoulders
  • Pulling with my biceps 
  • Bringing my feet off the floor

Glute Bridge

Set Up

  • There are many variations to this exercise, it can be performed with a barbell or preloaded barbell and a bench, a machine, dumbbells and a bench, or either dumbbells or a barbell from the floor
  • This variation will be performed from a bench, with either a barbell or dumbbell
  • The bar should rest right below your hip bones
  • Your back should rest against the side of the bench just below the scapula's
  • You feet should be placed so your knees create a 90 degree angle when your hips are in extension
  • You should keep your hands on the bar to ensure its stability throughout the movement

I am...

  • Keeping my chin tucked throughout the movement
  • Keeping my core engaged
  • Breathing in on the way down, breathing out on the way up
  • Squeezing my glutes at the top of the movement

I am not...

  • Extending my head and neck
  • Disengaging my core
  • Hyperextending my low back
  • Allowing my knees to cave in
  • Holding my breath
  • Using my hamstrings to lift

Plank

Set Up

  • There are many variations to the plank including planing from the elbows, from the hands, from the knees, or even feet elevated
  • In this variation we will be planking from the elbows on our feet
  • Elbows should be in line or slightly in front of the shoulders with hips and knees in extension
  • Feet are slightly closer than shoulder width
  • If this bothers your elbows you can do this exercise on a yoga mat or any type of soft padding

I am...

  • Engaging my core
  • Steady Breathing
  • Keeping my head and neck neutral
  • Tucking my hips under

I am not...

  • Disengaging my core
  • Letting my back sag
  • Raising my hips in the air
  • Hyperextending my head and neck
  • Bending my knees

Reverse Lunge

Set Up

  • This exercise can be performed with kettle bells, dumbbells, a barbell, on flat ground or on a deficit
  • Weights like the dumbbell and kettlebell can be held down at the side
  • Feet should be placed at a distance so the hips and knees flex to 90 degrees
  • You can also target different muscles by changing your torso positioning, the more you lean forward the more you will target your glutes

I am...

  • Engaging my core
  • Breathing in on the way down, breathing out on the way up
  • Keeping my chest up
  • Engaging the muscles I want to target (quads or glutes)
  • Moving in the sagittal plane
  • Keeping my knee behind my toes

I am not...

  • Disengaging my core
  • Holding my breath
  • Letting my knee sway or come in
  • Letting my knee go past my toes
  • Taking too big or small a step

Romanian Deadlift

Set Up

  • There are various ways to perform this exercise including with a barbell, preloaded barbell, dumbbells, bilaterally, or single leg
  • Feet should be shoulder width apart with a slight bend in the knees
  • The bar should be resting at thigh level with elbows in extension
  • You should hold the bar in a pronated grip (palms towards you) or an alternating grip (one palm toward you one palm away from you)

I am...

  • Engaging my core
  • Retracting my scapula's and relaxing my traps
  • Breathing in on the way down breathing out on the way up
  • Hinging at the hips
  • Lowering the bar to below my knees
  • Lifting with my hamstrings and glutes
  • Squeezing my glutes at the top of the movement

I am not...

  • Disengaging my core
  • Holding my breath
  • Bending at the knees like in a squat
  • Lowering the bar too far and compromising my form
  • Lifting with my back
  • Letting my knees cave in
  • Hyperextending my head and neck

Tricep Extension

Set Up

  • There are various ways to perform this exercise, this includes supinated (laying on your back), bent over, with dumbbells, weighted plates, or a  cable machine
  • This variation is bent over with dumbells
  • Start with knees slightly bent and bend at the hips about 45 degrees
  • Elbows begin at 90 degrees of flexion and finish at full extension

I am...

  • Only bending at the elbows, keeping my upper arm stationary
  • Engaging my core
  • Breathing in during flexion and breathing out during extension
  • Squeezing my triceps at the top of the movement

I am not...

  • Moving my shoulders
  • Holding my breath
  • Disengaging my core
  • Lifting my feet off the floor
  • Standing upright or locking out my knees