While standing with feet at shoulder width, grab the bar with a slightly wider than shoulder width grip while resting the bar across your traps/upperback. Hold your chest up and out, pull shoulder blades together, and lift the bar off the rack using knees and hips. Take a step or two back, landing with feet shoulder width apart and toes pointed out slightly. While keeping elbows high and heels on the floor, squat down until thighs are parallel to the ground. Then, extend hips and knees upward maintaining the same posture until you reach the starting position.
Stand with feet shoulder width apart with a dumbbell in each hand and arms at sides. Step forward with right leg so the right knee is slightly in front of the right foot and left knee is just off the floor. Your back should be arched and head facing forward. Return to starting position and repeat with left leg.
Sit in the machine so thighs are parallel to the foot platform and back, hips, and buttocks are pressed against the back pad. Place feet flat in the middle of platform at hip width with toes pointed out slightly. While holding the handles or side of seat, fully extend hips and knees to push platform forward, keeping heels on the platform. Don’t lock knees out at the end of the extension. Keeping the body against the pad, bring legs back in towards you until thighs are parallel to the platform.
Stand with feet shoulder-width apart in front of a barbell so shins are touching the bar. Squat down as you flatten your back and grab the bar with a pronated grip so hands are just outside of legs. Push through your heels and stand straight up while holding the barbell and keeping a straight back. The top of the movement (lock out) is legs straight, chest up, and shoulders back. After locking out, slowly squat the back down with bar.
Grasp pullup bar with a pronated grip and hands slightly wider than shoulder width. Suck in your belly button to activate core and keep legs hanging straight down. Exhale and pull body up until chin is over the bar and hold this position for a one count. Inhale while returning to start position while under control.
Place left knee on a flat bench positioned under left hip with back flat and head up. Place left arm fully extended on bench. Grab a dumbbell with the right hand using a neutral grip (palm facing body). Shrug right shoulder towards the ceiling and pull the dumbbell to the outside of the rib cage. Lower the dumbbell under control.
Lie face up on a bench with feet flat on the floor while holding two dumbbells with a pronated grip at chest level. Press both dumbbells up until both arms are fully extended above the shoulders. Lower the dumbbells under control to the start position.
Place an incline bench (45 degree angle) between two cable stacks in a cable crossover machine. With pulleys set to the lowest position, lie on bench and grab the d-handles with hands directly out to the sides at shoulder height and elbows slightly bent. Contract pecs to bring hands up and towards each other until handles almost touch. Squeeze pecs together at the top of the rep for a one to two count. Bring arms back down to start position.
Place your hands shoulder-width apart on the floor with arms full extended. Straighten legs behind you and place them together. The wider your feet, the more support you will get. While looking straight at the floor, tighten your abs, bend elbows and lower your body until chest is one inch off the floor. Press yourself back up to starting position. Keep your body in a straight line the entire time and fully protract shoulder blades at the top.
Stand in front of a barbell that is at eye level on a power rack. Grab the bar with both hands using a shoulder-width pronated grip, remove it from the rack and take a few steps back landing with feet shoulder width part. Fully extend arms towards the ceiling; pushing the bar overhead so it’s directly above your neck. Bring arms back down to upper chest.
Stand with feet shoulder width apart and a dumbbell in each hand using a neutral grip. Bend knees slightly and bring torso forward by bending at the waist. Keeping head facing forward, position dumbbells under your chest with elbows slightly bent. Raise arms out to your sides until arms are parallel to the floor keeping a slight bend in the elbows. Squeeze shoulder blades together at the top then slowly lower the dumbbells back to starting position.
Load light plates onto a barbell. While kneeling, grab the middle of the bar using an overhand, shoulder-width grip so that shoulders are directly over the bar. Your upper back should be slightly rounded and butt off the floor and high. Keeping knees on floor, roll the bar forward until you feel tension in your abs without allowing body to touch floor. Contract abs and reverse direction to return to the starting position.
Lie on your back on the floor holding the ball with both hands behind your head. Extend your legs. Brace your abs and sit all the way up. Raise your legs simultaneously and reach for your toes with the ball. Your body should form a V shape at the top.
Grab a dumbbell in each hand and sit on an incline bench with feet flat on floor. Pull shoulder blades back and let dumbbells hang at your sides with palms facing forward. Bring dumbbells up to shoulders by bending elbows. Squeeze at the top then lower arms back to starting position.
While standing with feet shoulder-width apart and knees slightly bent, grab a barbell with a shoulder-width closed supinated (palms facing up) grip. Position yourself so you’re standing up straight with your hands just outside of your hips. Keeping your back straight, flex elbows to curl the bar in an arc until bar is four to six inches away from shoulders. Slowly bring bar down to starting position.
Stand in front of a cable station with the pulley set at the lowest level. Grab the straight bar attachment using a closed, supinated grip with hands shoulder-width apart. Slightly flex your knees and position the bar in front of thighs so elbows are fully extended. Flex elbows to raise the bar towards shoulders keeping upper arms at your side during the exercise. Squeeze at the top then allow elbows to extend to the starting position.
Grab a short barbell or EZ Bar, lie down on a bench with hands in a closed, pronated grip about a foot apart and raise the bar above chest with elbows fully extended (or have a spotter hand you the bar.) While keeping elbows and arms in and not flaring out, lower the bar to touch your face or top of your head. Push bar back up, keeping elbows and arms in and return to the starting position.
Place left knee on a flat bench positioned under left hip with back flat and head up. Place left arm fully extended on bench. Grab a dumbbell with right hand using a neutral grip. Flex right elbow and shoulder so elbow is at a right angle and parallel to right leg. Keeping shoulder in this position, extend forearm back towards the hip until dumbbell is lifted toward the same height as the elbow. Lower the dumbbell under control to starting position.
While standing with feet shoulder-width apart and close enough to the machine grab the bar attachment with a supinated (reverse/underhand) grip six to 12 inches apart so the cable hangs straight down. Pull the bar down, keeping upper arms against your sides and shoulders back, until arms are fully extended at sides. Flex elbows back up bringing bar to starting position.