CORE it in place and balance your feet

 

 

CORE

 

 

1. Roll Out

I.      
Make
sure that the wheel is positioned in front of you.

II.    
Sit on
the floor, leaning forward on your knees.

III.   
Use an
overhand grip to hold the wheel’s handles.

IV.  
Now
extend your arms so they move toward the floor, they shouldn’t touch the ground
just yet and lean over your wheel. Imagine being scared as a child, trying to
shield your head from harm as you curl up on your front.

V.    
Now
keeping your arms straight push the wheel in front of you, as far as you can
manage.

VI.  
You
lowered your arms in step 4, now it’s time to lower your body too.

VII. Now, you need to flex your hips as you push
your body back into the starting position.

VIII.                   
Stop
when you feel like your hips are stretching.

IX.  
Start
from the beginning!

 

2. Side Bend

I.      
Get
into position.

–  Lift a barbell and place it on your
shoulders. It should be pushed to the back, secured in placed with palms that
are facing forward

–  Make sure that your feet are aligned with
your shoulder and your back in straight.

II.    
Keep
your head raised, your back in a straight line as you bend over at your waist,
leaning right as you do so. Hold this position for a   few seconds.
.

III.   
Stand
back up and repeat the movement on your left side.

 

 

3. Torso Rotation

I.      
Grab a bar and place it on your
shoulders, behind your neck. You can stand as you do this exercise, or sit,
it’s up to you. Just remember to hold it in place and balance your feet by
planting them so they are shoulder width apart, if you decide to stand during
the exercise.

II.    
Move your upper body from left to right and back again,
squeezing your abs and oblique’s every time you turn from left to right and
then when you turn right to left, i.e at the end of a rotation. If you decide
to stop in the middle of a rotation, look straight ahead and squeeze the muscles in your glutes.

III.   
Do this for a few minutes, remembering to
breathe through each rotation.

TOTA

L BODY

 

1. High Pull

I.      
Pick the barbell up off the
floor, placing your hands so that they are shoulder-width and your palms are
curled around the top of the bar.

II.    
Hold it up to your lower thighs
and straighten your back.

III.   
Use your hips to keep the
barbell in place and lower your chest until you form as much of a 90 degree
angle as possible.

IV.  
Now, stand up quickly and pull
the bar toward your chin, bending both elbows and raising your upper arms to
move your body into position.

V.    
Push your hips out if you need
some extra generate power.

VI.  
  Slowly move your body back into the original
position.

 

2. Jump Shrug

I.      
Stand
over the barbell, positioning your body so that you are balancing on the balls
of your feet. Your legs should be aligned with your hips.

II.    
Squat down.

III.   
Pick the barbell up off the
floor, placing your hands so that they are shoulder-width and your palms are
curled around the top of the bar.

IV.  
Arch
your back, making sure that your chest is raised and your wrists are flexed. Keep your arms straight, through the entire movement,
your elbows should be pointed along the bar.

 

V.    
Now,
use your hips and your knees to pull the barbell off the floor.

VI.  
Jump,
using the momentum to bring the bar up.

VII. Bend your knees to help your body lower the
barbell to your mid-thigh. 

VIII.                   
Lower
the bar, keeping the muscles in your lower back tight.

 

3. Front Loaded Squat Press

I.      
You
need a squat rack for this this exercise. To go through the movements, you need
to start by choosing a rack that matches your height.

II.    
Next,
place your arms underneath the bar, making sure that your upper arm is aligned
with the floor.  You also need to make
sure that your upper deltoids are resting atop the bar, after you cross both
arms.

III.   
 Grab the bar tightly.

IV.  
Use
the muscles in your legs to push the bar up and off the squat rack,
straightening your upper body as you do so.

V.    
To get
into the your starting position, take a step away from your squat rack,
straighten your back, spread your legs out so they are aligned with your
shoulder and make sure that you toes are pointing out.

VI.  
Now,
slowly inhale as you lower your barbell and don’t stop until the top of your legs
and your calves form a right angle. Remember to keep your upper legs parallel
to the floor.

VII. Press the arch of your foot into the floor,
to help you to raise the barbell, and make sure that you straighten your legs
once it’s done.

VIII.                   
Return
to your ‘starting position’, exhaling as you go through the movement.

IX.  
Start
again!

 

 

 

Upper Body

 

 

 

1. Curl

I.      
Stand
up with your back straight and hold the barbell, positioning your hands so they
are directly under your shoulders.

II.    
You
need to contract both of your biceps, while keeping the top of your arms
stationary, pulling the barbell forward.

III.   
You
need to stop moving your barbell it reaches your shoulder, squeezing your
biceps and holding the position for one second. 
.

IV.  
Move
the barbell until it is directly under your shoulders.

V.    
Keep
going until you have completed all of your reps.

 

2. Wrist Curl

I.      
Sit
down on a raised surface.

II.    
Hold
the bar bell, positioning your hands so they are aligned with your shoulders
and are holding the bar in an underhand grip.  

III.   
Rest
both forearms on your thighs, your wrists should be just outside your knees.

IV.  
Roll
the barbell from your palms to your fingers.

V.    
Now
grip the barbell and point your knuckles, moving the barbell up as high as you
can.

VI.  
Move
it back down and repeat the movement.

 

3. Wrist Extension

I.      
Use an
overhand grip to hold the barbell and sit down on a flat bench, keeping your
knees just above your feet. .

II.    
Place
your palms so they are facing the floor and allow your forearms to sit on your thighs.

III.   
Start bending your wrists, stretching them to push the
barbell as high as you can.

IV.  
Move
your wrists back done and repeat the movement.

 

4. Triceps Extension

For this exercise you can use a
seat or stand up straight. You can also choose between a straight barbell and an EZ barbell.

I.      
Hold
the barbell over your head, keeping it secure with an overhand grip.

II.    
Move
the bottom of your forearm behind your upper arm, keeping your elbows over your
head.

III.   
Slowly
stretch your forearm over your head.

IV.  
Move
them back down and start again.

V.    
Let barbell pull arm back to maintain full shoulder flexion. 

 

5. Bench Press

I.      
Sit
down on a bench, and lie down with your back straight.

II.    
Use a
medium grip position to hold the barbell.

III.   
Exhale
as you push your barbell up, stopping just before your elbows lock.

IV.  
Pause
for a short break, inhale then lower the barbell back down again.

 

6. Incline Press

You need an incline bench for
this exercise.

I.      
Lie
down with your back pressed against the bench

II.    
Use a
medium grip to hold the barbell in both hands.

III.   
Exhale
as you push your barbell up, stopping just before your elbows lock.

IV.  
Pause
for a short break, inhale then lower the barbell back down again.

 

7. Decline Press

You need a decline bench for
this exercise.

I.      
Make
sure that your back is lying flat on the bench, your feet should be positioned
under the bench’s leg brace.

II.    
Use a
‘wide, oblique, overhand grip’ to push the barbell of the rack.

III.   
Now,
you need to lower the bar to your chest.

IV.  
Push
the bar back up, stopping when your arms are extended

V.    
Repeat
the motions for the desired number of repetitions.

 

8. Close Grip Press

I.      
Lie
down so that your back is lying flat on the bench.

II.    
Hold
the barbell, with both of your hands, using a close grip position. .

III.   
Exhale
as you push your barbell up, stopping just before your elbows locks. Pause for
a short break, inhale then lower the barbell back down again.

.

 

9. Pull Over

I.      
Lie
down so that your upper back is lying perpendicular on the bench.

II.    
Bend
your hips. .

III.   
Hold
the bar from behind, bending your elbows slightly as you position it over your chest.

IV.  
Move
the bar over your head, stopping when your arms are parallel to your torso.

V.    
Bring
the bar back down to your chest and start over.

 

10. Shoulder Press

I.      
Hold
the bar with an overhand grip, making sure that your hands are positioned next
to your shoulders.

II.    
Bring
the bar close to your upper chest.

III.   
Now
push the bar upward, stopping when your arms are stretched over your head.

IV.  
Bring
it back down to your chest and start over!

 

11. Bent Over Row

I.      
Grasp
the barbell, hold it so that the palms of your hands are facing down.

II.    
 Position the barbell so it’s directly in front
of you.

III.   
Get
into your starting position. Bend over, only bend your forward knees slightly,
keeping your back completely straight and aligned with mat as you do. Make sure
that your arms form a right angle with the floor.

IV.  
Make
sure that your torso doesn’t move you have lift the bar towards you. Position
your so that they are next to your body, and make sure that only your forearms
bear the weight of the bar.

V.    
When
you reach your shoulders, hold the position and concentrate on tying the
muscles in your back. Bring the barbell back down and get into your starting
position.

VI.  
Start
going through the movements again.

 

13. Kickback

I.      
Hold
the barbell behind you, positioning your arms by your sides and making sure
that your palms face behind you.

II.    
You
need to hold the bar in a  “false” grip; making sure that the thumbs
are on the side as your other fingers)

III.   
 Position your grip so that your hands are
directly under your shoulders

IV.  
You
want to start bending forward, making sure your knees are bent and stopping
when your torso is straight and parallel to your mat. .

V.    
The
barbell should be with the ‘mediolateral’ axis, i.e. positioned in where the
legs bends at the knee.

VI.  
You
need to start bending your arms and stretching them as you begin raising the barbell
up and behind you.

VII. Keep going, it’ll get easier!

 

14. Front Raise

I.      
Use an
overhand grip to hold your barbell

II.    
Extend
your arms and push the barbell up until upper arms are
above horizontal.

III.   
Lower
your arms and repeat.

 

15. Shrug

I.      
Place
the barbell in front of you and position your feet so that they are aligned
with your shoulders.

II.    
Make
sure your palms face your body and your hands are placed just outside your
shoulder width.

III.   
Now
pick the barbell up, bringing into your standing position. You need to keep
your barbell directly over the floor.

IV.  
Exhale, shrugging to lift your
shoulders.

V.    
Hold
the position for a moment, inhale and relax allow your shoulders to relax.

VI.  
 Start again.

 

 

 

Lower Body

 

1. Glute Bridge

I.      
You
need to start by sitting down on your mat and placing the barbell on top of
your hips.

II.    
Move
your back so that you are lying on the mat.

III.   
Bending
your knees, pull your heels close forward so they are near your butt.

IV.  
Securely
grasp the barbell, drive both hips up as high as possible while squeezing your
glutes.

V.    
Use
your upper back and both back to push the barbell up. As you do this, make sure
that your knees don’t open and your lower back isn’t hyperextended as you tighten
your glutes.

2. Hip Raise

I.      
Sit down
on your mat, keeping the width of the bench behind your back.

II.    
Now
start rolling the barbell back, stopping when it’s over your hips.

III.   
Lean
against the bench’s corner.

IV.  
Bend
your knees and place your feet on the mat, making sure that they are under your
shoulders.

V.    
 Place your hands on each side of the bar.

VI.  
Now,
straighten your hips and raise the bar as high as you can..

VII. Pull your hips back down.

VIII.                   
Repeat
the movement.

 

3. Deadlift

 

I.      
Stand
so that your feet are aligned with your hip, rolling the bar onto your
shoelaces. Sit back, keeping your lower back arched, pushing both hips back and
making sure your knees are bent slightly.  

II.    
Bend
down until both hands reach the bar, making sure you are looking straight ahead
the entire time.

III.   
Begin the
exercise by positioning your body in the Valsalva maneuver; i.e. breathing in
and bracing yourself for a punch in your stomach.

IV.  
Start
raising your hips, so that the bar moves across your shins.

V.    
Allow
the bar to pass over your knees and push body forward so that you are standing
at attention; with your back straight, your chest raised and your shoulder
blades pushed back.

VI.  
Return
to your starting position by reversing the movement. This means you need to
drop both hips and push the bar back onto the ground, allowing your bar to
touch both legs as you do so.

 

4. Suitcase Deadlift

I.      
Stand next
to your barbell, keeping your feet shoulder-width apart

II.    
Start
bending your knees, stopping when you can touch the bar

III.   
Touch
the bar with the palm of one hands.

IV.  
Exhale
as you stretch your legs and standing straight, taking the bar with you.

V.    
Inhale,
bend both of your knees and lower the barbell onto the floor.  Complete a set.

VI.  
Switch
hands.

 

5. Single Leg Deadlift

I.      
Stand
with your feet close together.

II.    
Pick
up the bar.

III.   
Keep
the bar in front of you, holding it up with straight arms and in an overhand
grip.

IV.  
Lift
your leg so that your foot is off the floor.

V.    
Lower the
bar back to the floor, pushing the leg that is off the floor behind you. You
need to make sure that your back is straight, with the knee from the other leg
bending slightly.

VI.  
The
knee and hip that’s attached to your left leg should be stretched throughout
the movement.

VII. When the barbell makes contact with the
floor, raise your torso, straighten your knee and lower your lifted leg.

VIII.                   
Start
again.

 

6. Squat/Front Loaded Squat

I.      
Stand with
your back straight, feet parted so that they are aligned with your shoulders.

II.    
Bring
the barbell upto your chest, securing it with an overhand grip. .

III.   
Make
sure that your triceps are parallel to your mat, so that you can support the
bar’s weight.

IV.  
Now
lower your hips, stopping when your thighs are parallel to the floor.

V.    
 Push yourself back up, as fat as you can.

7. Split Squat

I.      
Position
the barbell behind your shoulders, securing it in place by holding the
sides. 

II.    
Transition into a ‘lunge position’ by placing your right
foot in front of the left, flexing your right knee and pushing your left heel
up. Your left knee should be just above the floor.

III.   
Move
back into your starting position.

IV.  
Repeat
and change your lunge position, by placing your left leg into front of the
right.

 

 

8. Overhead Squat

I.      
Stand
up, positioning your body in a ‘wide stance’.

II.    
Hold
the bar above your head, making sure that your arms are extended.

III.   
Lower
your body, bending your knees and stopping when your thighs are parallel to the
floor.

IV.  
Stand
back up. Keep going through the movements!

 

9. Jump Squat

You need to start by getting into position.
Using an overhand grip position the barbell on the top of your back. Make sure
that your feet are aligned with your shoulders. Your toes should be pointing forward.

I.      
Now,
go down into a ‘quarter squat’ position Push your hips up, jumping as high as
you can. Just remember to keep your barbell steady!

II.    
You
need to land on behind your feet, to reduce the impact to your legs.

III.   
Return
to your starting position.

 

10. Good Morning

I.      
You
need to start by getting into position.
Using an overhand grip position the barbell behind your shoulders.

II.    
Bend
your hips, moving your torso until it is parallel to the floor. Your back
should remain straight throughout this movement.

III.   
Raise your
torso, extending your hips to help you to move back into your starting position.

IV.  
Repeat.

 

11. Step Up

I.      
Stand
up and face the side of the bench.

II.    
Using
an overhand grip position the barbell behind your shoulders and place a foot on
the bench.

III.   
.

IV.  
Step
onto the bench with one foot, extending your hip and bending your knee to help
you.  

V.    
Now,
move the second leg up too.

VI.  
Move
both legs off the bench, moving your second leg down than the first.

VII. Repeat the movements, alternating legs as
you go.

 

12. Calf Raise

I.      
You
need to start by getting into position.
Using an overhand grip position the barbell behind your shoulders. Your back
should be straight

II.    
To get
into the starting position stand on an elevated platform, balancing on the
front of your foot. To do this exercise, lower your foot. 

III.   
Now,
stand on your toes.

IV.  
Stop
for a moment.

V.    
Now,
move your foot back down.

13. Lunge

I.      
Stand up
straight, keeping your feet directly under your shoulders and the barbell on
the top of your back.

II.    
Your
hands should be placed on each end of your bar, your palms should be facing
forward.

III.   
Step
forward, moving your right leg until your thigh is parallel with the mat and
your left knee is just above it.

IV.  
Step
back, return to your starting position and repeat the movements using the
opposite leg.

 

14. Side Lunge

I.      
. Pick your bar up, positioning it on
across your shoulders.

II.    
Lunge to your left, using one leg, landing
on your heel and transitioning onto your 
forefoot.

III.   
Lower your body by flexing the knee and
bending it slightly on your other leg.

IV.  
Stand back up.

V.    
Repeat the movements, alternating legs.

 

15. Glute Hamstring Raise

You
need roller pads for this exercise.

I.      
Place
your ankles between the pads, making sure that your feet are elevated on a vertical
platform. Your knees should be on the pad, your lower tighs should lean on the
padded hump.

Place
the barbell on the horizontal handles then pick it up and place it behind your
shoulders If you don’t have a set of horizontal handles you can place the
barbell onto the floor, lower your torso by stretching your knees and move the
bar into position. Then sit down up.

II.    
Hold
it, placing one hand on each side.

III.   
Now
lower your body, stopping when it’s lying flat against the mat.

IV.  
Repeat.