Leg Exercise: Squat

Barbell squat form Barbell squat form

Type Resistance Target (primary) Quadriceps Target (secondary) CalvesGlutesHamstrings, Lower back
Equipment Dumbbells Barbell Bodyweight Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • If you are using a barbell, position it high on the shoulders and hold at each side. Make sure the bar is placed at height where you can unrack it with your feet flat on the floor.
  • Take a step back. Stand with feet shoulder width apart, pointing slightly outward
  • Bend at the knees while you hinge your hips back (focus should be on pushing your hips back – do not allow your knees to travel over your toes)
  • Descend until it is possbile to draw a line parallel to the floor from your knee cap to where your upper thigh and hip are joint together.
  • Exhale and push through your feet as you extend your knees and hips until your legs are straight.
  • Keep your knees pointed in the same direction as your toes – if you find this difficult, try to focus on pushing through your heels and the outside of your feet.
  • Avoid rounding your back and keep your head up throughout the movement

→ See the full leg workout here

[end]What’s your squat PR? [/end]

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Leg Exercise: Smith Jump Lunge

Smith machine jump lunge Smith machine jump lunge
Aka lunge sprint

Type ResistancePlyometric
Target (primary) Quadriceps
Target (secondary)  CalvesGlutesHamstrings
Equipment Smith Machine Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Unilateral

How is it performed?

  • Place yourself with bar of the smith machine on your shoulders in a lunge position: One leg back, knee lowered to the ground or slightly above, front leg at a 90 degree angle.
  • From here explode upwards by driving the force through the heel of your front leg and change positions of your legs.
  • Lower back down into a lunge position and repeat.

→ See the full leg workout here

[end]What’s your favorite leg exercise? [/end]

Back Exercise: Machine Lat Pulldown

Machine Lat Pulldown Machine Lat Pulldown

Type Resistance Target (primary) Latissimus Dorsi Target (secondary) Middle backBicepsRear deltoid
Equipment Machine Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Grap the handles with your palms facing away from your body, and sit down with your thighs under the supports.
  • Pull down the lever to your upper chest by drawing your shoulders and upper arms up and back. Focus on fully contracting your back muscles.
  • Slowly raise the bar until your arms and shoulders are fully extended.

→ See the full back workout here

[end]What’s your favorite exercise for the lats? [/end]

Leg Exercise: Romanian Deadlift

Romanian deadlift

Type Resistance
Target (primary) Glutes Target (secondary) Hamstrings, Hip adductorLower backCalves
Equipment Barbell
Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Unilateral

How is it performed?

  • Grap a barbell on the floor using a pronated or mixed grip slightly wider than shoulder width.  Keep your back and arms straight throughout the movement.
  • Stand with your feet shoulder width or less apart, and bend slightly at the knees (if you find that you have to bend your knees a lot, you might have to work on your hamstring flexibility)
  • While exhaling, lift the barbell up by squeezing your glutes and straightening your hips until you are standing up straight.
  • Lower the barbell again by pushing your hips back and bending slightly at the knees (if your hamstrings are tight, you might have to reduce your range of motion)

Variations

→ See the full leg workout here

[end]Regular or romanian – What’s your favorite kind of deadlift? [/end]

Shoulder Exercise: Pulley Row

Pulley row Pulley row

Type Resistance Target (primary) Rear deltoid Target (secondary) Middle backBiceps
Equipment Cable (with rope attachment) Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the pulley so it is at the same height as your shoulders.
  • Hold the rope attachment with an overhand grip, shoulders stretched forward, arms straight and parallel to the floor – keep your arms parallel to the floor throughout the movement.
  • As you exhale, pull the rope towards your upper chest by moving your elbows out and back until they are behind you.
  • As you inhale, slowly move back to the starting position.

→ See the full back & leg workout here

[end]Have you ever tried this type of row? [/end]