This is a great exercise to engage the lats and they also can help wake up the upper area of the triceps.
A slight twist on a standard bicep exercise. The use of the EZ curl bar means it is a bit nicer on the wrists (providing you hold it right!) and is a different sensation due to the positioning and rotation of the forearms.
The Incline Squeeze Press is a Dumbbell Press with a few differences. The dumbbells are held in a neutral position and at all times you are squeezing them together as hard as you possibly can! By doing this we are shifting the stress of the movement onto your chest muscles. We drop the weight of this exercise so that you can concentrate more on the squeeze as opposed to how much weight you are lifting!
I have no shame about my love of pumpkin but I have to admit, the way Americans obsess over their pumpkin pie and pumpkin spice recipes ESPECIALLY around Halloween made me curious to conjure up a smoothie for us all to enjoy – and I’m so glad I did!
To be prepped for this recipe, you will need to have baked or boiled the pumpkin up beforehand. You can do this and then pop the servings into freezer bags to keep them ready to be used!
A variation on your standard squat the bench squat is useful in determining the depth required for a full squat or for enhancing glute activation by ensuring users are squatting backwards in the movement.
Having strong abs is important but a lot of the time we forget about those also important obliques that flank your six pack! This exercise is one you will be challenged by at the time.. and they will certainly let you know about it for days after!
Angry and want to smoosh someone’s face for being horrible and painful? Medicine Ball Slams are a healthy and legal alternative! By combining the squat movement and a shoulder press into a slam using your lats and triceps.. this is a great all body exercise!
Sissy Squats are an excellent exercise to help develop the quadricep muscles of your legs. The sissy squat equipment allows you to get into a position that your centre of balance and gravity would not normally allow.
Sometimes it’s good to mix it up and use machine based weights. There is added stability and the movement is effectively dictated by how the machine is set up. The Machine Chest Press can also help hit some chest muscle fibres that sometimes like to be a bit stubborn!
Devil’s Press is just a fancy name for a Military Press where you do 3 grip variations for 6 reps one after another. By that last set of six.. it will indeed feel evil.
To set up for each set, you are simply adjusting your hand positioning on the bar. For the first set. Stand up against the bar and see where your shoulders are on the bar – your hands will be just next to your shoulders. For the second set, you move your hands outwards the distance of one hand width which should be around 12 cm. The third and final set you do exactly the same thing. All up you are looking for 18 reps. 6 + 6 + 6
A staple of any gym. The shoulder press is all about building strong and functional shoulders! By using dumbbells we are encouraging the stabilisers of the shoulder to be more active in the movement plus we can maneuver the dumbbell and elbows into a more aligned position beside the head which is not possible with a bar.
In this demonstration, the grip type is a prone one.
TIP: If training alone and without a spotter, while seated start by placing the dumbells in an upright position on your knees. In two quick movements, raise your knees one after another to get those dumbbells up with minimal fuss.
A rack pull is actually a variation and partial movement of a deadlift. It is great for strengthening the back and also you can get a bit of glute work in there too which is no bad thing!
Neutral spine, shoulders in depression and flex your lats, pull bar into your knee, leg press the floor away. Keep your shins vertical and your butt poked back. Before your pull each rep insure you feel your lats tight and innervated to ensure they take the load.
Using a long rope for triceps means you have more mobility and room to position your arms. In this case, to get your arms around and behind you.
This variation of the barbell bicep curl helps engage the extensors in the forearms which often can be the weak link for people when it comes to training!
This exercise is possible using a back extension machine or even over the edge of a leg press seat. The addition of the olympic bar provides further resistance.
You’ve just done an early morning exercise session and you are short on time. Gotta eat something but what? Well then – why not this! These yummy Protein Oat Slices are full of nutrition to get your day started right – I mean – you’ve done the exercise, you might as well go all the way and back it up with some healthy food!
The Low Overhead Tricep Extension is a nice finisher for your arms! Feel the burn indeed. In this variation, the cable pulley is in a low position. This changes the degree of stimulus at the bottom of the exercise range of motion.
This exercise can also be done with a straight bar
The High Overhead Tricep Extension is a nice finisher for your arms! Feel the burn indeed. In this variation, the cable pulley is in a high position. This changes the degree of stimulus at the top of the exercise range of motion.
This exercise can also be done with a straight bar