Frog pumps are an awesome high volume, low load glute exercise that can be used as activation at the start of a lower body session, or as a ‘finisher’ at the end
I don’t know how Jon comes up with these ones, but a challenging variation on standard hamstring curls that is literal hell!
Lying leg curls are one of the top exercises for isolating the hamstrings – the muscles on the back of your thighs.
A harder variation of the standard double leg hip thrust, this one is a sure way to get the glutes working!
A surefire way to get those posterior delts firing!
This movement provides a deep stretch in your Quadratus Lumborum (QL), which is the muscle sitting next to your lumbar spine!
This movement provides a deep stretch in your Quadratus Lumborum (QL), which is the muscle sitting next to your lumbar spine!
This variation on your typical Tricep Push uses the handle attachments to really to get the outer aspects of your triceps firing! Make sure you push all the way down to the bottom and that your arms straighten out at the bottom!
Wanting to target all three heads of the triceps, this one does the trick with a one-arm isolation exercise!
Wanting to target all three heads of the triceps, this one does the trick with a one-arm isolation exercise! You’ll want to strengthen your wrist extensors to be able to increase the load as these are relatively weak in comparison to your tricep muscles.
The V Grip Cable Front Raise is a variation of the front raise and an exercise used to build the muscles of the shoulders. Utilising the cable machine is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.
The Wide D Grip Pulldown Bar is a more “shoulder friendly” way of training lats. If you have some old shoulder injuries you may find the neutral grip more comfortable, especially on wide grip pulldowns.
The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily targets the latissimus dorsi (Lats) muscles. But the upper back (Rhomboids) is also heavily stimulated during this exercise because of the close grip bar, plus the biceps and forearms get a good workout since you’re using them to pull the weight.
This exercise targets your posterior deltoid alongside your upper back muscles. Using the cables means you are able to create constant tension throughout the movement.
This exercise targets your posterior deltoid alongside your upper back muscles. Using the cables means you are able to create constant tension throughout the movement.