08 Dec Single Leg Anterior to Posterior Squat – Squat Rack
HOW: Begin by standing at a squat rack or a doorway. Use upper body assistance while driving the knee closest to the squat rack into the squat rack. Assume a single leg squat position in a quarter or half squat position keeping pressure from...
08 Dec Sidelying Shoulder Press – Kettlebell
HOW: Begin in a sidelying position with a dumbbell or kettlebell in hand. Prop yourself up with your elbow underneath your shoulder. Push through the forearm to lift the torso away from the ground. With the arm rotated away from the body,, press the weight...
20 Jul Deep Lateral Step Down – Assisted
HOW: Stand on the edge of a taller box/step and balance with all of your weight on the leg you want to exercise. Make sure you are next to a sturdy surface that will support your weight, we will be using this for assistance. Your...
26 Apr Closed Grip Lat Pull Down – Seated, Cable
HOW: At the lat pulldown machine, get set up by first holding onto a VBar overhead and then lowering yourself until your lower body can stabilize you. In this position, initiate the motion by pulling with the shoulder blades, and followed by the shoulders and...
26 Apr Double Leg Calf Raise – Leg Press Machine
HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you want to start with your knees as straight as possible.. Toes are facing up towards the ceiling and your feet are comfortable hip width apart Use the arms...
26 Apr Double Leg Hamstring Curl – Machine
HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move. Hold onto the handles...
26 Apr Double Leg Leg Press – Machine
HOW: Find a seated position in the leg press machine with your feet comfortably hip width apart. Stabilize the upper body and core by grasping the handles to the side. Bring the legs up to the plate of the leg press. Keeping pressure through the...
26 Apr Eccentric Bicep Curl – Cable
HOW: Find a seated position in the bicep curl machine. Get set up with the elbow of the arm that is intended to do the work bent and slowly straighten your arm until you reach thebottom position. At the bottom, use the opposite arm...
26 Apr Eccentric Hamstring Curl – Machine
HOW: In a seated position in the leg curl machine, get set up with the legs straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move. Hold onto the handles...
26 Apr Eccentric Knee Extension – Machine
HOW: Get into a seated position in the knee extension machine. Place the pad just above your ankle joints. Make sure that the ankles are below the knee. Anchor and stabilize your upper body and core by grasping the handles. Push into the pads to...
