STIFF LEG DEADLIFT (RDL)

THIS IS DIFFERENT THAN A TRADITIONAL DEADLIFT (watch closely)
The only thing that separates the stiff RDL from the traditional is in the knees. If you are looking to destroy your hamstrings in one move.....well this is it.

* Choose a close stance with the feet and an overhand underhand grip at the bar.
* Keeping the bar close to the shins start to hinge at the hips (see our hinge video).
* Keep back flat and chin tucked to the chest to maintain good posture.
* Keep knees straight or with a soft bend. The point is to get as straight as possible for maximum hamstring stretch.

THIS IS DIFFERENT THAN A TRADITIONAL DEADLIFT (watch closely) The only thing that separates the stiff RDL from the traditional is in the knees. If you are looking to destroy your hamstrings in one move.....well this is it. * Choose a close stance with the feet and an overhand underhand grip at the bar.

SWISS BALL BACK EXTENSION

This is a great exercise for home if you have a swiss ball!

Muscles used: Erector Spinea, Glutes, and Hamstrings.

* Place the ball in a place that you can support your feet like in front of a wall.
* Lay down on top of the ball placing your belly button directly on top of the swiss ball.
* Begin to crunch your body towards the floor and slowly extend your body upward and pause and the top.

This is a great exercise for home if you have a swiss ball! Muscles used: Erector Spinea, Glutes, and Hamstrings. * Place the ball in a place that you can support your feet like in front of a wall. * Lay down on top of the ball placing your belly button directly on top of the swiss ball.

TRX ROWS (LOW AND HIGH)

Total Resistance Training (TRX) Rows are a fun way to work the upper back muscles including Rhomboids, Traps, Lats and Biceps.

* Choose your resistance by moving forward or backward toward your anchor point. 
* Always keep tension in the straps
* Keep core tight and body stiff
* Choose between a low row or a high row (note hand and elbow position)

Total Resistance Training (TRX) Rows are a fun way to work the upper back muscles including Rhomboids, Traps, Lats and Biceps. * Choose your resistance by moving forward or backward toward your anchor point.

WIDE GRIP LAT PULL DOWN

In this Video, we show you how to do a wide grip lat pulldown targeting the Latissimus Dorsi and Bicep muscles.

* Keep chest up
* Pull elbows down and back
 

In this Video, we show you how to do a wide grip lat pulldown targeting the Latissimus Dorsi and Bicep muscles. * Keep chest up * Pull elbows down and back

TRADITIONAL DEADLIFT

With your feet shoulder-width apart and toes forward, hinge at the hips by shooting the pelvis and glutes back while keeping a slight bend in the knees. Maintain a flat back and neutral head position throughout the move.
* Do not shrug the shoulders
* Keep back flat and core tight
* Track knees behind the toes

With your feet shoulder-width apart and toes forward, hinge at the hips by shooting the pelvis and glutes back while keeping a slight bend in the knees. Maintain a flat back and neutral head position throughout the move.

Grasp the bar with a narrow grip positioned on the inside of the knees. Choose a wide stance with toes pointing outward and knees tracking in the same direction as the toes. Squat and hinge at the hips simultaneously, keeping the chest up and core tight.
* Wide stance, toes, and knees pointing outward
* Squat and hinge at the hips to perform a sumo squat
* Chest up, core tight

Grasp the bar with a narrow grip positioned on the inside of the knees. Choose a wide stance with toes pointing outward and knees tracking in the same direction as the toes. Squat and hinge at the hips simultaneously, keeping the chest up and core tight.

BARBELL GOOD MORNINGS

The fundamental movement here is the hinge (push glutes back, keep weight in heels, knees stay over ankles and torso lowers to become parallel with the ground). This could be compared to a Romanian dead lift or stiff leg dead lift. The primary difference here is where the weight is located. Since the barbell is resting on top of the upper trap muscles, we are required to maintain a much stronger core than if the weight were to be hanging from our arms as in a dead lift. 

ALTERNATING FORWARD LUNGE

The lunge is one of 7 fundamental movements of exercise. Perfecting lunge form without weight should be one of the first objectives of any health seeker. To perform a lunge, you take a wide step forward with one leg, pause in this split stance, lower the back knee to the ground directly below the head and the front knee bends to 90 degrees directly above the ankle. An alternating forward lunge is usually performed with weight in the hands (we used dumbbells, but you could also use a barbell over the back or a weight plate in your hands). Step forward into a right leg lunge, spring back to a standing position, then step forward into your left leg lunge and repeat for the given amount of repetitions. 

KETTLEBELL SWING

This is a hinge movement!! Start the swing with a hinge at the hips, keeping the back neutral and knees bent. Swing the kettlebell through the knees, squeezing the glutes push the bell forward in a thrusting motion.
* Hinge at the hips, keeping back flat
* Keep kettlebell swinging through the legs but not lower than the knees
* Thrust the hips to propel the bell forward

This is a hinge movement!! Start the swing with a hinge at the hips, keeping the back neutral and knees bent. Swing the kettlebell through the knees, squeezing the glutes push the bell forward in a thrusting motion.

Lying on your back, bend the knees and pull both feet in as close to the glutes as possible. Squeeze the glutes simultaneously to begin the lift of the hips. Lift as high as you can, pause for 3 seconds at the top and then return to the floor and start again.

Lying on your back, bend the knees and pull both feet in as close to the glutes as possible. Squeeze the glutes simultaneously to begin the lift of the hips. Lift as high as you can, pause for 3 seconds at the top and then return to the floor and start again.