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Seated Banded Leg Curl
Seated Banded Leg Curl Demo Anchor a resistance band to a spot near the floor -- such as a weight rack or the leg of a sturdy table -- then sit in a chair facing the anchor point. Tie the non-anchored end of the band around both ankles and position the chair so the band is taut when your legs are extended in the air in front of you with your knees flexed slightly. Bend your knees, engaging your hamstrings, and pull on the resistance of the band to move your heels as far back toward your body as you can. Try not to move your upper body and thighs, and keep your thighs and knees on the chair. Return slowly and with control to the starting position.
Narrow Stance Back Squat
Narrow Stance Back Squat Demo Place a barbell behind your head and slightly below your neck. Grasp the barbell with wide arms and palms facing forward. Stand with your feet very close together (about 3-6 inches apart). Keep a straight back as you inhale, and bend your legs to lower your torso down into a squat. Stop when your upper legs go slightly beyond being parallel to the floor. Reverse the motion and return back to the starting position.
Wide Stance Back Squat
Wide Stance Back Squat Demo Place a barbell behind your head and slightly below your neck. Grasp the barbell with wide arms and palms facing forward. Stand with your feet very wide apart (outside of your shoulders). Keep a straight back as you inhale, and bend your legs to lower your torso down into a squat. Stop when your upper legs go slightly beyond being parallel to the floor. Reverse the motion and return back to the starting position.
Bulgarian Split Squat
Bulgarian Split Squat Demo Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Keep your foot flat, head up, and torso upright. Keep your front knee and foot in line and pointing forward. When you squat, your front knee should not pass your toes. The wider you split your legs, the more you will emphasize your glutes.
Alternating Reverse Lunge
Alternating Reverse Lunge Demo Prop the barbell on the back of your shoulders, and hold it with your hands in a comfortable position. Stand tall with your feet together. Keep your core engaged, chest open, and eyes looking straight ahead. Step back with the right leg, bending the knee to approximately 90 degrees. This will bring the front knee to a 90-degree bend as well. Be sure to keep the chest up and open, with the core completely engaged. Using the left leg to produce the force, stand up and bring the right leg back to the original standing position. Don't lean forward, but think about the top of your head going straight up to the ceiling. This will force your glutes, quads and core to fire.
Romanian Deadlift Demo Begin from a standing position with a barbell supported in front of you with your arms fully extended. Your knees should be unlocked at the top. Lower the barbell by pushing your hips back and keeping your knees bent. Go as far as your hamstring flexibility will allow. When your threshold is met, extend the hips until the upright standing position, with bent knees, is achieved again. The romanian deadlift is similar to the straight-legged deadlift with the biggest different being the unlocked knee position during the entirety of the RDL.
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