Hamstring Curls

Major Muscles Worked: Hamstrings, Calves, Glutes, Core Set Up: Stand up straight, feet about hip width apart. The Movement: Place your weight in your left foot, bend your right knee, and left your heel to touch your left buttocks Try to tap your right foot with your left hand Lower the right foot to the ground. Repeat on the opposite side. Specific Cues: Try to raise your leg in a controlled manner – using your hamstring to raise your leg – try not to use momentum to fling your foot up. Try to keep your core as straight and tight as possible – if you can’t touch your foot with your hand, do not use your upper body to make that adjustment – just do what you can. Read More . . .

Chest Press/Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench, floor or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing your knees Elbows are straight, holding the weights towards the ceiling, positioned over the chest. The ends of the dumbbells are either touching, or and inch or two apart. The Movement: Bend your elbows, lowering the weights with control until your upper arms touch the floor. As you lower the weights, keep the weights (and your wrists) directly over your elbows. This means that the weights will separate from each other as they lower. Without pausing at the bottom of the movement, press the weights back to the ceiling. Reverse the movement of the weights, keeping them over the chest, and gradually bringing them closer to each other at the top of the motion. Twist your palms so that they are now facing each-other Read More . . .

Swiss Ball Leg Curl

Major Muscles Worked: Hamstrings, Calves, Glutes, Core Set Up: Lie down, on your back, hands by your sides, Place the heels of your feet just over the apex of a Swiss Ball. have some distance between your feet. The easier this movement becomes, the closer you can move your feet together. Pressing through your arms to steady yourself, lift your hips up off the floor. try to create a straight line between your shoulders, hips, knees, and ankles. The Movement: Keeping your heels in position, dig your heels into the ball. Bend your knees, pulling the ball in to your body. As your knees bend, and you pull the ball into your body, try to raise your hips higher so that your hips still make a straight line between your shoulders and knees. Pull the ball in as far as you can. Reverse the movement to straighten your legs. try Read More . . .

Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench (incline or flat) or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing each other Elbows are slightly bent, holding the weights towards the ceiling, positioned over the chest. The Movement: Keeping the bend in your elbows the same throughout the entire movement, and palms facing each other, slowly separate the weights, lowering your arms to the ground. Go as far as you can Get a good stretch across your chest, and go as far as you can without losing control of the weights. Reverse the movement, squeezing the chest, and bringing your hands back together above your chest. Specific Cues: If you could trace the path of your dumbbells in the air, it would make a semi-circle – not a triangle At the top of the movement, with the dumbbells towards Read More . . .