Preparation
1. Stand on both feet.
2. Bend at the waist until chest is at a 45-degree angle
to the ground.
3. Feet should be straight ahead with knees over second
and third toes.
4. Allow arms to extend and hang in front of body with
a dumbbell in each hand.
Movement
5. Draw abs in and activate glutes.
6. Row the dumbbells, by retracting [...]

Preparation
1. Sit at machine.
2. Make any adjustments necessary to fit body.
3. Select desired weight.
4. Grasp both handles.
5. Sit upright with shoulders retracted and depressed.
Movement
6. Draw abs in and activate glutes.
7. Pull handles toward the body, by flexing elbows.
Do not arch back or allow head to jut forward.
8. Hold at end range.
9. Slowly return weight to [...]

Preparation
1. Stand facing a cable machine, with feet shoulder-width
apart and pointing straight ahead, and knees over
second and third toes. Knees should be slightly flexed.
2. Hold cables, with arms extended at chest level.
Movement
3. Draw abs in and activate glutes.
4. Perform extension of the shoulders, by bringing arms
to the side of the body, while retracting and
depressing the [...]

Preparation
1. Begin by grasping a pull-up bar with palms either
facing body or away from body and hands slightly
wider than shoulder-width apart.
2. Keep trunk straight and bend knees at a 90-degree
angle.
Movement
3. Draw abs in and activate glutes.
4. While performing a drawing-in maneuver, pull chest
up to bar, by flexing at elbows and retracting and
depressing shoulder blades.
5. Keep [...]

Preparation
1. Begin with both feet shoulder-width apart and
pointed straight ahead.
2. Hold dumbbells in each hand.
Movement
3. Draw abs in and activate glutes.
4. Lunge forward, landing on the heel of lunge foot.
5. Then, come to a stabilized position with front foot
pointing straight ahead and knee directly over second
and third toes.
6. Both knees should now be bent at [...]

Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead and knee slightly flexed over second
and third toes.
2. Place arms by sides.
Movement
3. Draw abs in and activate glutes.
4. Squat down slightly.
5. Jump up into the air, using arms and extending them
overhead (as if reaching for the sky).
6. Bring arms back to sides during landing.
7. Land softly [...]

Preparation
1. Stand with feet shoulder-width apart, toes pointing
straight ahead, and knees over second and third toes.
2. Rest barbell on shoulders, behind neck, with hands
grasping the bar wider than shoulder-width apart.
Movement
3. Draw abs in and activate glutes.
4. Slowly begin to squat down, bending knees and
flexing hips, keeping feet straight. Do not allow any
internal rotation at the [...]

Preparation
1. Stand in front of a box (six to 24 inches high), with
feet shoulder-width apart and pointed straight ahead.
Movement
2. Draw abs in and activate glutes.
3. Step onto a box with one leg, keeping foot pointed
straight ahead and knee lined up over midfoot.
4. Push through heel and stand up straight
5. Step off the box, maintaining optimal [...]

Preparation
1. Barbell should be on the ground.
2. Begin with both feet shoulder-width apart, with toes
pointing forward and knees over second and third toes.
Movement
3. Draw abs in and activate glutes.
4. Squat down and grab the barbell with both hands
(grip slightly wider than shoulder-width).
5. Drive through the heels, contract the glutes and lift
the barbell until in a [...]

Preparation
1. Stand with feet shoulder-width apart, pointed straight
ahead, and knees slightly flexed over second and third
toes.
2. Grasp a cable, with palms facing each other and
elbows flexed at 90-degree angles.
3. Keep shoulder blades retracted and depressed.
Movement
4. Draw abs in and activate glutes.
5. Extend triceps, by pushing hands toward the ground
until arms are fully extended.
6. Hold.
7. Slowly [...]