13 Excercises to keep you in best shape

1. Quads: Hack Squat: Arguably the best quad builder.

Training Cues:

• Narrower stance
• Feet lower on the platform
• Control the eccentric(lowering phase) for 3 seconds
• Keep torso engaged with back flat against the pad

2. Pendulum Squats: *Humbling exercise.

Training Cues:

• Narrower stance
• 3 second eccentric
• Being hips as close to heels as possible for full ROM

3. Hamstrings: RDL: Elite at hitting entire posterior chain.

Training Cues:

• Pull hips as far back horizontally as you can to 'hinge effectively (do not bend forward at waist)
• Use Wrist Straps to ensure muscle not task failure (hamstrings not grip strength)
• Slowly lower the weight down (imagine you are pushing your butt back to close a car door behind you)
• Focus on pushing your hips 'back and up' towards the top of the room
• Use a low and controlled motion
• Ensure zero rounding of your lower back

4. Leg Press: A superb option for quad development.

Training Cues:

• Seat back as far as possible
• 3 seconds eccentrics
• Keep back flat against back rest
• Focus on a full range of motion

5. Leg Extensions:

Training Cues:

• Sit back in the seat
• 3 seconds eccentrics
• Heavy sets of 6 - 12 reps at 0-2 RIR
• Focus on a full range of motion and intensity

6. Seated Hamstring Curls: The best hamstring isolation movement.

Training Cues:

• Sit back in the seat
• 3 seconds eccentrics
• Full range of motions
• Pull your heels back as far as you can and contract hamstrings hard

7. Chest: Flat Chest Press Machine (Ideally converging): An excellent chest builder.

• Feet on the ground
• Keep your bum in the seat
• Press back against the back rest
• Slowly lower weight back (full range)
• Push and squeeze forward (elbows come towards each other)

8. Horizontal Pull (back): Chest-Supported T-Bar Rows: Like a bent over row... but better.

• Increased range of motion
• Increased external stability
• Decreased momentum
• Keep chest against the pad
• Full range of motion
• Slow eccentrics

9. Vertical Pull (lats): Pull ups: A classic for a reason.

• Full range of motion
• Pull through your elbows
• Sternum towards the bar
• Slow 3 second eccentrics

10. Lat Pull Down

Training Cues:

• Pull through your elbows
• Use wrist straps
• Pull bar to your sternum
• Minimize swinging and momentum to best target the lats.

11. Shoulders: Single Arm Cable Lateral Raises

Tips:

• Slight lean
• Slow eccentric
• Lead with your elbow

12. Triceps - Cable Push Downs (straight bar): Just hits right.

• Elbow still
• Full range of motion
• Don't lean too far forward
• Slow and controlled eccentrics

13. Calves (Gastrocnemius) Leg Press Calf Raise/Seated Calf Raise:

To hit the gastroc (largest calf muscle) most effecitvely. your knees must be straight, the soleus knees must be bent.

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