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Compound Exercises
Exercise Muscles Activated
Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hip Flexors Hamstrings Erector spinae Latissimus dorsi Adductors Abdominals Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hip Flexors Hamstrings Erector spinae Latissimus dorsi Adductors Added work for Abdominals Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Traps and Scaps Adductors Abdominals

Main Coaching Tips

Feet placed outside shoulder width apart. Close grip Heels rooted throughout the lift Flex knees over toes Finish descent when upper leg parallel with the floor Maintain an upright torso as possible Drive up forcefully on the ascending phase

Visual Demonstration

Back Squat

Front Squat

Position the bar across the front of the shoulders and the collarbones. Take a narrow grip with the bar resting on the mid-point of the fingers. With elbows raised throughout, complete the move with similar technique as the back squat without a forward lean.

Lower Body

Deadlift

Feet placed hip width apart. First lace under the bar. Lower the hips till on line with the knees and upper legs parallel with the floor. Grip the bar shoulder width apart Take the slackness out of the bar by tightening your traps and lats. Drive your heels forcefully through the floor keeping the bar close and your chest our. Contract your glutes to come into full extension. Lower the bar maintaining the same posture as the ascent.

Snatch Grip Deadlift

Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Traps and Scaps Adductors Abdominals

Take a wide pronated hang grip with elbows running along and shoulders over the bar. Retract the traps and scaps to maintain a straight back. Keep the bar in close to the legs and extend forcefully to an upright position.

Sumo Deadlift

Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Adductors Abdominals

Feet placed outside shoulder width apart. Take a really close grip Heels rooted throughout the lift Retract the traps and scaps to maintain a straight back. Keep the bar in close to the legs and extend forcefully to an upright position.

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Compound Exercises
Exercise Muscles Activated Main Coaching Tips
Hands just outside shoulder width apart Retract shoulders and lower the bar in a controlled motion Lower to mid-lower chest tucking elbows in Forcefully push your body away from the bar on the ascent to full extension of the arms.

Visual Demonstration

Bench Press

Pectoralis Major Triceps Anterior Deltiod

DB Shoulder Press

Deltoids Triceps

Keep the whole of your back in contact with bench, chest out and head in a neutral position. Hold the dumbells shoulder width apart. Extend your arms until the DBs are overhead Lower the DBs at a controlled tempo back to the starting position.

Upper Body Push

Military Press

Deltoids Triceps Abdominals Glutes Erector Spinae

Hold the bar across the front of the shoulders with elbows rotated under the bar Brace core and glutes before lifting the bar Push the bar upwards, stick your head through and hold the bar above the crown of the head DO NOT LEAN BACK Lower the bar at a controlled tempo

D.B Chest Press

Pectoralis Major Triceps Anterior Deltiod

Hands just outside shoulder width apart Retract shoulders and lower the DB's in a controlled motion Lower to mid-lower chest tucking elbows in Forcefully push your body away from the DBs on the ascent to full extension of the arms.

Explosive

Step Press Ups

Spider-Man

Press-Up Variations

#Airtime
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Compound Exercises
Exercise Muscles Activated Main Coaching Tips
Push the hips back to keep the back straight just above parallel with the floor Take hold of the bar in a overhand grip shoulder width apart with shoulders over the bar. Pull the bar forcefully up to the bottom of your chest keeping the elbows tucked in. Lower the bar at a controlled tempo

Visual Demonstration

B.O.R.

Traps and Scaps Latissmus Dorsi Biceps

Traps and Scaps Latissmus Dorsi Biceps Abdominals Glutes

Set up the bar so you can hang underneath it. Feet planted on the floor, knees slightly bent Contract the glute to maintain hip extension Pull yourself forcefully up to the bar by squeezing your shoulder blades together. Elbows remain high Lower yourself with a controlled tempo.

Upper Body Pull

Inverted Hanging Row S.L.

Progressions

More

B ar

S. L.

Iso-metric holds (5
secs at top)

Incline

Straight Leg

Loaded
Exercise Muscles Activated Main Coaching Tips
Take an underhand hook grip at shoulders width Sit with torso upright and legs straight Pull the handle down to the top of the chest squeezing shoulder blades together . The body stays stationary throughout the exercise. Control the handle up to the starting position Hang from the bar with a pronated grip on the appropriate handle. Keeping your back straight and chest out, pull yourself up by flexing the elbows squeezing your shoulder blades together . Your head should come over the bar/apparatus Lower yourself with a controlled tempo. Wide Grip Close Grip

Visual Demonstration

Cable Pulldown

Traps and Scaps Latissmus Dorsi Biceps Abdominals

Wide Grip Pull-Ups and Close Grip Chins

Traps and Scaps Latissmus Dorsi Biceps Abdominals

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Assistance and Unilateral Exercises

Exercise Muscles Activated
Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Adductors Abdominals

Main Coaching Tips

Keep one foot in the air with one planted below the hip joint Keeping your back straight and chest out, sit back by flexing the knee, minimise your knee coming over the standing foot The non-working leg comes to the front of the body and remains straight Force is distributed through the heel throughout the exercise.

Visual Demonstration

S.L. Squats

Variations

More

Straight Leg

Legs and Glutes

Swiss Ball

Exercise

Muscles Activated
Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Traps and Scaps Abdominals

Main Coaching Tips

Overhand hook grip shoulder width apart Dip the hips back, maintaining tension in your traps and lats Little flexion in the legs as the bar brushes down them Finish the descent at full stretch, this is dependent on ones flexibility Maintain good posture on the ascending phase. Strongly ontract the glutes until full extension

Visual Demonstration

RDL

Keep one foot in the air with one planted below the hip joint
Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Traps and Scaps Abdominals
Keeping your back straight and chest out, lean forward by flexion at the hip. The working leg remains straight (slightly flexed) throughout the movement he non-working leg goes behind whigh as possible with toes facing towards the floor. Force is distributed through the heel throughout the exercise. Maintain good posture on the ascending phase.

S.L. RDL

Snatch Grip RDL

Overhand hook grip in a snatch position Dip the hips back, maintaining tension in your traps Gluteus maximus and lats Gluteus medius (posterior fibres) Little flexion in the legs as the bar brushes down Hamstrings them Erector spinae Finish the descent at full stretch, this is dependent Latissimus dorsi on ones flexibility Traps and Scaps Maintain good posture on the ascending phase. Abdominals Strongly ontract the glutes until full extension

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Assistance and Unilateral Exercises

Exercise Muscles Activated
Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Traps and Scaps Added work on Abdominals

Main Coaching Tips

Feet placed outside shoulder width apart. Bar is overhead with arms fully extended grip one and a half shoulders width apart. Heels rooted throughout the lift Flex knees over toes Finish descent when upper leg parallel with the floor Maintain an upright torso as possible Drive up forcefully on the ascending phase Keep arms extended, bar over the crown of your head and try to pull the bar apart throughout the movement

Visual Demonstration

Overhead Squat

Split Squat

Legs and Glutes

Quadriceps Hip Flexors Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Abdominals

One foot on behind the hips with heel elevated, other leg infront with heels planted to the floor. Front leg should be far enough so the knee does not flex over the foot and the back knee comes under the hip. Hips come down in a straight line, flex the front leg until 90 degrees. Forcefully drive heel through floor until full extension. Lats stay retracted throughout the lift

Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Abdominals

Upper back on the bench, legs flexed at a 45 degree angle with feet flat on the floor. Balance the bar accross the crest of the hip Using the bench as an anchor, push the bar upwards by forcefully extending the hips. Extend until the upper body and upper legs are parallel with the floor. Return to the starting position at a controlled tempo.

Hip Thrusts
Glute Bridge Regression

Progressions and Variations

More

Step-Ups

Set up a plyo box / bench at around knee height, this will allow adquate flexion of the knee and hip. Quadriceps Place one foot onto the box creating a hip-knee-ankle Gluteus maximus angle of 90 degrees. Gluteus medius (posterior fibres) Drive forcefully through the heel of the standing foot and Hamstrings extend the knee and hip at the same tempo. Erector spinae Simultaenously raise your other leg and bring your knee Latissimus dorsi up to create a 90 degree angle. Flex the ankle to bring Abdominals your toes up to your shin. Return to the start position at a controlled tempo. Upper-body remains upright throughout the movement.

Single Leg

Try it with a barbell

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Assistance and Unilateral Exercises

Exercise Muscles Activated
Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Abdominals

Main Coaching Tips

Hold the kettlebell/DB with both hands in a 1/2 squat position. Contract the glutes forcefully causing an explosive hip extension, contact with the forearms will cause the kettlebell to travel us and outwards. KEEP ARMS STRAIGHT AND DO NOT LIFT WEIGHT USING SHOULDERS Gravity will cause the weight to drop, control it by coming into the 1/2 squat and repeat the move

Visual Demonstration
Try it with a theraband

Kettlebell / Dumbbell Swings

Bulgarian Split Squat

Legs and Glutes

Quadriceps Hip Flexors Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Abdominals

One foot on the bench with heel elevated, other leg with heels planted to the floor. Front leg should be far enough so the knee does not flex over the foot and the back knee comes under the hip. Hips come down in a straight line, flex the front leg until 90 degrees. Forcefully drive heel through floor until full extension. Lats stay retracted throughout the lift

Try it with a barbell

Gastrocnemius Hamstrings

Both feet flat on the floor hip width apart . Keeping the legs straight, raise your heels as the weight distribution comes to the front of the foot Hold for a second at the top then lower down to the starting position at a controlled tempo. Add DB's to add resistance.

Calf Raise Elevated

Progressions and Variations

More

D.B. Lunge

Quadriceps Gluteus maximus Gluteus medius (posterior fibres) Hamstrings Erector spinae Latissimus dorsi Traps and Scaps Abdominals

Start standing straight with your feet hip width apart and DB's by your side. Take a large step forward so you can lower your body without the knee flexing over the toe. Hips come down in a straight line. The opposite leg bends with knee directly under the hip and heel off the floor. Weight is distributed through the heel throughout the exercise. Drive forcefulluyto the starting position.

S.L. Elevated

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Assistance and Unilateral Exercises

Exercise Muscles Activated Main Coaching Tips
Take one knee and one hand onto a bench, with the majority of the body at the side of the bench. Place the other leg wide to gain stability, and grip the DB on line with the shoulder. With the torso and lower body stationary, lift the DB by flexing the elbow up to outside of the chest. Keep elbows tucked throughout the lift. Lower the DB to the start position at a controlled tempo.

Visual Demonstration
Try it without the bench for added stability

S.A.B.O.R

Latissimus Dorsi Traps and Scaps Biceps

Single Arm Cable Pulldown

Pectoralis Major Triceps Anterior Deltiod

Take one knee and one hand onto a bench, with the majority of the body at the side of the bench. Place the other leg wide to gain stability, and grip the DB on line with the shoulder. With the torso and lower body stationary, lift the DB by flexing the elbow up to outside of the chest. Keep elbows tucked throughout the lift. Lower the DB to the start position at a controlled tempo.

Upper Body

Hammer Curls

Biceps

This technique is pretty basic, keep the upper arms and torso stationary throughout the movement, use your elbow as a lever point and perform the full range of movement as demonstrated in the pictures.

Overhead Tricep Extension

Triceps

Lift the E-Z bar above the head, with a close overhand grip. Lower the bar behind the head by flexing at the elbow joint, the upper arm remains stationary. Keep the abdominals and glutes tense to maintain an upright posture.

D.B. Chest Fly

Pectoralis Major

Start with DB's raised in line with the mid-chest with arms fully extended. Lower the weights outwards at a controlled tempo with arms at minimal flexion. The DB's are lowered to a point where the chest is at full stretch. Bring the DB's back into the centre by forcefully squeezing the pecs together.

D.B. Inverted Fly

Traps and scaps Posterior Deltoids Rhomboids

Push the hips back to keep the back straight just above parallel with the floor Take hold of the DB's overhand grip shoulder width apart with palms facing each other There is minimal flexion in the arms as the DB's are raised outwards by squeezing the shoulder blades together.

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Conditioning Circuits
Exercise
Main Coaching Tips
Start down in a squat position. Explode up to triple extension of the ankle, knee and hip holding the medicine ball overhead. Slam the ball down as hard as you can, keeping arms straight and ending in a squat position.

Visual Demonstration

Medicine Ball Slam

Conditioning Circuits

Crocodile Twists

In a press-up position, twist the hips and lower body to bring the knee across to the opposite elbow whilst performing a dip in the elbow.

Prisoner Squat Jumps

Start in a standing position hands locked behind the head, elbows as far back as possible. Descend into a squat position Explode up to triple extension of the ankle, knee and hip . Soften the knees for a controlled landing.

Explosive Frog Squat Jumps

Start in a press-up position hands locked behind the head. In one rapid movement, bring your legs on line with your hands. Legs bent in a squat position. Explode up to triple extension of the ankle, knee and hip . Soften the knees for a controlled landing.

Explosive Lunges

Hold a split stance like you would do for a split squat. Explosively drive through the front heel and switch stances in one rapid movement, landing in a lunge position.

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Core and Mobility Exercises

Principles of Core Training

Exercise

Anti-extension exercises require an active brace of Anti- the core to resist Extension extension at the lumbar spine.
Main Coaching Tips
Tense abdominal muscles to keep hips elevated, however avoiding having the hips piked. Contract the glute muscles. Tense abdominal muscles to keep hips elevated, however avoiding having the hips piked. Contract the glute muscles.
Keep elbows underneath shoulders, legs straight and toes on the floor, however push your heels out as far as possible. Tense abdominal muscles to keep hips elevated, however avoiding having the hips piked. Brush one hand out palms flat on the floor then return the hand back to the starting position. Repeat the movement. Maintain hip stability Contract the glute muscles.

AntiRotation

This exercise category consists exercises where an active brace of the core is applied to resist rotation at the lumbar spine

AntiLateral Flexion

This is where you are actively resisting lateral flexion, or in other terms side-bending, at the lumbar spine.
Progressions and Variations

Hip Flexion with Neural Spine

This onsists of any exercises wthat involveactively bracing your core/lumbar spine while flexing at the hip joint.

Visual Demonstration

2-Point

Plank

Core - Anti-Extension

Standing

Swiss Ball Rollouts

Plank Rollouts

Reverse Crunch

Straight-arm StraightLeg Sit-up

Lie flat on the ground with legs straight. Arms are elevated perpendicular to the upper body shoulder width apart. Pull your upper body all the way up to a sitting position with arms raised straight above the head. Slowly lower your upper body back down to the ground.

Rollout With Arm Raise

Swiss-Ball

Barbell

3-Point

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Core and Mobility Exercises

Exercise Main Coaching Tips
Use the multi-cable machine, set a single arm handle in line the the mid-chest point. Hold the handle with both hands and touching the midchest . At a controlled tempo extend the arms out infront, maintaining the same line and minimising rotation.

Visual Demonstration

Progressions and Variations

Pallof Press One-Knee Overhead

Core - Anti-Rotation

In a lunge position, hold the handle with both hands and touching the midchest . At a controlled tempo extend the arms out vertically, maintaining the same line and minimising rotation.

One-Knee

Landmines

Russian Twist

Rest your upper back on the swiss ball with your hips elevated to hold the body parallel with the floor. Hold both arns straight above, slowly let your arms come to one side of the body making the upper body and torso to twist. Minimise rotation in the hip then explode back up into the centre.

S.L. Landmines

Set a barbell up in a corner with a weight plate on one end. Hold the bar with both arns, arms straight, slowly let the bar come to one side of the body making the upper body and torso to twist. Minimise rotation in the hip then explode back up into the centre.

Cable

Circles

1/2 Rotation

Kneeling

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Core and Mobility Exercises

Exercise Main Coaching Tips
Elbow underneath shoulders, shoulders retracted and chest out. Body in a straight line. Tense abdominal and oblique muscles to keep hips elevated. Contract the glute muscles.
Feet placed hip width apart. Lower the hips till on line with the knees and upper legs parallel with the floor. Place a kettlebell or dumbell on the floor underneath the shoulder. Drive your heels forcefully through the floor keeping the torso upright. Contract your glutes to come into full extension. Lower to the starting position at a controlled tempo

Visual Demonstration

Progressions and Variations

Side Plank

Suitcase Deadlift

Core - Lateral Flexion

Shoulder Racked

Uni-lateral Farmers Walks

At full extension of the hips and knees, hold the dumbell, kettlebell or barbell at shoulder width apart without touching the hip. Keep shoulders retracted and chest out. Walk 20-30m with the weight maintaining an upright posture by resisting a side bend.
Start with feet shoulder width apart. Hold the medicine ball or dumbell overhead with arms extended and a twisted lumbar spine. Bring the weight across and down by the other side ending in a half squat position. Once comfortable with the move, try moving the weight as quickly as possible, even throw the med ball for pure power work.

With Barbell D.B. Chest Press Kneeling Landmines also use Anti-Lateral flexion S.A. Shoulder Press Arm Extended

Woodchop

Uni-lateral D.B. or K.B. Compound Exercises

Like the suitcase deadlift, you can adapt your compound exercises to make it into an anti-lateral flexion core exercise. Here are a few examples,

Twists

Hands

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Exercise

Main Coaching Tips

Lay flat on the floor with knees flexed heels as close the glutes as possible. Roll the hips off the floor by contracting the glutes. Do not hyper-extend Lift up toes if possible
Start on all fours with back straight. Extend one leg behind, brushing the toes along the floor until leg is straight then raise leg by contracting the glute muscles. Keep the hips stable
Start with back flat on the floor and knees up at 90 degrees so the hip at full flexion Maintaining minimal movement in the torso, lower and straighten one of the legs down at a controlled tempo until the hip is extended. Bring the knee back up and repeat the movement on the other leg.

Visual Demonstration

Core and Mobility Exercises

Progressions and Variations

Glute Bridge

Core - Hip Flexion with Neural Spine

Glute Extensions

Debugs

Hanging Leg Raises

Straight Leg

Hopefully your gym has some hanging ab slings. If not try and buy some as hanging off the bars can be stressful on the shoulders. Raise your knees up to the hip at full flexion, maintaining minimal movement in the torso. Lower legs down at a controlled tempo to the starting position.

Lying Leg Raises

Iso-Holds

Scissors

Lay with your back and legs straight on the floor. Raise both legs until the hip is at full flexion. Lower the legs down to the starting position at a controlled tempo.

S.L.

Straight Leg

Double Leg

Stability Ball

Supermans

S.L. Knee Raised

S.L.

Dynamics / Mobility Exercises

Area

Ankle

Hip

Glutes

Lower Back

Adductors

Scap Raises Box Dips Wall Squat

Scap Slides

Shoulders
Reverse Lunge Eagles Wall Ankle Mobilization
Exercises

Core and Mobility Exercises

Crossack Squats

Supermans

Deadbugs

Scorpions

Rocking Inchworms

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