TOP 30 Exercise Tutorials
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- Dwight Foster
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1 TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles. 2. Facing the machine, grab the handle on the right with right hand and handle on the left with your left hand. 3. Lower body to seated position on the floor, slightly inclined back, with a slight bend in knees and feet/heels on the floor. 4. With palms facing up, pull the handles down to outer chest level while squeezing the back muscles. 5. Fully extend arms back to starting position without moving upper body. 6. Keep upper body in set position throughout the entire set and repeat at a slow and controlled pace.
2 Lying Pullover (single leg) 1. Position your body perpendicular to a bench. 2. Begin lying with the back of your head on the bench and glutes high in bridge position, with hamstrings parallel to the floor. 3. Lift right foot up off of the floor, keeping leg straight out in front of you. Keep left foot on floor with knee bent at a 90 degree angle. 4. Holding one dumbbell vertically in both hands, lower DB behind you as far as comfortable (about head level) and pull dumbbell up and forward above chest level. 5. Simultaneous with bringing the dumbbell forward, bring right knee in as a means to contract abs. 6. Extend both dumbbell/arms and right leg back out and repeat on same side for entire set before switching sides. Repeat at a slow and controlled pace. Push-up Position with Single Arm DB Row 1. Begin in the push-up position (facing the floor, up on hands and toes). 2. Hold a dumbbell with right hand and lift it up from floor to chest level. 3. Lower arm back down and just as dumbbell touches floor, (or close to it with arm fully extended) lift dumbbell back up. 4. Repeat on same side for entire set and keep back flat and butt down throughout the entire set as well.
3 BICEPS EXERCISES Lying Down Cable Curls with Straight Bar 1. Hook the straight bar to the bottom setting of cable machine. 2. Facing the cable/pulley machine, lie down on the floor in front of the bar. Begin with arms fully extended straight down, holding bar at thigh level with palms facing up. 3. Bending at elbows, lift bar up to chest level. 4. Slowly lower the bar back down to starting position without fully locking elbows out. 5. Repeat at a slow and controlled pace. Cable Machine Bicep Curls (with handles)- Single Arm 1. Begin in standing position, facing away from a cable/pulley machine. 2. Hook 1 handle on the lowest adjustment on the cable machine.
4 3. Hold a handle in right hand with right arm fully extended down at outer thigh level. Keep left hand on left hip throughout the entire set. 4. Slowly lift handles up to chest level by bending elbow and keeping elbow locked in at sides. 5. Slowly lower back down to starting position without fully locking elbow out. 6. Repeat at a slow and controlled pace without using body momentum for assistance. Single Arm DB Hammer Curls 1. Begin in standing position with arms fully extended down at outer thigh level. 2. Hold 1 dumbbell in right hand with palm facing in towards thighs. Place left hand on left hip throughout the entire set. 3. Bending at elbow, lift dumbbell up to chest level. 4. Slowly lower the dumbbell back down to starting position without fully locking elbows out. 5. Repeat at a slow and controlled pace without using body momentum for assistance. CHEST EXERCISES Ball Push-ups (single leg)
5 *Change hand position to perform tricep push-ups vs. regular push-ups. 1. Begin in push-up position with both hands on the floor at a shoulder width distance. 2. Place left shin up on stability ball and right leg up in air with both legs straight. 3. Keeping back flat and butt down, lower upper body down towards the floor by bending at the elbows. 4. Push body back up until arms are fully extended again (without locking elbows). 5. Repeat at a slow and controlled pace. Keep right leg up throughout the entire set before switching legs. Bosu Push-ups (hands on) 1. Position body behind a Bosu ball with platform side up. 2. Place hands on the top/outer section (platform side) of the Bosu and position legs straight behind you, up on toes. 3. Keeping back flat and butt down, slowly lower upper body down towards the floor by bending at the elbows. 4. Push body back up until arms are fully extended again. Repeat at a slow and controlled pace. Push-up with Open-up and Diagonal Toe Touch
6 1. Begin in push-up position: Facing the floor, up on hands and toes, arms fully extended, and legs fully extended behind you. Hands should be about shoulder width apart. 2. Keeping back flat and butt down, lower body towards the floor by bending at the elbows. 3. As you push body back up, shift bodyweight to right arm. 4. Open body up to the left while bringing the left arm up towards ceiling and moving left foot behind you. 5. Perform a toe touch by lifting right leg straight up (keeping right foot on floor) and touch toe diagonally with left hand. 6. Rotate body back down to starting position and perform another push-up. Repeat at a slow and controlled pace. Walk out into Push-ups 1. Begin in upright standing position. 2. Lean forward and bend over in order to put your hands on the floor. Try to keep your legs as straight as possible to achieve this. 3. Walk your body straight out in front of you (right hand, left hand, right hand, etc) until you are in the push-up position, with legs fully extended behind you. 4. Perform one push-up. 5. Walk hands back in towards feet, keeping legs as straight as possible. 6. Keep walking hands back in and push body up into standing position. 7. Squeeze glutes at the top standing position. Repeat.
7 CORE EXERCISES Straight Leg Bicycles 1. Begin lying on your back on the floor. You will begin with both legs straight out in front of you. Both feet will be up off of the floor throughout entire set and legs will be straight throughout the entire set. 2. Lift upper body up and cross right elbow over to the left side of the body. As you twist to the left with your right elbow, bring left leg straight up towards right elbow. 3. Immediately after, lower left leg out in front of you. Simultaneously, lower right elbow back down. 4. Next, rotate upper body over by crossing left elbow over to the right and bringing right leg up towards left elbow. 5. Keep a slow and controlled pace and alternate sides each repetition. Contract abs as you cross over each time. Bosu Pike Crunches
8 1. Sit on the ball side of the Bosu, in the center of ball. 2. Place hands behind you either on Bosu or floor and fully extend legs straight out in front of you on floor. 3. Lift legs as high as possible in a pike manner, keeping them straight the entire time. 4. As you lift legs, lean upper body forward in order to contract abs. 5. Slowly lower legs while leaning upper body back into starting position. 6. Lift legs up again and repeat at a slow and controlled pace. Do not touch feet to the floor until set is complete. Bosu Plank Twists (same side) 1. Position body behind a Bosu ball in the push-up position up on toes. 2. Grip the platform side of the Bosu with hands on the outer edges. 3. Drop right hip down towards floor by twisting at waist and keeping arms straight. 4. Next, lift right hip back up to the center and raise glutes up slightly in order to contract abs. 5. Drop right hip down again and repeat on same side throughout the entire set. Crab Position alternating Toe Touches
9 1. Begin in the crab-like position: Body facing up, both feet down on floor in front of you, both hands on floor behind you, knees bent, and butt just a few inches above the floor. 2. Lift right hand up off of the floor while lifting left leg up simultaneously. Your goal is to move opposite arm (hand) and leg diagonally towards each other in order to touch them together. 3. Lower back down to starting position. 4. Immediately lift left hand and right leg up diagonally in order to touch the two. 5. Alternate sides each repetition and repeat at a slow and controlled pace. Glider Knee-In Crunches 1. Begin in the push-up position with each foot on a glider and hands about shoulder width apart. 2. Simultaneously, slide both gliders in (wide) towards abdomen by bending knees and engaging core. 3. Next, fully extend both legs straight back behind you by sliding gliders back out. 4. Repeat at medium and controlled pace. Knee-in and out Crunches 1. Lie down on the floor, on your back, with legs fully extended in front of you. 2. Bring/bend knees up and in (simultaneously) and then extend legs straight out and down without touching the floor. 3. Lift legs back up and bend knees in. 4. Repeat at a slow and controlled pace contracting abs on the "in" motion. Do not let feet touch the floor throughout the entire set.
10 Straight Leg Cross-over Crunches 1. Begin lying on the floor on your back. 2. Bring right foot up off of the floor, keeping knee bent at the same angle throughout the entire set. DO NOT MOVE THE RIGHT LEG. THIS WILL BE THE SET POSITION FOR THE ENTIRE SET. 3. Straighten left leg out in front of you and lift leg up diagonally to the right while crossing right elbow over to left knee area. You do not need to actually touch elbow to knee. 4. Slowly lower left leg back down as close to the floor without touching foot to the floor. Simultaneously, open upper body up to the center by lowering right elbow back down. 5. Immediately after, repeat the motion on the same side. Repeat on the same side throughout the entire set before switching sides. Contract abdominals at top position. LOWER BODY EXERCISES Ball/Wall Squats
11 1. Place ball between lower back and the wall. 2. Stand with feet wide and toes pointing out while leaning back against ball. 3. Put body weight back in your heels as you lower your body down as far as possible to perform a squat. Make sure to keep knees behind toes in order to protect your knees from injury. 4. As you squat, push glutes back towards the wall and keep your back as upright as possible. 5. Repeat at a slow and controlled pace. Barbell Squats *Place a bench behind you if desired. 1. Stand upright at a squat rack, with barbell in front of you. Duck under bar and place it on the shoulder area. 2. Grip the barbell (overheand) about twice as wide as shoulder width, keeping elbows bent throughout the entire set. 3. Walk back from the rack a few steps and position feet with a wide stance. 4. Keeping back as upright as possible, perform a wide stance squat, keeping body weight back in the heels. 5. Slowly stand back up, by pushing through the heels and contracting glutes at the top position. Repeat at a slow and controlled pace. Deadlifts-Single Leg (with DB's)
12 1. Begin standing with right foot on the floor and a slight bend in the knee. Hold one dumbbell in each hand with arms fully extended down at sides. 2. Lift left foot up off the floor and it will remain up throughout the entire set. 3. Lower upper body by leaning forward as far as possible and slightly bending right knee as you lower. Lower DB's down in front of you with extended arms. 4. Keep back flat and DO NOT ROUND BACK! 5. All of your bodyweight should be in your right heel. Push through right heel in order to straighten leg and stand back in upright position. DB's will at sides when you stand upright. 6. Squeeze right glute at top position and repeat on same leg at a slow and controlled pace. Dumbbell Hip thrusts *DO NOT use arm strength to lift dumbbell up in front of you. Instead, use momentum of hip thrust to bring it forward and lift up. 1. Stand upright with wide stance, stiff yet slightly bent legs. 2. Hold one DB vertically between legs with arms fully extended down.
13 3. Swing dumbbell back between legs while sitting bodyweight back into your heels. 4. Swing DB forward by popping/thrusting hips forward and squeezing glutes. Repeat at a controlled pace. Single Leg Bridges on Hands in Seated Crab-like Position 1. Sit on floor in crab like position with one foot on floor in front of you and other up in the air in front of you. 2. Hands will be behind your body, rear facing the floor, and feet out in front of you with slight bend in both knees. 3. Push body (glutes) up, with weight on your hands and down foot. 4. Using the side of the down foot, push bodyweight through heel and lift glutes up as high as possible. Engage and contract glutes at top position. 5. Slowly lower glutes back down as close to floor without touching. Lift up again off of same foot for the entire set before switching. 6. Keep other foot up throughout entire set. Repeat. PLIOMETRICS EXERCISES Partner Momentum Hops
14 1. Partner (A) is lying on floor on their back with legs fully extended and arms fully extended up above head on the floor. 2. Partner (B) will stand in front of Partner (A) with both hands extended out into front of them. 3. Partner (A) will raise arms up, in a forward motion, while rocking body up. They will simultaneously bend knees, in order to bring body all the way up off of the floor. 4. At this point, Partner (A) should push their bodyweight through the heels in order to stand completely straight up into a hop. 5. Partner (B) should grab their partners hands to help pull them up if they do not have the core strength to achieve the movement on their own. 6. Continue at a medium pace, making sure to keep core tight. 7. DO NOT PERFORM IF YOU ARE SUFFERING FROM AN INJURY!! Repeat. Single Leg Hops into Reverse Lunge 1. Begin in upright standing position. 2. Jump up in the air off of right foot. As you land your right foot to the floor, extend left foot back into a reverse lunge while leaning forward and touching the floor with one hand. 3. Bring left foot back in as you stand upright and jump back up off of right foot again. 4. Keep back straight the entire time and stay on same leg throughout entire set before switching. SHOULDER EXERCISES DB Shoulder Press
15 1. Perform this exercise standing, sitting on a bench, or sitting on a stability ball. 2. Hold a dumbbell in each hand, with thumbs facing in, just a few inches above shoulders. 3. Push dumbbells up above head and in at the top of motion. Do not touch DB s together. 4. Slowly move DB s apart and lower back down just above shoulder level. Repeat at a slow and controlled pace. Lateral Raises on Cable Machine (single arm) 1. Hook a handle on the lowest setting of cable/pulley machine. 2. Position body lateral to the cable and slightly in front of it. 3. With right hand, grip the handle behind your back and begin with handle just behind right glute area. Keep palms pacing in and down throughout the entire set. 4. Lift handle out laterally (to the right side). Slowly lower handle back down and repeat with same arm at a slow and controlled pace. Squat with Single Arm DB Crossover into Overhead Press
16 1. Stand upright while holding dumbbell in right hand above shoulder level. 2. Perform a squat while lowering dumbbell diagonally to lower left side of body near left foot. 3. Stand up from squat (pushing bodyweight through the heels) while lifting dumbbell up to shoulder level ready for an overhead press. 4. Perform one fully extended overhead press then lower back down just above right shoulder. 5. Perform another squat with diagonal crossover to left again. Repeat. TRICEPS EXERCISES Band Kickbacks in Push-up Position (single arm) 1. Wrap a resistance band around a secure object/beam or have partner hold the center of the band with a firm grip. 2. Face the object/beam or partner. Begin in pushup position, holding one handle of band in your left hand. Right hand will be on the floor. 3. Keep left arm locked in at your side from shoulder to elbow area throughout the entire set. 4. Push the handle straight back by extending only elbow to hand section of arm behind you. Try to completely straighten arm back.
17 5. Slowly bend elbows again, bringing handle back to starting position without unlocking shoulder to elbow section of arms. 6. Repeat at a slow and controlled pace keeping back flat and butt down throughout the entire set. DB Tricep Press 1. Begin lying down on your back on a flat bench. 2. Hold a dumbbell in each hand with palms facing in throughout the entire set. 3. Begin with elbows bent and dumbbells just a few inches above outer chest level. Elbows should be bent with your forearms in at your sides/outer chest, instead of flaring out as you would with a chest press. 4. Fully extend both arms simultaneously in order to push the DB's straight up. 5. Slowly lower DB's back down in a slow and controlled motion, keeping elbows in throughout the entire set. Repeat. Tricep Reverse Pressdown (single arm)
18 1. Hook one handle to the top setting of a cable/pulley machine. 2. In the standing position, hold the handle with a reverse grip/palm up in left hand. 3. Keep shoulder to elbow section of arm locked in at side throughout the entire set. Start with handle at chest level with elbow bent. 4. Push the handle down by extending left arm down towards the floor. Palms will now be facing forward. 5. Rise back up and repeat on same arm at a slow and controlled pace.
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