To begin the bench press, lie down on a flat bench and have the bar about eye level while lying underneath it.
To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart. Bring the bar out of the rack and over your chest where you will begin to bring the bar down in a slow and controlled motion to just about an inch above your chest.
At this time, your elbows should be out to the sides, and you’ll begin the press the bar back upwards over your chest until your elbows are locked out at the top. Repeat for the designated amount of reps before re-racking the bar.
To begin this movement, start by holding the handles provided at the sides of the leg extension machine and pull your butt into the seat while keeping your back flat against the back pad.
From here, Point your toes forward and extend outwards until your thighs are in line with your shins.
Begin to slowly lower the weight back down to the starting position which should be a 90 degree angle, and repeat!
The big bad Squat! To begin this movement, put the bar in a comfortable position on your back and place your hands along the bar in a comfortable position but keep tension so that the bar is pressed tightly on your back.
With your feet slightly wider than shoulder width apart, begin to squat down on your heels keeping your torso upright and core tight.
Once you reach about a 90 degree angle at your knees, begin to push back up staying on your heels once again until you reach the top starting position before repeating.
Begin in a standing position with arms at your sides and step backwards with your foot so that when you lunge down, your front knee is directly over your foot and not past your toes.
From here, push through your heal and bring your back foot to the starting position where you will repeat on the other side.
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Shoulder Clean & Press
Standing in an upright position, grab the bar with an overhand grip so that your palms are facing your body, and your hands are slightly wider than shoulder width apart.
Begin by leading with your elbows bringing the bar just below your chin and then snapping your wrists so that your elbows are now underneath your wrists in the shoulder press position.
Press the bar up overhead keeping it as close to the midline of your body as possible while doing so.
Once the barbell is straight overhead, slowly bring it back down to the starting position of the shoulder press, and let your wrists rotate so that the bar now comes back down to your hip area before repeating.
Begin by placing your feet shoulder width apart and facing foward so that when you bend down to grab the bar your hands are just outside your feet.
As you bend down to grab the bar keep your shoulders pulled back and your back flat as you pull the slack out of the bar, look up, and raise the bar as close to your body as possible while pushing through your heels until you reach a full standing position.
On your descent, be sure to keep your back flat once again and return the bar to the starting position on the ground before repeating.
