Step 1 : Place barbell bar across upper back and stand with your feet hip-width apart.
Step 2 : Lower your hips until your thighs are parallel to the floor. Push back up all the way, pause, then go back down to parallel.
Pause again, then return to the start.
Step 1 : Stand with your feet slightly apart and grasp dumbbell in each hand with your arms hanging down at your sides. Look straight ahead, slightly arch your back, and squat down.
Step : Once your things are parallel to the floor, straighten your legs to return to the starting position. Exhale as you complete the movement.
Step 1 : Slowly raise the weight by extending both legs upwards to the straightened position.
Step 2 : Do not jerk the weight up. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.
Angled Leg Presses
Step 1 : Sit on the machine with your back and head against the padded support. Place feet on the foot plate about hip-width apart, ensuring the heels are flat. the legs should from an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate.
Step 2 : The knees should be in line with the feet and neither bowed inward nor outward. Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this floor position when the knees seem to be in front of your eyes and you feel cramped. Grasp the assist handles.
Bulgarian Split Squat
Stand 1 : Stand upright about 2-3 feet in front of a bench, with a dumbbell held in each hand. Extend your right foot backward and rest the top of your foot on the bench.
Step 2 : Keep your back straight and your head held up as slowly bend your left leg and lower yourself into a lunge position. Stop lowering yourself when your left thigh is roughly parallel to the floor.
Step 3 : Slowly press yourself back up until your straight once again, and repeat. Remember to switch legs and give your other leg a workout as well.
Step 1 : Hold a barbell with an overhand grip so that it rests on your upper back and not on your neck. Set your feet at shoulder width apart and knees slightly bent while your back straight.
Step 2 : Gradually band forward using your hips to lower your chest while maintaining the natural arch in your lower back. Keep your heads up and maintain about the same angle of your knees.
Step 3 : Lift your upper body back into starting position.
Step 1 : Start by placing a barbell across your upper back, use overhand grip slightly wider then than your shoulders.
Step 2 : Stand with your feet about 8 inches apart, toes facing forward.
Step 3 : Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
Step 4 : Slowly lower one knee down as if kneeling while keeping your other knee bent at 90 degrees angle, do not let your knee touch the ground.
Step 5 : Lower your body to just above the floor and hold for a moment before returning to the starting position. repeat with other leg.
Step 1 : Position the dumbbell across your anterior deltoids, hold upper arms parallel to the floor, bend your elbow, cross your toe arms, rasp the bar, and look straight ahead: Inhale and squat down.
Step 2 : Return to the starting point, exhale as you complete the movement