Stand shoulder width stance with the barbell in front of you. Drop your chest, hinge your hips, grip your hands on the bar with an overhand grip. Make sure your hips sit back low into a chair. Engage your core & your back, all in one motion, stand up with the weight & squeeze your glutes at the t...

Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

Weight R...

Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:
Beginner: Try just the bar first or dumbbells

Intermediate: 10-35lb plates on each side of the ...

Sit into the machine & set your weight. Place your legs into the pad, engage your core, slowly curl the bar down, bringing your heels towards your glutes. Squeeze at the bottom of the curl before slowly releasing.

Weight Recommendation:
Beginner: 20-45 lbs
Intermediate: 50-70lbs
Advanced: 75-130...

Set your heels on a slightly raised surface about 1-2" above the ground. Hold a dumbbell in front of your chest & in a narrow stance, sit into a squat & stand back to starting position.

Weight Recommendation:
Beginner: bodyweight-10lbs
Intermediate:10-25lbs
Advanced: 30-50+lbs

Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

Weight Recommendations:

Beginner: 10-20lbs

Intermedia...

Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...