1. Stand with your feet hip-width apart, shins close to the barbell, and hands gripping the bar just outside your legs.
2. Keeping your chest up and core engaged, drive through your heels and lift the bar up off the ground, straightening your legs and standing up tall.
3. Lower the bar back down to the ground, keeping it close to your body and hinging at the hips.
4. Repeat the movement for the desired number of reps.
1. Stand with feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
2. Engage core, maintain slight knee bend.
3. Hinge at hips, slide barbell down thighs while keeping back straight.
4. Drive hips forward, stand up straight to return to starting position. Repeat for desired reps, focusing on form and feeling hamstring tension.
1.Place a loaded barbell in front of you. Position your feet wider than shoulder width. Have your toes pointing out away from the body. Tighten the core and straighten the lower back.
2.Bend at the knees, lowering your hips down above parallel. Take hold of the barbell with an overhand grip at shoulder width.
3.Focusing the tension in your hamstrings, pull the barbell up. Be sure to keep the barbell close to your body.
4.Drive your hips forward at the top of the movement.
5.Slowly reverse the movement and lower the barbell while maintaining a flat back.
1.Position your hips against the front of the largest pad.
2.Grip the handles and position one leg on the foot plate.
3.Extend your leg as far as you can while keeping your hips square and pressed into the front pad.
4.Contract the glute hard at the end of the range.
5.Return to the starting position.
6.Repeat for reps before changing legs.
1.Adjust the foot plate (Or Pad Position) so that your hip crease is at the top of the pad.
2.You shoulder be able to bend at the hips.
3.Bend at the hips while maintaining a straight back and consistent knee angle.
4.Go as low as you can by closing the angle at the hips and maintaining a straight back position.
5.Return to the start position.
6.Repeat for reps
1. Grip the handle of the kettlebell with both hands. Stand straight with the KB between your legs around hip height. Your arms will remain fully extended for the duration of the movement.
2. Hinge at the hips and allow your hips to drift backward as the kettlebell goes lower to the floor. Maintain a neutral spine and pelvic position.
3. Once you reach a full stretch in your hamstrings or glutes, return back to the starting position.
4.Repeat for reps
1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of your body.
2. Hinge forward at the hips, pushing your glutes back and keeping your back straight.
3. Swing the kettlebell back between your legs, keeping your arms straight and your core engaged.
4. Drive your hips forward to swing the kettlebell up to shoulder height, and allow it to swing back down between your legs, repeating the movement for the desired number of reps.
1. Positing your feet just outside shoulder width. Your back should be positioned on the edge of a bench around your shoulder blade height.
2. Maintaining a neutral spine and with the Kettlebell resting on your hips you should hinge at the hips. Your hips and Kettlebell will drop closer to the floor.
3. Your back should remain straight throughout the movement and you should only bend at the hips. Using your hips press the kettlebell back up towards the original start position.
4.Repeat for reps
1. Sit on the ground with your back against a bench, holding a dumbbell on your hips with your hands.
2. Place your feet flat on the ground with your knees bent at a 90-degree angle.
3. Drive through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement.
4. Slowly lower your hips back down to the starting position, and repeat the movement for the desired number of reps.
1. Sit on the ground with your back against a bench, with your hands on your hips or out to the sides.
2. Place your feet flat on the ground with your knees bent at a 90-degree angle.
3. Drive through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement.
4. Slowly lower your hips back down to the starting position, and repeat the movement for the desired number of reps.
1. Sit on the ground with your back against a bench, with one foot flat on the ground and the other leg extended straight out.
2. Hold a dumbbell on your hip or keep your hands on your hips.
3. Drive through the heel of your foot on the ground to lift your hips off the ground, squeezing your glutes at the top of the movement.
4. Slowly lower your hips back down to the starting position, and repeat the movement for the desired number of reps before switching sides.
1. Sit on the ground with your upper back against a bench and a barbell placed over your hips.
2. Roll the barbell up onto your lap and lean back against the bench, holding the barbell with both hands.
3. Place your feet flat on the ground with your knees bent at a 90-degree angle.
4. Drive through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement. Slowly lower your hips back down to the starting position, and repeat the movement for the desired number of reps.
1. Attach an ankle cuff to a cable machine and set the pulley to the lowest position.
2. Strap the cuff around one ankle and stand facing the machine.
3. Lean forward and grasp the cable machine with both hands for support.
4. Kick your leg back behind you, keeping your knee straight, until your glutes are fully contracted. Pause briefly, then return your leg to the starting position. Repeat for the desired number of reps, then switch legs.
1. Load a plate onto a hip drive machine and position yourself facing the machine with your back against the pad.
2. Place your feet shoulder-width apart and firmly on the platform in front of you.
3. Grasp the handles on either side of the pad and push through your heels to extend your hips, driving the plate upward.
4. Pause briefly at the top of the movement, then lower the plate back down to the starting position. Repeat for the desired number of reps.
1. Your back should be positioned on the edge of the pad around your shoulder blade height. You are starting with a loaded barbell across your hips in a hip hinge position.
2. Maintaining a neutral spine and with your hands gripping the barbell press the barbell up using your hips.
3. Your back should remain straight throughout the movement and you should only bend at the hips. Lower the weight back into the hip hinged position.
4.Repeat for reps
1. Adjust the weight on the machine and sit on the seat with your legs on the pads.
2. Grasp the handles on either side of the seat for support.
3. Slowly push your legs outwards, away from each other, against the resistance of the weight stack.
4. Hold the position briefly, then return your legs to the starting position and repeat for the desired number of reps.
1. Position the front of your hips at the front of the Glute Ham Raise machine.
2. Lay over the round pad and grip onto the part of the GHR machine that would usually support your legs.
3. In a slow and controlled manner you can raise both legs up from the floor allowing the roller pad to support your body weight at the hips.
4. You should end this movement when your legs are slightly higher than parallel
1.Adjust the machine: Set the seat and backrest height to fit your body. Load weight plates securely.
2.Position yourself: Sit with back against the backrest, feet on foot platform, knees bent at 90 degrees.
3.Load the weight: Place desired weight plates on the machine's loading pegs.
4.Perform the movement: Engage glutes and core. Push through heels, raise hips until body forms a straight line. Lower hips back down.
1. Stand inside the trap bar with feet shoulder-width apart. Grip the handles with palms facing inwards.
2. Keep back flat and chest lifted. Hinge at hips and bend knees to lower and grasp the handles fully.
3. Engage core, lift the trap bar by driving through heels and straightening hips and knees.
4. Lower trap bar back down with control. Repeat for desired reps, focusing on form and engaging leg and back muscles.
Here are the 4 steps to perform a Prowler Sled Push:
1. Set up the Prowler Sled: Load the sled with the desired amount of weight. Adjust the handles to a comfortable height for pushing.
2. Proper Stance: Stand behind the Prowler with your feet shoulder-width apart. Bend at your hips and knees to lower your body into a squatting position. Grip the handles with your hands, keeping them at about chest height.
3. Push the Sled: Push the Prowler sled forward by extending your hips and knees explosively. Keep your back straight and maintain a strong core as you drive the sled forward. Use powerful strides and maintain a brisk pace.
4. Pushing and Repetitions: Continue pushing the sled for the desired distance or time, making sure to maintain good form throughout. Keep a consistent and controlled pace. When finished, carefully stop the sled and step away.
Remember to use proper lifting and pushing techniques to prevent injury, and start with a manageable weight that allows you to maintain good form. The Prowler sled push is an excellent full-body workout that targets your legs, core, and cardiovascular fitness.
Here are the 4 steps to perform a Tank Sled Push:
1. Set Up the Tank Sled: Load the tank sled with the desired amount of weight plates or resistance. Make sure the sled is on a flat, stable surface.
2. Grasp the Handles: Stand behind the tank sled and grip the handles with both hands, keeping them at a comfortable height.
3. Push the Sled: Start pushing the tank sled forward by driving your legs and engaging your core. Keep your back straight and maintain a strong posture throughout the movement.
4. Pushing and Repetitions: Continue pushing the tank sled for the desired distance or time. Focus on maintaining a steady and controlled pace, and use your legs, hips, and upper body strength to propel the sled forward.
Tank sled pushes are an excellent full-body workout that targets your legs, core, and upper body strength while also providing a cardiovascular challenge. Be sure to use proper form to prevent injury, and start with a weight that matches your fitness level.
Here are the 4 steps to perform Deadlifts using a Shrug/Deadlift Machine:
1. Set Up: Adjust the Shrug/Deadlift machine to your desired settings, including the height of the handles and the weight plates. Ensure that the machine is on a stable surface.
2. Stand and Position: Stand inside the machine with your feet hip-width apart. Your shins should be close to the vertical handles, and the handles should be positioned just below your knees.
3. Grip and Lift: Bend at your hips and knees to grasp the handles with both hands, using an overhand grip (palms facing your body). Keep your back straight, chest up, and core engaged. Push through your heels and lift the handles by extending your hips and knees, bringing your body to a fullyupright position.
4. Lower and Repeat: Carefully lower the handles back down to just below your knees, maintaining control of the weight throughout the movement. Repeat the deadlift for the desired number of repetitions, focusing on maintaining proper form and control.
Deadlifts using a Shrug/Deadlift Machine are an effective compound exercise that targets multiple muscle groups, including the legs, lower back, glutes, and traps. Adjust the weight plates to match your fitness level and always prioritize proper form to prevent injury.
