Leg Press

• Before getting started, add weight to the machine. 25-35 pound plates on each side is a good starting point. If this is too heavy or too light feel free to adjust the weight.
• Sit on the seat and place your feet hips-width apart on the footplate.
• Once your feet are in place, press the footplate with both feet as you simultaneously disengage the safety latches on the side of the seat with your hands.
• With your feet still on the footplate, bend your knees letting the footplate come toward your body. Once your knees are at a 90-degree angle, press the footplate up and straighten your legs. Be sure not to lock your knees.
• This counts as one rep.
• Once you've completed a set, press the footplate and engage the safety latches.

Banded Assisted Pull-Up

• Place a large resistance band [5] securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
• Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
• With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
• This counts as one rep.

Barbell Squat

• Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
• Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
• Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
• With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
• Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
• With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.

Single-Arm Row

• Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
• Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
• On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
• On an inhale, lower the dumbbell back down to the starting position. This completes one rep.

Dumbbell Walking Lunge

• Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
• Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.

Deadlift With Knee Drive

• If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
• Hold a dumbbell in each hand, and stand tall.
• Engage your core, and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
• Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.

Dumbbell Bench Press

• Grab a set of dumbbells, and sit on a flat workout bench.
• With one dumbbell in each hand resting on your thighs, lie back onto the bench.
• Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
• Exhale, as you push the dumbbells up, fully extending your arms. Hold for one second.
• Inhale, and lower the dumbbells to the sides of your chest with control.
• This counts as one rep.

Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.

Weighted Glute Bridge

• Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
• On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
• Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
• Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
• Lower down to the ground; this is considered one rep.

Plank With Triceps Kickback

• Start in a plank position holding a weight in each hand. Bend your left elbow and pull it up so it's in line with your shoulder.
• Pull your navel toward your spine to engage your abs, which will help you stay balanced.
• Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep. Perform exercise on both sides of the body.

Bulgarian Split Squat

• Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
• Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
• Press your right heel into the ground to straighten your right knee. This completes one repetition.

Romanian Deadlift

• Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
• Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
• Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!

Trainer tip: use 20-pound dumbbells (or a barbell). If that's too heavy or too light, change the weight.

Renegade Row

• Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
• Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
• Lower weight for one rep; repeat on the opposite side.

Dumbbell Squat

• Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.

Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.

Bent-Over Reverse Fly

• Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

Barbell Hip Thrust

• Sitting on the floor with your legs extended, rest your back against a stable bench.
• Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
• Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
• With control, lower back down to the ground.
• This is one repetition.

Dumbbell Squat Press

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.

Goblet Squat

• Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focussed on your heels, push yourself up to the starting position to complete one rep.

Narrow Stance Deadlift

• Select a medium-to-heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
• With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
• Engage your core as you shift your hips backward, like you are going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
• Still engageing your core, drive through your heels and squeeze your glutes as you lift up.
• This counts as one rep.

Bent-Over Row

• Lean forward, and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.

Hex Bar Deadlift

• Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
• Stand in the centre of the hex bar with your feet hip-width apart.
• Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
• Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
• Squeeze your glutes at the top of the lift to ensure you get full hip extension.
• Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one repetition.

Hamstring Curl

• Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs at the bottom of your calves.
• Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Bend your knees to bring your heels toward your glutes, stopping once your knees have reached a 90-degree angle. Hold for one second.
• Slowly lower down for three seconds.
• That's one repetition.

Step-Up

• Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
• Step up with the right foot, then the left, bringing both feet completely onto the bench.
• To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.

If this is too easy, you can perform this exercise with dumbbells.

Cable Machine Romanian Deadlift

• Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
• Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
• Facing the pulley, grab the rope, and step approximately three feet away from the machine.
• With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
• Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row [6]). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.
• This counts as one rep.