BB Back Squat

Set Up● Set rack and safety bars● Feet shoulder width apart● Bar resting below C7

Execution● Weight on heels● Lumbar curve maintained (flat back)● Chest high● Hips travel back and down (as if sitting in a chair)● Knees track on top of the feet and behind the toe box● Bottom of squat reaches parallel ● Return to full extension at the knees and hips

Key PointsTechnique:

● Flat back● Weight on heels● Knees track over the feet● Depth reaches parallel

Primary Muscles Involved: Quadriceps and Gluteus Maximus

Variations: ● DB/KB squat● Feet together, hip width, wider than hips (sumo)

BB Deadlift

Set up● Load bar with safety clips● Feet hip width apart● Bar contacting shins (if straight bar) ● Hands a thumb’s reach away from legs● Shoulders over bar

Execution● Lumbar curve maintained● Chest up, looking forward● Drive through heels● Bar slides up the shins while hips and shoulders rise together● Once clear of the knee hips extend all the way up● On downward phase hips push back and shoulders come forward● Delay knee bend until the bar passes the patella (knee cap)

Key PointsTechnique:

● Lumbar curve maintained● Weight on heels ● Hips and shoulders rise at the same rate● Bar stays in contact with the legs throughout the movement

Primary Muscles Involved: Hamstrings, Gluteus Maximus, Erector Spinae (low back)

Variations:● Trap Bar, DB, KB, Low pulley● Grip - overhand, underhand, alternate● Romanian deadlift● Straight/Stiff leg

DB Lunge

Set Up● Standing upright● Shoulders back and down with chest kept high● Feet together

Execution● Step forward keeping body upright● Back knee should almost touch the ground● Front shin is vertical● Knee stays tracked above the foot and inside the toe box● On the upward phase step back so feet come back together in one fluid motion● One rep is counted as one step for each leg

Key PointsTechnique

● Body stays upright● Front shin stays vertical● Back knee drops almost touching the ground● Step back so feet come together in one motion

Primary Muscles Involved: Gluteus Maximus, Quadriceps, Hamstrings

Variations:● Forward lunge (single anchor, more quad focused)● Reverse lunge (single anchor, more glute focused)● Walking lunge (change anchors, quad, glute, hamstring)● Lateral lunge (single anchor, stepping to the side, emphasises glute medius)● DB/BB/KB/MB variations

BB Chest (Bench) Press

Set Up● Set rack and safety bars● Bar lined up at eye level● Hands just outside shoulder width apart● Foot position may vary (most common is flat)

Execution ● Remove (and replace) bar from rack both sides at the SAME TIME ● Bar comes down until elbows bent to 90° (or right to chest)● Press evenly through the bar until elbows are fully extended● Keep trunk and lower body stable throughout

Key PointsTechnique:

● Bar lined up at eye level● Hands just outside shoulders● Bar comes down to MIN 90°

Primary Muscles Involved: Pectoralis Major (chest) and Triceps

Variations:● DB chest press, push up● Upper back on a ball instead of bench● Use of chains or resistance bands● Incline/decline bench● Grip - off balance, narrow, wide, 1 arm, thumbless grip● Feet - on bench, narrow on floor, wide on floor, elevated on plates, 1 foot up

BB Overhead Press

Set Up● Set rack height● Feet shoulder width apart● Hands just outside the shoulders● Bar in front resting on the “rack” created by the shoulders● Closed grip (thumb and fingers around the bar)

Execution ● Keep the core tight and the spine in a neutral position (NO ARCH)● Bar travels straight up overhead● Head and neck accommodate the bar,

○ retract head out of the way on the upward motion ○ come back “through the window” once clear of the bar.

● Control the bar on the way down and stop in the front rack position

Key PointsTechnique:

● Start in front rack position● Tight core, spine remains neutral● Head accommodates the bar

Primary Muscles Involved: Deltoid and Triceps

Variations:● Push press● Standing or seated● DB, BB, KB● Single arm variations on DB and KB

Lat Pull Down (Pull Up)

Set Up● Adjust seat and lap pad position● Hands outside of shoulder width (wide grip)● Shoulders back and down● Sitting up with a neutral spine● Slight lean back (to get the head out of the way and allow a straight bar path)

Execution● Keep the shoulders back and down and keep them stable throughout movement● Pull bar down in one smooth motion● Bar should come down in front of the body to reach the sternum ● Control the bar on the upward phase of movement

Key PointsTechnique:

● Shoulders stay back and down● Think of bringing the chest up to meet the bar

Primary Muscles Involved: Latissimus Dorsi and Biceps

Variations:● Pull ups● Grip - wide, narrow, underhand, overhand, alternate, offset, towell● Behind the head pulldowns are contraindicated (not advised) due to potential stretching of

the shoulder joint capsule that occurs because of the movement of the arm.

Seated Row

Set Up● Getting in and out - “bum scoot”, hip hinge from sitting, 1 leg up and sit● Feet flat against footrests● Sitting up tall● Shoulders back and down

Execution● Keep spine stable● Pull bar in to torso ● Bar should end up approximately where your elbows are if arms are by the sides● Control bar on the way out

Key PointsTechnique:

● Getting in and out without curving the spine under load● Shoulders back and down● Smooth motion - no momentum from hips

Primary Muscles Involved: Trapezius (mid and lower), Latissimus Dorsi, Rear Deltoid, Biceps

Variations:● BB/DB bentover row, standing cable row● Bar variations - V bar, straps, short bar, wide bar, etc..● Grip - narrow, wide, neutral, underhand, overhand, towel● Single arm (unilateral) with and without rotation