KROK ROW keeping your torso upright and right knee over your right heel. Drive up through the right foot back to the starting position. Repeat on the opposite side.
Keeping your torso upright and elbows under the bar press it overhead. At the top of the rep the bar should be directly overhead. Lower the bar back to the starting position.
Wide Grip Cable Pulldown Grab the bar with an overhand grip that’ s wider than shoulder-width apart. Pull the bar down to your chest focusing on pulling from your elbows to activate the lats. Hold the bar at your chest for a second drawing your shoulder blades down and then slowly move back to the starting position.
Dumbbell Curl Hold a dumbbell in each hand with your palms facing in while standing up. Keeping both elbows still, lift the dumbbells while turning your palms so they face straight up at the top. Reverse the motion and lower back to the starting position.
Skullcrusher Lie down on a bench holding an EZbar with an overhand grip. Start with your arms extended and elbows over your shoulders. Keeping your elbows still, lower the bar towards your forehead then extend your elbows to lift it back up.
Front Squat Set up a barbell in a squat or power rack just below shoulder height. Get under the bar so it rests on the front of your shoulders then cross both arms over top to hold the bar in place. Unrack the bar and take one step back into a shoulder-width stance. Keeping your torso upright, squat and lower your hips till your thighs are parallel to the ground then exhale and stand up.
Barbell Lunge Begin by standing with a barbell on your upper traps. Take a big step forward with your right leg then lower your body till your left knee almost touches the ground. Press back through your right foot to return to the starting position. Complete all reps on the right side then all reps on the left side.
Romanian Dumbbell Deadlift Stand up and hold two dumbbells in front of your thighs. Slightly bend your knees and lower your torso by pushing your hips back keeping your spine neutral. Extend your hips forward contracting your hamstrings and glutes till you are standing straight up.
Bulgarian Split Squat Start facing away from a bench holding two dumbbells. Lift your left leg and place it on the bench behind you. Keeping your right foot in one spot, lower your left knee to the ground while
WIDE GRIP CABLE PULLDOWN
Lying Leg Curl Start lying on your stomach on the machine. Place both legs under the pad hip-width apart. Lift the pad towards your hamstrings. Lower it back to the starting position keeping tension on the hamstrings throughout.
Standing Calf Raise Standing on the calf raise machine, place both of your feet hip-width apart. Lower your heels so they go below your toes. Press up with your toes going as high as possible and pause. Lower your heels back to the starting position.
Exercise Ball Pike Start in a push-up position with both feet on the ball. Keeping your legs straight, lift your hips straight up so the ball rolls forward and hips rise up over your shoulders. Lower your hips back to the starting position.
Exercise Ball Knee Tuck Start in a push-up position with both of your feet on the ball. Draw both knees in towards your chest so your thighs almost touch your stomach. Extend your legs back out to the starting position.
Exercise Ball Crunch Start with your shoulders on the exercise ball facing up. Lift your hips so your knees, hips and shoulders are all parallel to the floor. Place both hands by your head and lift your shoulders off the ball. Pause and then lower back to the starting position.
42 AUGUST 2017 | ironmanmagazine. com