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1. Use a sturdy object like a squat rack to hold yourself.

2. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.

3. When you are done with the right foot, then repeat with the left leg.

No Spotter Needed

Mistakes Commonly made include Improper circles and moving too fast or too slow

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Hamstrings Kettle Bell One Legged Deadlift 

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Hamstrings Kettle Bell One Legged Deadlift 

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1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.

3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

No Spotting needed.
Mistakes commonly made include Too light weight, and improper form.

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None

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None

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* Not lifting your legs high enough
* Putting the weight to close to your hips or to close to your knees

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Seated Calf Raises
Steps:
* sit on the bench.
* place the bar on your lap.
* lift your heels off the ground and then place them back down.
* repeat the movement.

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1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Common Mistakes
Not squatting to a 90* angle
Failure to pause at the bottom.

Spotting
Spot behind the lifter and ensure that they dont fall.

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* keep hands close the weight
* move with the rep up and down, help when needed

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none

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* going to fast
*not going high or low enough

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1. Begin by laying on the floor as in preparation for doing a push up.
2. Place your forearms underneath you. This is what will support you as well as your toes. Keep your back straight.
3. Hold this position as long as possible.
**Variations of this work out may include but is not limited to lifting arms or legs and holding them.
No SPOTTING NEEDED

Common mistakes
Arching your back, Pushing your butt into the air

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1. Iliocostal muscles
2. Longissimus Dorsi (Capitis, the Cervicis and the Thoracis)
3. The Spinalis (Cervicis, Thoracis)

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Hamstring curls
Steps:
* lay flat on the bench , with your stomach on the bench.
*lift your feet up to a 90 degree angle
* your partner should place the weight in between your feet
* with the weight placed between your feet, lower the weight down  but don't straighten your legs
* then lift the weight back to the top of the rep

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* move with the lifter
* keeping hands under the arms, help lift the lifter up if needed

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1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.

3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

4. Repeat for the number of repeps required for your work out.

Common Mistakes

Not holding the exercise long enough, Failing to extend and arch enough to work the muscle.

Targets the Lower back of the Erector Spinae

There is not a need for spotting because you are laying upon the ground and a spotter would be pointless.

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*hamstring
*core

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Latissimus Dorsi, Bicep, Deltoids

1. Stand erect while holding a barbell with a supinated grip (palms facing up).

2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.

4. Slowly lower the weight again to the starting position as you inhale.

Spotting: Usually not needed, but optional.

https://www.bodybuilding.com/exercises/reverse-grip-bent-over-rows

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* Having too wide or not wide enough stance
* Not going down to a 90 degree angle
*  Leaning forward
* Misplacing the bar

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1. Gastrocnemius (2 heads)

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Abdominal workout
1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.

1. Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.

2. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.

3. Catch the ball on the bounce and continue for the desired number of repetitions.

Spotter: Unnecessary, but optional.

Mistakes while exercising:
Technique and posture positioning.
Not pushing from the palm.

https://www.freelapusa.com/3-mistakes-you-might-be-making-with-medicine-ball-training/

https://www.bodybuilding.com/exercises/one-arm-medicine-ball-slam

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1. Stand on the edge of a box or bench with your heels hanging off of it about an inch.
2. Raise yourself up on on your toes, flexing your calves.
3. Hold that position for a few seconds and then lower yourself back down.
4. Repeat.

Common Mistakes:
1. Moving your feet and working the wrong muscles.
2. Not going all the way down and getting a full extension.

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Barbell Front Squats
Steps:
* Standing in a stance shoulder width apart
*  Approach the bar placing it on the front shoulders close to our neck crossing your arms to keep the bar in place
* Unrack the bar
* Step back and Squat to a 90 degree angle

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No spotting needed or required

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* Core
* Bicep
* Tricep

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* Putting your feet on the ground
* Leaning to far back

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1. Hamstrings (3 heads, look at previous exercise)
2. Calves (gastrocnemius)
3. Hip Flexors (sartorius, gracilis, popliteus)

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1. Place your feet against the platform.

2. Sit so that when you grasp the handles so your hands are slightly lower than your shoulder and positioned so your body is slightly arched.

3. Keep elbows slightly bent and pointed down.

1. From the starting position, Pull the bar back to retract the scapula.

2. Contract the latissimus dorsi by pulling the arms back until the elbows are beneath the shoulders.

3. Continue the contract the latissimus dorsi as well as the rhomboids and middle trapezius.

4. Return to the starting position being very controlled.

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Gastrocnemius, Soleus, Tibialis Anterior

1. Raise your heels a few inches above the edge of the step so that you're on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

Form Mistakes- failing to fully contract muscles and foot placement

Spotting is unnecessary when using crash bars and a barbell

https://www.bodybuilding.com/fun/wotw50.htm

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1. Kneel down on the floor with your feet crossed at the ankles.
2. Sit up on your knees and put both hands behind your back.
3. Have your partner place the hands on your feet, putting pressure on them.
4. Lower your chest down slowly, engaging your hamstrings and abs.
5. Lower down as far as you can until you fall.
6. Reach your hands out to catch you and then pull yourself back up with your leg muscles.
7. Repeat.

Common Mistakes:
1. Not keeping your feet on the ground.

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Russian Twist
Steps:
* Sit down in an athletic stance
* Raise your feet off the ground
* Holding a medicine ball to one side of your body then shifting it to the other side you
* Repeat

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gluteus maximus

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none needed

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*lifting with your back
*letting your knees buckle

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1. Erector Spinae
2. Gluteus Maximus
3. Hamstrings (3 heads, biceps femoris, semitendinosus and semimembranosus)
4. Quadriceps (4 heads)

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1. Stand directly behind the squatter with your feet flat on the floor.
2. Put both your hands below the squatters arms, close to their sides.
3. Lower yourself with them keeping your arms straight out and under in case they

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Dead Lift
*set feet shoulder width apart facing the bar
*firmly grasp the bar outside of the knees
*lift with your legs and core as you stand up.

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No spotting needed

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1. Face the bar and grip it evenly with your hands.
2. Dip under the bar and put it on your lats, then stand up and step away from the rack, keeping your back and legs straight.
3. With your feet shoulder with apart and flat on the ground, take a deep breath and hold.
4. Lower your body down until your knees are at a 90* angle, keeping your head up.
5. Exhale and push upward until your legs are straight and hips locked.
6. Repeat.

Common Mistakes:
1.  Rolling onto the balls of your feet instead of keeping your feet flat.
2. Bending forward too much.
3. Not going down to a 90* angle.

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Biceps

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Quadriceps, Glutes, Hamstrings, calf, abdominals, back

Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius

1. Stand tall and hold a barbell across your upper back. Take a large step forward with one leg, lowering your rear knee towards the floor while keeping your front shin as vertical as possible. Push yourself back to the starting position.

Form Mistakes- foot stance, touching knee to the floor, and squeezing glutes

Spotting is unnecessary

www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-lunge

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1. Rectus abdominus
2. Hip flexors (iliopsoas, tensor fasciae latae, sartorius, rectus femoris and pectineus muscles)

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* Not having an overhand grip
* Not having your hands far enough out
*leaning back as you come to the bottom of the rep
* Lifting your feet up off of the ground

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1. Lay with your back flat on the floor and extend both legs upward, keeping them straight.
2. Lay your hands flat on the ground next to you and have your partner stand above your head.
3. Your partner will push both your legs either forward or to the side.
4. Keeping core engaged.

Common Mistakes:
1. Bending your back.
2. Throwing your legs back up instead of engaging your abs.
3. Letting your feet touch the floor.

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Lat pull downs
* Sit down on the cable machine pulling weight down with you
* Holding the bar at the far ends bring the bar down to the middle of your chest.
* Bring the weight back slowly to the top of the rep and continue til the end of the set.

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Trapzius Single- Arm Dumbbell Up Right Row

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Trapzius Single- Arm Dumbbell Up Right Row

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Start by getting the proper size weight for you.
Next hold the weight in front of you.
Lift the weight to create a straight line with your shoulder and elbow.
Lower the weight at a controlled speed. Repeat.

Spotting
Hold the wrist to ensure that the lifter is okay. Do not help them.
Mistakes
Going to fast
Non Controlled movements

Other Muscles targetted
Mainly Trap

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none required

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Erector Spinae, glutes, and hamstrings
1. Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can.

Spotting this exercise is unnecessary

Common mistakes with this exercise are bending one's back, bending knees too much, and lifting with the arms rather than with the back

https://www.bodybuilding.com/exercises/romanian-deadlift

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*not keeping back straight
*swinging with the rep

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1. deltoids
2. pecs
3.lats
4. rhom

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1. not spacing the benches to far or to close
2. adding to much weight
3. not bending the arms far

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Hamstrings
1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

1. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.

2. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Spotting: optional

Mistakes while exercising:
Opening the Hip.
The Leg-Crossover
and the Headlift

http://www.dothemovement.com/single-legged-deadlift/

https://www.bodybuilding.com/fun/bodybuildingcoms-10-highest-rated-hamstring-exercises.html

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1. you do not need a spotter for this workout, when doing the workout you are very close to the ground
2. if do be come to tired then slowly lower yourself to the ground

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1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
Spotter is optional.
Mistakes made when exercising:
1. Not gripping the barbell correctly while lifting.
2. Using your body weight to hurl the bar up.

https://www.bodybuilding.com/exercises/standing-front-barbell-raise-over-head

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1. Stand with your feet shoulder width apart and your arms flat by your side gripping the dumbbells.
2. With your knees slightly bent, lower your chest forward until your hands are over your knees. Exhale while going down.
3. Come up slowly with your back straight. Rotate only at the hips. Inhale.
4. Bring your shoulders back as you stand at the starting position.
5. Repeat.

Common Mistakes:
1. Not bending your knees.
2. Not keeping your legs in the smae position.
3. Throwing your back when coming up.

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1. Latissimus Dorsi (1 head, Latissimus Dorsi)

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Trapezius, rhomboids

1. Set-up: Bracing through the core and lower back, grip a barbell in front of and directly against the body. Do not overload the bar.

2. Lift: Maintaining a stable base and a neutral spine, grasp the barbell and raise the shoulders as high as possible. Lower and repeat.

Spotting is unnecessary

Common mistakes are activating muscles to bend elbow instead of raising the bar with the trapezius

www.livestrong.com/article/212717-muscles-involved-in-barbell-shrugs/

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Muscles:
Trapzius
Bent over fly
*bend over slightly while letting the weight dangle
*bend arms slightly
* keeping back straight pull the weight out to the top
*bring back down

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1. place two benches apart from each other
2. Then place your legs on one of the benches and your hand on the other. suspending yourself in the air above the benches
3. Place weight in the middle of your body
4. once you have the weight bend your arms down to 90 degrees and back up
5. once you are done have someone remove the weight and stand back up.

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None required

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1. Sit down on the machine after adusting it to your height. Make sure you are facing the pull down bar.
2. Grip the bar and lean your torso back roughly 30*. Your hands should be about shoulder width apart.
3. Exhale, pulling the bar until it touches your chest and hold this position for a second. Keep your back muscles tight the entire time.
4. Slowly bring the bar back to starting position, inhaling. When you are done, your arms should be fully extended.
5. Repeat.

Common Mistakes:
1. Moving your torso too much.
2. Changing positions and using your body weight to bring the bar down.

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*Not keeping arms perpendicular
*not going to the top
*throwing body into it

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1. Trapeziums (1 out of 3 heads, Middle fiber)
2. High back muscles
3. Levator Scapulae (I head, Levator Scapulae)

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The supraspinatus and trapeizus

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1. Stand with your feet flat on the floor, your back and neck straight, and holding your arms straight while your palms facing your torso.
2. Lift your shoulders straight up, as if your were shrugging, and hold that position for a second while you exhale.
3. Inhale and slowly bring your arms and dumbbells back to the original position.
4. Repeat.

Common Mistakes:
1. Not keep your arms extended straight out the entire time.

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Tricep, Pectorals, Deltoids(Anterior, Middle, Posterior), Latissimus Dorsi

1. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.

2. Initiate the movement by extending the elbows and flexing the triceps.

3. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.

Spotting this exercise is unnecessary

Common mistakes are often having the wrong position or using core to pull down rather than the triceps

https://www.muscleandstrength.com/exercises/overhead-tricep-extension.html