• Resist the temptation to use momentum to pull the bar towards your chest. Instead focus on recruiting your back muscles to pull the bar.
• Once you've pulled the bar towards your chest, release the weight in a controlled manner by slowly extending your arms forward.
• Brace your core when your perform this exercise to keep your torso stable.

1. Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.
2. While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement.
3. Pause at the top of the movement. Do not lock out your knees, and ensure that they are not bowing out or in.
4. While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
5. If you have never done leg presses, start modestly with three sets of 10 leg presses. You can advance from there as you build strength.

1. Engage the core (belly button to spine and tighten abdominals).

2. Squeeze the glutes.

3. Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground- together as one.

Chin ups-

1. The arms should be straight at the start of each rep but not a dead hang. 

2. Use a grip position slightly narrower than shoulder-width.

3. The finish position is where your elbows touch your lats (sides).

4. Keep flutes and abs tight.

Sit up-

1. Bend your hips and waist to raise your body off the ground.

2. Make sure you keep looking straight ahead, keeping your chin off your chest in a relaxed position.

3. Lower your body back to the ground into the starting position.

Plank-  

1. Begin in a prone position on the floor.

2. Place your forearms on the ground hip width apart.

3. Keep foot stance hip width apart throughout.

4. Raise body to create a straight, strong line from head to toes.

5. Body placed in a neutral position, with even balance throughout both hands and toes.

Burpee-

1. Get into a plank position.

2. Hop to high plank.

3. Then lower down as if you was going to do a press up.

4. Jump up into full body extension.

   Squat-

   1. Keep your shoulder blades pinned back.

   2. Feet should be just wider than shoulder width apart.

   3. Brace your core.

   4. Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)

   5. Squat as low as you can whilst maintaining a neutral spine.

lunge-

1. Keep the chest up and look forwards.

2. Step with Control and Confidence.

3. Ensure that the knee touches the floor.

4. Both front and back knee should bend to 90 degrees.

5. Keep weight on the front heel NOT the toes.

6. For the side lunge ensure that you push the hips backwards.

Cv machines- cross trainer, row machine

Fixed weights-

Free weight- Bulgarian split squat, dumbbell deadlift, dumbbell shoulder press

Body weight-  tricep curl, leg press, leg extension

cool down- static stretching for 5 mins