Exercise library

RFE split squat

• Laces on bench 
• Use mat to make sure ROM is consistent with each repetition 
• Kettlebell/Dumbbell in either hand 
• Ribs down 
• Torso forwards slightly 
• Chin down
• Eye-line down 
• Knee down to pad under control
• Fire back up with intent 

Reverse lunge into 1 leg sprinters stance – Barbell

• Make sure you are central to the bar  
• Rib cage down 
• Deep breath in
• Eye line down
• 4 Phase – Stabilise, Load, Fire back up, stabilise 
• Target a 90 angle with both legs in the bottom position 
• 90 angle of leg once driven up into top position also 

Front squat

• 2 front squat grip *Choose the most comfortable grip for you 
• Feet shoulder width apart 
• Elbows up 
• Rib cage down 
• Deep breath in 
• Sit back into chair 
• Maintain a more vertical torso than back squats 
• Work to your active range of motion 

Dumbbell split squat

• Weights by the side of the body 
• Chin down 
• Rib cage down 
• Eye-line down 
• Deep breath in
• Core engaged 
• Target a 90 angle with both legs in the bottom position 
• Load vertically up and down

2 x kettlebell front squat – Racked

• Chin down
• Rib cage down
• Deep breath in
• Core engaged
• Sit back into imaginary chair
• Drive up with intent
• Squeeze glutes at the top

Reverse lunge – 2 x kettlebell front rack

• Chin down
• Rib cage down
• Deep breath in
• Core engaged
• Stabilise, Load, Fire back up
• Target a 90 angle with both legs in the bottom position

Barbell reverse lunge

• Make sure you are central to the bar
• Rib cage down
• Deep breath in
• Eye line down
• Stabilise, Load, Fire back up
• Target a 90 angle with both legs in the bottom position

Reverse lunge – Barbell – Front rack/Front squat grip

• 2 finger grip
• Bar resting across clavicle
• Elbows up
• Rib cage down
• Stabilise, Load, Fire back up
• Target a 90 angle with both legs in the bottom position

Reverse lunge – Goblet

• Chin down onto dumbbell
• 2 contact points with dumbbell – Sternum & Abdomen
• Rib cage down
• Deep breath in
• Core engaged
• Stabilise, Load, Fire back up
• Target a 90 angle with both legs in the bottom position

Barbell split squat

• Chin down
• Rib cage down
• Eye-line down
• Deep breath in
• Core engaged
• Target a 90 angle with both legs in the bottom position
• Load vertically up and down

Frontal plane lunge – Kettlebell – Goblet

• Kettlebell in Goblet position
• Chin down on kettlebell
• Step out to the side of the body
• Load into one leg, keeping the other leg completely straight
• Gradually increase range of motion

Frontal plane lunge – Kettlebell

• Kettlebell in one hand, work out to the opposite foot
• Step out to the side of the body
• Load into one leg, keeping the other leg completely straight
• Gradually increase range of motion

Reverse kettlebell lunge – Offset – Front rack

• Chin down
• Rib cage down
• Eye-line down
• Deep breath in
• Kettlebell on one side of the body
• Kettlebell resting between pec and bicep in a stable/secure position
• Core engaged
• Stabilise, Load, Fire back up
• Target a 90 angle with both legs in the bottom position

Barbell split squat – Front rack

• 2 finger grip
• Bar resting across clavicle
• Elbows up
• Rib cage down
• Choose the required foot position
• Target a 90 angle with both legs in the bottom position
• Come down under control and back up

Goblet squat – Dumbbell

• Chin down on top of dumbbell
• Rib cage down
• Deep breath in
• Core engaged
• Sit back into imaginary chair
• Drive up with intent
• Squeeze glutes at the top
• Don’t allow knees to buckle in

Incline tension curls – Dumbbell

• Choose the correct bench height (1 or 2 notches from the top)
• One dumbbell in either hand
• Select a supinated grip (Palm up)
• Shoulder blades back and down against bench
• Start with arms fully extended (straight)
• Curl the dumbbell up towards the shoulder
• Make sure the imaginary pin stays fixed through the elbow
• NO SWINGING!!

Dumbbell fly – Incline

• Put the bench on a slight incline (1 notch up from flat)
• Shoulder blades back and set against bench
• Start arms fully extended
• Come down under control
• Slightly flexed/soft elbow, don’t bend excessively
• You decide on the the range of motion and what feels comfortable for you
• Come back up and squeeze pecs at the top

Barbell bent over row

• Slightly flexed knee
• Hinge over from hip
• Maintain a neutral spine with your hands shoulder-width apart
• To ensure full range of motion is occurring, think about pulling your elbows behind you and hold for one second before controlling the load back down
• Ensure the line of pull is into the belly button and not into the sternum (this isn’t an upright row)
• Don’t go too heavy and begin to jerk the load up
• Keep torso position consistent throughout, losing the hinging position will reduce range of motion

Supine dumbbell press – Neutral grip

• Retrieve dumbbells safely from the floor or rack
• Head and neck supported on the bench
• Shoulder blades set against bench
• Choose a neutral grip
• Minimise elbow flare, keep elbows close to your body
• Press up in a straight line with intent
• Come back down under control

Bicep curls – Barbell

• Hands slightly wider than shoulder width apart
• Shoulder blades back and down
• Imaginary pin through your elbow
• Arms fully extended
• Curl the bar up
• Come back down under control

Banded pull aparts

• Select a low/moderate band
• Rib cage down
• Palm facing up
• Open up into a T position
• Control the movement

Split stance 1 arm shoulder press

• Split stance, toes of the back foot to increase demands on trunk
• Stay engaged through core, minimise any lateral flexion
• Kettlebell in a stable position
• Press up overhead
• Control coming back down

Kettlebell holds – Core

• Clean kettlebells up
• Kettlebells in a secure position
• Ribs down
• Core engaged
• Resist any motion through the trunk

Offset marching drill – Kettlebell – Core

• Shoulder packed, shoulder blade back and down
• Keep kettlebell away from the body
• Engage core
• Minimise any motion through the trunk
• Opposite knee comes up to 90 degree angle
• Then back down

Offset kettlebell hold – Core

• Shoulder packed, shoulder blade back and down
• Keep kettlebell away from the body
• Engage core
• Minimise any motion through the trunk
• Opposite knee comes up to 90 degree angle
• Then back down

Bottoms up kettlebell press

• Select a small kettlebell 4-12kg should be suitable
• Assume the half kneel position
• Kettlebell in the hand of the knee that’s down on the floor
• Keep your core engaged
• Rib cage down
• Neutral grip on the kettlebell
• Press up overhead
• Don’t allow elbow to veer out
• Make sure you are gripping the kettlebell to ensure a reflexive firing of the rotator cuff group of muscles

Lat pulldown

• Hands slightly wider than shoulder width apart
• Lean back slightly
• Lock legs into leg support
• Depress scapula (shoulder blades down)
• Pull into sternum
• Squeeze lats in shortened position
• Release back up in a controlled manner

Underhand pulldown

• Hands shoulder width apart and narrower than lat pulldown
• Reverse underhand grip
• Lean back slightly
• Lock legs into leg support
• Depress scapula (shoulder blades down)
• Pull into sternum
• Release back up in a controlled manner

Seated pec deck/fly

• Set scapula
• Slight bend at elbow
• Thumb up
• Draw hands together
• Squeeze pecs together in the shortened position
• All about tension, really think about applying this

Seated mid-row

• Slight knee bend
• Lean back slightly
• Ensure the line of pull is straight into belly button
• Squeeze shoulder blades together
• Hold squeeze in shortened position for 2 seconds
• Extend arms under control
• Under fatigue you can use your torso to assist with the concentric phase, but only utilise these cheat reps on the last 2 repetitions

Tricep pushdowns

• Select attachment to the top
• Pin through the elbow
• Pulldown into extension
• Separate the rope
• Squeeze the triceps at the bottom

Dumbbell reverse lunge

• Weights by the side of the body 
• Chin down 
• Rib cage down 
• Deep breath in
• Core engaged 
• Stabilise, Load, Fire back up
• Target a 90 angle with both legs in the bottom position