Mental Notes & Random Musings

Squat (Barbell / Smith-Machine Jefferson Lift) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar on the floor standing with one leg on each side of it. 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the floor, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin raising yourself up, and do not lock your knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, pull the weight up, pushing hard through your feet and keeping your body erect as you return to the star...

Deadlift (Dumbbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand between two dumbbells with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the dumbbells, with your hands at your sides, palms facing inward. This will facilitate better balance and keep the dumbbells in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the dumbbells from the floor until your legs are straight. The dumbbells should be parallel to your thighs. Hold for a count of one. 2. Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forward. Tips: • Keep your back straight - ...

Squat (Machine Hack) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position yourself in a hack squat machine. 2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch. The Movements: 1. Press the platform away from you as far as possible. 2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits. Tips: • Do not hurry the reps or bounce up from the bottom. • Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes. • Keep your legs slightly bent at the top of the movement.

Deadlift (Barbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand in front of the barbell with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one. 2. Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar. ...

Squat (Barbell / Smith-Machine Barbell) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck). 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hips, then knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your feet and keeping your body erect ...

Squat (Dumbbell Single Leg) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Grasp two dumbbells one at each side. 2. Place one foot up on a bench toenails down. 3. Keep your other foot directly in front of your foot that is up on the bench toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hip, then the knee. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thigh is parallel to the ground; it is not wise to go any further than this. Keep your knee aligned over your foot, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your foot and keeping your body erect as you return to the starting position. Tips: • You should maintain the natural curve in your back throughout the movement. • If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather ...

Squat (Barbell / Smith-Machine Jefferson Lift) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar on the floor standing with one leg on each side of it. 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the floor, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin raising yourself up, and do not lock your knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, pull the weight up, pushing hard through your feet and keeping your body erect as you return to the star...

Squat (Machine Hack) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position yourself in a hack squat machine. 2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch. The Movements: 1. Press the platform away from you as far as possible. 2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits. Tips: • Do not hurry the reps or bounce up from the bottom. • Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes. • Keep your legs slightly bent at the top of the movement.

Squat (Barbell / Smith-Machine Barbell) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck). 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hips, then knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your feet and keeping your body erect ...

Leg Press (Machine Seated) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position yourself in a leg press machine. 2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch. The Movements: 1. Press the platform away from you as far as possible. 2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits. Tips: • Do not hurry the reps or bounce up from the bottom. • Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes. • Keep your legs slightly bent at the top of the movement.

Leg Press (Machine Lying) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position yourself in a leg press machine. 2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch. The Movements: 1. Press the platform away from you as far as possible. 2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits. Tips: • Do not hurry the reps or bounce up from the bottom. • Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes. • Keep your legs slightly bent at the top of the movement.

Deadlift (Dumbbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand between two dumbbells with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the dumbbells, with your hands at your sides, palms facing inward. This will facilitate better balance and keep the dumbbells in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the dumbbells from the floor until your legs are straight. The dumbbells should be parallel to your thighs. Hold for a count of one. 2. Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forward. Tips: • Keep your back straight - ...

Deadlift (Barbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand in front of the barbell with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one. 2. Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar. ...

Squat (Dumbbell Single Leg) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Grasp two dumbbells one at each side. 2. Place one foot up on a bench toenails down. 3. Keep your other foot directly in front of your foot that is up on the bench toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hip, then the knee. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thigh is parallel to the ground; it is not wise to go any further than this. Keep your knee aligned over your foot, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your foot and keeping your body erect as you return to the starting position. Tips: • You should maintain the natural curve in your back throughout the movement. • If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather ...

Squat (Barbell / Smith-Machine Jefferson Lift) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar on the floor standing with one leg on each side of it. 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the floor, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin raising yourself up, and do not lock your knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, pull the weight up, pushing hard through your feet and keeping your body erect as you return to the star...

Squat (Machine Hack) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position yourself in a hack squat machine. 2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch. The Movements: 1. Press the platform away from you as far as possible. 2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits. Tips: • Do not hurry the reps or bounce up from the bottom. • Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes. • Keep your legs slightly bent at the top of the movement.

Squat (Barbell / Smith-Machine Barbell) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck). 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hips, then knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your feet and keeping your body erect ...