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.

Leg Curl (Machine Seated) Targets muscles: Hamstrings, Gastrocnemius Starting Position: 1. Lie face down on the leg curl or sit upright in an upright machine and hook your heels under the roller pads. Adjust the machine if necessary so that your knees are just off the end of the bench and your thighs are fully supported. 2. Hold on to the hand grips or the edge of the bench for support. The Movement: 1. Bend your knees, bringing your heels towards your backside. 2. Hold this fully contracted position for a count of two then slowly lower your heels back to the starting position. Tips: • Keep your hips and thighs in contact with the bench throughout the movement - do not allow your hips to rise. • Control the movement on both the upwards and downwards phase - avoid kicking your heels back fast. Variations: Toes pointed: Performing the movement with your toes pointed intensifies the work performed by the hamstrings. Single leg curl: You can do leg curls with one leg at a time. This allows...

Lunge (Dumbbell In Place) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards. Variations: ...

Lunge (Barbell In Place) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout t...

Lunge (Dumbbell Half) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards. Variations: Step...

Lunge (Dumbbell Bench Lift) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Place a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step up onto a bench with your right leg. 2. Follow you right leg with your left leg until you are standing upright on the bench. 3. Step back down in the reverse order that you had stepped up. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards.

Lunge (Barbell Reverse) Target Muscles: Gluteus, Hamstrings, Quadriceps. Starting Position: 1.Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2.Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1.Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright. 2.Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one. 3.Push hard through your left leg, strongly contracting the gluteus, quadriceps and hamstrings to return your right leg into position. Don't push through your right (back) leg 4.Complete the desired number of repetitions; then repeat with the left leg leading. Tips: •Keep your front knee positioned directly over your an...

Lunge (Dumbbell Forward) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout t...

Leg Extension (Machine Seated) Target Muscles: Quadriceps Starting Position: 1. Sit on the leg extension machine, adjusting it so that the back of your thighs are fully supported on the seat. 2. Hook your feet under the foot pads. The pads should rest on the lowest part of your shins, just above your ankles. 3. Hold on to the sides of the seat or the handles on the sides of the machine to prevent your hips lifting as you perform the exercise. The Movement: 1. Straighten your legs to full extension, keeping your thighs and backside fully in contact with the bench. 2. Hold this fully contracted position for a count of two; then slowly return to the starting point. Tips: • Do not allow your hips to raise off the seat. • Try to 'resist' the weight as you lower your legs back to the starting point - avoid letting the weight swing your legs back. • Make sure you fully straighten the leg until the knees are locked do not perform partial movements. • Avoid swinging/kicking your legs ­ ...

Deadlift (Smith-Machine Barbell Stiff Leg) Target Muscles: Hamstrings, Gluteus, Lower Back Starting Position: 1. Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip. 2. Stand up straight, looking directly ahead. The Movement: 1. Keep your back flat and legs nearly straight. 2. Bend forwards from the hips until your back is parallel to the ground. You should feel a stretch in your hamstrings and glutes. As you bend forwards, your hips and glutes should move backwards and your body should be centred through your heels. 3. At the bottom of the movement, do not allow the weight to touch the floor and don't round your back. 4. Hold for a count of one then forcefully contract your gluteus and hamstrings to raise your torso back into the erect starting position. Tips: • Keep your back flat. Rounding your back will increase the risk of injury. • Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below th...