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Exercise and Form
Back Raises
Also known as: Back Extension
Agonist: Erector Spinae, Quadratus Lumborum,Gluteus Maximus, Hamstrings
Synergist: Multifidus, Semispinalis
3 cups
Blueberries
3 cups
Flour
Keep chin neutral
1 cup
Sugar
Squeeze your shoulder blades together
Lift and lower in a controlled manner
1½ cups
Butter
3 cups
Blueberries
Perform in a slow and controlled manner
Do not over extend neck
Ensure you are breathing throughout movement
Do not twist your body
2 tbsp.
Salt
1½ cups
Butter
Back Raise
Back Raise
Back raise SV
Back raise with legs AV
Back raise SV
Back raise leg lift SV
Back Raise With Rotation
Also known as: Back extension with Twist/Rotation
Agonist:Erector Spinae, Quadratus Lumborum,Gluteus Maximus, Hamstrings, plus internal, external obliques, Rotatores Multifidus, Semispinalis
Synergist:Trapezius, serratus posterior
Back Raises with Rotation
Back Raises with Rotation
Back raise rotation SV
Back raise rotation AV
Back Squat
Also known as: Squat, Barbell Squat
Agonist: Gluteals, Quadriceps, Gastrocs
Synergist: Hamstrings
3 cups
Flour
Look straight ahead with straight back
1 cup
Sugar
Do not allow your bottom to dip
Knees directly over toes
1½ cups
Butter
Do not let your bottom round
3 cups
Blueberries
3 cups
Flour
Do not let the knees come together (varus)
1 cup
Sugar
Do not allow elbows to go above shoulders
Try not to let the knees go too far over the toes
1½ cups
Butter
You should be able to wiggle your toes
1 cup
Sugar
Knees in-line with toes
Feet shoulder width apart
​
1½ cups
Butter
Back straight and core braced
3 cups
Blueberries
3 cups
Flour
Try not to let the knees go too far over the toes
Do not arch your back
1½ cups
Butter
Do not let your bottom round
Back squat
Back squat
Squat with band SV
Squat variation SV
Squat overhead SV
Squat Sv
Bench Press
Also known as: Chest Press
Agonist: Pectoralis Major, Triceps, Anterior Deltoid
Synergist: Serratus Anterior
3 cups
Blueberries
3 cups
Flour
1½ cups
Butter
Keep your heels planted and push through your heels
Keep your back straight
Brace your core
Allow the natural arch in the lumbar spine
3 cups
Blueberries
3 cups
Flour
Keep knuckles facing the ceiling
1½ cups
Butter
Do not let the weights swing/ the weight should be lifted and lowered in a controlled manner
Do not allow knees to travel over toes
Bench Press
Bench Press
Bench press triceps Sv
Bench press incline FV
Incline bench AV
Shoulder press seated Swiss ball AV
Bent Over Reverse Flye
Also known as: Reverse Dumbbell Flye, Back Flye, Rear Deltoid Fly, Bent over dumbbell raises
Agonist: Posterior deltoid
Synergist: Trapezius (all fibres), Infraspinatus, Teres minor
​
Perform slowly and with control
3 cups
Flour
Core braced​
1½ cups
Butter
Keep your knees in line with your toes
Elbows brought up to same level
Slightly flex knees
3 cups
Blueberries
3 cups
Flour
Shoulder blades should be squeezed together
Elbows should be level
Do not arch back
Do not perform movement uncontrolled
bent over reverse flye
The weight should be lifted and lowered in a controlled manner
Bent Over Row
Also known as: Barbell Row
Agonist: Trapezius, Latissimus Dorsi, Rhomboid Major
Synergist: Biceps, Posterior Deltoid, Triceps
Knees slightly flexed
3 cups
Flour
Shoulders level
2 tbsp.
Salt
1½ cups
Butter
Knees should be level, shoulder width apart
Core braced
​
Keep the elbows in line with the shoulders
3 cups
Blueberries
3 cups
Flour
Back should be straight
Do not lean forward
Do not lock out the knees
1½ cups
Butter
Do not twist your body
Bent over row
Bent over row
Bent over row FV
Bent over row FV
Bent over row poor form Sv
Bent over row poor form AV
Biceps Curl
Also known as: Barbell Curl
Agonist: Biceps Brachii
Synergist: Brachioradialis, Brachialis
Slightly flex knees
3 cups
Flour
Back straight
​
Brace your core
1 cup
Sugar
Head and neck in neutral looking forward
Elbows tucked in line with shoulders
1½ cups
Butter
Keep your knees in line with your toes
3 cups
Blueberries
3 cups
Flour
Do not lock out the knees
Do not allow knees to travel over feet
Do not raise elbows
​
Do not lean backwards
Do not perform movement in an uncontrolled manner
Bicep curl
Bicep curl
Bicep curl DB FV
Biceps curl bosu AV
Biceps curl SV
Biceps DB curl Av
Box Jump
Box Jump
Box Jump
Box jumps SV poor form
Box jumps SV
Box jumps FV
Bridge
Also known as: Hip raises
Agonist: Gluteus Medius
Synergist: Qaudriceps, Hamstrings
3 cups
Blueberries
3 cups
Flour
Keep your back straight
1 cup
Sugar
Brace your core
Keep head and neck neutral
1½ cups
Butter
Push up through heels
Keep hips, knee and feet aligned
3 cups
Blueberries
3 cups
Flour
Do not allow your bottom to dip
2 tbsp.
Salt
1½ cups
Butter
Do not arch back
​
Do not raise shoulder blades
​
Bridge
Bridge
Bridge single leg form off FV
Bridge AV
Bridge variation Sv
Bridge variation AV
Bulgarian Split Squat
Also known as: Elevated Split Squat
Agonist: Glutes, Quadriceps, Hamstrings
Synergist: Gatrocs, Soleus, Glut Medius, Multifidus, Illiopsoas
3 cups
Blueberries
back foot can be flat or on tip-toes
Foot facing forwards
1 cup
Sugar
Core braced
Keep back stright
1½ cups
Butter
3 cups
Flour
Do not let knee travel over foot
Do not perform movement in an uncontrolled manner
Do not lean forwards
Do not allow knees to become varus
Should be in slow and controlled manner
Bulgarian split squat
Bulgarian split squat
Bulgarian split squat SV
Bulgarian split squat FV
Bulgarian split squat AV
