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Exercise and Form
Shoulder Press
Also known as: Military Press
Agonist: Deltoids, Triceps
Synergist: Trapezius, Serratus Ant
Keep looking forward
Core braced and back straight
Knees slightly flexed shoulder width apart
1 cup
Sugar
Weight lifted slowly and controlled
Feet facing forward planted on ground
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not lean
Do not tilt head and neck
Do no lock elbows
Do not lock knees or let them go over toes
1½ cups
Butter
Shoulder press
Shoulder press
Military press FV
Seated shoulder press AV
Seated shoulder press SV
Shrugs
Agonist: Trapezius(upper fibres)
Lift weight in a slow and controlled manner
3 cups
Flour
Keep shoulders level
1 cup
Sugar
Back straight and core braced
Knees slightly flexed and feet shoulder width apart
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not allow knees to become varus
Do not look downwards
Do not lock elbows
Do not arch back
1½ cups
Butter
Shrugs
Shrugs
Shrugs SV
Shrug FV
Side Plank
Core Exercise
3 cups
Flour
Keep back straight and brace core
1 cup
Sugar
Keep head and shoulders facing forwards
2 tbsp.
Salt
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not arch back
Do not bend knees
Do not lean downwards
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Keep knee and hip aligned
1 cup
Sugar
2 tsp.
Oil
2 tbsp.
Salt
1½ cups
Butter
Keep shoulder facing upwards
Keep facing forwards with neck in neutral
3 cups
Blueberries
3 cups
Flour
Do not flex hip
Do not let shoulder lean forward
2 tbsp.
Salt
1½ cups
Butter
2 tbsp.
Salt
Side Plank
Side Plank
Side plank to rotation AV
Side plank to rotation AV
Side plank rotation FV
Single Leg Deadlift
Agonist: Hamstrings
Synergist: Gluteals(specifically Glut.Med), Quadriceps, Multifidus, Erector Spinae
3 cups
Blueberries
3 cups
Flour
Lower weight in a slow and controlled manner
1 cup
Sugar
Keep back straight and brace core
Knee flexed and feet facing forwards
1½ cups
Butter
Elbow slightly flexed
3 cups
Blueberries
do not allow knee to travel over foot
Do not twist your body
Do not lean forwards
Do not lock elbows or knees
Single Leg Deadlift
Single Leg Deadlift
Single leg deadlift unweighted SV
Single leg deadlift SV
Single leg Deadlift FV
Single leg squat
Agonist: Gluteals, Quadriceps, Gastrocs
Synergist: Hamstrings, Glut. Med
3 cups
Flour
Keep back straight and core embraced
1 cup
Sugar
Keep head and neck neutral and face forwards
Keep feet facing forwards
1½ cups
Butter
Plant heel on ground
3 cups
Blueberries
3 cups
Flour
Do not let knee travel over foot
Do not bend back
Do not let your knees become varus
1½ cups
Butter
Do not twist body
Single Leg Squat
Single Leg Squat
Single leg squat SV
Single leg squat FV
Single leg squat AV
Sit Ups
Agonist: Rectus Abdominus, Internal oblique, external oblique, Iliopsoas
Sit-Up
Sit-Up
Sit up arms over head SV
Sit ups AV
Sit up FV
Split Squat
Agonist: Glutes, Quadriceps, Hamstrings
Synergist: Gastrocs, Gluteus Medius
Keep back straight and core braced
3 cups
Flour
Keep knees and hips at 90
1 cup
Sugar
Keep knees and feet facing forwards
Both heels facing forwards
​
1½ cups
Butter
3 cups
Blueberries
3 cups
Flour
Do not let knee move over foot
1 cup
Sugar
Do not let knees become varus
Do not lean forwards
1½ cups
Butter
Split squat
Split squat
Split squat TS AV
Split squat Av
Split squat FV
Skull Crushes
Agonist: Triceps
Synergist: Deltoids
3 cups
Blueberries
3 cups
Flour
Brace your core and ensure back is against bench
1 cup
Sugar
Ensure weight is lowered in a slow and controlled manner
Keep elbows level
1½ cups
Butter
Keep feet flat on floor
3 cups
Blueberries
Do not allow heels to lift
Do not arch back
Do not allow the shoulders to lift off the bench
2 tsp.
Oil
Do not allow elbows to widen beyond shoulder width
Skull Crushes
Skull Crushes
Skull crusher AV
Skull crusher SV
Skull crusher FV
Step Ups
Agonist: Quadriceps, Glut Max
Synergist: Hamstrings, Glut Medius
Looking forwards keep head and neck in neutral
3 cups
Flour
Keep back straight and core braced
1 cup
Sugar
Place whole of heel on block
1½ cups
Butter
Place whole foot on box
3 cups
Blueberries
3 cups
Flour
Do not lean
Do not partially place foot on box
Do not look down
Do not arch back
Do not allow knees to become varus
Step-Ups
Step-Ups
Single Leg Lifts step ups FV
Step ups FV
Step ups speedy FV
Stiff Legged Deadlift
Agonist: Hamstrings
Synergist: Glutes, Erector Spinae, Multifidus
Keep head and neck in neutral and look ahead
Lift your bottom and chest at the same rate
Keep feet facing forwards
Slightly flex knees
Keep back straight and core braced
3 cups
Blueberries
3 cups
Flour
Do not arch back
Do not lean forwards
Do not hyerextend knees
1½ cups
Butter
Do not lock elbows
Stiff-Legged Deadlift
Stiff-Legged Deadlift
Stiff leg Deadlift FV
Stiff leg deadlift AV
Stiff leg deadlift SV
Sumo Squat
Agonist: Gluteals, Quadriceps, Gastrocs
Synergist: Hamstrings
Keep back straight and core braced
3 cups
Flour
Back straight and core braced
Keep heels planted on floor and push up through them
Head and neck in neutral
1½ cups
Butter
Keep knees and feet in line
3 cups
Blueberries
3 cups
Flour
Do not arch back
Do not lift bottom in air
Do not lean
1½ cups
Butter
Do not allow knees to move over toes
Sumo Squat
Sumo Squat
Sumo squat SV
Sumo squat FV
