 Seated Dumbell Press
- Pressure on the thumb side of hand.
- Thumbs slightly elevated at the top.
- Back of the arms parallel to ground at the start position.
- Control in both directions.
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 Rear Dumbell Laterals
- Keep your body weight over your thighs. Sit back with bent knees.
- Keep the dumbbells low to the ground at the start.
- Drag dumbbells as far as you can staying low to the ground.
- Raise dumbbells to shoulder height.
- Control in both directions.
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 Dumbell Tricep Extension
- Keep your elbow pointed to the ceiling and close to your ear.
- Dumbbell remains flat, extend at the top.
- Control in both directions.
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 Dumbell Laterals
- Keep dumbbells flat, no inward rotation.
- Keep the elbows as high as the hands.
- Do not shrug shoulders.
- Control in both directions.
- Raise dumbbells to shoulder height.
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 45 Degree Leg Press
- Feet flat, pressure on the heels, shoulder width.
- Controlled movement in both directions.
- Focus the initial push from the glutes.
- Lower back must remain flat.
- Range of motion varies between individuals.
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 Abductor Machine
- Control the weight in both directions.
- Toes pointed and turned slightly inward.
- Hips tight, lower back remains flat.
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 Adductor Machine
- Control the weight in both directions.
- Point the toes ( Plantar Flexion ).
- Focus is on the inner thigh.
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 Leg Extension
- Control the weight in both directions.
- Extend and flex from the hip.
- Toes Pointed ( Plantar Flexion ).
- Proper posture on all movements.
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 Leg Curl
- Hips must stay flat.
- Toes pointed.
- Control the weight in both directions.
- Bring your heels as close to your glutes as possible.
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 Swiss Ball Leg Extension
- Hands at your side, palms face down.
- Hips remain elevated, heels on the ball.
- Extend completely, bring the heels to the glutes.
- Slow controlled motions.
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 Bicep Curl
- Elbows and shoulders back.
- Pressure on the inside of the hand.
- Wrists straight or slightly back (advanced position).
- Control in both directions.
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 Triceps Pushdown
- Wrist straight, pressure on the outside of the hand.
- Extend at the bottom, top position is chest height.
- Control in both directions
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 Incline Dumbell Press
- Back flat, pressure on the thumb side of your hand.
- Inside head of dumbbell is higher at the top – (Thumbs Up).
- Control the movement in both directions.
- Contract the upper chest at the top.
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 Incline Dumbell Fly
- Back flat, cradle the dumbbells with your wrists going down.
- During concentric movement bring the inside of your wrists together at the top.
- Control the movement in both directions
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 Seated Hamstring Curl
- Toes pointed ( Plantar Flexion).
- Back flat, pull from your heels.
- Full contraction at the bottom.
- Control in both directions.
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 Dumbbell French Press
- Elbows point to ceiling, dumbbell remains flat.
- Pull elbows in towards the ears.
- Only your forearm moves.
- Control in both directions.
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 Low Pulley Row
- Proper posture during movement.
- Pressure on the little finger side of the hand.
- Stretch the back without leaning forward.
- Control in both directions.
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 High Pulley Row
- Proper posture during movement.
- Pressure on the little finger side of the hand.
- Stretch the back without leaning forward.
- Control in both directions
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 Swiss ball Jackknife
- Stabilize the lower back and abdominals.
- Bring your knees to your chest.
- Control in both directions.
- This is an advanced movement.
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 Swiss bal Crunches
- Back should be completely supported.
- Elbows remain back.
- Do not pull on your neck.
- Control in both directions.
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 Standing Calve Raise
- Focus on full range of motion.
- Pressure is on the big toe.
- Control the motion in both directions.
- Stretch completely at the bottom.
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 Front Pull down
- Pressure on the little finger side of the hand.
- Pull to your collarbone, do not lean back.
- Full stretch at the top.
- Control in both directions.
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