Barbell Bench Press

  1. Begin sitting at edge of bench (you probably won’t hit your head if you sit at the edge!)
  2. Lay back onto bench
  3. Slide backward until eyes are under bar
  4. Separate legs so you have a wide, sturdy base
  5. Place hands a straight thumb’s distance from the edge of the knurl, grip the bar and squeeze it
  6. Arch back as much as possible
  7. Pinch shoulder blades together
  8. Take bar off rack and let the bar settle directly above shoulders, ring part of your fingers facing the ceiling
  9. Inhale – bring bar to bottom of sternum
  10. Press bar back up to locked elbow position
  11. Exhale
  12. Inhale again before the next rep

 

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Push-Up

  1. Level 1: 3/4 body weight
    1. Knees on floor, hands (generally) one hand distance in front of shoulders
    2. Hinge at hips to form a diagonal line from knees, through hips, through shoulders, to head
    3. Bend elbows, allowing them to find a comfortable angle*, don’t force them out to the side
    4. Return to straight elbow
  2. Level 2: full body weight
    1. Toes and hands on floor
    2. Stiffen body
    3. Bend elbows, allowing them to find a comfortable angle*, don’t force them out to the side

*Tuck elbows into hips for more direct tricep work

 

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Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward
  2. Step to the side with one leg, keep toes facing forward, hips and shoulders squared with them
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the hand that’s on the same side of the stationary leg or put hands on hips
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

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