• Position your knees hip-width apart on the seat
  
• Hold onto the bars with both hands outside shoulder width with a Pronated Grip
• Maintain a straight back and avoid bending at the hip
  
• Pull yourself up until your chin reaches the handlebars
  
• Slowly lower yourself down until the arms are fully extended

• Lying on a flat bench on your back position your feet on the floor
  
• Position your body so that your eyes align with the bar
  
• Grip the bar evenly with your knuckles facing up
  
• Lift the bar from the rack and lower the bar to the chest with control
• Avoid locking the elbows as you extend your arms

BENT-OVER ROW – SUPINE GRIP

• Grip the bar with your hands shoulder-width apart
• Bend at the hip looking down at the floor, keeping the back straight and the knees slightly bent
• Row the bar into the abdominal area, squeezing the elbows in close to the body as you row
• Lower the bar to the point where the elbows are almost fully extended

• Holding onto your choice of dumbbell at chest height
• Bend at the knees, hips and ankles together to lower yourself into a squat position
• Brace the abdominals and squeeze the shoulder back to ensure that your back remains straight throughout
• At the bottom of the squat push up through your heels keeping your knees aligned to your toes

WALKING LUNGES

• Holding dumbbells in each hand – alternate legs, stretching stride to achieve approx. 900 bend at each knee
• Avoid the knee of your rear leg touching the floor
• Avoid the knee of your front leg going past your front toes
• Keep your back straight and your chin up

DUMBBELL SHOULDER PRESS

• Hold the dumbbells with a Supine Grip and hands positioned just outside shoulder width
• Brace the abdominals, slightly bend the knees and maintain a straight back as you press the dumbbells above your head
• Lower the weights with control below the chin and repeat

SUSPENSION BICEPS CURLS

• Grip the suspension handles with a Neutral Grip – Palms facing each other
• Squeeze the elbows in close to the body as you curl up and lower down keeping the elbow slightly bent when the arm is extended
• Brace your abdominals to avoid swinging the back

RAISED LEG BENCH DIPS

• Position your hands shoulder-width apart on the edge of a bench
• Straighten and elevate your legs and brace your abdominals keeping your chin up
• Slowly lower yourself down towards the floor and then press up
• Bend your legs to adjust difficultly as appropriate

• Adjust seat position and leg pivot as appropriate for your height

• Ensure that your back is fully supported by the seat

• Start with legs bent at knees as much as possible to ensure full range of motion

• Position your feet equally on the foot pedals
• Ensure that legs are together to start, and back is supported by the seat
• Push legs apart as wide as possible and lower with control ensuring the full range of motion

• Position your feet equally on the foot pedals
  
• Ensure that legs are wide apart to start, and your back is supported by the seat
  
• Push legs together as close as possible without touching and lower with control ensuring full range of motion

• Adjust air flow control to suit preferences (6+ recommended)
  
• On the forwards, stroke reach over the toes for a full range of motion
  
• On the backwards stroke avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
  
• Keep the back straight and legs bent slightly

• Position feet hip-width apart and elbows on the ball shoulder width apart
• Ensure that your elbows are parallel with your shoulders
  
• Brace your abdominals by pulling your belly button toward your spine
  
• Maintain a straight back and hold this position for as long as you can

• Position feet hip-width apart on the ball and hands on the floor shoulder width apart
• Brace your abdominals by pulling your belly button toward your spine
  
• Maintain a straight back and hold this position
  
• Tuck your knees into your chest by bending the hip and knee at the same time
• Slowly straighten the legs back out to and repeat

• Lying on your back position your legs hip-width apart on top of the ball

• Lift the hips off the floor as high as possible

• Brace your abdominals by pulling your belly button towards your spine

• Keeping the hips up pull the ball back into the body by bending the hip and the knees at the same time

• Slowly straighten the legs back out to and repeat without dropping your hips until the set is complete

• Lying on your back position your legs over the ball so that the ball is in contact with the back of your thighs and your calf muscles

• Squeeze the ball with your legs and lift it into the chest whilst lifting your shoulders and head from the floor