PULL UPS

• Hold onto the bars with both hands outside shoulder width with a Supine 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

CHIN UPS

• Complete as per pull ups but holding onto the bars with both hands inside shoulder width with a Pronated Grip

DUMBBELL PRESS

• Lying on a flat bench on your back, position your feet on the floor

• Grip the dumbbells with your palms facing your legs

• Press both dumbbells evenly keeping the weights in line with your chest

• Avoid locking the elbows as you extend your arms before lowering with control

CLOSE GRIP DUMBBELL PRESS

• Repeat as above keeping both dumbbells together and squeezing the elbows in close to the torso as you lower the weights

DUMBBELL FLYS

• Repeat as above but lower the weights with control to the sides of your body maintaining a slight bend at your elbow

BARBELL DEADLIFTS

• Grip the bar with a Pronated Grip ensuring that your hands are just outside of your legs and evenly positioned on the bar

• Bend at the knees, hips and ankles together to lower yourself into a squat position

• Brace the abdominals and squeeze the shoulders back to ensure that your back remains straight throughout

• Push up through your heels keeping your back straight, knees aligned to your toes and the bar close to the body

STANDING DUMBBELL ARNOLD PRESS

• Hold the dumbbells up at your shoulders with your knuckles facing away from you
• Brace the abdominals, slightly bend the knees and maintain a straight back
• As you press above your head twist the weights so that at the top of the press your palms are facing forwards

PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST

DUMBBELL SPLIT SQUAT

• Using a kneehigh box or bench stand in a lunge position with your rear foot elevated

• With the dumbbells in your hands at your sides, keep a straight back and lower yourself into a lunge

• Push up through the heel of your front foot and repeat

DUMBBELL FRONT RAISE / LAT RAISE

• Stand with a straight back, knees slightly bent and your abdominals braced
• With a slight bend at your elbow raise both dumbbells simultaneously to shoulder height by lifting out to the sides
• Repeat this technique but by lifting both dumbbells up in front of the body

TRICEP PUSHDOWN

• Brace the abdominals and bend the knees as you lean forward towards the high rope pully

• Keep the back straight throughout and the elbows positioned tight to the body

• Extend the arms pulling the rope apart as you reach your thighs

FACE PULL

• Position the pulley at head height
• Step back from the pully with straight arms and a straight back
• Pull the rope towards your chin keeping your elbows above your shoulders

ROPE CURLS

• Position the pully as low as possible, and hold the rope with a Neutral Grip
• Keep the back straight and knees slightly bent throughout
• Avoid swinging the back and keep the elbows positioned tight to the body

• Cycle forwards ensuring you use both hand and leg peddles
• Keep your feet flat on the foot plates throughout
  
• Maintain a straight back keeping your chin up

• Cycle forwards ensuring you use both hand and leg peddles
• Keep your feet flat on the foot plates throughout
  
• Maintain a straight back keeping your chin up

• 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
• Adjust the pivot point and perform double the number of previous repetitions

10. GLUTE EXTENSIONS

• Place the sole of one foot onto the pivot bar ensuring the bar is in the middle of the foot

• Position your standing leg below your hip and bend the standing leg

• Grip the handles and keep your back straight with your head in line with your spine by looking down

• Brace the abdominals and push the pivot bar up in line with your hip, lower down with control and repeat

DOUBLE DUMBBELL CRUNCHES

• Position feet shoulder-width apart with less than 90 degree bend at the knees
  
• Holding the weights together inline with the chest, sit up so that the head and back come off the floor
  
• Maintain a neutral neck position by keeping your chin off your chest

14. FLUTTER KICK PULLOVERS

FLUTTER KICK PULLOVERS

• Keeping your legs straight and off of the floor, perform small kicks from the hip making sure that the knees do not bend
• At the same time lower the dumbbells overhead to the floor and then back over the chest

SEATED AB CYCLE

• Holding the weights up at the chest sit balanced with your feet off of the floor
  
• Cycle legs alternately whilst keeping the torso still and avoiding your feet from touching the floor