• 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

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

BARBELL PUSH PRESS

• Hold the bar with a Pronated Grip and your hands positioned just outside shoulder  width
• Brace the abdominals, slightly bend the knees to lower into a half squat whilst maintaining a straight back
• Push up through your legs as you press the bar above your head
• Lower the bar with control below the chin and repeat

• Position hands evenly with an overhand grip
  
• Avoid swinging the back as you pull down
  
• Pull down the bar below your chin
  
• Lower and raise the bar in a smooth and controlled movement

• Place the soles of of your feet on the ball keeping your head and shoulders on floor
• Position your arms to the side of your body for balalnce
• Brace the abdominals and push your hips up from the floor as high as possible, squeezing the glute muscles when in the top position
• Try to keep the ball as still as possible. Lower slowly and repeat

CHEST PRESS TO PULLOVER

• Touch the dumbbells to your chest and then raise over head
• Maintain braced abdominals and your lower back on the bench throughout

SIDE PLANK

• Whilst laying on your side position your elbow under your shoulder
• Ensure that your torso, hips and legs are inline
• Brace your abdominals, continue to breath and maintain hips lifted as high from the floor as possible

RUSSIAN TWISTS

• Lie Perform this exercise with your choice of a weighted ball to suit your ability and required intensity
• Balance seated with your feet apart
• Rotate with the ball past your torso on each side keeping your eyes on the ball as you  twist

BENCH SQUAT AND PRESS

• Holding the dumbbells at your shoulders
• Slowly sit down onto a knee-high bench
• Stand up with the weights and press overhead in one movement

BENCH STEP UPS

• Ensure that your box height is set in line with or just below your knees as minimum
• Holding dumbbells in each hand alternate legs as you step up onto a box or bench
• Step all the way on to the box or bench whilst maintaining a straight back and keeping your chin up to look forwards

11. CABLE SEATED ROW

• Adjust your seat height so that the chest pad sits in the centre of your chest • Grip the handlebars evenly
  
• Maintain a straight back, keeping your chin up
  
• Tuck your elbows in close to the body as you row
• Avoid locking the elbows when your arms are fully extended

WALKING DUMBBELL LUNGES

• Holding dumbbells in each hand, walk forwards – alternating 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 to

• Keep your back straight and your chin up

DUMBBELL SQUATS

• Relax your shoulders whilst holding the dumbbells in each hand
• 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
• At the bottom of the squat push up through your heels keeping your knees aligned to your toes

AB CRUNCES

PLANK

• Position your feet hip-width apart

• Rest your forearms on the floor with your elbows aligned directly underneath your shoulders

• ‘Brace’ the abdominals by pulling your belly button towards your spine

• Maintain a straight back throughout

• Breath normally and hold this position for as long as you can

BACK EXTENSIONS

• Lying on your front, keep your feet on the floor positioned hip to shoulder width apart
• Keep your neck in-line with your spine and ensure that you are looking at the floor throughout
• With control lift your chest from the floor as high as possible with a slight pause at the top position

AB CRUNCHES

• Position feet shoulder width apart with less than 90 degree bend at the knees
• Sit up so that the head and upper back come off the floor
  
• HOLD THIS POSITION Maintain a neutral neck position by keeping your chin off your chest