Exercise Glossary

Exercise Page Exercise Page

- Abductor Machine - Leg Raise
- Air Squats 2 - Lower Back Extension 15

- Assisted Dips - Lunges

- Assisted Pull Up Machine 3 - Leg Press Narrow/High Stance 16

- Bar Squat - Leg Press Middle/Wide

- BB Bent Over Row 4 - One Arm DB Row 17

- BB Curl - Overhead BB Press

- BB RDL 5 - Overhead DB Press 18

- Behind The Head DB Extension - Plank

- Cable Flies 6 - Plate Raise 19

- Cable Rope Curls - Rope Pulls

- Calf Press on Leg Press 7 - Rope Face Pulls 20

- Calf Press on Platform - Seated Hamstring Curl

- DB Curl 8 - Seated Cable Row 21

- DB Hammer Curls - Sit Up

- DB RDL 9 - Side Lateral DB Raise 22

- Frog Pumps - Step Ups w/ Assisted Pull Ups

- Front DB Raise 10 - Step Ups On Platform 23

- Goblet Squat - Squat Walks

- Hip Thrust 11 - Tricep Pushdown 24

- Incline DB Flies - Tricep Rope Overhead Extension

- Incline DB Press 12 - Upright Row 25

- Kick Backs - Vertical Leg Lift

- Knee Pushups 13 - Wall Sits 26

- Lat Pulldown
- Leg Extension 14
 Abductor Machine

1 2 3
Lean forward with butt Try to use your glutes Squeeze glutes as hard
on the front edge of to pull legs apart as you can at peak of
the seat each rep

Air Squats
1
Weight on heels
Torso and spine upright

Imagine you are dropping

your pelvis rather than
bending over

2
Go to about 90 degree
depth

I use a resistance band to

get my glutes extra
activated

2
 Assisted Dips

1 2 3
The heavier the At the bottom of the
Keep your elbows
weight, the easier the rep your arms should
tucked in
movement be at about 90 degrees

Alternative: Tricep pushdown or a dip machine

Assisted Pull Up Machine

1 2 3

The heavier the weight, At the top of the rep the

Squeeze back at the top of
the easier the bar should be at your
each rep
movement chin

Alternative: Lat pulldown machine

3
 Bar Squat

1 2 3
Balance on your heels.
Medium width grip, Feet about shoulder Drop pelvis until knees are
bar centered on back width apart about 90 degrees while
keeping your torso upright

Alternative: Smith machine squat or leg press

BB Bent Over Row

1 2 3
Bring torso forward by
Overhand grip with
bending at the waist. Squeeze shoulder blades
knees slightly bent and
Back almost parallel to at the top of each rep
straight back
the floor

Alternative: Seated cable row

4
 BB Curl

1 2 3

Shoulder width grip,

Keep elbows in Try not to swing arms
Palms facing up

Alternative: DB Curl

BB RDL

1 2 3

Think about pushing your Keep your back straight

Imagine dragging barbell
hips back rather than just and feel a full stretch in
down front of legs
leaning forward hamstrings

Alternative: DB RDL or Lying/Seated hamstring curl

5
 Behind The Head DB Extension

1 2 3
Feel a stretch in the
Do not lock out elbows at
Keep elbows in back of your arms at the
top of rep
bottom of the rep

Alternative: Tricep Rope Overhead Extension

Cable Flies

1 2 3
Imagine you are Keep body fully
hugging a tree! symmetrical. Feel chest Squeeze chest muscles at
Slight bend in elbows, stretch at the bottom of top of each rep
keep elbows up each rep

Alternative: DB Flies or DB Incline Press

6
 Cable Rope Curls

1 2 3

Curl arms until forearms

Start rep with hands Slightly turn your hands
are almost touching
facing inward outward at top of rep
biceps

Alternative: DB Hammer Curls

Calf Press on
Leg Press
1
Leave heels hanging
off bottom of platform.
Deep stretch at the
bottom of each rep

2
Hard calf squeeze at
the top of each rep.
Slow and controlled,
no bouncing

Alternative: Calf press

on platform

7
 Calf Press on
Platform
1
Leave heels hanging
off bottom of platform.
Deep stretch at the
bottom of each rep

2
Hard calf squeeze at
the top of each rep.
Slow and controlled,
no bouncing

Alternative: Calf press

on Leg Press

DB Curl

1 2 3

Dumbbell is parallel to
Keep elbows in Stay slow and controlled
the floor the entire rep

Alternative: Barbell curl

8
 DB Hammer Curls

1 2 3

Dumbbell is
Keep elbows in perpendicular to floor Stay slow and controlled
the entire rep

Alternative: Rope Curl

DB RDL

1 2 3
Think about pushing
Keep your back straight Imagine dragging
your hips back rather
and feel a full stretch in dumbbells down front of
than just leaning
hamstrings legs
forward
Alternative: BB RDL or Laying hamstring curl

9
 Frog Pumps

1 2 3

Soles of feet together

Bridge into the air while Focusing on squeezing
and scoot heels as close
maintaining position glutes each rep
to butt as possible

Alternative: Air hip thrust

Front DB Raise

1 2 3

Don’t swing your body Palms facing down, DB Arm is parallel to floor at
Slight bend in elbow parallel to floor top of rep

Alternative: Front plate raise

10
 Goblet Squat

1 2 3
Wide stance, toes
Pelvis dropping with
pointed out, get as Straight torso
weight on heels
deep as you can

Alternative: Wide stance leg press

Hip Thrust

1 2 3
Slow on the way down and
Upper back resting on I like to point my toes
then explode up, squeezing
bench. Feet shoulder out to ensure that I am
glutes hard at the top. Push
width apart hitting my glutes
through the heels

Alternative: Lower back extension

11
 Incline DB Flies

1 2 3
Squeeze chest muscles at
Imagine you are Deep stretch in chest at
the top of each rep
hugging a tree! bottom of rep
Slight bend in elbow

Alternative: Cable flies

Incline DB Press

1 2 3

Bench at around 30 Dumbbells directly

Plant feet for stability
degrees above shoulders

Alternative: BB press

12
 Kick Backs

1 2
Resistance band 2 inches above
Literally kick back heel as far as possible knees (optional)

Alternative: Squat walks

Knee Pushups

1 2 3

Hands slightly wider Great exercise to record

Lead with chest not chin
than shoulder width progress with!

Alternative: DB incline press

13
 Lat Pulldown

1 2 3

Hands slightly wider Squeeze back at peak

Palms forward
than shoulder width of rep

Alternative: Assisted pullup machine

Leg Extension

1 2 3
Try to bend legs to 90
Squeeze quads at the
Slow and controlled degrees or deeper at
top of each rep
bottom of each rep

14
 Leg Raise

1 2
Raise feet around 2.5 feet off the ground Legs stay straight with hands under butt
Lower feet to 4-6in off the ground Head off of ground

Lower Back Extension

1 2 3

Point toes out slightly Curl back at the top of

Squeeze glutes
on the platform the rep

Alternative: Hip thrusts

15
 Lunges

1 2 3

Do not allow front knee Keep weight on front

Pushing with your heel
to go over toes leg not back leg

Alternative: Goblet squats

Leg Press Narrow/High Stance

1 2 3
Bring your knees as close
Narrow and high stance to
to your chest as you can. Do not lock out knees
focus on hamstrings and
Bottom of rep knees are at top of rep
glutes
about 90 degrees

Alternative: Squats or smith machine squats

16
 Leg Press Middle/Wide

1 2 3
Bring your knees as close
to your chest as you can. Do not lock out knees Middle/Wide stance in
Bottom of rep knees are at top of rep order to hit the quad
about 90 degrees muscles

Alternative: Squats or smith machine squats

One Arm DB Row

1 2 3
Do not worry about Contract back muscle and
Imagine you are starting
bending your arm, just squeeze shoulder blade at
a lawnmower
bringing elbow back top of rep

Alternative: Seated cable row

17
 Overhead BB Press

1 2
Shoulder width stance. Lower Raise bar without locking out
barbell to chin elbows at the top

Alternative: Overhead DB press

Overhead DB Press

1 2 3
Lower dumbbells to Raise dumbbells without
Shoulder width stance
chin locking out your elbows

Alternative: Overhead BB Press

18
 Plank

1 2
Elbows slightly wider than shoulder width Don’t let your butt get too close to the
Keep torso stiff. Contracting ab muscles ground or get too high
while holding plank

Plate Raises

1 2 3

Arms are parallel to

Don’t swing your body Slight bend in elbow
floor at top of rep

Alternative: Front DB Raise

19
 Rope Pulls

1 2 3

Squeeze shoulder blades

Cable attachment set to Pulling back elbows
and back muscles and top
roughly face height while keeping them in
of rep

Alternative: Light BB row

Rope Face Pulls

1 2 3

Squeeze shoulder muscles and

Cable attachment set to Pulling back elbows to
at peak of movement trying to
roughly face height about ear level
pull rope handles apart

Alternative: Light BB row

20
 Seated Hamstring Curl

1 2 3

Imagine curling in Try pausing at the peak Focus on contracting butt

your leg of each leg curl and hamstrings

Alternative: BB/DB RDL

Seated Cable Row

1 2 3

Keep torso straight Focus on pulling back Squeeze shoulder blades and
Slight bend in knees elbows not your hands back muscles at top of rep

Alternative: One arm DB row

21
 Sit Up

1 2
Do not sit up all the way. Keep constant
Focus on squeezing ab muscles
flex in abs throughout entire set

Side Lateral DB Raise

1 2 3
Lead with pinky fingers
Top of rep arms should be
Slight bend in elbows Shoulder width stance
roughly parallel to floor
entire rep

Alternative: DB/BB Press

22
 Step Ups w/ Assisted Pull Ups

1 2
Pushing with heels. Squeezing butt
Do not let your knees pass your toes
entire rep, especially at top of rep

Alternative: Lunges

Step Ups On Platform

1 2 3
Any type of platform Pushing with heels
Squeezing butt entire rep, Do not let your knees pass
with a height that you
especially at top of rep your toes
are comfortable with

23
 Squat Walks

1 2
Weight on heels. Knees at about 60 degree
Focus on the leg you are leading with, not
angle. I use a resistance band about 2 inches
the one that is following
above my knees to keep tension in my glutes

Tricep Pushdown

1 2
Straight torso. Elbows in. Do not Bottom of rep elbows are slightly
lock out elbows passed 90 degrees

Alternative: Tricep overhead extension

24
 Tricep Rope Overhead Extension

1 2 3

Deep stretch in tricep at

Can support body with Keeping hands high entire
bottom of rep
butt against machine rep
Do not lock out elbows

Alternative: Tricep pushdown

Upright Row

1 2 3

Grip slightly wider than Leading with elbows Keep bar as close to body
shoulder width (keep them high) as possible

Alternative: DB side laterals

25
 Vertical Leg Lift

1 2
Controlled. At top of rep, butt should be the harder the movement will be
slightly lifted off of bench The more Try to get your legs up as high as
straight your knees, possible!

Wall Sits

Knees at 90 degrees. Weight on heels Knees. 3 do not pass toes

Alternative: DB side laterals

26