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Position for the hack squat 1. Firmly plant your feet on the hack apparatus. Keep your back straight and flat against the hack rest with ... -
Stand at the side of one column of the cable cross machine and adjust the pulley to the lowest (low wood chop) or highest (high wood chop... -
5 Benefits of Doing Planks Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part... -
Roll Up (A) Lying on your back, stretch your arms and extend your legs so you form a straight line. Inhale, bring your arms overhead, and... -
Triceps anatomy The triceps consist of the lateral head, medial head, and long head. The lateral head is the most ... -
Set up: Place the BOSU flat side down. Rest your right forearm on the ball and stack your left foot on top of your right foot. ⠀⠀⠀⠀ Movemen... -
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on... -
TIME UNDER TENSION THE BASICS Time under tension is the time your muscle spends under load during a set. This includes the time s... -
Lie flat on a narrow bench supporting your head and back with your feet on the ground (if the bench is low) or on the end of the bench. ... -
WEEK 1 GET STARTED Get ready to rock and roll! During this week, familiarize yourself with the daily workouts and exercises. Do straight...
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