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Box jumps are a great exercise for developing strength, power and coordination in the legs and abdominals. An impact exercise like plyometric box jumps also helps to develop bone density and improve cardiovascu more...
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The breathing squat integrates breathing techniques within each repetition of a full movement barbell squat. Performing squats in this way allows you to recover adequately between repetitions whilst at the same more...
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The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases the challenge by adding another move to the exercise. This more...
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Center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develop power, stren more...
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Dumbbell center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develop pow more...
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Medicine ball center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develo more...
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The clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back arms and shoulders. There is a lot of technique required to perform the barbell clean and press correctly more...
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The dumbbell clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back, arms and shoulders. Performing the clean and press exercise with a dumbbell is great for workin more...
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The deadlift will give your lower body a complete workout as it is a combination of multiple joint movements with lots of muscles involved. It will build leg and back strength and teach you to handle heavy load more...
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The depth jump is a great exercise for developing reactive power in the legs. It's ideal for improving your vertical jump height so it will benefit players of sports such as basket ball, rugby and volleyball.
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The full clean is an effective exercise for developing explosive power, and is performed by extending the knees, ankles and hips, dropping under and catching the weight. Below you'll find a video guide and step more...
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The leg press machine is a great way to enable beginners or even more experienced exercisers to develop strong, powerful muscles in the legs and buttocks. It's a good alternative to the more advanced free weigh more...
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The 45 degree leg press is a great way to work the muscles in the buttocks, thighs and calves. It's easier for less experienced exercisers to perform than a barbell squat because the fixed path movement of the more...
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Performing alternating lunges with weights helps to build muscle and strength in the buttocks, thighs and calves. They do require quite good balance and coordination and therefore a beginner would be advised t more...
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Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. You need to have perfected the standard forward lunge before p more...
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Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite more...
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Reverse lunges are a great bodyweight exercise for working the legs and lower body. They can be performed in all different directions to increase the challenge and develop strength and balance. They do require more...
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The power clean is an Olympic skill transfer move. It's ideal for developing applicable strength and speed for particular sporting disciplines. This is a very technical movement which takes lots of practice to more...
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The burpee push up is an effective combination exercise for developing strength & power in the whole body, and is performed by combining the standard push up with a squat & squat thrust. This version of the pus more...
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The standard lunge focuses on the buttocks and upper leg muscles so taking the movement out to the side works the outer thighs (abductors). This also helps to develop the flexibility of the inner thigh which is more...
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Raising the back leg onto a bench or exercise ball makes the split squat exercise much more challenging as you will have to rely on your balance to perform the exercise correctly. This will place more emphasis more...
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The jumping split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered, jumping between reps. Incorporating a jump whilst alternatin more...
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The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a more...
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A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before mo more...
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The squat jump is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise help to power & more...
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The squat jump using dumbbells is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise more...
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The squat jump with a medicine ball is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exe more...
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Squat jumps up stadium steps, AKA 'Mount Everest' is an effective exercise for developing the quads and glutes, and is carried out by repeatedly performing squat jumps up a long flight of stairs (min 250 reps). more...
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The spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspended on a gym bench. This increases the intensity of the squat more...
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The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordin more...
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The dumbbell squat is a great all round exercise that works all the lower body parts as it is based on multiple joint movements in the legs. Your abdominals and core muscles get a good workout too. Using dumbbe more...
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The dumbbell sumo squat is an effective exercise for developing the quads and glutes, and is performed by executing a squat with the legs extremely wide. This squat position specifically works the inner thigh ( more...
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The low squat ankle hop is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. Below you'll find a video guide and step more...
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The low squat ankle hop with vertical jump is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. The addition of the ve more...
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The one legged stair squat is an effective exercise for developing the quads and glutes, and is performed by executing a pistol squat on one leg on a stair or gym step. This exercise is very advanced and will r more...
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Slight variation of the standard manual resistance squat. Helps to promote correct back posture for squatting. Ideal for warming up or conditioning the muscles if you are a beginner. Below you'll find a video more...
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The Saigon spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspended on a gym bench or step. This version of the spasso more...
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The smith machine squat is a really good way for less experienced gym goers to gain strength, technique and confidence for squatting. Once you have mastered the squat technique and conditioned the leg muscles f more...
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The speed squat is an effective exercise for developing strength and power in the quads and glutes, and is performed by standing with the feet shoulder width apart and squatting down below parallel with your we more...
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The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up with that leg. It will also help to develop balance and coordin more...
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The dumbbell step up is a great exercise for working the buttocks and legs. It will develop leg strength very quickly and improve your balance and coordination.
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The explosive step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. This plyometric version of the more...
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The explosive alternating step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. This plyometric version of the step up w more...
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The alternating side ways explosive step up is an effective exercise for developing the adductors, quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. This exercise is al more...
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The alternating step up, knee up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. Raising the knees c more...
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The tuck jump is a great plyometric exercise for building base power and strength in the legs. It will help you tremendously in sports such as basketball, football, soccer and tennis to give you that explosive more...
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Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program when looking to improve strength in the lower body as they als more...
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Lunges are a great exercise for strengthening and toning the thighs and buttocks. The walking lunge increases the intensity by adding a CV element into the exercises. It helps to promote good balance and coordi more...
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The walking rainbow lunge is an effective exercise for dynamically warming up, and is performed by performing a lunge with each step, rotating the arms. This dynamic movement works the whole body. Below you'll more...
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