(choose a light weight on the cable stack, I am using 20lbs in this video. You should really feel this in the glute of your standing leg.) Stand on left leg holding cable handle at waist height in right hand. Lean toward the cable machine,…
Hey Goal Diggers! I have often been asked for advice, tips, tricks and general information for people interested in competing in bodybuilding competitions but not sure where to start. I enjoy helping and sharing knowledge so I usually end up typing out a long response,…
This exercise is a combination of three moves with a focus on increasing the “time under tension” on the leg muscles. Do your best to stay low throughout duration of the exercise. Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand….
Obtain/Locate a short bench, step or box. Get into a prone position on the floor, supporting your weight on your arms and place one foot on the bench, step or box. Your other leg can be suspended in the air or resting on your…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (10lbs shown in video) Raise the bar from the floor with one arm, sitting the bar at your shoulder. Step back with one foot…
This Rope Trainer is a great addition to any upper body workout. This particular machine allows bidirectional pulling and the ability to adjust the tension. This video shows 3 of the many variations possible: standing pulling down, standing pulling up and seated pulling down….
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Stand with a slight bend in your torso forward at the waist, and…
While standing straight, hold a barbell with both hands with a pronated (palms down) grip. Your arms should be extended with a slight bend at the elbows and the barbell should be down near front of your thighs. This will be your starting position. Slowly…
Begin by attaching handles to two pulleys and selecting a moderately challenging weight. Grab handles and get into a comfortable kneeling position. Your arms should be fully extended. This is your starting position. Slowly, while keeping your body straight and upright, pull the handles down,…
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Perform recommended repetitions. Video Credit – Fit Girl Nikki LLC Exercise Caption – Bodybuilding.com
(aka Straight Leg Deadlift or Stiff Leg Deadlift or RDL; great for glutes and hamstrings) Begin by attaching a straight bar handle to a pulley in the lowest position. Depending on the pulley and your own flexibility, you may need a small box to stand…
(this video shows two variations: singles and incrementals) Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward…
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the…
While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended with a slight bend at the elbows and the plate should be down near…
This is a great exercise for your rear delt muscles that can be done standing, sitting at the low row cable or sitting on the floor as demonstrated in this video. Facing a high pulley with a rope or dual handles attached, and moderate…
This exercise combines dumbbell bicep curls, squats, burpees and push-ups. Enjoy! Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand. (10lbs shown in video). This is your starting position. Perform a squat while simultaneously curling the dumbbells. While still holding…
Place a light dumbbell on the floor, standing on end. Choose a lighter dumbbell than you think you’ll need at first, until you’re comfortable with the exercise. (20lb is used in the video) Lie down on the floor, on your stomach, with your…
Set the treadmill to a very slow pace of 1 or 2 mph. Get into a plank position, behind the treadmill with your hands on the side of the treadmill base. Strive to keep your body in a straight line from head to heels….
With your back to the rower, place one foot on the seat of the rower (you will want to slide the seat to the end position to start) While bending the knee of your standing leg, slide the foot resting on the seat back…
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. Lift…
This is an advanced exercise which combines two technical lifts. See below. Approach the bar so that it is centered over your feet and place your feet into a hip-width stance. Bend at the hip to grip the bar using an overhand grip so that…
Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position. Step forward with your right leg, flexing the knees to drop your hips. Descend until your…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar. Raise the bar from the floor, gripping bar at your chest. This will be your starting…
Adjust the height of the pulley — this can be either horizontal to your extended arm or higher. Kneel on one knee in front of the pulley (use a mat if needed) Lean over as you keep the natural alignment of your back and…
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting…
Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and…
With one arm holding a dumbbell, bend the elbow so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso. This will be your starting position. As you breathe out, externally rotate your…
Many gyms do not have a sissy squat rack/machine as shown in this video. You can mimic this exercise without one using the steps below. Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of…
Place Cable Pulley in a lower position (slightly below your waist). Attach V Bar/Handle Bar attachment. Choose a weight that is not too heavy to row with both arms but not so light that you feel you may fall backwards during the movement. Descend…
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a dumbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and…
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by…
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement…
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. Kneel in front of the end of the bar (use a mat if necessary). Raise the bar from the floor to your chest. This…
Sit down on the floor in front of a cable/pulley with a V-Bar attached. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats….
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and…
This exercise is best performed inside a squat rack for safety purposes. (I am outside of the rack in the video simply because I am short and the guard rails prevent full range of motion) To begin, first set the bar on a rack…
Not every gym will have a hip loaded belted squat rack. This removes the stress of weight on your spine as present in a rear loaded squat and removes the limitation of how much weight you can hold in a front squat. Variation: Stand on…
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be…
This video is a combination of three bicep curl variations. EZ Bar Bicep Curls Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be…
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with…
Select the weight on a low pulley machine, attach and grasp the rope attachment with both hands. Face away from the pulley and put your arms straight down with your hands in front of your thighs. This will be your starting position. While maintaining…
Stand up straight while holding a barbell in front of you at your collarbone and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position. Place the right foot on the elevated…
Begin with your back against the wall and your feet 18-24 inches out in front of you. Have your feet in a shoulder-width stance, toes pointed slightly outward and knees slightly out. This will be your starting position. Descend slowly by sliding down the wall….
Secure a bench against a wall to prevent from sliding. Get into a prone position on the floor, supporting your weight on your toes and your arms. Alternate raising one arm at a time and placing on the bench, then back down to the floor….
This is combination of 3 ab exercises. Active Plank Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back. This will be your starting position. Maintaining your body…
Sit-up Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers….
Box Jumps Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position. Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of…
This is a combination of  exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below. DB Squat to DB Shoulder Press Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up…
This video is a combination of 5 exercises using a resistance bands. Bicep Curls To begin, stand on an exercise band so that tension begins at arm’s length. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping…
Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back.This will be your starting position. Maintaining your body weight on three limbs, extend one hand in front…
Kneeling Squat Set the bar to the proper height in a power rack or smith machine. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders….
Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the…
Option A Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a mat/pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that…
Hey Goal Diggers! I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats. They are called,  Hip Thrusters/ Glute Bridges and there are several variations. This exercise was invented…
Hey Goal Diggers! Thought I’d share one of my favorite glute exercises in honor of hump day!! Lol Introducing… The hovering hip abduction!! Most gyms have this machine and if you’re lucky it faces a wall lol here we go… Step 1 Get in there!…