Exercise details Target muscle: Sternal (lower) Pectoralis Major Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your arms positioned a little wider than shoulder width. Extend your feet backward and straighten your body. Execution Keeping your body straight and elbows slightly […]
Exercise details Target muscles: Obliques Synergists: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior Mechanics: Isolation Force: Push Starting position Lie on your side on the floor or on […]
Exercise details Target muscle: Rectus Abdominis Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis Mechanics: Compound Force: Pull Starting position Lie supine (on your back) with your legs straight. Place your hands behind your head. Raise your feet and upper back a little off the floor. Press your lower back to […]
Exercise details Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Adductor Magnus, Soleus, Latissimus Dorsi, Wrist Flexors (the latter two only if you lift heavy) Mechanics: Compound Force: Pull Starting position Stand with your feet under the barbell, hip-width apart. When you […]
Description The 12-week women’s beginner training program for women is designed to: Introduce your body to physical exercise Introduce you to a variety of exercises, training equipment, and training splits Train all of your major muscle groups Strengthen your core and primal movement patterns Encourage body-wide neuromuscular adaptation Promote the development of a strong foundation […]
Exercise details Target muscles: The back in general Synergists: Upper and Middle Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Biceps Brachii, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Mechanics: Compound Force: Pull Starting position Holding a barbell using a shoulder-width supinated (underhand) grip, stand with your feet hip-width apart. Flex your hips […]
Exercise details Target muscle: Rectus Abdominis Synergists: Obliques Mechanics: Isolation Force: Pull Starting position Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Execution Keeping your lower back flat on the […]
Exercise details Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of […]
Exercise details Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Gluteus Maximus, Pectineus, Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand with your feet wider than shoulder-width apart. Point your toes and knees 30 to 45 degrees out […]
Exercise details Target muscle: Rectus Abdominis Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Quadriceps, Sartorius, Sternal (Lower) Pectoralis major, Serratus Anterior Mechanics: Isolation Force: Push Starting position Get down on all fours on a mat. Gently lower your upper body onto your elbows, extend your feet backward, and straighten your body. Your feet should be close […]
