Bent Over Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to the floor. Now …

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Shoulder press

Grab a barbell with a pronated grip (palms facing forward), hold at about shoulder level. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms, slightly in front of your head. Lower the bar down to the shoulders slowly as you inhale. Lift …

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Jump squat

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Plyo push up

Begin in a plank position with hands on the floor, placed below your shoulders, and your feet together. Keeping your back flat, in one explosive movement, move both feet and hands wider off the ground into a push up position and drive your chest close to the floor. When the movement is completed, push up …

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