Legs

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

Sit on the leg press machine and push the platform with your legs to extend your knees.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.

21's is a bicep curl variation that targets the biceps through a unique rep scheme. To perform 21's, start by standing with your feet shoulder-width apart, holding a barbell or dumbbells at your sides with an underhand grip. Begin the exercise by curling the weights up to the halfway point (about 90 degrees) for 7 repetitions. Focus on keeping your elbows close to your body and squeezing your biceps at the top of the movement. After completing the first 7 reps, lower the weights back down and then perform 7 more reps from the halfway point to the top of the curl. Finally, complete 7 full-range curls from the bottom to the top. Maintain a controlled tempo throughout, avoiding swinging or using momentum. Ensure your core is engaged and your back remains straight to prevent injury.