Legs

Hold the barbell at shoulder level in front of your body and squat to engage the quadriceps.

Lunges are a lower body exercise that involves stepping forward with one leg and lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground. Push through the heel of your front foot to return to the starting position. Repeat on the other leg.

seated calf raise machine

To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

The Atlas Stone Lift involves lifting a heavy, spherical stone (the Atlas Stone) from the ground onto a platform or over a barrier. To perform this exercise, approach the stone with feet shoulder-width apart, bend at the hips and knees to grasp the stone with both hands, keeping your back flat and core engaged. Drive through your legs and hips to lift the stone onto your thighs, then use your arms and shoulders to push the stone upward, rolling it onto the platform or over the barrier. Maintain proper posture throughout, avoiding rounding the back, and use controlled movements. This exercise works the glutes, hamstrings, lower back, shoulders, and grip muscles.