Deadlift Assistance & Core

The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.

Use a specialized machine to work the posterior chain by raising your legs from a prone position.

Assisted Pull-Ups involve using an assistance machine, resistance bands, or a partner to reduce the amount of body weight lifted during the pull-up movement. To perform, grip the pull-up bar with palms facing away, hands shoulder-width apart. Engage your core and pull yourself upward by driving your elbows down and back, aiming to bring your chin above the bar. Keep your shoulders down and back, avoiding shrugging. Lower yourself slowly back to the starting position with control. Use the assistance to support your body weight, gradually reducing assistance as strength improves. Maintain a neutral neck position and avoid swinging or using momentum to complete the movement.

Hold a plank position on your forearms to engage the core muscles.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

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

Battle ropes are a form of exercise that involves the use of heavy, thick ropes anchored at one end. To perform the exercise, stand with your feet shoulder-width apart, knees slightly bent, and grasp one end of the rope in each hand. Engage your core and maintain a straight back. Begin by rapidly waving the ropes up and down or side to side, creating waves in the ropes. You can vary the intensity and style by changing the speed and amplitude of the waves, or by incorporating movements like slams or spirals. The exercise can be performed for timed intervals or repetitions.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.