Squat & Core Focus

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.

Stand with feet shoulder-width apart, holding a dumbbell or kettlebell vertically at chest level with both hands, elbows pointing downward. Keep your chest up, shoulders back, and core engaged. Initiate the movement by hinging at the hips and bending the knees, lowering your hips as if sitting back into a chair. Keep the weight close to your chest and ensure your knees track over your toes. Descend until your thighs are parallel to the ground or slightly below, maintaining a neutral spine. Push through your heels to return to the starting position, fully extending your hips and knees. Maintain proper form throughout, avoiding letting your knees cave inward or your chest collapse forward.

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.

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

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

seated calf raise machine

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.