Squat Assistance Day

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

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

Stand with feet shoulder-width apart, placing a barbell across your upper back and shoulders. Keep your chest up and core engaged. Hinge at the hips by pushing your hips backward while maintaining a slight bend in your knees. Lower your torso forward until it is nearly parallel to the ground, feeling a stretch in your hamstrings and glutes. Keep your back flat and avoid rounding your spine throughout the movement. To return to the starting position, drive through your hips and straighten your torso, squeezing your glutes at the top. Maintain controlled movement and proper form to prevent injury.

Hold body in straight line supported on one forearm and side of foot.

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.

Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.

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.

Sit on the hip adduction machine with your back firmly against the pad and your legs positioned outside the pads. Grip the handles for stability if available. Slowly bring your legs together by adducting your hips, squeezing the inner thigh muscles. Control the movement as you return to the starting position. Keep your movements smooth and avoid using momentum. This exercise primarily targets the inner thigh muscles, specifically the adductors, and helps improve hip stability and strength.