Squat Focus Day

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.

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

Place your upper back on a bench and thrust your hips upward using a barbell to target the glutes.

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

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

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.

The Seated Hyperextension is performed on a hyperextension bench or a specialized chair designed for back extensions. Sit upright with your hips against the pad and feet secured. Cross your arms over your chest or place your hands behind your head. Slowly lean backward at the hips, extending your lower back while keeping your spine neutral. Avoid overarching or hyperflexing the lumbar spine. Pause briefly at the top of the movement, then return to the starting position with control. This exercise primarily targets the lower back muscles, specifically the erector spinae, and also engages the glutes and hamstrings as stabilizers.