Squat Peak

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.

Sit on the leg press machine and push the platform with your legs to extend your knees.

To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

The Hip Abduction/Adduction Machine is a seated or standing machine designed to target the hip muscles. For hip abduction, you sit or stand and push your legs outward against resistance, focusing on the outer thigh and hip muscles. For hip adduction, you bring your legs inward against resistance, targeting the inner thigh muscles. Keep your back straight, engage your core, and perform controlled movements to avoid momentum. Adjust the seat and pads for proper alignment, and avoid locking your knees at the top of the movement to maintain tension and prevent joint strain.

Mobility and recovery work involves a series of exercises and techniques aimed at improving joint range of motion, flexibility, and muscle recovery. These exercises typically include dynamic stretches, foam rolling, static stretching, and light movement patterns designed to enhance tissue elasticity and promote blood flow. Proper form includes controlled movements, avoiding pain, and focusing on breathing to facilitate relaxation and recovery. This type of work is often performed after workouts or on rest days to prevent injury, reduce soreness, and improve overall movement quality.