Squat Power

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, positioning the barbell across the front of your shoulders, resting on your clavicles and fingertips supporting the bar. Keep your chest up, core engaged, and elbows high to maintain the bar's position. Initiate the movement by hinging at the hips and bending the knees, lowering your hips down and back as if sitting into a chair. Keep your knees tracking over your toes and your torso upright throughout the descent. Pause briefly at the bottom, then drive through your heels to return to the starting position, maintaining a strong core and upright posture. Maintain proper form by avoiding letting your knees cave inward or your chest collapse forward.

Sit upright on the glute kickback machine with your torso stabilized against the pad. Place one foot on the footpad, ensuring your knee is bent at approximately 90 degrees. Push your leg backward by extending your hip, squeezing your glute muscle at the top of the movement. Keep your core engaged and avoid overarching your lower back. Return to the starting position with control. Repeat for the desired repetitions and switch legs. This exercise primarily targets the gluteal muscles, especially the gluteus maximus, while also engaging the hamstrings and core for stability.

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

This exercise involves performing core stabilization movements while engaging a stability ball. Typically, you start in a plank position with your forearms resting on the ball or perform crunches or back extensions with the ball supporting your lower back. Maintain a neutral spine, engage your core muscles by pulling your belly button toward your spine, and keep your hips level. Focus on controlled movements and steady breathing to maximize core activation. Proper form includes avoiding sagging or arching the back excessively, ensuring the shoulders are aligned over the elbows or hands, and keeping the neck in a neutral position. This exercise targets the deep core muscles, including the transverse abdominis, rectus abdominis, obliques, and erector spinae.

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.