Deadlift Assistance & Core

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

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

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

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.

Stand upright holding a dumbbell in each hand with arms fully extended at your sides. Keep your back straight and shoulders back. Slowly elevate your shoulders as high as possible, squeezing the trapezius muscles at the top of the movement. Hold briefly, then lower your shoulders back to the starting position in a controlled manner. Maintain a neutral head position and avoid using your arms to lift the weights—focus on shoulder elevation. Breathe out as you shrug and breathe in as you lower.

Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.