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| Deadlift |
Preparation
Load barbell with correct weight and place on the safety collars
Stand with feet under the bar, taking a shoulder width stance
Squat down and grasp the barbell with a shoulder width, overhand grip
Movement
Extend your hips and knees to lift the bar upwards.
At the top of exercise pull the shoulders back and pause.
Reverse the movement in a controlled manner, maintain a focus on form
Repeat for the desired number of repetitions
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| Wide Grip Pull- Ups |
Preparation
Grab the pullup bar with your palms down (shoulder-width grip)
Hang to the pullup-bar with straight arms and your legs off the floor.
Movement
Pull yourself up by pulling your elbows down to the floor
Go all the way up until your chin passes the be bar
Lower yourself until your arms are straight
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| T Bar Row |
Preparation
Load with correct weight
Place your feet on the platform, with knees bent, learnt forward with a straight back and heels planted
Grasp the handles
Movement
Pull the handles towards the abdomen whilst maintaining sound posture.
Slowly reverse the movement back to the starting position.
Repeat for the desired number of repetitions
Preparation
Attach a wide grip handle to the lat pulldown machine and assume a seated position.
Grasp the handle with a pronated grip (double underhand) at shoulder width.
Movement
Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control. Repeat.
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| Seated Cable Row |
Preparation
Sit slightly forward on platform or secured bench close to cable attachment.
Bend forward and grasp cable stirrup with both hands.
Slide hips back by positioning knees with slight bend.
Movement
Pull cable attachment to to body, pause then return to starting position. Repeat.