Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

Hamstrings

Adductors

Forearms

Intermediate

Sumo Deadlift with Bands

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.

Sumo Deadlift with Chains

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.

Suspended Split Squat

Suspend your straps so the handles are 18-30 inches from the floor.

The Straddle

Begin in a seated, upright position. Start by extending your legs in front of you in a V.

Thigh Adductor

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

Tire Flip

Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.

Trail Running/Walking

Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.

Trap Bar Deadlift

For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.

Two-Arm Kettlebell Clean

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Upper Back-Leg Grab

While seated, bend forward to hug your thighs from underneath with both arms.

Vertical Swing

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.

Walking, Treadmill

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Weighted Ball Hyperextension

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.

Weighted Jump Squat

Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.

Weighted Sissy Squat

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.

Weighted Squat

Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.

Wide Stance Barbell Squat

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Wide Stance Stiff Legs

Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.

Windmills

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

World's Greatest Stretch

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.

Yoke Walk

The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.

Zercher Squats

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.

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