How To Do Bent-Over Cable Crossovers
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles are the shoulders and triceps. Starting Position Place the pulleys of the cable machine slightly higher than your chest. Grab the handles of the two pulleys with a pronated grip (palms down). Step forward approximately two […]
How to do a Weighted Squat
Emphasis This movement is one of the best you can perform because it stresses the major muscle groups of the entire body. The primary muscles stressed are the muscles in your upper legs (the quads, hips, glutes, hamstrings) and lower back. The secondary muscles used are the upper back, abdominals, calves, chest and shoulders. Starting […]
How to do Free Form Squats
Emphasis The primary muscles stressed in this movement are the muscles in your upper legs (upper hamstrings, glutes and quadriceps). The secondary muscles stressed are the muscles in your stomach and lower back. Starting Position Stand approximately 6 to 12 inches from and facing a bar on a squat rack or a railing (at waist […]
How to do Hack Squats
For lower body strengthening, squats are royalty. Adding in variations and equipment can help round out muscle development and repair defecits. The hack squat is one such variation Emphasis The primary muscles recruited in this movement are biased towards the quadriceps, then glutes and hamstrings. The secondary muscles stressed include soleus, abdominals, and lower back […]
How To Do Leg Presses
The leg press exercise is a favored one for beginning lifters, given the ease of moving a lot of weight with minimal risk. Still, there are tips and considerations to take into account for a safe movement. Emphasis The primary muscles stressed in this movement are the muscles in your upper leg (quads, hamstrings, buttocks). […]
How To Do Leg Extensions
Emphasis This movement is very effective in isolating the muscles in the front of your upper leg (quadriceps). Starting Position Sit on the seat with your back against the seat. Place the back of your keens against the edge of the seat. Place the top of your foot and the lower part of your shin […]
How To Do Seated Leg Curls
Emphasis This movement is very effective in isolating the muscles in the back of your upper leg (hamstrings). Starting Position Sit on the seat with your back against the back pad. Place your legs up on top of the foot pad (just above the ankle). Adjust the thigh pad down on your thighs to anchor […]
How To Do Lying Leg Curls
Emphasis This movement is very effective in isolating the muscles in the back of your upper leg (hamstrings). Starting Position Lie face-down on the bench with your knees just off the edge of the pad. Position your body so the leg pads are resting up against the Achilles tendon (just above your ankle). Hold on […]
How to do Straight Bar Leg Lunges
Emphasis The primary muscles stressed in this movement are the muscles in your upper leg (hamstrings, quadriceps and glutes). The secondary muscles stressed are your core abdominal muscles. Starting Position With the bar centered on your trapezius, hold the bar a little further than shoulder-width apart. While keeping your back straight, step back from the […]
How to Pump Up Your Personal Training Business: Flat Fee, by the Hour, Rent Gym Space
As a gym member, I have been with my current gym for 8 years now. I am an entrepreneur and very focused on the companies I create and work at. So, as I ended my last company, my mind started to wander, thinking about next opportunities. I was looking at my gym’s trainer board, where […]