Glossary - B
Back Extension
Muscle Groups: Lower Back, Glutes, Hamstrings
Description: Lie face down on a back extension bench with your hips slightly over the edge. Cross your arms over your chest or hold a light weight. Lower your upper body by bending at the hips. Raise your torso back up until it is in line with your legs, keeping your back straight.
Pro Tip: Avoid overextending your back to minimize strain on your spine. Focus on contracting your lower back and glute muscles.
Back Squat
Muscle Groups: Quadriceps, Glutes, Erector Spinae
Description: Place a barbell on your upper shoulders and stand with your feet shoulder-width apart. Bend your knees and lower your hips until your thighs are parallel to the floor. Push through your heels to return to the starting position.
Pro Tip: Keep your knees from extending beyond your toes and maintain an upright torso throughout the movement.
Ball Slam
Muscle Groups: Core, Shoulders, Legs
Description: Hold a medicine ball overhead and slam it onto the ground with full force while squatting down. Pick up the ball and repeat.
Pro Tip: Use power from your legs and hips to add more force to the slam.
Band Pull Apart
Muscle Groups: Back, Shoulders
Description: Hold a resistance band with both hands in front of you. Pull the band apart by squeezing your shoulder blades together and extending your arms outward.
Pro Tip: Perform the movement slowly and keep your shoulders from shrugging up.
Barbell Row
Muscle Groups: Back, Biceps, Rear Shoulders
Description: Bend slightly forward and hold a barbell with both hands. Pull the barbell towards your lower chest while keeping your elbows close to your body.
Pro Tip: Avoid rounding your back and keep your spine neutral throughout the movement.
Battle Ropes
Muscle Groups: Shoulders, Core, Arms
Description: Grab the ends of the ropes, stand with your feet shoulder-width apart, and alternately or simultaneously slam the ropes onto the ground.
Pro Tip: Keep the movement rhythmic and dynamic to challenge both your cardiovascular system and your muscles.
Bear Crawl
Muscle Groups: Core, Shoulders, Legs
Description: Start in a tabletop position, lift your knees slightly off the ground, and move forward on your hands and feet using diagonal movements (right arm with left leg and vice versa).
Pro Tip: Keep your core tight and avoid raising your hips too high.
Bench Press
Muscle Groups: Chest, Shoulders, Triceps
Description: Lie flat on a bench and hold a barbell slightly wider than shoulder-width. Lower the bar to your mid-chest, keeping your elbows slightly angled outward. Push the bar back up until your arms are almost fully extended.
Pro Tip: Keep your shoulder blades retracted throughout the movement to create stability and better engage the chest muscles.
Bent-Over Lateral Raise
Muscle Groups: Rear Shoulders, Upper Back
Description: Bend slightly forward, hold a dumbbell in each hand, and lift your arms out to the sides until they are parallel to the floor. Lower the arms slowly.
Pro Tip: Keep your back flat and avoid using momentum.
Bicep Curl
Muscle Groups: Biceps
Description: Stand upright and hold a dumbbell in each hand with palms facing forward. Bend your elbows and slowly lift the dumbbells towards your shoulders without moving your upper arms. Lower the dumbbells back down in a controlled manner, maintaining tension in your biceps.
Pro Tip: Keep your elbows close to your body and avoid using your upper body for momentum, ensuring the focus stays on the biceps.
Box Jump
Muscle Groups: Quadriceps, Glutes, Calves
Description: Stand in front of a box or platform. Jump onto the box with both feet simultaneously, landing softly on the balls of your feet. Step down carefully and repeat.
Pro Tip: Focus on a soft landing to protect your joints.
Bulgarian Split Squat
Muscle Groups: Quadriceps, Glutes, Hamstrings
Description: Place one foot on a bench behind you and bend your front leg until your back knee almost touches the ground. Push through the heel of your front foot to return to the starting position.
Pro Tip: Keep your torso upright and your core tight to improve balance.
