Glossary - E

Face Pull

Muscle Groups: Shoulders, Trapezius, Upper Back

Description: Stand in front of a cable machine with a rope attachment. Pull the rope towards your face, leading with your elbows out and up, while squeezing your shoulder blades together. The final position should resemble a "W" shape with your arms.

Pro Tip: Keep your shoulders down and back, and avoid pushing your head forward to better activate the rear shoulders.

Farmer's Walk

Muscle Groups: Forearms, Shoulders, Core

Description: Hold a heavy dumbbell or kettlebell in each hand. Walk in a straight line while keeping your torso upright and shoulders back. The movement should be slow and controlled to engage the stabilizing muscles throughout your body.

Pro Tip: Keep your core tight to enhance stability and protect your lower back.

Flutter Kicks

Muscle Groups: Abs, Hip Flexors

Description: Lie on your back with legs extended and hands under your lower back. Lift both legs slightly off the ground and kick them up and down alternately in a smooth motion.

Pro Tip: Press your lower back firmly into the ground to maintain a stable core position and prevent injury.

Front Squat

Muscle Groups: Quadriceps, Glutes, Core

Description: Hold a barbell in the front rack position on your shoulders and stand with feet shoulder-width apart. Lower your hips until your thighs are parallel to the ground, then push through your heels to stand back up.

Pro Tip: Keep your torso as upright as possible to protect your knees and maintain focus on the quadriceps.

Face Down Superman

Muscle Groups: Erector Spinae, Glutes

Description: Lie on your stomach and extend your arms forward. Lift your arms, legs, and chest off the ground simultaneously, hold briefly, and then lower back down.

Pro Tip: Squeeze your glutes and lower back to maintain tension in the core and execute the movement effectively.