Glossary - S
Shoulder Press
Muscle Groups: Shoulders, Triceps
Description: Sit on a bench with back support and hold two dumbbells at shoulder height, palms facing forward. Press the dumbbells upward until your arms are almost fully extended, then slowly lower them back down to shoulder height.
Pro Tip: Engage your core to avoid arching your back, which protects your lower back and keeps the focus on your shoulder muscles.
Side Plank
Muscle Groups: Obliques, Core
Description: Lie on your side and support your body on your forearm. Lift your hips so that your body forms a straight line. Hold the position while keeping your core muscles engaged.
Pro Tip: Keep your hips lifted to better work the obliques and avoid letting your shoulder shrug towards your ear.
Sit-Up
Muscle Groups: Abs, Core
Description: Lie on your back, bend your knees, and place your feet flat on the ground. Lift your upper body into a sitting position and slowly lower back down.
Pro Tip: Keep your lower back stable throughout the movement to focus on your abdominal muscles and avoid straining your lower back.
Skater Jump
Muscle Groups: Quadriceps, Glutes, Core
Description: Jump from one leg to the other while swinging the free leg behind the standing leg. Try to jump as far as possible and land with control.
Pro Tip: Keep your knees slightly bent to protect your joints, and use your arms to help generate momentum.
Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Stand with feet shoulder-width apart and toes slightly turned out. Bend your knees and push your hips back while keeping your torso slightly forward. Lower down until your thighs are at least parallel to the floor, then push through your heels to return to the starting position.
Pro Tip: Make sure your knees don't go past your toes when lowering to protect your joints and focus the effort on your quads and glutes.
Step-Up
Muscle Groups: Quadriceps, Glutes, Calves
Description: Stand in front of an elevated platform or bench and place one foot on it. Push through that foot to lift yourself up until your standing leg is straight, then slowly lower yourself back down.
Pro Tip: Keep your torso upright and the weight on the heel of the working leg to relieve stress on your knee.
Single-Leg Deadlift
Muscle Groups: Hamstrings, Glutes, Core
Description: Stand on one leg while holding a dumbbell or kettlebell in the opposite hand. Hinge at the hips, lowering the weight as you extend your free leg behind you. Keep your back straight and return to an upright position in a controlled manner.
Pro Tip: Keep a slight bend in your standing leg and engage your core to improve balance and protect your lower back.
Smith Machine Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Stand under the bar of a Smith machine set at shoulder height. Lower into a squat while holding the bar, keeping the weight through your heels. Push back up until your legs are nearly straight.
Pro Tip: Keep your back straight and ensure your knees align with your toes to protect your joints and effectively engage your leg muscles.
Sled Push
Muscle Groups: Quadriceps, Glutes, Core
Description: Lean into a sled and push it forward with maximum effort while moving into a sprint position. Keep your knees high and your core tight.
Pro Tip: Use your hip power and keep your back straight for optimal force transfer.
Spiderman Plank
Muscle Groups: Core, Abs, Shoulders
Description: Start in a plank position on your hands. Bring one knee towards your elbow on the same side without rotating your hips. Return to the starting position and repeat with the other leg.
Pro Tip: Keep your hips stable and avoid arching your back to engage your abs more effectively.
