Barbell walking lunge (olympic grip)(double dip)

KEY COACHING POINTS:

  • Elbows high

  • Barbell should sit across the front of your shoulders

  • Don't grab the bar too tight as this will reduce flexability

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up

  • Before you finish the lunge, go back down for another dip

MAIN MUSCLE - QUADRICEPS

Barbell walking lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Barbell should sit across the upper back and posterior delts

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Barbell lunge (olympic grip)

KEY COACHING POINTS:

  • Elbows high

  • Barbell should sit across the front of your shoulders

  • Don't grab the bar too tight as this will reduce flexability

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards 

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Barbell lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Barbell should sit across the upper back and posterior delts

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Barbell reverse lunge

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Barbell should sit across the upper back and posterior delts

  • Lunge backwards whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Dumbbell RFE split squat

KEY COACHING POINTS:

  • Split squat down keeping your torso upright and your spine neutral

  • Knees should track towards your front foot (knees should NOT collapse inwards)

  • Squeeze your glutes at the bottom

  • Bring yourself back up making sure the heel on the rear foot stays up

  • Repeat on the same leg for the desired amount of reps

MAIN MUSCLE - QUADRICEPS

Dumbbell FFE split squat

KEY COACHING POINTS:

  • Split squat down keeping your torso upright and your spine neutral

  • Knees should track towards your front foot (knees should NOT collapse inwards)

  • Squeeze your glutes at the bottom

  • Bring yourself back up making sure the heel on the rear foot stays up

  • Repeat on the same leg for the desired amount of reps

MAIN MUSCLE - QUADRICEPS

Step elevated kettlebell/dumbbell squat

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Feet should be just wider than shoulder width apart

  • Brace your core

  • Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)

  • Squat as low as you can whilst maintaining a neutral spine

  • Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes 

MAIN MUSCLE - QUADRICEPS

High box step up

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Press up using the elevated leg with minimum assistance from the opposing leg

  • Your knees should not track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS

Powerbag squat

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Feet should be just wider than shoulder width apart

  • Brace your core

  • Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)

  • Squat as low as you can whilst maintaining a neutral spine

  • Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes 

MAIN MUSCLE - QUADRICEPS

Barbell single leg step up

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Barbell should sit across the upper back and posterior delts

  • Press up using the elevated leg with minimum assistance from the opposing leg

  • Your knees should not track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS

Dumbbell single leg step up

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Press up using the elevated leg with minimum assistance from the opposing leg, the only assistance should be from the band

  • Your knees should NOT track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS