Barbell Thrusters

KEY COACHING POINTS:

  • 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

  • Use the momentum to press the barbell up

MAIN MUSCLES - QUADRICEPS/SHOULDERS

Quadriceps.gif
Shoulders.gif

Barbell Split Squats

KEY COACHING POINTS:

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

  • 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, then switch legs

MAIN MUSCLE - QUADRICEPS

Quadriceps.gif

Barbell Alt 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

Quadriceps.gif

Dumbbell Thrusters

KEY COACHING POINTS:

  • 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

  • Use the momentum to press the dumbbells up

MAIN MUSCLES - QUADRICEPS/SHOULDERS

Quadriceps.gif
Shoulders.gif

Dumbbell front squats

KEY COACHING POINTS:

  • Keep your elbows high

  • 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

quad

Plate lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back and the plate close 

  • 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

Quadriceps.gif

Overhead plate lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back and the plate high

  • 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

Quadriceps.gif

Seated leg extension (single leg)

KEY COACHING POINTS:

  • Sit with your hips pushed back into the seat with your torso upright

  • Extend your legs forward by contracting the quads

  • Pause at the top and allow your quads to fully contract

  • Slow and controlled on the way down

MAIN MUSCLE - QUADRICEPS

Dumbbell walking lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • 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

Dumbbell reverse lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

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

  • Your foot should land with enough distance backwards 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 walking lunges (double dip)

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • 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

Dumbbell lunges

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • 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

45 degree leg press (single leg)

KEY COACHING POINTS:

  • Sit with your hips pushed back into the seat with your torso upright and back neutral

  • Press the weight out fast

  • Don't lock your knees out at the top

  • Slowly control the weight back down

  • Make sure your gluts don't come off the seat when lowering (keep your back straight)

MAIN MUSCLE - QUADRICEPS

45 degree leg press

KEY COACHING POINTS:

  • Sit with your hips pushed back into the seat with your torso upright and back neutral

  • Press the weight out fast

  • Don't lock your knees out at the top

  • Slowly control the weight back down

  • Make sure your gluts don't come off the seat when lowering (keep your back straight)

MAIN MUSCLE - QUADRICEPS

Hack squat

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Feet should be just wider than shoulder width apart and a bit forward 

  • Brace your core

  • Descend by 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 walking 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 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