Banded 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

Banded 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 band to the sky

MAIN MUSCLES - QUADRICEPS/SHOULDERS

Banded 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 and tension in the band

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

MAIN MUSCLE - QUADRICEPS

Banded back squats

• 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 and tension in the band

• 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 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

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

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

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

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

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

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

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