# EXERCISE

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VIDEO: http://www.youtube.com/v/LX1sJD7z9a8
MASTER_ID: 2
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.</li> <li>With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.</li> <li>As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.</li> <li>As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.</p>


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VIDEO: http://www.youtube.com/v/r99Zca8BBx4
MASTER_ID: 5
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a preacher bench about 2 feet in front of a pulley machine.</li> <li>Attach a straight bar to the low pulley.</li> <li>Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.</li> <li>Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.</li> <li>Now start pulling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.</li> <li>Now slowly lower the weight to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.</p>


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VIDEO: http://www.youtube.com/v/NqTzWiLVhxc
MASTER_ID: 6
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab an EZ-bar using a shoulder width and palms down (pronated) grip.</li> <li>Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.</li> <li>As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.</li> <li>As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can be performed using an e-z bar, cables or dumbbells.</li> </ul>


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VIDEO: http://www.youtube.com/v/w_cjbPAC05s
MASTER_ID: 8
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on the Preacher Curl Machine and select the weight.</li> <li>Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). <strong>Tip:</strong> Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.</li> <li>Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. <strong>Tip:</strong> Only the forearms should move. The upper arms should remain stationary and on the pad at all times.</li> <li>Lower the handles slowly back to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively, you can use the pulley machine as well in conjunction with a preacher bench.</p>


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VIDEO: http://www.youtube.com/v/TSQC5YcnFnA
MASTER_ID: 9
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.</li> <li>While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.</li> <li>Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.</li> <li>Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.</li> </ol> <p><strong>Variations:</strong> You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.</p>


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VIDEO: http://www.youtube.com/v/_Re-J5OIJQc
MASTER_ID: 10
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.</li> <li>The palms of the hands should be facing your torso. This will be your starting position.</li> <li>While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. <strong>Tip:</strong> Only the forearms should move.</li> <li>Slowly begin to bring the dumbbells back to starting position as your breathe in.</li> <li>Repeat the movement with the left hand. This equals one repetition.</li> <li>Continue alternating in this manner for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.</p>


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VIDEO: http://www.youtube.com/v/O82BLcBjdcM
MASTER_ID: 12
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, set a weight that is comfortable on each side of the pulley machine. <strong>Note:</strong> Make sure that the amount of weight selected is the same on each side.</li> <li>Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.</li> <li>Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.</li> <li>While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.</li> <li>While inhaling, move your forearms back to the starting position. <strong>Note:</strong> Your entire body is stationary during this exercise except for the forearms.</li> <li>Repeat for the recommended amount of repetitions prescribed in your program.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed using one handle at a time.</p>


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VIDEO: http://www.youtube.com/v/Xlf7koFpIUo
MASTER_ID: 17
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.</li> <li>Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.</li> <li>Then, inhale and slowly begin to lower the dumbbells back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc. You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.</p>


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VIDEO: http://www.youtube.com/v/PqEMpGbz-mI
MASTER_ID: 19
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.</li> <li>The palms of the hands should be facing your torso. This will be your starting position.</li> <li>Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.</li> <li>After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.</p>


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VIDEO: http://www.youtube.com/v/n7146KGL1aM
MASTER_ID: 23
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.</li> <li>While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.</li> <li>Slowly begin to bring the bar back to starting position as your breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.</p>


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VIDEO: http://www.youtube.com/v/VbnHGMh6b4E
MASTER_ID: 25
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a barbell with both hands, palms up and a few inches apart.</li> <li>Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. <strong>Tip:</strong> You will keep your upper arms and elbows stationary throughout the movement.</li> <li>Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. <strong>Tip:</strong> Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.</li> <li>Slowly go back down to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> Can also be done with a medium or wide grip, using dumbbells and cables.</p>


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VIDEO: http://www.youtube.com/v/vLxP2I-XkGQ
MASTER_ID: 27
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.</li> <li>Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.</li> <li>With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.</li> <li>Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.</li> <li>Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can vary the point in front of you where your arms meet.</p>


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VIDEO: http://www.youtube.com/v/IlR2MAd96xk
MASTER_ID: 31
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.</li> <li>Once you are laying down, move the dumbbells in front of you at shoulder width.</li> <li>Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.</li> <li>Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. <strong>Tip:</strong> Throughout the motion, the forearms should always be perpendicular to the floor.</li> <li>As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. <strong>Tip:</strong> It should take at least twice as long to go down than to come up..</li> <li>Repeat the movement for the prescribed amount of repetitions of your training program.</li> </ol> <p><strong>Caution:</strong> When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. If using really heavy weights, it is best if a partner gives them to you as you lay down. <strong>Variations:</strong> You can use an exercise band or a barbell to perform this exercise.</p>


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VIDEO: http://www.youtube.com/v/ozznf6RAnWU
MASTER_ID: 36
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.</li> <li>While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.</li> <li>Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.</p>


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VIDEO: http://www.youtube.com/v/y_Z2LftZDvk
MASTER_ID: 39
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.</li> <li>Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.</li> <li>With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. <strong>Tip:</strong> Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.</li> <li>Return your arms back to the starting position as you squeeze your chest muscles and breathe out. <strong>Tip:</strong> Make sure to use the same arc of motion used to lower the weights.</li> <li>Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You may want to use a palms facing forward version for different stimulation.</p>


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VIDEO: http://www.youtube.com/v/vE9KK77nddw
MASTER_ID: 40
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.</li> <li>Extend your arms above you with a slight bend at the elbows.</li> <li>Now rotate the wrists so that the palms of your hands are facing you. <strong>Tip:</strong> The pinky fingers should be next to each other. This will be your starting position.</li> <li>As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. <strong>Tip:</strong> At the end of the movement the arms will be by your side with the palms facing the ceiling.</li> <li>As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. <strong>Tip:</strong> Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.</p>


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VIDEO: http://www.youtube.com/v/2JV2zcWMXH8
MASTER_ID: 41
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.</li> <li>Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.</li> <li>With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. <strong>Tip:</strong> Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.</li> <li>Return your arms back to the starting position as you squeeze your chest muscles and breathe out. <strong>Tip:</strong> Make sure to use the same arc of motion used to lower the weights.</li> <li>Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variation:</strong> You may want to use a palms facing forward version for different stimulation.</p>


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VIDEO: http://www.youtube.com/v/1JeJvWfk6p0
MASTER_ID: 42
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.</li> <li>Lay flat on the bench and keep your feet on the ground.</li> <li>Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.</li> <li>Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.</li> <li>Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. <strong>Tip:</strong> When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.</li> <li>Slowly come back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> Can also be done on an incline or decline bench, or with dumbbells or an exercise band.</p>


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VIDEO: http://www.youtube.com/v/RIls-mBLEqE
MASTER_ID: 43
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on the machine with your back flat on the pad.</li> <li>Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.</li> <li>Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.</li> <li>Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.</p>


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VIDEO: http://www.youtube.com/v/Y5ZGB-hm7cE
MASTER_ID: 44
DEVICE_ID: 6
DESCRIPTION:
  <ol><li>Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.</li><li>Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. <strong>Tip:</strong> As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.</li><li>Push up and go back to the starting position as you exhale. <strong>Tip:</strong> Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.</li><li>Now repeat with the opposite leg.</li> </ol> <strong>Variations:</strong> There are several ways to perform the exercise. You can do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same. A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes. Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.


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VIDEO: http://www.youtube.com/v/RoXP1NCsPN8
MASTER_ID: 46
DEVICE_ID: 3
DESCRIPTION:
  <ol> <li>Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. <strong>Tip:</strong> A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.</li> <li>While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.</li> <li>Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for beginners who lack the flexibility to perform the exercise without it.</p>


TECHNIQUE_1: 2381
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VIDEO: http://www.youtube.com/v/7-AGpT900BE
MASTER_ID: 48
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.</li> <li>Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.</li> <li>Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. <strong>Tip:</strong> As you come up, roll the dumbbell slightly backward.</li> <li>Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also do these standing on the head of the dumbbell, using a large dumbbell that is wider.</p>


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VIDEO: http://www.youtube.com/v/KbqBeqtEfyw
MASTER_ID: 49
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.</li> <li>Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.</li> <li>Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.</li> <li>Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can perform this using as resistance a person sitting on your lower back (around the tailbone area).</p>


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VIDEO: http://www.youtube.com/v/hYnpAmykqDA
MASTER_ID: 50
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.</li> <li>With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.</li> <li>As you inhale, go back to the starting position by slowly lowering the heels.</li> <li>Repeat for the recommended amount of times.</li> </ol> <p><strong>Note:</strong> As you become stronger you may need to use wrist wraps to avoid having the dumbbells slip out of your hands.</p>


TECHNIQUE_1: 2285
TECHNIQUE_2: 2286
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/d3YeCmlkTUc
MASTER_ID: 55
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Cross your arms over your chest.</li> <li>With your head up and your back straight, position your feet at shoulder width.</li> <li>Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.</li> <li>Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.</li> <li>When you touch the floor again, immediately squat down and jump again.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament. <strong>Variations:</strong> You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.</p>


TECHNIQUE_1: 2588
TECHNIQUE_2: 2589
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/9IwsMYwgAcM
MASTER_ID: 56
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.</li> <li>Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (<strong>Note:</strong> In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.</li> <li>Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.</li> <li>Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident. <strong>Variations:</strong> You can perform this exercise one leg at a time.</p>


TECHNIQUE_1: 2890
TECHNIQUE_2: 2891
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/ebM3JCliAdg
MASTER_ID: 57
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.</li> <li>Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.</li> <li>Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.</li> <li>Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.</li> <li>Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol>


TECHNIQUE_1: 2558
TECHNIQUE_2: 2559
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/XzqVSEHPppk
MASTER_ID: 58
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a block about 12 inches in front of a flat bench.</li> <li>Sit on the bench and place the ball of your feet on the block.</li> <li>Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.</li> <li>Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.</li> <li>After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use the smith machine or the seated calf raise machine in order to perform this exercise. Alternatively, you can also use dumbbells by placing one on top of each thigh.</p>


TECHNIQUE_1: 2273
TECHNIQUE_2: 2274
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/sFyrK_VA1c8
MASTER_ID: 60
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.</li> <li>Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.</li> <li>Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.</li> </ol>


TECHNIQUE_1: 2377
TECHNIQUE_2: 2378
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/X5S36dEa5J8
MASTER_ID: 64
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.</li> <li>Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.</li> <li>As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.</li> <li>Slowly return to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear. <strong>Variations:</strong> Since you have three foot positions you have in reality three exercises.</p>


TECHNIQUE_1: 2896
TECHNIQUE_2: 2897
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/SxKHGO0lBoY
MASTER_ID: 65
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.</li> <li>Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.</li> <li>As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.</li> <li>As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.</li> <li>Perform the same exercise now for the left leg.</li> </ol>


TECHNIQUE_1: 2623
TECHNIQUE_2: 2624
TECHNIQUE_3: 2621
TECHNIQUE_4: 2622
VIDEO: http://www.youtube.com/v/DJunKMYRE3w
MASTER_ID: 67
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit or stand with your feet slightly apart.</li> <li>Place your hands on your shoulders with your elbows at shoulder level and pointing out.</li> <li>Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.</li> </ol>


TECHNIQUE_1: 2626
TECHNIQUE_2: 2627
TECHNIQUE_3: 2628
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/EHCiC-qzGpw
MASTER_ID: 68
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.</li> <li>Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.</li> <li>Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.</li> </ol> <p><strong>Tip:</strong> Ten second movements equal one set and each circle equals one repetition. <strong>Variations:</strong> As you get stronger you can use some light resistance.</p>


TECHNIQUE_1: 2641
TECHNIQUE_2: 2642
TECHNIQUE_3: 2643
TECHNIQUE_4: 2644
VIDEO: http://www.youtube.com/v/S0AJpA5SUmk
MASTER_ID: 69
DEVICE_ID: 6
DESCRIPTION:
  <ul> <li>1. Stand with feet shoulder width apart holding a dumbbell in each hand. 2. Now lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position. 3-a. As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion until your thighs are parallel to the floor. <strong>Tip:</strong> Remember that the knees should never go past your toes. 3-b. As you squat down, simultaneously bring the arms in front of you until the palms of the hands are facing each other. <strong>Tip:</strong> This will look like a flat bench flye but performed standing up. The arms will remain extended throughout the movement and only the shoulder joint will move. 4. Now start pressing with the ball of the foot mainly in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. Exhale as you perform this movement. 5. Repeat for the recommended amount of repetitions.</li> </ul>


TECHNIQUE_1: 2668
TECHNIQUE_2: 2669
TECHNIQUE_3: 2670
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/NnX0W2uGFKM
MASTER_ID: 70
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. <strong>Tip:</strong> Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.</li> <li>Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.</li> <li>Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.</li> <li>After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. <strong>Tip:</strong> The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform the exercise standing up but that is not recommended for people with lower back issues.</p>


TECHNIQUE_1: 2664
TECHNIQUE_2: 2665
TECHNIQUE_3: 2666
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/EECpSiQQilk
MASTER_ID: 71
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). <strong>Tip:</strong> Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.<!--</li--></li> <li>Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.</li> <li>Now lower the bar down to the back of the head slowly as you inhale.</li> <li>Lift the bar back up to the starting position as you exhale.</li> <li>Lower the bar down to the starting position slowly as you inhale. This is one repetition.</li> <li>Alternate in this manner until you complete the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the opposite side. In this manner you keep more constant tension on the shoulders while minimizing triceps involvement.</p>


TECHNIQUE_1: 2822
TECHNIQUE_2: 2823
TECHNIQUE_3: 2824
TECHNIQUE_4: 2825
VIDEO: http://www.youtube.com/v/EQJoFbRWO3Y
MASTER_ID: 73
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.</li> <li>Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.</li> <li>Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.</li> <li>As you exhale, push the dumbbell up until your arm is fully extended.</li> <li>After a second pause, slowly come down back to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions and then switch arms.</li> </ol> <p><strong>Variations:</strong> You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one. You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.</p>


TECHNIQUE_1: 2827
TECHNIQUE_2: 2828
TECHNIQUE_3: 2829
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/H3Gicg7sqps
MASTER_ID: 74
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.</li> <li>Dip your body by bending the knees, keeping your torso upright.</li> <li>Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.</li> <li>Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.</li> <li>Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.</li> </ol>


TECHNIQUE_1: 2630
TECHNIQUE_2: 2631
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 75
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.</li> <li>Look at the kettlebell and press it up and out until it is locked out overhead.</li> <li>Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.</li> </ol>


TECHNIQUE_1: 2633
TECHNIQUE_2: 2634
TECHNIQUE_3: 2635
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/bgsUREe55QI
MASTER_ID: 76
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.</li> <li>Dip your body by bending the knees, keeping your torso upright.</li> <li>Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.</li> </ol>


TECHNIQUE_1: 2637
TECHNIQUE_2: 2638
TECHNIQUE_3: 2639
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/CXheHn0MIV0
MASTER_ID: 77
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.</li> <li>Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.</li> <li>Return the kettlebell to the starting position, with the palm facing in.</li> </ol>


TECHNIQUE_1: 2282
TECHNIQUE_2: 2283
TECHNIQUE_3: 2284
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/EA1uxzoMTZ4
MASTER_ID: 78
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Clean two kettlebells to your shoulders.</li> <li>Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.</li> <li>Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.</li> </ol>


TECHNIQUE_1: 2393
TECHNIQUE_2: 2394
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/vQQWZTZwu8w
MASTER_ID: 79
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on the Shoulder Press Machine and select the weight.</li> <li>Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.</li> <li>Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.</li> <li>Lower the handles slowly back to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.</p>


TECHNIQUE_1: 2391
TECHNIQUE_2: 2392
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/QGs1F-9rIAY
MASTER_ID: 80
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.</li> <li>Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.</li> <li>Slowly begin to lower the barbell until it is level with your chin while inhaling.</li> <li>Then lift the barbell back to the starting position using your shoulders while exhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> You can use dumbbells or a barbell to perform this exercise.</p>


TECHNIQUE_1: 2831
TECHNIQUE_2: 2832
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/R6cmRwIp8Jw
MASTER_ID: 81
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.</li> <li>Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.</li> <li>Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.</li> <li>Elevate the barbell overhead by fully extending your arms while breathing out.</li> <li>Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Performing this exercise can cause serious injury if not performed properly. Make sure to keep your back straight when lowering and lifting the barbell.</p>


TECHNIQUE_1: 2834
TECHNIQUE_2: 2835
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/jLOrMMM7siM
MASTER_ID: 82
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).</li> <li>Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.</li> <li>Lower the bar down to the shoulders slowly as you inhale.</li> <li>Lift the bar back up to the starting position as you exhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can also be performed standing.</li> </ul>


TECHNIQUE_1: 2661
TECHNIQUE_2: 2662
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/TGYboSAtWmc
MASTER_ID: 83
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). <strong>Tip:</strong> Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.</li> <li>Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.</li> <li>Lower the bar down to the collarbone slowly as you inhale.</li> <li>Lift the bar back up to the starting position as you exhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.</li> <li>The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.</li> </ul>


TECHNIQUE_1: 2675
TECHNIQUE_2: 2676
TECHNIQUE_3: 2677
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/r5emXu8h4dQ
MASTER_ID: 84
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.</li> <li>To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.</li> <li>Now press the dumbbells by extending at the elbows, straightening your arms overhead.</li> <li>Return to the starting position as you breathe in by reversing the steps.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> You can also use a barbell.</p>


TECHNIQUE_1: 2837
TECHNIQUE_2: 2838
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/ywBaPvq_zpg
MASTER_ID: 85
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.</li> <li>Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.</li> <li>Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.</li> <li>Slowly lower the dumbbell to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.</p>


TECHNIQUE_1: 2365
TECHNIQUE_2: 2366
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/zqPHRRWB7Wg
MASTER_ID: 86
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Select a weight and hold the handle of the low pulley with your right hand.</li> <li>Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.</li> <li>Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.</li> <li>Slowly lower the weight back to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions and repeat the movement with the other arm.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with dumbbells or exercise bands.</p>


TECHNIQUE_1: 2295
TECHNIQUE_2: 2296
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/d5oOiNQXyWs
MASTER_ID: 87
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>With your back to the wall bend at the waist and place both hands on the floor at shoulder width.</li> <li>Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. <strong>Tip:</strong> If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.</li> <li>Slowly lower yourself to the ground as you inhale until your head almost touches the floor. <strong>Tip:</strong> It is of utmost importance that you come down slow in order to avoid head injury.</li> <li>Push yourself back up slowly as you exhale until your elbows are nearly locked.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.</p>


TECHNIQUE_1: 2840
TECHNIQUE_2: 2841
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/PDVqq7tNPu4
MASTER_ID: 88
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.</li> <li>While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.</li> <li>Lower the dumbbells back down slowly to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> This exercise can also be performed sitting down.</p>


TECHNIQUE_1: 2843
TECHNIQUE_2: 2844
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/-z-RHIsVDCE
MASTER_ID: 89
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a couple of dumbbells looking forward in front of a flat bench.</li> <li>Sit on the end of the bench with your legs together and the dumbbells behind your calves.</li> <li>Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.</li> <li>Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)</li> <li>After a one second contraction at the top, slowly lower the dumbbells back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.</p>


TECHNIQUE_1: 2936
TECHNIQUE_2: 2937
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/rLz_eF2Arbo
MASTER_ID: 90
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.</li> <li>While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.</li> <li>Lower the dumbbells back down slowly to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed standing up.</p>


TECHNIQUE_1: 2846
TECHNIQUE_2: 2847
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/3ot7f2tGfPE
MASTER_ID: 91
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.</li> <li>While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.</li> <li>Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.</li> <li>After a one second contraction at the top, slowly lower the dumbbells back to the starting position.</li> <li>Repeat the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed with cables or seating.</p>


TECHNIQUE_1: 2970
TECHNIQUE_2: 2971
TECHNIQUE_3: 2972
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/3_HBfVSRGYM
MASTER_ID: 92
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.</li> <li>While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.</li> <li>Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.</li> <li>Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed both arms at the same time. Also, you could use a barbell as well.</p>


TECHNIQUE_1: 2911
TECHNIQUE_2: 2912
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/dUKVbxUu198
MASTER_ID: 93
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.</li> <li>Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.</li> <li>Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. <strong>Tip:</strong> Keep your head resting down against the bench and your legs on the floor at all times.</li> <li>Lower the arms back to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use a barbell as well for this exercise.</p>


TECHNIQUE_1: 2905
TECHNIQUE_2: 2906
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/0zHQKdvE9js
MASTER_ID: 94
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.</li> <li>Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.</li> <li>While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.</li> <li>Bring back the dumbbells to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use a barbell or a smith machine in order to perform this exercise.</p>


TECHNIQUE_1: 2920
TECHNIQUE_2: 2921
TECHNIQUE_3: 2922
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/lpElfMFrpEA
MASTER_ID: 95
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.</li> <li>Dip your body by bending the knees, keeping your torso upright.</li> <li>Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.</li> <li>Lower the weight to perform the next repetition.</li> </ol>


TECHNIQUE_1: 2924
TECHNIQUE_2: 2925
TECHNIQUE_3: 2926
TECHNIQUE_4: 2927
VIDEO: http://www.youtube.com/v/Zj3YCi9R0LI
MASTER_ID: 96
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.</li> <li>Look straight ahead and swing the kettlebell back between your legs.</li> <li>Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.</li> </ol>


TECHNIQUE_1: 2929
TECHNIQUE_2: 2930
TECHNIQUE_3: 2931
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/7fENdxoqCQU
MASTER_ID: 97
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a kettlebell in one hand by the handle.</li> <li>Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.</li> <li>After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.</li> <li>Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.</li> </ol>


TECHNIQUE_1: 2279
TECHNIQUE_2: 2280
TECHNIQUE_3: 2281
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/SMM7Qaeni7U
MASTER_ID: 98
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a kettlebell by the handle in each hand.</li> <li>Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.</li> <li>Dip your body by bending the knees, keeping your torso upright.</li> <li>Immediately reverse direction, driving through the heels, in essence jumping to create momentum.</li> <li>As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.</li> <li>Return your feet to the ground in a split fashion, with one foot forward and one foot back.</li> <li>Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.</li> </ol>


TECHNIQUE_1: 2646
TECHNIQUE_2: 2647
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/GCtyvAGEJNY
MASTER_ID: 99
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. <strong>Tip:</strong> The arms will remain in this position throughout the exercise. This will be your starting position.</li> <li>Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. <strong>Tip:</strong> make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.</li> <li>As you inhale, slowly lower the plate back down to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use dumbbells, barbells, cables or exercise bands to perform this movement.</p>


TECHNIQUE_1: 2917
TECHNIQUE_2: 2918
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/mnIxXpUqpjo
MASTER_ID: 100
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While holding a dumbbell in each hand, lay with your chest down on a flat bench.</li> <li>Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.</li> <li>Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. <strong>Tip:</strong> Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.</li> <li>Slowly lower the dumbbells to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.</p>


TECHNIQUE_1: 2914
TECHNIQUE_2: 2915
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/n06tivql3Pw
MASTER_ID: 101
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.</li> <li>Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.</li> <li>Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. <strong>Tip:</strong> Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.</li> <li>Slowly lower the dumbbell to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.</p>


TECHNIQUE_1: 2649
TECHNIQUE_2: 2650
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/djgYyruIyoE
MASTER_ID: 102
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Extend both hands straight above your head, palms touching.</li> <li>Slowly push your hands up and back, keeping your back straight.</li> </ol>


TECHNIQUE_1: 2908
TECHNIQUE_2: 2909
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/6Zfi2v1lWMk
MASTER_ID: 103
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.</li> <li>Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.</li> <li>Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. <strong>Tip:</strong> Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.</li> <li>Slowly lower the dumbbells to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.</p>


TECHNIQUE_1: 2933
TECHNIQUE_2: 2934
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/3m73Dd9JpIA
MASTER_ID: 104
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).</li> <li>Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.</li> <li>Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. <strong>Tip:</strong> Try to squeeze your shoulder blades together to get the best results from this exercise.</li> <li>The arms should be elevated until they are parallel to the floor.</li> <li>Feel the contraction and slowly lower the weights back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol>


TECHNIQUE_1: 2395
TECHNIQUE_2: 2396
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/tUqeOVW6ESE
MASTER_ID: 105
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.</li> <li>Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.</li> <li>Bend forward while keeping your back flat and rest your torso on the thighs.</li> <li>Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.</li> <li>While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.</li> <li>Slowly lower your arms to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions. <strong>Tip:</strong> Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with exercise bands or dumbbells.</p>


TECHNIQUE_1: 2902
TECHNIQUE_2: 2903
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/vxYIe2TEl6Y
MASTER_ID: 106
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on the edge of a chair, gripping the back of it.</li> <li>Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.</li> </ol>


TECHNIQUE_1: 2652
TECHNIQUE_2: 2653
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/scdM7IKZ1gA
MASTER_ID: 107
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Reach your left arm across your body and hold it straight.</li> <li>With your right hand, grasp your left elbow and pull it across your body towards your chest.</li> </ol>


TECHNIQUE_1: 2303
TECHNIQUE_2: 2304
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/9GZPbE2VriA
MASTER_ID: 108
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit on a low pulley row machine with a rope attachment.</li> <li>Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. <strong>Tip:</strong> Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.</li> <li>While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. <strong>Tip:</strong> Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.</li> <li>After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. <strong>Tip:</strong> Again, during no part of the movement should the torso move.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> You can use a straight bar attachment as well or a bench and exercise bands.</p>


TECHNIQUE_1: 2289
TECHNIQUE_2: 2290
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/trCy95CmP4M
MASTER_ID: 109
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.</li> <li>Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.</li> <li>While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.</li> <li>Now as you inhale lower the arm back down slowly to the starting position.</li> <li>Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.</li> </ol> <p><strong>Variations:</strong> This exercise can be performed also with dumbbells or an exercise band.</p>


TECHNIQUE_1: 2730
TECHNIQUE_2: 2731
TECHNIQUE_3: 2732
TECHNIQUE_4: 2733
VIDEO: http://www.youtube.com/v/7zSECTZEYZE
MASTER_ID: 110
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.</li> <li>Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.</li> <li>Then inhale and slowly lower the barbell back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. <strong>Variations:</strong> You can perform the same exercise using a supinated (palms facing you) grip.</p>


TECHNIQUE_1: 2658
TECHNIQUE_2: 2659
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/nkE5uOvjkeE
MASTER_ID: 111
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.</li> <li>Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.</li> <li>Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.</p>


TECHNIQUE_1: 2334
TECHNIQUE_2: 2335
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/ai7i5qQGyjA
MASTER_ID: 112
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.</li> <li>Slowly lift both arms until they are fully extended and parallel to the floor in front of you. <strong>Note:</strong> Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.</li> <li>Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.</li> <li>Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.</li> <li>Repeat for the prescribed amount of repetitions in your program.</li> </ol>


TECHNIQUE_1: 2261
TECHNIQUE_2: 2263
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/LkaxPimOidI
MASTER_ID: 113
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.</li> <li>Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.</li> <li>Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.</li> <li>Slowly lower your wrists back down to the starting position while inhaling.</li> <li>Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.</li> <li>You can also use a dumbbell instead of a barbell.</li> </ul>


TECHNIQUE_1: 2807
TECHNIQUE_2: 2808
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/sDDGtxEZBy4
MASTER_ID: 114
DEVICE_ID: 6
DESCRIPTION:
  <ol><li>Start out by placing a barbell on one side of a flat bench.</li><li>Kneel down on both of your knees so that your body is facing the flat bench.</li><li>Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.</li><li>Start out by curling your wrist upwards and exhaling.</li><li>Slowly lower your wrists back down to the starting position while inhaling.</li><li>Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.</li><li>Repeat for the recommended amount of repetitions.</li></ol> <strong>Variations:</strong> <ul> <li>This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.</li><li>You can also use a dumbbell instead of a barbell.</li></ul>


TECHNIQUE_1: 2810
TECHNIQUE_2: 2811
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/w2O_lXk_FLs
MASTER_ID: 115
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start out by placing a barbell on one side of a flat bench.</li> <li>Kneel down on both of your knees so that your body is facing the flat bench.</li> <li>Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.</li> <li>Start out by curling your wrist upwards and exhaling.</li> <li>Slowly lower your wrists back down to the starting position while inhaling.</li> <li>Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.</li> <li>You can also use a dumbbell instead of a barbell.</li> </ul>


TECHNIQUE_1: 2816
TECHNIQUE_2: 2817
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/oBeUruGbQJw
MASTER_ID: 116
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.</li> <li>You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.</li> <li>While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. <strong>Note:</strong> Your wrist should be the only body part moving for this exercise.</li> <li>Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> <li>When finished, lower the barbell down to the squat rack or the floor by bending the knees. <strong>Tip:</strong> It is easiest to either pick it up from a squat rack or have a partner hand it to you.</li> </ol> <p><strong>Variations:</strong> You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.</p>


TECHNIQUE_1: 2813
TECHNIQUE_2: 2814
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/excrw_9Lt2A
MASTER_ID: 117
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start out by placing two dumbbells on one side of a flat bench.</li> <li>Kneel down on both of your knees so that your body is facing the flat bench.</li> <li>Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.</li> <li>Start out by curling your wrist upwards and exhaling.</li> <li>Slowly lower your wrists back down to the starting position while inhaling.</li> <li>Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.</li> <li>You can also use a barbell instead of a dumbbell.</li> </ul>


TECHNIQUE_1: 2311
TECHNIQUE_2: 2312
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/02H_yPfiHXY
MASTER_ID: 118
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab two wide-rimmed plates and put them together with the smooth sides facing outward</li> <li>Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.</li> <li>Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.</li> <li>Repeat for the recommended amount of sets prescribed in your program.</li> <li>Switch arms and repeat the movements.</li> </ol> <p><strong>Caution:</strong> Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend your knees while keeping your back straight and put the plates on the floor.</p>


TECHNIQUE_1: 2790
TECHNIQUE_2: 2791
TECHNIQUE_3: 2792
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/fWV8OsklVUQ
MASTER_ID: 119
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on your back and bend your knees about 60 degrees.</li> <li>Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.</li> <li>Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. <strong>Tip:</strong> Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.</li> <li>Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.</li> <li>Continue alternating in this manner until all prescribed repetitions are done.</li> </ol> <p><strong>Variation:</strong> You can also do all of your repetitions for one side and then switch to the other side.</p>


TECHNIQUE_1: 2307
TECHNIQUE_2: 2308
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Qh2wtedlwfw
MASTER_ID: 120
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.</li> <li>Place your left hand behind your head.</li> <li>Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.</li> <li>Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.</li> <li>Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.</li> </ol> <p><strong>Note:</strong> While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.</p>


TECHNIQUE_1: 2336
TECHNIQUE_2: 2337
TECHNIQUE_3: 2338
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/lTd9jtTP_5U
MASTER_ID: 121
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.</li> <li>Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.</li> <li>Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.</li> <li>Go back to the initial position as you breathe in.</li> <li>Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.</li> <li>Continue alternating in this manner until all of the recommended repetitions for each side have been completed.</li> </ol> <p><strong>Notes:</strong> While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.</p>


TECHNIQUE_1: 2800
TECHNIQUE_2: 2801
TECHNIQUE_3: 2802
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/exGrB2drAuo
MASTER_ID: 122
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.</li> <li>Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.</li> <li>Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.</li> <li>While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. <strong>Tip:</strong> Use a slow and controlled motion.</li> <li>Remember to breathe out while twisting your body to the side and in when moving back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol>


TECHNIQUE_1: 2328
TECHNIQUE_2: 2329
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/5s_ngDu-wt4
MASTER_ID: 123
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.</li> <li>Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.</li> <li>One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.</li> <li>Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. <strong>Tip:</strong> You can work your way up to 40-60 seconds.</li> <li>Repeat for the recommended amount of sets.</li> </ol>


TECHNIQUE_1: 2305
TECHNIQUE_2: 2306
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/pDnHya4P-xI
MASTER_ID: 124
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on your stomach with your arms out to your sides. This will be your starting position.</li> <li>Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.</li> </ol>


TECHNIQUE_1: 2797
TECHNIQUE_2: 2798
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Qh2wtedlwfw
MASTER_ID: 125
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.</li> <li>Make sure your feet are elevated and resting on a flat surface.</li> <li>Now lift the shoulder in which your hand is touching your head.</li> <li>Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.</li> <li>After your knee touches your elbow, lower your body until you have reached the starting position.</li> <li>Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.</li> <li>Continue alternating in this manner until all of the recommended repetitions for each side have been completed.</li> </ol> <p><strong>Note:</strong> While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.</p>


TECHNIQUE_1: 2326
TECHNIQUE_2: 2327
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/-3Hq4OwkdtQ
MASTER_ID: 126
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Clean and press a kettlebell overhead with one arm.</li> <li>Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.</li> <li>Lower yourself as far as possible.</li> <li>Pause for a second and reverse the motion back to the starting position.</li> </ol>


TECHNIQUE_1: 2804
TECHNIQUE_2: 2805
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/zySEMwSOO5c
MASTER_ID: 127
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.</li> <li>While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. <strong>Tip:</strong> Keep the rest of the body stationary.</li> <li>Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.</li> <li>Repeat for the recommended amount of repetitions and then change hands.</li> </ol> <p><strong>Caution:</strong> Refrain from using this exercise if your obliques tend to grow easily as wide obliques take away from your symmetry. <strong>Variations:</strong> You can also do this exercise while seating on a bench or with a barbell.</p>


TECHNIQUE_1: 2319
TECHNIQUE_2: 2320
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/R8bW1eN9D4k
MASTER_ID: 128
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. <strong>Note:</strong> The arms should be stationary the entire time.</li> <li>With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.</li> <li>Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.</li> <li>Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> As you get more advanced, you can wear ankle weights for resistance.</p>


TECHNIQUE_1: 2293
TECHNIQUE_2: 2294
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/39eKbJlUoYo
MASTER_ID: 129
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.</li> <li>Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.</li> <li>As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. <strong>Tip:</strong> When you get to this point you should also be finishing the crunch at the same time.</li> <li>Slowly start to inhale as you return to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.</p>


TECHNIQUE_1: 2301
TECHNIQUE_2: 2302
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/72x4dkbDgI4
MASTER_ID: 130
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.</li> <li>The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.</li> <li>Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. <strong>Tip:</strong> Do not use any momentum or swinging as you perform this exercise.</li> <li>Slowly go back to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement.</p>


TECHNIQUE_1: 2299
TECHNIQUE_2: 2300
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/n0pXiaKvVJM
MASTER_ID: 131
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. <strong>Tip:</strong> You may use wrist wraps in order to facilitate holding on to the bar.</li> <li>Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.</li> <li>Pull your legs up as you exhale until you almost touch your shins with the bar above you. <strong>Tip:</strong> Try to straighten your legs as much as possible while at the top.</li> <li>Lower your legs as slowly as possible until you reach the starting position. <strong>Tip:</strong> Avoid swinging and using momentum at all times.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with ankle weights in order to make it more challenging.</p>


TECHNIQUE_1: 2878
TECHNIQUE_2: 2879
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/6kLgUku3vXg
MASTER_ID: 132
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.</li> <li>Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.</li> <li>While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.</li> <li>Hold the contraction for a second and move your legs back to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can do the movement on a flat surface and as you get more advanced you can use ankle weights.</p>


TECHNIQUE_1: 2297
TECHNIQUE_2: 2298
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/__ivBHvSHPI
MASTER_ID: 133
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.</li> <li>Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.</li> <li>Go back slowly to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia. <strong>Variations:</strong> This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.</p>


TECHNIQUE_1: 2339
TECHNIQUE_2: 2340
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/xg3gztFfCDQ
MASTER_ID: 134
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lay flat on the floor with your arms next to your sides.</li> <li>Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.</li> <li>Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.</li> <li>Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can straighten your legs to make it harder or wear ankle weights.</p>


TECHNIQUE_1: 2266
TECHNIQUE_2: 2267
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/T5lOW7gxnbw
MASTER_ID: 135
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.</li> <li>Arch your back slightly out rather than keeping your back completely straight.</li> <li>Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.</li> <li>Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> None</p>


TECHNIQUE_1: 2873
TECHNIQUE_2: 2874
TECHNIQUE_3: 2875
TECHNIQUE_4: 2876
VIDEO: http://www.youtube.com/v/XbG9ZUbvAws
MASTER_ID: 136
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold the Ab Roller with both hands and kneel on the floor.</li> <li>Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.</li> <li>Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.</li> <li>After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.</li> </ol> <p><strong>Caution:</strong> This exercise is not advised for people with lower back problems or hernias. <strong>Variations:</strong> If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the obliques.</p>


TECHNIQUE_1: 2786
TECHNIQUE_2: 2787
TECHNIQUE_3: 2788
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/CZhUhJcDxp0
MASTER_ID: 137
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.</li> <li>Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.</li> <li>Twist your torso to the right side until your arms are parallel with the floor while breathing out.</li> <li>Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> As you get more advanced, you can hold a weight with both arms for resistance.</p>


TECHNIQUE_1: 2343
TECHNIQUE_2: 2344
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/KCD1RcOwCz8
MASTER_ID: 138
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.</li> <li>Now place your lower shins on top of an exercise ball. <strong>Tip:</strong> At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.</li> <li>While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.</li> <li>Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol>


TECHNIQUE_1: 2794
TECHNIQUE_2: 2795
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/9567uslxbKs
MASTER_ID: 139
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.</li> <li>As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. <strong>Tip:</strong> The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.</li> <li>While inhaling, lower your arms and legs back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> If you are really advanced you could use a medicine ball for added resistance.</p>


TECHNIQUE_1: 2257
TECHNIQUE_2: 2258
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/xtO6qWOvRrI
MASTER_ID: 140
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.</li> <li>At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.</li> <li>After a second pause, slowly return to the starting position as you breathe in.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Caution:</strong></p> <ul> <li>For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.</li> </ul>


TECHNIQUE_1: 2413
TECHNIQUE_2: 2414
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/_AW5OBhAWdU
MASTER_ID: 141
DEVICE_ID: 6
DESCRIPTION:
  <ol><li>Kneel below a high pulley that contains a rope attachment.</li><li>Grasp cable rope attachment and lower the rope until your hands are placed next to your face.</li><li>Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.</li><li>With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.</li><li>Slowly return to the starting position as you inhale. <strong>Tip:</strong> Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.</li><li>Repeat for the recommended amount of repetitions.</li></ol> <strong>Variations:</strong> You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.


TECHNIQUE_1: 2397
TECHNIQUE_2: 2398
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/AX5Sgt4rdEQ
MASTER_ID: 142
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Seat on a flat bench with your back facing a high pulley.</li> <li>Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. <strong>Tip:</strong> Allow the weight to hyperextend the lower back slightly. This will be your starting position.</li> <li>With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.</li> <li>As you inhale, go back to the initial position slowly.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> Exercise bands can be used for this exercise.</p>


TECHNIQUE_1: 2399
TECHNIQUE_2: 2400
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/qfS5ywZrPJ4
MASTER_ID: 143
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Secure your legs at the end of the decline bench and lie down.</li> <li>Now place your hands lightly on either side of your head keeping your elbows in. <strong>Tip:</strong> Don't lock your fingers behind your head.</li> <li>While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.</li> <li>Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. <strong>Tip:</strong> Focus on slow, controlled movement - don't cheat yourself by using momentum.</li> <li>After the one second contraction, begin to come down slowly again to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a flat bench.</p>


TECHNIQUE_1: 2347
TECHNIQUE_2: 2348
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/T38wFqYXbnU
MASTER_ID: 144
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).</li> <li>Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.</li> <li>With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.</li> <li>As you inhale, go back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue I recommend having a spotter next to you and also placing each of your feet under a 100-lb dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia. <strong>Variations:</strong> You can perform this exercise with a low pulley behind you with a rope attached on its end. In this manner you can go ahead and add resistance easier. For this variation, you will need to hold on to the sides of the rope throughout the movement. I like to bring my arms forward to the point that the upper arms are almost parallel to my torso and the lower arms are facing back holding the rope.</p>


TECHNIQUE_1: 2345
TECHNIQUE_2: 2346
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/7WVVtvJ66oA
MASTER_ID: 145
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.</li> <li>Place your feet three to four inches apart and point your toes inward so they touch.</li> <li>Place your hands lightly on either side of your head keeping your elbows in. <strong>Tip:</strong> Don't lock your fingers behind your head.</li> <li>Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.</li> <li>Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. <strong>Tip:</strong> Focus on a slow, controlled movement. Refrain from using momentum at any time.</li> <li>Slowly go back down to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> For the most advanced lifters, a weighted plate can be held in your hands.</p>


TECHNIQUE_1: 2277
TECHNIQUE_2: 2278
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/nuZ3YH_3H_4
MASTER_ID: 146
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.</li> <li>Now place your hands lightly on either side of your head keeping your elbows in. <strong>Tip:</strong> Don't lock your fingers behind your head.</li> <li>While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.</li> <li>Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. <strong>Tip:</strong> Focus on slow, controlled movement - don't cheat yourself by using momentum.</li> <li>After the one second contraction, begin to come down slowly again to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.</p>


TECHNIQUE_1: 2330
TECHNIQUE_2: 2331
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/02KXrH7teQU
MASTER_ID: 147
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.</li> <li>Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. <strong>Note:</strong> Your knees and toes should be parallel to the floor as opposed to the thighs.</li> <li>Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.</li> <li>While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.</li> <li>Slowly begin to lower your torso back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can be performed with a weighted plate resting across your chest with your arms holding it. This can be a bit challenging for those who have never performed this exercise with weights. Always try the exercise without weights before moving to weighted plates. You can also perform this exercise with your hands clasped behind your head. This is a great way to add variety to your routine.</p>


TECHNIQUE_1: 2275
TECHNIQUE_2: 2276
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Ki7r5aHKV6g
MASTER_ID: 148
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.</li> <li>Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.</li> <li>Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.</li> <li>Slowly lower down to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> For the most advanced lifters, a weighted plate can be held in your hands.</p>


TECHNIQUE_1: 2401
TECHNIQUE_2: 2402
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/ehHqIrB6Nzo
MASTER_ID: 149
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.</li> <li>Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.</li> <li>With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. <strong>Tip:</strong> You can also hold a weight plate for extra resistance in front of you under your crossed arms.</li> <li>Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. <strong>Tip:</strong> Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.</li> <li>Slowly raise your torso back to the initial position as you inhale. <strong>Tip:</strong> Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.</p>


TECHNIQUE_1: 2332
TECHNIQUE_2: 2333
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/3LTtI_9q920
MASTER_ID: 150
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.</li> <li>Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.</li> <li>Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions prescribed in your program.</li> </ol> <p><strong>Caution:</strong> If you are new to this exercise, it is best to perform this exercise without any weights until you develop good form. <strong>Variations:</strong> You can use a regular hyperextension bench also or perform on a flat bench with someone holding your legs.</p>


TECHNIQUE_1: 2881
TECHNIQUE_2: 2882
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/JsU-cKi4M6M
MASTER_ID: 151
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. <strong>Tip:</strong> Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.</li> <li>With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. <strong>Tip:</strong> You can also hold a weight plate for extra resistance in front of you under your crossed arms.</li> <li>Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). <strong>Tip:</strong> Never round the back as you perform this exercise.</li> <li>Slowly raise your torso back to the initial position as you exhale. <strong>Tip:</strong> Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.</p>


TECHNIQUE_1: 2353
TECHNIQUE_2: 2354
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/VxOhUblKhoc
MASTER_ID: 152
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.</li> <li>Place it on the seat of the cable row machine.</li> <li>Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.</li> <li>Lean over as you keep the natural alignment of your back and grab the V-bar handles.</li> <li>With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.</li> <li>Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Avoid swinging your torso back and forth as you can cause lower back injury by doing so. <strong>Variations:</strong> You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).</p>


TECHNIQUE_1: 2707
TECHNIQUE_2: 2708
TECHNIQUE_3: 2709
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/L61xMOM4inc
MASTER_ID: 153
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Position yourself on the floor on your hands and knees.</li> <li>Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.</li> <li>Hold for 15 seconds.</li> </ol>


TECHNIQUE_1: 2691
TECHNIQUE_2: 2692
TECHNIQUE_3: 2693
TECHNIQUE_4: 2694
VIDEO: http://www.youtube.com/v/kCnejNjkPM4
MASTER_ID: 154
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.</li> <li>Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.</li> <li>Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.</li> <li>Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.</li> <li>Begin to raise the bar as you exhale by elevating your torso back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> This is not an exercise to be taken lightly. Be cautious with the weight used; in case of doubt, use less weight rather than more. The stiff-legged barbell good morning is a very safe exercise but only if performed properly.</p>


TECHNIQUE_1: 2699
TECHNIQUE_2: 2700
TECHNIQUE_3: 2701
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/IylGxCjnOWw
MASTER_ID: 155
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand with your feet shoulder width apart. This will be your starting position.</li> <li>Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.</li> <li>After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.</li> </ol>


TECHNIQUE_1: 2612
TECHNIQUE_2: 2613
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/UaZP_fKGmU8
MASTER_ID: 156
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab the pull-up bar with the palms facing forward using a wide grip.</li> <li>As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.</li> <li>Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.</li> <li>After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.</li> <li>Repeat this motion for the prescribed amount of repetitions.</li> </ol> <p><strong>Caution:</strong> The behind the neck variation can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck. Therefore if you have rotator cuff issues, use the pull-up to front version instead. <strong>Variations:</strong></p> <ul> <li>If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.</li> <li>Otherwise, a spotter holding your legs can help.</li> </ul>


TECHNIQUE_1: 2313
TECHNIQUE_2: 2314
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/bH4nztifzuI
MASTER_ID: 157
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.</li> <li>As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.</li> <li>Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.</li> <li>After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.</li> <li>Repeat this motion for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.</li> <li>Otherwise, a spotter holding your legs can help.</li> <li>On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.</li> <li>The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.</li> </ul>


TECHNIQUE_1: 2321
TECHNIQUE_2: 2322
TECHNIQUE_3: 2323
TECHNIQUE_4: 0
MASTER_ID: 158
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab the pull-up bar with the palms facing forward using a wide grip.</li> <li>As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.</li> <li>Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.</li> <li>After a second of contraction, inhale as you go back to the starting position.</li> <li>Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.</li> <li>After a second of contraction, inhale as you go back to the starting position.</li> <li>Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.</li> </ol> <p><strong>Caution:</strong> If you are new to this exercise and do not have the strength to perform it, using a spotter to hold your legs can help being that it requires putting a lot of stress on the rotator cuffs. Alternatively you can also use a chin assist machine. <strong>Variations:</strong> If you have developed enough strength to perform this exercise with weights, do so with caution. Side to side chins can be a challenging exercise and if not performed correctly, can cause injury. Before attempting to use weights, make sure you are able to perform the exercise with good form. You can also perform the side to side chins by doing all reps to one side and then the next or by also including the middle movement as well (in which case you would pull up first to the left hand side, then the middle and then the right side). You can use a chin assist machine if you do not have the strength to perform the exercise on your own.</p>


TECHNIQUE_1: 2309
TECHNIQUE_2: 2310
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/3G6ZE236_qg
MASTER_ID: 159
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie down with your feet on the floor, heels directly under your knees.</li> <li>Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.</li> <li>To go into a bridge, lift the entire spine except the neck.</li> </ol>


TECHNIQUE_1: 2711
TECHNIQUE_2: 2712
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/IFmvp3gfbhU
MASTER_ID: 160
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Get on your hands and knees, walk your hands in front of you.</li> <li>Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.</li> <li>Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.</li> </ol>


TECHNIQUE_1: 2476
TECHNIQUE_2: 2477
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/CxU1YTBYXOk
MASTER_ID: 161
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.</li> <li>Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. <strong>Tip:</strong> Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. <strong>Note:</strong> When holding the contracted position, you should look like superman when he is flying.</li> <li>Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions prescribed in your program.</li> </ol> <p><strong>Variations:</strong> You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.</p>


TECHNIQUE_1: 2714
TECHNIQUE_2: 2715
TECHNIQUE_3: 2716
TECHNIQUE_4: 2717
VIDEO: http://www.youtube.com/v/pKRsHnIn3kQ
MASTER_ID: 162
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand in front of a loaded barbell.</li> <li>While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. <strong>Tip:</strong> If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.</li> <li>While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.</li> <li>Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.</li> <li>Perform the amount of repetitions prescribed in the program.</li> </ol> <p><strong>Caution:</strong></p> <ul> <li>This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.</li> <li>If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.</li> </ul> <p><strong>Variations:</strong> Dumbbells can be used as well though I find the bar version easier to perform.</p>


TECHNIQUE_1: 2719
TECHNIQUE_2: 2720
TECHNIQUE_3: 2721
TECHNIQUE_4: 2722
VIDEO: http://www.youtube.com/v/QW8ZJbSPuEY
MASTER_ID: 163
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a cambered bar underneath an exercise bench.</li> <li>Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.</li> <li>As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.</li> <li>After a second hold at the top, lower back down to the starting position slowly as you inhale.</li> </ol> <p><strong>Variations:</strong> A regular barbell can be used, but a cambered barbell gives you a greater range of motion. You can also turn this into a rear delt movement by flaring the elbows out instead of keeping them close to your torso.</p>


TECHNIQUE_1: 2367
TECHNIQUE_2: 2368
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/NMuWJOcI5Z0
MASTER_ID: 164
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on a pull-down machine with a V-Bar attached to the top pulley.</li> <li>Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.</li> <li>Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.</li> <li>Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. <strong>Tip:</strong> Keep the torso stationary throughout the movement.</li> <li>After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.</li> <li>Repeat for the prescribed number of repetitions.</li> </ol> <p><strong>Caution:</strong> Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.</p>


TECHNIQUE_1: 2415
TECHNIQUE_2: 2416
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Nabloung4zU
MASTER_ID: 165
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.</li> <li>Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.</li> <li>Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.</li> <li>Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time by using a single handle attachment.</p>


TECHNIQUE_1: 2351
TECHNIQUE_2: 2352
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/S5vcdqk9AV0
MASTER_ID: 166
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.</li> <li>Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.</li> <li>As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.</li> <li>As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.</li> <li>After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.</li> <li>6. Repeat this motion for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> The behind-the-neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.</p>


TECHNIQUE_1: 2369
TECHNIQUE_2: 2370
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/AGRb88e5eMc
MASTER_ID: 167
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.</li> <li>Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.</li> <li>As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.</li> <li>As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.</li> <li>After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.</li> <li>Repeat this motion for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.</p>


TECHNIQUE_1: 2724
TECHNIQUE_2: 2725
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/qtGoubfAiR4
MASTER_ID: 168
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Choose a flat bench and place a dumbbell on each side of it.</li> <li>Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.</li> <li>Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.</li> <li>Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.</li> <li>Lower the resistance straight down to the starting position. Breathe in as you perform this step.</li> <li>Repeat the movement for the specified amount of repetitions.</li> <li>Switch sides and repeat again with the other arm.</li> </ol> <p><strong>Variations:</strong> One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.</p>


TECHNIQUE_1: 2727
TECHNIQUE_2: 2728
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/y8oNKPXA5ug
MASTER_ID: 169
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.</li> <li>Let the arms hang to your sides fully extended as they point to the floor.</li> <li>Turn the wrists until your hands have a pronated (palms down) grip.</li> <li>Now flare the elbows out. This will be your starting position.</li> <li>As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. <strong>Tip:</strong> The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.</li> <li>Slowly go back down to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.</p>


TECHNIQUE_1: 2287
TECHNIQUE_2: 2288
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/V8xFUIGBlfI
MASTER_ID: 170
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>For this exercise you will need access to a low pulley row machine with a V-bar. <strong>Note:</strong> The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.</li> <li>Lean over as you keep the natural alignment of your back and grab the V-bar handles.</li> <li>With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.</li> <li>Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Avoid swinging your torso back and forth as you can cause lower back injury by doing so. <strong>Variations:</strong> You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).</p>


TECHNIQUE_1: 2454
TECHNIQUE_2: 2455
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/-b_UuAUJa8I
MASTER_ID: 171
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.</li> <li>Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.</li> <li>While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.</li> <li>While keeping the arms straight, go back to the starting position while breathing in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.</p>


TECHNIQUE_1: 2747
TECHNIQUE_2: 2748
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/uL8r0UXlqYA
MASTER_ID: 172
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.</li> <li>Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.</li> <li>Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.</li> <li>Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.</li> <li>Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise using a low pulley or T-bar row machine.</p>


TECHNIQUE_1: 2357
TECHNIQUE_2: 2358
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Fvv97TB46d0
MASTER_ID: 173
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.</li> <li>Grab the bar with the palms facing forward using the prescribed grip. <strong>Note on grips:</strong> For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.</li> <li>As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.</li> <li>As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. <strong>Tip:</strong> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.</li> <li>After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.</li> <li>Repeat this motion for the prescribed amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Performing this exercise can be hard on the rotator cuffs and if not properly executed can cause an injury to occur. Also, if you already have rotator cuff issues, I advise you to stick to the front pull-down version. <strong>Variations:</strong> You can also performing this exercise by bring the bar down and touching your chest. This variation is safer and not as hard on the rotator cuffs.</p>


TECHNIQUE_1: 2655
TECHNIQUE_2: 2656
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/G52apT47kXk
MASTER_ID: 174
DEVICE_ID: 6
DESCRIPTION:
  <ol><li>Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.</li><li>Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.</li><li>While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.</li><li>Slowly go back to the initial position as you breathe in.</li><li>Repeat for the recommended amount of repetitions.</li></ol> <strong>Variations:</strong> You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.


TECHNIQUE_1: 2407
TECHNIQUE_2: 2408
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Orwb9uxMCXs
MASTER_ID: 175
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.</li> <li>As you breathe in, come down slowly until you feel the bar on your middle chest. <strong>Tip:</strong> Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.</li> <li>After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. <strong>Tip:</strong> It should take at least twice as long to go down than to come up.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> <li>When you are done, lock the bar back in the rack.</li> </ol> <p><strong>Caution:</strong> If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used. <strong>Variations:</strong> This exercise can also be performed with a barbell or e-z bar using the inner handle as well as dumbbells in which case the palms of the hands will be facing each other.</p>


TECHNIQUE_1: 2750
TECHNIQUE_2: 2751
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/zsPhLdE6Iu0
MASTER_ID: 176
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.</li> <li>As you breathe in, come down slowly until you feel the bar on your middle chest. <strong>Tip:</strong> Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.</li> <li>After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. <strong>Tip:</strong> It should take at least twice as long to go down than to come up.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> <li>When you are done, place the bar back in the rack.</li> </ol> <p><strong>Caution:</strong> If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall around the area between the sternum and upper abs. <strong>Variation:</strong> This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells.</p>


TECHNIQUE_1: 2753
TECHNIQUE_2: 2754
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO:
  http://www.youtube.com/v/xyrrVSHtmjU
  http://www.youtube.com/v/ZLHav9fPPG4

MASTER_ID: 177
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.</li> <li>As you breathe in, come down slowly until you feel the bar on your middle chest. <strong>Tip:</strong> Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.</li> <li>After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. <strong>Tip:</strong> It should take at least twice as long to go down than to come up.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> <li>When you are done, place the bar back in the rack.</li> </ol> <p><strong>Caution:</strong> If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else. <strong>Variations:</strong> This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.</p>


TECHNIQUE_1: 2371
TECHNIQUE_2: 2372
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/lXT_DOnkMqY
MASTER_ID: 178
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.</li> <li>Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.</li> <li>Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.</p>


TECHNIQUE_1: 2425
TECHNIQUE_2: 2426
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/a2ba3wHRDSw
MASTER_ID: 179
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.</li> <li>Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.</li> <li>Using your triceps to bring your torso up again, lift yourself back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.</p>


TECHNIQUE_1: 2467
TECHNIQUE_2: 2468
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/TTiEjz67uxk
MASTER_ID: 180
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.</li> <li>The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. <strong>Note:</strong> This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.</li> <li>Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. <strong>Tip:</strong> Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.</li> <li>Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.</p>


TECHNIQUE_1: 2264
TECHNIQUE_2: 2265
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/la0i2dl15go
MASTER_ID: 181
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Attach a rope to the bottom pulley of the pulley machine.</li> <li>Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.</li> <li>Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.</li> <li>Return to the starting position by flexing your triceps as you breathe out.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.</p>


TECHNIQUE_1: 2448
TECHNIQUE_2: 2449
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/iy80JY0Gt84
MASTER_ID: 182
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a bench sideways in front of a high pulley machine.</li> <li>Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.</li> <li>Face away from the machine and kneel.</li> <li>Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.</li> <li>While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.</li> <li>Slowly return to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> You can also perform this exercise with exercise bands.</p>


TECHNIQUE_1: 2445
TECHNIQUE_2: 2446
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/lqezTHNdgTM
MASTER_ID: 183
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.</li> <li>Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.</li> <li>As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. <strong>Tip:</strong> Only the forearms should move. Your upper arms should remain stationary at all times.</li> <li>Squeeze the triceps and hold for a second in this contracted position.</li> <li>Slowly return the handle to the starting position.</li> <li>Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.</li> </ol> <p><strong>Variations:</strong> You can use exercise bands to perform this exercise.</p>


TECHNIQUE_1: 2774
TECHNIQUE_2: 2775
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/X8e5hS3ZkMc
MASTER_ID: 184
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.</li> <li>Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.</li> <li>Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.</li> <li>Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.</li> <li>Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.</li> <li>Repeat for the recommended amount of repetitions and switch arms.</li> </ol> <p><strong>Variations:</strong> You can also do this using a rope instead of a dumbbell.</p>


TECHNIQUE_1: 2768
TECHNIQUE_2: 2769
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/IIeZUt0lxUw
MASTER_ID: 185
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.</li> <li>Place your non lifting hand on your bicep for support.</li> <li>Slowly begin to lower the dumbbell down as you breathe in.</li> <li>Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).</li> <li>Repeat until you have performed your set repetitions.</li> <li>Switch arms and repeat the movement.</li> </ol>


TECHNIQUE_1: 2473
TECHNIQUE_2: 2474
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/sPl3UJHC5mE
MASTER_ID: 186
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.</li> <li>Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.</li> <li>Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.</li> <li>After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.</p>


TECHNIQUE_1: 2417
TECHNIQUE_2: 2418
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/QtAfKVEA94g
MASTER_ID: 187
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.</li> <li>Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.</li> <li>Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.</li> <li>Slowly go back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time by using a single handle attachment.</p>


TECHNIQUE_1: 2379
TECHNIQUE_2: 2380
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/PG8dg4c0UlM
MASTER_ID: 188
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start by setting a bar attachment (straight or e-z) on a high pulley machine.</li> <li>Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. <strong>Tip:</strong> Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.</li> <li>Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.</li> <li>Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.</p>


TECHNIQUE_1: 2439
TECHNIQUE_2: 2440
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/R9xOsrBo8qs
MASTER_ID: 189
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. <strong>Tip:</strong> The easiest way to do this is to have someone hand you the bar as you lay down.</li> <li>With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.</li> <li>Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.</li> <li>Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.</li> <li>Hold for a second at the contracted position and repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also perform this exercise with a barbell, an E-Z bar, an E-Z bar cable attachment, and dumbbells.</p>


TECHNIQUE_1: 2759
TECHNIQUE_2: 2760
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/q_jRJ7bfEe0
MASTER_ID: 190
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.</li> <li>Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.</li> <li>After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can be executed also one arm at a time much like the one arm rows are performed. Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).</p>


TECHNIQUE_1: 2756
TECHNIQUE_2: 2757
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/4KtabbZlBzU
MASTER_ID: 191
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.</li> <li>The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.</li> <li>Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. <strong>Tip:</strong> The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.</li> <li>Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).</li> <li>There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.</li> <li>Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.</li> </ul>


TECHNIQUE_1: 2762
TECHNIQUE_2: 2763
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/LQqo3mZBMB4
MASTER_ID: 192
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. <strong>Tip:</strong> If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.</li> <li>Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. <strong>Tip:</strong> Keep your elbows in at all times.</li> <li>As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.</li> <li>As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. <strong>Tip:</strong> Again, only the forearms should move. The upper arms should remain stationary at all times.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variation:</strong> You can use dumbbells to make the exercise more challenging.</p>


TECHNIQUE_1: 2765
TECHNIQUE_2: 2766
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/qLqin08q-o4
MASTER_ID: 193
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.</li> <li>Lie back on an incline bench set at any angle between 45-75-degrees.</li> <li>Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.</li> <li>Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. <strong>Tip:</strong> Keep your upper arms stationary and close to your head at all times. Only the forearms should move.</li> <li>Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> Can also be done with an e-z bar, with two dumbbells (using a pronated or supinated grip), seated or standing or with two dumbbells and your palms facing in.</p>


TECHNIQUE_1: 2939
TECHNIQUE_2: 2940
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/rvpI8IKip18
MASTER_ID: 194
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Secure your legs at the end of the decline bench and slowly lay down on the bench.</li> <li>Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. <strong>Tip:</strong> In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.</li> <li>As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.</li> <li>Lift the bar back to the starting position by contracting the triceps and exhaling.</li> <li>Repeat until the recommended amount of repetitions is performed.</li> </ol> <p><strong>Variations:</strong> You can use a straight bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.</p>


TECHNIQUE_1: 2967
TECHNIQUE_2: 2968
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/MyhGRJwovlw
MASTER_ID: 195
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.</li> <li>Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.</li> <li>After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.</li> </ol>


TECHNIQUE_1: 2777
TECHNIQUE_2: 2778
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Rf2CB2qcy8g
MASTER_ID: 196
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.</li> </ol>


TECHNIQUE_1: 2780
TECHNIQUE_2: 2781
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/e45kZ-mHSaU
MASTER_ID: 197
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.</li> <li>Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.</li> <li>Hold for the recommended number of seconds.</li> <li>Now release the tension slowly.</li> <li>Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.</li> </ol> <p><strong>Variations:</strong> You can also do this exercise by placing your hands on the sides of your head. First do one side and then the next.</p>


TECHNIQUE_1: 2771
TECHNIQUE_2: 2772
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/hHSvAFyeUZ0
MASTER_ID: 198
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. <strong>Tip:</strong> You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.</li> <li>While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.</li> <li>Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> As with all exercises, refrain from using any sort of sudden or jerking motions. <strong>Variation:</strong> You can opt to use no resistance at first.</p>


TECHNIQUE_1: 2783
TECHNIQUE_2: 2784
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/9HIgIIBFP_w
MASTER_ID: 199
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. <strong>Tip:</strong> You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.</li> <li>While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.</li> <li>Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> As with all exercises, refrain from using any sort of sudden or jerking motions. <strong>Variation:</strong> You can opt to use no resistance at first.</p>


TECHNIQUE_1: 2735
TECHNIQUE_2: 2736
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/tOw-fLKX1dU
MASTER_ID: 205
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.</li> <li>Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the <em>barbell </em>by using your biceps.</li> <li>Slowly return to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.</p>


TECHNIQUE_1: 2744
TECHNIQUE_2: 2745
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/eIzx3yX0PjE
MASTER_ID: 206
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.</li> <li>Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. <strong>Tip:</strong> The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.</li> <li>Lower the dumbbells back to the original position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.</p>


TECHNIQUE_1: 2419
TECHNIQUE_2: 2420
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 207
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.</li> <li>Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.</li> <li>Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. <strong>Tip:</strong> The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.</li> <li>Lower the bar back to the original position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise with bands, barbells or dumbbell. You can also use a single handle and work one side at a time.</p>


TECHNIQUE_1: 2741
TECHNIQUE_2: 2742
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/watch?v=O4dyKc2RjMY
MASTER_ID: 208
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.</li> <li>Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.</li> <li>Slowly return to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.</p>


TECHNIQUE_1: 2942
TECHNIQUE_2: 2943
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 209
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.</li> <li>Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.</li> <li>Slowly return to the starting position as you inhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use dumbbells, barbells, smith machines and pulley machines to perform shrugging motions.</p>


TECHNIQUE_1: 2616
TECHNIQUE_2: 2617
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 210
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.</li> <li>Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.</li> </ol>


TECHNIQUE_1: 2405
TECHNIQUE_2: 2406
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 211
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.</li> <li>Lift the barbell up and fully extend your arms with your back straight. This is the starting position.</li> <li>While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.</li> <li>Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong></p> <ul> <li>This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.</li> <li>You can also use dumbbells to perform this exercise.</li> </ul>


TECHNIQUE_1: 2403
TECHNIQUE_2: 2404
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 212
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.</li> <li>Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.</li> <li>Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. <strong>Tip:</strong> Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.</li> <li>Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises. <strong>Variations:</strong> This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.</p>


TECHNIQUE_1: 2738
TECHNIQUE_2: 2739
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 213
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.</li> <li>Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.</li> </ol>


TECHNIQUE_1: 2696
TECHNIQUE_2: 2697
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/4PSVUzV-wNc
MASTER_ID: 214
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.</li> <li>Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. <strong>Tip:</strong> Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.</li> <li>Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises. <strong>Variations:</strong> This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.</p>


TECHNIQUE_1: 2470
TECHNIQUE_2: 2471
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/QJpmwn7mxfU
MASTER_ID: 215
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.</li> <li>Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. <strong>Tip:</strong> Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.</li> <li>Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises. <strong>Variations:</strong> This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.</p>


TECHNIQUE_1: 2349
TECHNIQUE_2: 2350
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/m65JNbSfE8c
MASTER_ID: 216
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.</li> <li>Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. <strong>Tip:</strong> Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.</li> <li>Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.</p>


TECHNIQUE_1: 2582
TECHNIQUE_2: 2583
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/aCYk1sb3iK8
MASTER_ID: 32
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.</li> <li>From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.</li> <li>After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> <li>When you are done, place the bar back in the rack.</li> </ol> <p><strong>Caution:</strong> If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else. Don't bounce the weight off your chest. You should be in full control of the barbell at all times.</p>


TECHNIQUE_1: 2567
TECHNIQUE_2: 2568
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/LFlYEFWToS8
MASTER_ID: 29
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.</li> <li>Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.</li> <li>Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.</li> <li>Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.</li> <li>Repeat the movement for the prescribed amount of repetitions of your training program.</li> </ol> <p><strong>Caution:</strong> When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor. <strong>Variations:</strong> Another variation of this exercise is to perform it with the palms of the hands facing each other. Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.</p>


TECHNIQUE_1: 2672
TECHNIQUE_2: 2673
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Dvy-6wODiUM
MASTER_ID: 72
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.</li> <li>Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.</li> <li>Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.</li> <li>Now, exhale and push the dumbbells upward until they touch at the top.</li> <li>Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one. You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.</p>


TECHNIQUE_1: 2679
TECHNIQUE_2: 2680
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/Zzt1ASf6OU0
MASTER_ID: 33
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.</li> <li>As you breathe in, come down slowly until you feel the bar on you upper chest.</li> <li>After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. <strong>Tip:</strong> it should take at least twice as long to go down than to come up.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> <li>When you are done, place the bar back in the rack.</li> </ol> <p><strong>Caution:</strong> If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else. <strong>Variations:</strong> You can use several angles on the incline bench if the one you are using is adjustable.</p>


TECHNIQUE_1: 2597
TECHNIQUE_2: 2598
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/JDyAF711pWE
MASTER_ID: 34
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.</li> <li>As you breathe in, come down slowly until you feel the bar on your lower chest.</li> <li>After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. <strong>Tip:</strong> It should take at least twice as long to go down than to come up.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Caution:</strong></p> <ul> <li>If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.</li> <li>Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.</li> <li>Don't bounce the weight off your chest. You should be in full control of the barbell at all times.</li> </ul> <p><strong>Variations:</strong> You can use dumbbells for this exercise as well as exercise bands.</p>


TECHNIQUE_1: 2315
TECHNIQUE_2: 2316
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/WRWbOg8IkH4
MASTER_ID: 37
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.</li> <li>Next, lower yourself downward until your chest almost touches the floor as you inhale.</li> <li>Now breathe out and press your upper body back up to the starting position while squeezing your chest.</li> <li>After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.</li> </ol> <p><strong>Variations:</strong> If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor. For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.</p>


TECHNIQUE_1: 2291
TECHNIQUE_2: 2292
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/D8C_LdW9GSQ
MASTER_ID: 201
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.</li> <li>As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. <strong>Tip:</strong> At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.</li> <li>Go back to the initial position as you inhale and now repeat with the left leg.</li> <li>Continue to alternate legs until all of the recommended repetitions have been performed.</li> </ol> <p><strong>Variations:</strong> For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.</p>


TECHNIQUE_1: 2341
TECHNIQUE_2: 2342
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/kb8xF2bsic4
MASTER_ID: 203
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.</li> <li>Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.</li> <li>Slowly go back to the starting position as you breathe in.</li> </ol> <p><strong>Variations:</strong> You can perform this exercise one leg at a time.</p>


TECHNIQUE_1: 2564
TECHNIQUE_2: 2565
TECHNIQUE_3: 2575
TECHNIQUE_4: 2576
VIDEO: http://www.youtube.com/v/25SF_fF3Vqg
MASTER_ID: 30
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.</li> <li>Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.</li> <li>Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.</li> <li>Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.</li> <li>Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> <li>When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.</li> </ol> <p><strong>Variations:</strong> You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing each other. Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.</p>


TECHNIQUE_1: 2561
TECHNIQUE_2: 2562
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/dVyODRm61Go
MASTER_ID: 38
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Place a dumbbell standing up on a flat bench.</li> <li>Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.</li> <li>Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. <strong>Caution:</strong> Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.</li> <li>While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.</li> <li>At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.</li> <li>Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.</li> </ol> <p><strong>Caution:</strong> If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench. Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise. <strong>Variations:</strong></p> <ul> <li>You can perform this exercise using a barbell or an e-z bar instead of dumbbells.</li> <li>Also, if using dumbbells like Powerblocks™, just use a dumbbell on each hand with the palms of your hands facing each other.</li> </ul>


TECHNIQUE_1: 2609
TECHNIQUE_2: 2610
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/RDEVDSfdLrU
MASTER_ID: 28
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.</li> <li>Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.</li> <li>Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.</li> <li>Now return the barbell to the starting position by reversing the motion as you exhale.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Variations:</strong> You can use dumbbells also to perform this exercise.</p>


TECHNIQUE_1: 2363
TECHNIQUE_2: 2364
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/xx8K4xQNRPE
MASTER_ID: 51
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.</li> <li>Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.</li> <li>Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.</li> <li>Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.</li> <li>Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.</li> <li>Slowly return to the starting position as you breathe in.</li> <li>Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.</li> </ol> <p><strong>Variations:</strong> You can use an inner thigh machine to perform this movement or you can also use ankle weights or an exercise band.</p>


TECHNIQUE_1: 2490
TECHNIQUE_2: 2491
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/iliZL33odRg
MASTER_ID: 52
DEVICE_ID: 6
DESCRIPTION:
  <ol> <li>Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).</li> <li>Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. <strong>Note:</strong> For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.</li> <li>Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. <strong>Tip:</strong> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.</li> <li>Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.</li> <li>Repeat for the recommended amount of repetitions.</li> </ol> <p><strong>Caution:</strong> Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise. <strong>Variations:</strong> As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also use a barbell for this exercise.</p>


TECHNIQUE_1: 3452
TECHNIQUE_2: 3453
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/L2Ut1na1_F8
MASTER_ID: 36122
DEVICE_ID: 6
DESCRIPTION:
  <ol>
  <li>To begin, seat yourself on the bike and adjust the seat to your height.</li>
  <li>Select  the desired option from the menu. You may have to start pedaling to  turn it on. You can use the manual setting, or you can select a program  to use. Typically, you can enter your age and weight to estimate the  amount of calories burned during exercise. The level of resistance can  be changed throughout the workout. The handles can be used to monitor  your heart rate to help you stay at an appropriate intensity.</li>
  </ol>
  <p>Stationary<br />
   bikes offer convenience, cardiovascular benefits, and have less impact<br />
  than other activities. A 150 lb person will burn about 230 calories<br />
  cycling at a moderate rate for 30 minutes, compared to 450 calories or<br />
  more running. </p>


TECHNIQUE_1: 3476
TECHNIQUE_2: 3485
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/E15Q3Z9J-Zg
MASTER_ID: 36140
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.</p>
  <p>2. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.</p>
  <p>Ellipticals offer convenience, cardiovascular benefits, and have far less impact on joints than ground-based cardio such as running. A 150 lb person will burn on average 387 calories in 30 minutes, compared to more than 450-700 calories running. Itâ€™s recommended that you use the arms on the elliptical to create more movement, if your elliptical has them.</p>


TECHNIQUE_1: 3496
TECHNIQUE_2: 3497
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/dUokRUoRxt4
MASTER_ID: 36142
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.<br />2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.</p>


TECHNIQUE_1: 3508
TECHNIQUE_2: 3509
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/aS1vwToqa1Y
MASTER_ID: 36143
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.<br />2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesnâ€™t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.</p>


TECHNIQUE_1: 3514
TECHNIQUE_2: 3515
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/8VM4aKkorFI
MASTER_ID: 36144
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, seat yourself on the bike and adjust the seat to your height.</p>
  <p>2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.</p>
  <p>3. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.</p>


TECHNIQUE_1: 3520
TECHNIQUE_2: 3521
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/3wG4PVR78K0
MASTER_ID: 36145
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.</p>
  <p>2. Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you donâ€™t fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.</p>
  <p>3. Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.</p>


TECHNIQUE_1: 3526
TECHNIQUE_2: 3527
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/QqLXUA4ZnL4
MASTER_ID: 36146
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you donâ€™t trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you donâ€™t fall.</p>
  <p>2. Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.</p>


TECHNIQUE_1: 3532
TECHNIQUE_2: 3533
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/H0r_ZPXJLtg
MASTER_ID: 36147
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.</p>
  <p>2. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture.Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.</p>
  <p>3. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.</p>


TECHNIQUE_1: 3538
TECHNIQUE_2: 3539
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/9PqYL4zTnxY
MASTER_ID: 36148
DEVICE_ID: 6
DESCRIPTION:
  <p>1. Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.</p>
  <p>2. Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.</p>


TECHNIQUE_1: 3544
TECHNIQUE_2: 3545
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/qSmjqp35Rx0
MASTER_ID: 36149
DEVICE_ID: 6
DESCRIPTION:
  <p>1. Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.</p>
  <p>2. You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating â€“ speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.</p>


TECHNIQUE_1: 3550
TECHNIQUE_2: 3561
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/ScOvLVqJABE
MASTER_ID: 36150
DEVICE_ID: 6
DESCRIPTION:
  <p>1. To begin, seat yourself on the bike and adjust the seat to your height.<br />Wear<br />
   protective gear to avoid possible injury. Ensure that you are courteous<br />
   to vehicles and pedestrians, and that you obey the rules of the road.</p>
  <p>2.<br />
   Cycling offers convenience, cardiovascular benefits, and has less<br />
  impact than other activities. A 150 lb person will burn about 280<br />
  calories cycling at a moderate rate for 30 minutes, compared to 450<br />
  calories or more running.</p>


TECHNIQUE_1: 3554
TECHNIQUE_2: 3555
TECHNIQUE_3: 0
TECHNIQUE_4: 0
VIDEO: http://www.youtube.com/v/wCVSv7UxB2E
MASTER_ID: 36151
DEVICE_ID: 6
DESCRIPTION:
  <p>1. Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.</p>
  <p>2. A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.</p>


TECHNIQUE_1: 3607
TECHNIQUE_2: 3608
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 36407
DEVICE_ID: 6
DESCRIPTION:
  <div>1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.</div>
  <div>2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.</div>
  <div>3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).</div>
  <div>4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).</div>
  <div>5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.</div>
  <div>6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.</div>
  <div>7. Repeat for the recommended amount of repetitions.</div>
  <p>Variations: All foot variations discussed in the foot positioning section apply.</p>


TECHNIQUE_1: 3595
TECHNIQUE_2: 3596
TECHNIQUE_3: 0
TECHNIQUE_4: 0
MASTER_ID: 36406
DEVICE_ID: 6
DESCRIPTION:
  <div>1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.</div>
  <div>2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.</div>
  <div>3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.</div>
  <div>4. Lower the bar down to the collarbone slowly as you inhale.</div>
  <div>5. Lift the bar back up to the starting position as you exhale.</div>
  <div>6. Repeat for the recommended amount of repetitions.</div>
  <div>Variations:</div>
  <div>1. This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.</div>
  <div>2. The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.</div>
  <p>3. Another option is to use dumbbells when performing this exercise for better isolation.</p>


