Example Exercises

From our on-line coaching program.

For more information contact us.

Hack Squat.

  1. Check with a member of staff if you are unsure how to use your version of the hack-squat machine.

  2. After loading the machine with the required weight, stand under the shoulder pads of the hack squat machine.

  3. Place your feet shoulder width apart and approximately 6 inches in front of your body and your hands on the grips.

  4. Lift the weight, using your legs, thus releasing the catch, which will allow for the free movement of the machine.

  5. Hold on to the handles and squat down, bending the knees until your thighs are parallel with the base.

  6. Push up, using the legs until you reach a point just before your legs are completely straight.

  7. Repeat the process until the desired number of reps are achieved.

  8. Depending on your version of the hack-squat machine, when you have finished your set, re-apply the holding/stop/catch, in the top position and step out from under the shoulder pads.

Seated Calf Raise.

  1. Sit down with your toes resting on the platform.

  2. Keep your back against the seat and grab the handles.

  3. Push up on your toes as far as you can - lifting your heels.

  4. Pause for a second and then return to the start position and repeat.

Abdominal Crunches

  1. Lie on your back on an exercise mat.

  2. Bend your knees so your feet are flat on the floor.

  3. Cross your arms in front of your chest.

  4. Lift your shoulder blades off of the mat with a smooth, controlled motion, breathing out as you do.

  5. Pause for a second in the contracted position after blowing all the air out of your lungs.

  6. Lower yourself back down with a slow, steady motion, breathing in as you do.