Equipment: Barbell, bench, barbell clips, plates, rig

Directions

1. Start with your hands slightly wider than shoulder width apart and your feet flat on the floor

2. Begin the movement with your arms extended and the barbell over your chest

3.  Bring the bar down to your chest until it touches the bottom of your chest

4. Once touching the bottom of the chest, press the bar up to full arm extension.

Modifications 

• Using dumbbells, resistance bands, or weighted PVC pipe 

• Use the floor

 Equipment: Barbell, barbell clips, plates, rig

  Directions

1. Have the barbell racked

2. Stand with the barbell resting on your back in the back rack position

3. Un-rack the barbell and step away from the rack

4. Step one foot backward until that back knee touches the ground

5. Bring that foot back up and stand tall to finish the rep

Modifications

• Weighted knee lifts 

• Use dumbbells or weighted PVC pipe

  Equipment: barbell, barbell clips, plates, rig

 Directions

1. The barbell will be placed on the rack 

2. Stand with your feet shoulder-width apart and rest the bar on your upper back

3. Place your hands on the barbell just outside of your shoulders

4. Un-rack the bar

5. Send your hips back and down and move into a bottom of a squat

6. At the bottom, your hips should be lower than your knees

7. When coming back up, keep your heels planted on the ground

8. Stand tall to complete the rep

Modifications

•  Use dumbbells, kettlebells, resistance bands, or weighted PVC pipe

• Use a stool to lower yourself down on (offers more support) 

• Use a tricep dip attachment or any sort of stable bar to grip and lift yourself up and slowly go back down slow. 

• Use 2 boxes (1 on each side of you) and perform dips while sitting in your chair 

Equipment: barbell, barbell clips, plates

Directions

1. The barbell will be placed on the rack

2. Start with your feet shoulder-width apart.

3.  Place your hands on the barbell just outside of your shoulders

4. Your grip should be loose and your elbows should be high pointing towards the ceiling

5. Un-rack the bar with the bar in front of you and lower your body down into a squat

6. At the bottom, your hips should be lower than your knees

7. The movement ends with standing tall and reaching full extension

Modifications

•  Use dumbbells, kettlebells, resistance bands, or weighted PVC pipe

•  A stool to lower yourself down on (offers more support) 

• Use a tricep dip attachment or any sort of stable bar to grip and lift yourself up and slowly go back down slow

• Use 2 boxes (1 on each side of you) and perform dips while sitting in your chair 

 Equipment: barbell, barbell clips, plates

Directions

1. The barbell will be on the ground in front of you 

2. Start with feet hip-width apart

3. Bend your knees until your shins touch the bar

4. Place your hands on the barbell, just outside of your knees with a full grip on the bar

5. Lift your chest up and straighten your lower back

6. Take a deep breath and stand tall with the weight

7. Lower the weight back down to the ground without leaning forward 

 Modifications

• Use dumbbells, kettlebells, or weighted PVC pipe

• Lower dumbbells down in a wheelchair

Equipment: barbell, barbell clips, plates

  Directions

1. The barbell will be on the ground

2. Start with feet hip-width apart and your hands shoulder-width apart on the bar 

3. Sit your butt down and stick your chest up

4. Pull the bar off the floor. 

5. When the bar is above your knees, bend your knees slightly

6.  Shrug your shoulders and pull yourself under the bar

7. Receive the bar in the front rack position while in a ¼ squat

8. Stand to reach full extension. Lower the bar and repeat

 Modifications

• Use a medicine ball clean, dumbbells, kettlebells, or weighted PVC pipes

• Row into front rack position (bar on your shoulders in front of you)

Equipment: barbell, barbell clips, plates

 Directions

1. Start with the bar on the rack

2.  Stand with your feet shoulder width apart with the bar on your shoulders in front of you 

3.  Un-rack the bar with the bar in the front rack position with elbows pointing towards the ceiling 

4.  Go down into a squat

5. Extend your hips and legs rapidly, and then press the bar overhead

6.  Stand tall at the top

 Modifications

• Use dumbbells, kettlebells, medicine ball, or weighted PVC pipe 

• Perform this bodyweight 

• Row into front rack position and jerk overhead

 Equipment: barbell, barbell clips, plates

 Directions

1. The bar will start on the rack

2. Start with feet hip-width apart

3. Place your hands on the barbell in the front rack position (holding the barbell on your shoulders in front of you)

4. Bend your knees to initiate the dip

5. Extend your knees and hips and then press the bar overhead

6. To complete the movement, finish at full extension of the hip, knees, and arms.

  Modifications

• Use dumbbells, resistance bands, or a weighted PVC pipe

• Execute a strict press while seated