Hold Band with small amount of tension. Squeeze shoulders together and pull band apart continuing to squeeze shoulder blades. Use chest to control the band back in keeping some tension on band. Repeat required number of reps.

Detailed description of how to perform a supported resistance band squat: 1. **Setup**: - **Resistance Band**: Attach a resistance band to a sturdy anchor point at waist height (like a squat rack or a door attachment). The other end of the band should be looped around your hips. Hold the band handles in hands. - **Stance**: Stand with your feet shoulder-width apart, with the band held with long arms, helping you maintain balance and form. 2. **Execution**: - **Descent**: Begin by bending at your hips and sending them backwards, lowering your body into a squat. Allow the resistance band to support some of your body weight, helping you maintain an upright posture, with long arms. - **Depth**: Lower yourself until your thighs are parallel to the ground or slightly below. Ensure the band remains taut and supportive. - **Ascent**: Push through your heels to return to the starting position, extending your hips and knees simultaneously. The resistance band will help guide you back up and ensure proper alignment. 3. **Form Tips**: - Keep your core engaged and back straight throughout the movement. - Ensure your knees track over your toes, avoiding any inward or outward movement. - Keep your heels flat on the ground and avoid letting them rise. - Breathe in as you lower your body, and exhale as you return to the standing position. This exercise is great for beginners or those needing extra support with squats, as the resistance band helps maintain balance and proper form. Ready to give it a go? 💪

Here's a detailed description of how to perform a goblet squat: 1. **Starting Position**: - Stand with your feet slightly wider than shoulder-width apart. - Hold a dumbbell or kettlebell vertically close to your chest, with both hands cupping the top end (as if holding a goblet). 2. **Execution**: - **Descent**: Initiate the squat by, sending your hips back (butt back), lowering your body as if sitting back into a chair. Keep your chest up and back straight. - **Depth**: Lower yourself until your elbows reach the inside of your knees. Ideally, your thighs should be parallel to the ground or slightly below. - **Ascent**: Push through your heels to return to the starting position, extending your hips and knees simultaneously. Ensure to keep the weight close to your chest throughout the movement. 3. **Form Tips**: - Keep your core engaged to maintain a neutral spine. - Ensure your knees track over your toes, avoiding any inward or outward movement. - Keep your heels flat on the ground and avoid letting them rise. - Breathe in as you lower your body and exhale as you return to the standing position. This exercise targets your quadriceps, glutes, and core

Detailed description of how to perform a leg extension: 1. **Setup**: - Sit on a leg extension machine with your back against the pad. - Adjust the pad so it rests on your lower legs just above your ankles. - Grip the handles or sides of the seat for stability. 2. **Execution**: - **Starting Position**: Begin with your legs bent at a 90-degree angle, keeping your feet flat on the footplate or the floor. - **Extension**: Extend your legs by contracting your quadriceps, lifting the weight as you straighten your knees. - **Full Contraction**: Extend your legs until they are straight but avoid locking your knees at the top of the movement. - **Return**: Slowly lower the weight back to the starting position, bending your knees to 90 degrees. 3. **Form Tips**: - Keep your back flat against the pad and avoid arching your lower back. - Control the movement, focusing on a slow and steady pace to engage your muscles effectively. - Breathe out as you lift the weight and breathe in as you lower it. This exercise isolates and targets the quadriceps, making it a great addition to your lower body workouts. Are you ready to feel the burn? 🔥

Detailed description of how to perform a seated chest fly on a machine: 1. **Setup**: - Adjust the machine so that the seat height positions the handles at chest level. - Sit with your back flat against the pad and your feet firmly on the floor. - Grasp the handles with a neutral grip (palms facing forward). 2. **Execution**: - **Starting Position**: Begin with your arms slightly bent at the elbows, holding the handles out to the sides. Your arms should be parallel to the ground. - **Movement**: Engage your chest muscles and bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent throughout the movement. - **Full Contraction**: Squeeze your chest muscles (outside of chest to inside of chest) as the handles come close together but avoid letting them touch. - **Return**: Slowly reverse the movement, bringing the handles back to the starting position in a controlled manner. (Engage Shoulder Blades and Squeeze together to control return.) 3. **Form Tips**: - Keep your shoulders down and back to avoid engaging your shoulder muscles. - Maintain a slight bend in your elbows throughout the exercise to protect your joints. - Control the movement, focusing on a slow and steady pace to effectively engage your chest muscles. - Breathe out as you bring the handles together and breathe in as you return to the starting position. This exercise isolates and targets the pectoral muscles, making it a great addition to your chest workouts. Ready to give it a try? 💪

Detailed description of how to perform an incline dumbbell bench press: 1. **Setup**: - Adjust the bench to an incline of about 30-45 degrees. - Sit on the bench with a dumbbell in each hand, resting on your thighs. - Lean back and bring the dumbbells to shoulder height, palms facing forward. 2. **Execution**: - **Starting Position**: Begin with your arms bent at the elbows, holding the dumbbells just outside your shoulders. - **Pressing**: Engage your chest muscles and push the dumbbells upward until your arms are fully extended but avoid locking your elbows. - **Top Position**: At the top of the movement, the dumbbells should be directly above your shoulders. - **Lowering**: Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement. Engage shoulder blades to control downward movement. 3. **Form Tips**: - Keep your feet flat on the ground and your lower back pressed against the bench. - Maintain a slight arch in your lower back for stability but avoid excessive arching. - Ensure your wrists remain straight and aligned with your forearms. - Breathe out as you press the weights up and breathe in as you lower them. This exercise targets the upper part of your chest, as well as your shoulders and triceps, making it an excellent addition to your upper body workout routine. Ready to give it a try? 💪

Detailed description of how to perform a lat pulldown on a machine: 1. **Setup**: - Adjust the seat and thigh pad so that your legs are securely under the pad with your feet flat on the ground. - Stand up and grasp the bar with a wide grip (palms facing forward). - Sit down, positioning yourself directly under the bar, with your thighs secured. 2. **Execution**: - **Starting Position**: Begin with your arms fully extended, holding the bar overhead. - **Pulling**: Engage your back muscles and pull the bar down towards your upper chest. Focus on bringing your shoulder blades together as you pull. - **Bottom Position**: Aim to bring the bar to your upper chest while keeping your torso slightly tilted back but without excessive swinging. - **Returning**: Slowly allow the bar to return to the starting position with your arms fully extended, maintaining control throughout the movement. 3. **Form Tips**: - Keep your core engaged and back straight throughout the movement. - Avoid using your legs or leaning too far back to assist with the pull. - Ensure the movement is slow and controlled to effectively engage your lat muscles. - Breathe out as you pull the bar down and breathe in as you let it return to the starting position. This exercise targets your latissimus dorsi (lats), helping to build a strong and wide back.

Detailed description of how to perform a single-arm dumbbell row: 1. **Setup**: - Position yourself beside a flat bench. Place your left knee and left hand on the bench for support. - Hold a dumbbell in your right hand with your arm fully extended, keeping your back straight and parallel to the ground. 2. **Execution**: - **Starting Position**: Begin with your right arm fully extended toward the floor, holding the dumbbell. - **Rowing**: Engage your back muscles and pull the dumbbell up toward your ribcage, keeping your elbow close to your body. Focus on squeezing your shoulder blade toward your spine. - **Top Position**: At the top of the movement, the dumbbell should be near your waist, with your elbow pointing upwards. - **Lowering**: Slowly lower the dumbbell back to the starting position in a controlled manner, fully extending your arm. 3. **Form Tips**: - Keep your core engaged to maintain a stable position and avoid twisting your torso. - Ensure your back remains flat and parallel to the ground throughout the exercise. - Control the movement, focusing on a slow and steady pace to effectively engage your back muscles. - Breathe out as you lift the dumbbell and breathe in as you lower it. This exercise targets the muscles in your upper back, specifically the latissimus dorsi, as well as your biceps and core.

Detailed description of how to perform a crouch squat with rotation: 1. **Setup**: - Stand with your feet shoulder-width apart. - Place your right foot behind on your toe - Hold dumbbells by your side 2. **Execution**: - **Starting Position**: Begin by squatting down into a crouch position, with your hips lowered and knees bent. Your back should be straight, and your chest up. - **Rotation**: From the crouch position, rotate your torso to the right, bringing the dumbbells around your right knee - **Return**: Rotate your torso back to the center and back to start. - **Repetition**: Continue alternating the rotations, maintaining a stable crouch position throughout the movement. 3. **Form Tips**: - Engage your core to maintain balance and stability during the rotations. - Keep your back straight and avoid rounding your shoulders. - Breathe steadily, exhaling as you rotate and inhaling as you return to the center. - Focus on controlled, smooth movements to effectively engage your core and obliques. This exercise combines the benefits of a squat with core rotation, targeting your quads, glutes, and obliques. Ready to add this dynamic move to your routine?

Detailed description of how to perform a resistance band Pallof press: 1. **Setup**: - Attach a resistance band to a sturdy anchor point at chest height. - Stand perpendicular to the anchor point, holding the band with both hands at your chest. - Step away from the anchor point until there is tension in the band, and stand with your feet shoulder-width apart. 2. **Execution**: - **Starting Position**: Begin with your hands holding the band close to your chest, elbows bent. - **Pressing**: Engage your core and press the band straight out in front of you, extending your arms fully. The band will try to pull you towards the anchor point, so resist the rotation. - **Hold**: Hold the extended position for a moment, keeping your core tight and resisting the band's pull. - **Returning**: Slowly bring your hands back to your chest, maintaining control and keeping your core engaged. 3. **Form Tips**: - Keep your shoulders down and back, and avoid shrugging them during the movement. - Focus on maintaining a stable and upright posture throughout the exercise. - Control the movement to engage your core muscles effectively. - Breathe out as you press the band away from your chest, and breathe in as you return to the starting position. This exercise targets your core, specifically the obliques, and helps improve stability and anti-rotational strength.

Sure! Here’s a detailed description of how to perform an elbow plank: 1. **Setup**: - Begin by lying face down on the floor or an exercise mat. - Place your elbows directly under your shoulders, with your forearms resting on the ground and your hands flat or clasped together. - Tuck your toes under and lift your body off the ground, supporting your weight on your toes and forearms. 2. **Execution**: - **Starting Position**: Keep your body in a straight line from your head to your heels, avoiding any sagging or lifting of the hips. - **Hold**: Engage your core muscles, maintaining a tight and stable position, engage elbows to feel like they are pushing towards heels and feel heels pushing towards the elbows. Focus on keeping your neck in a neutral position and your gaze down towards the floor. - **Duration**: Hold this position for the desired amount of time, typically starting with 10-15 seconds and gradually increasing as your core strength improves. 3. **Form Tips**: - Keep your shoulders down and back, avoiding any rounding or shrugging. - Squeeze your glutes and keep your legs straight to maintain proper alignment. - Breathe steadily and deeply, focusing on maintaining a strong and stable position. - Avoid any excessive arching or rounding of your lower back. This exercise targets your core, specifically the rectus abdominis, transverse abdominis, and obliques, as well as your shoulders and glutes. Ready to build that core strength?

Description of how to perform a lying banded point & flex hamstring stretch: 1. **Setup**: - Lie flat on your back on a comfortable surface, like a yoga mat. - Loop a resistance band or strap around the arch of one foot. - Hold the ends of the band with both hands and extend your leg straight up towards the ceiling, keeping the other leg flat on the ground. 2. **Execution**: - **Starting Position**: Begin with your leg extended upwards and the band providing gentle tension. Your arms should be straight, with your shoulders relaxed against the floor. - **Point & Flex**: Slowly point your toes towards the ceiling, feeling a stretch in your calf and hamstring. Then, flex your foot, bringing your toes toward your shin. Repeat this pointing and flexing movement several times. - **Hold**: After completing the point & flex motions, hold your foot in a flexed position, and gently pull on the band to deepen the stretch. Maintain this position for 15-30 seconds, feeling a stretch in your hamstring. - **Switch Legs**: After holding the stretch, release the tension and switch to the other leg, repeating the same steps. 3. **Form Tips**: - Keep your back flat on the ground and avoid arching your lower back. - Maintain a straight leg during the stretch, but avoid locking your knee. - Breathe deeply and steadily throughout the stretch, focusing on relaxing your muscles. This stretch is excellent for improving hamstring flexibility and relieving tightness. Give it a try, and feel those muscles loosen up! 🧘‍♀️