Grunder Fitness Center

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Barbell Hip Thrust

1: Start seated with your back supported by the side of a flat bench and your knees bent in front of you. Your feet should be planted in a good position to lift the barbell.

2: Place the barbell on your hips and support with your hands.

3: In one motion, thrust the barbell upwards with your hips.

4: Return backside to floor and repeat exercise as desired.

Incline Reverse Fly

1: Lie chest down on an inclince bench with a dumbbell in each hand, palms facing in.

2: Place your arms extended straight out and slightly downward, palms facing each other and elbows slightly bent. Place your feet slightly wider than shoulder width apart and ground your toes for your starting position.

3: Exhaling, raise the dumbbells out to the sides, squeezing your shoulder blades, until your arms are parallel to the floor and the dummbells are shoulder high.

4: Inhaling, slowly lower the dumbbells back to the starting position.

5: Repeat for a complete set.

Rope Rear Delt Row

1: Sit down on a low pulley row station in the same position as if you were doing seated cable rows.

2: Attach a rope to the pulley. Grab it with an overhand grip. Your arms should be extended and parallel to the floor with your elbows flared out.

3: Keep your lower back upright and slide your hips back until your knees are slightly bent. This is the starting position.

4: Pull the cable attachment up towards your upper chest, just below your neck. Keep your elbows up and out to the sides as you do so. Continue with this motions until your elbows move slightly behind your back, exhaling as you do so.

5: Go back to the starting position where you arms are extended and your shoulders are stretched forward. Inhale as you do so.

6: Repeat for the desired number of reps.

Side Split Squat

1: While standing up straight, hold a barbell on the back of your shoulders. The bar should be placed slightly below the neck. Place your feet wide apart; the lead leg should be angled out to the side. This is the starting position for the exercise.

2: Bend the knee and hip of your lead leg to lower your body towards the side of your angled foot. The opposite leg should be bent slightly. Inhale while doing so.

3: Extend the hip and knee of your lead leg to return to the starting position. You should be exhaling while doing so.

4: Once you have performed a set of reps, repeat the process with the opposite leg.

Leg Workout

Dumbbell Upper Back Pulse

1: Holding one dumbbell in each hand, raise your elbows out to each side until they are level with with your shoulders.

2: Keeping your arms level, pull the dumbbells straight back as you squeeze your shoulder blades together.

3: Return to the starting position and begin the next rep. You don't have to straighten your elbows.

Two-Handed Medicine Ball Push-Up Form

1: Place a medicine ball on the ground. Assume a standard push-up position with medicine ball under chest.

2: Next, place hands on the medicine ball (thumbs pointing forward) with arms straight.

3: Begin exercise by lowering your chest until it nearly touches the ball. Be sure to keep body in a straight line. Don't let hips sag. Push yourself back up. This completes one rep.

Swiss Ball Jackknife

1: Assume a standard push-up position with arms straight and hands under shoulders. Except place your feet on a Swiss ball so that your legs are straight. Your body should form a straight line from your head to your ankles. This is the starting position.

2: Begin exercise by pulling your knees toward toward your chest as close as possible, while keeping feet on the Swiss ball.

3: Pause, then reverse movement back to starting position. Repeat as necessary.

Weight Plate Bench Dip

1: Balance yourself between two flat benches so that your arms are behind your back on one bench and your ankles are crossed in front of you on the other one.

2: For the starting position, your arms should be fully extended so that your legs are parallel with the floor. The top half of your body should form a 90 degree angle with your legs. Carefully have a partner place a weight plate on your lap.

3: Inhale as you bend your arms to lower your body until your upper arms are almost parallel with the floor.

4: Exhale as you raise your body back up to the starting position.

5: Repeat for a complete set.

Smith Machine Squat

1: Position yourself on a Smith Machine so that the barbell is behind your shoulders and slightly below your neck.

2: Keep your feet shoulder width apart and point your toes slightly outward.

3: Grasp the barbell with palms facing forward and hands wider than shoulder width apart.

4: Raise the barbell to a standing position, keeping your knees slightly bent. This is your starting position.

5: Inhale as you slowly lower the barbell by getting into a squat position.

6: When your thighs are parallel with the floor, exhale and push off with your legs to reverse the movement and return to the starting position.

7: Repeat for a complete set.

Flat Bench Lying Leg Raise

1: Lie down on a flat bench with your legs extended in front of you.

2: Put your hands under your glutes with your palms down. You can also hold onto the sides of the bench. This is your starting position.

3: Keep your legs extended as straight as possible. Raise them until you you make a 90-degree angle with the floor, exhaling as you do so. Hold the contraction at the top for a second.

4: Inhale and lower your legs back to the starting position.