Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard! REPS ARE PER SIDE.

Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down

1 second pause at the bottom of each rep while maintaining tension on the pecs

1 second pause at the bottom of each rep while maintaining tension on the pecs

Don't just bend at your hips

Set up a comfortable arch

To keep tension on the hamstrings Use straps. At 6-8 reps to a high RPE your grip will fail before your hamstrings do, and that makes the set useless.

If you have a left-right bicep size imbalance

All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.

All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.

Do one set with low cable position

Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.

Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in the squeeze (at the top) of each rep

Squeeze the rope hard as you curl the weight up. Smooth

There are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze

Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.

Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.

REPS ARE PER LEG. Front shin near-vertical, torso tipped slightly forward to bias the glutes. The rear foot is for balance only - do not push off it.

Hold the plate at the chest. Curl the ribs toward the hips rather than hinging at the hip.

Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.

Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow

Do not cut the bottom short - the stretched position is the point. Control the eccentric.

Optionally pause for 0.5-1 second in the stretched aspect of each rep

Use a controlled negative (don't free fall) and then explode on the positive.

Curl the pelvis up rather than just lifting the legs. Control the descent.

Focus on squeezing your lateral delt to move the weight.

Chest stays glued to the pad. Pull to the lower ribs, not the armpits. No body english - the pad is there to remove it.

Initiate the pulldown with a straight up posture. As you pull the bar down

Hold an upright and lean away from it. Leaning keeps tension on the side delt at the bottom where the standing version loses it.

Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. "

Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep.

1-2 second pause at the bottom of each rep. Instead of just going up onto your toes

Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. "

Perform these slowly

1 second pause at the bottom of each rep while maintaining tension on the pecs

Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.

If possible

Smooth

Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth

Brief pause at the top and bottom of ROM. Think about pulling your shoulders up to your ears!

Do these pulldowns with the handle more out in front of you

Optionally pause for 0.5-1 second in the stretched aspect of each rep

Get a deep stretch at the bottom with the elbows high. The long head only gets trained in this shoulder position.

Focus on bringing your elbows together - not your hands

Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep! "

Slight bend in the elbows, lead with the pinkies. Stop when the arms reach the torso line - going further is all traps.

Knee bent means this hits the soleus, which the leg press calf press does not.

Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth

Lean forward over the machine to get a maximum stretch in your hamstrings.

Focus on squeezing your shoulder blades together

Once you are under the bar

Elevate your front foot on a small box. Minimize contribution from your back leg.

1-2 second pause at the bottom of each rep. Instead of just going up onto your toes

Focus on squeezing your triceps to move the weight

Take medium strides. Minimize contribution from the back leg

Grip roughly 1.5x shoulder width. Drive the elbows down and back, let the lats stretch fully at the top without shrugging into the ears.

1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way down.

Shoulder blades on the bench, chin tucked, ribs down. Drive through the heels and pause 1s at lockout with the glutes squeezed. Do not hyperextend the low back.

Same cues as the barbell version with less setup. Pause 1s at lockout.

Good middle ground when the barbell setup is awkward or the glute machine is taken.

Control the stretch at the bottom. Trains the adductors, a large hip extensor group the program otherwise misses. Not currently slotted in - swap it against hip abduction if you want it.

Anti-rotation. Stand side-on to the cable, press straight out and resist the twist. REPS ARE PER SIDE.