Lower back

Barbell Deadlift

Difficulty: Advanced

  1. Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
  2. Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
  3. Stand to your full height and hold.
  4. Lower the bar to the floor by bending your knees and keeping your back straight.

Machine 45 Degree Back Extension

Difficulty: Intermediate

  1. Position your thighs on the padding and hook your feet on the platform supports.
  2. Keeping your back straight, slowly bend at your waist until your legs and back are at a 45° angle.
  3. Slowly raise your body to the starting position.

Barbell Low Bar Good Morning

Difficulty: Advanced

  1. Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
  2. Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
  3. When you feel the stretch push your hips forward until you'e in a standing position.


Difficulty: Beginner

  1. Lie face down on the floor with your arms fully extended in front of you.
  2. Simultaneously raise your arms, legs and chest off of the floor and hold the position.
  3. Slowly lower your arms, legs and chest back to the starting position. Repeat.