• To begin, place the free bar on your upper back, using an overhand grip to support it there.
• Place your feet much wider than shoulder-width apart and turn them outwards at a 45° angle.
• Inhale as you lower yourself down into a squat.
• Push your knees outwards as you lower yourself down. Avoid letting your knees cave in here.
• Engage your core (keep it tight) while pushing your hips backward
  and keeping your back straight to avoid injury.
• Once your thighs are parallel to the ground, exhale and push through your heels as you rise back up to the starting position.
  
• Pause at the top before your next rep.

• If you find yourself rounding your back, lower your weights immediately. Your core is likely not strong enough to support the weights you’re using, meaning you will need to strengthen your core with exercises in this program.
• If you notice that you are leaning quite far forward it could indicate that your hips or calves are too tight. Try stretching out your hips properly and lowering your weights.

• Keep your barbell on the floor next to you so you can easily grab it when needed.
• Sit on the floor with your upper back against the bench.
• Place your feet down flat, in line with one another around two feet in front of you, hip-width apart (to ensure that your knees are bent at a 90° angle when you lift your hips to the top).
• Place the weight on your hips. (You may use a cushion pad for more comfort).
• When you’re ready, take a deep breath in and push through the heels of your feet, and thrust your hips upwards towards the roof.
• Make sure your spine is straight at the top of the movement and that you are not overextending your spine to avoid injuries in your lower back.
• Hold for one second at the top of the movement and then slightly lower your hips down about halfway.

• Your bum should not touch the floor as KAS Glute Bridges are half the movement.
• You should not experience much movement in your upper torso and neck in this exercise. The focus of the action is to hinge at your hips and thrust towards the ceiling.

• Hold a dumbbell in each hand with an overhand grip.
• Place your starting leg, i.e. your front leg, on a raised platform.
• Reach back with your other leg and place your foot on the floor, sinking as low as you can.
• Try to get your hips below your front knee, while keeping your front shin relatively vertical and your front foot flat on the ground.

• This is a reverse lunge with your front leg elevated.
• You can do this by placing your front foot on a weight/step master.
• For an extra challenge, and to target your glutes more, you can drive up your back knee towards your chest as you lift yourself back up to your starting position. This will allow you to squeeze your glutes more.
• If you're struggling with balance, don't drive the knee up upwards.

• Grab an ankle strap and attach it to your ankle.
• Kick back directly while squeezing your glute both at the top and on the way down.

• THIS IS NOT A SWINGING MOTION.
• You should never kick your leg higher than the line of your neck and spine, so be sure to take note of where your leg is positioned when it’s at its highest. You do not need to be kicking high for this exercise to work.
• Slow it down to keep this a controlled exercise throughout.
• If you want to kick your leg higher safely, you could place your hands slightly lower on the machine. This will allow you to kick slightly higher whilst keeping your neck and spine straight. This ensures that you’re protecting your lower back.

• Place the barbell a little lower on your shoulders rather than directly on top.
• Hold the barbell in a palms-facing-forward grip.
• Place your feet hip-width apart and make sure your feet are in line with each other.
• Bend your knees slightly (around a 15° bend).
• Once you are in position, focus on driving your rear end/hips back, making sure your neck and back are straight and in line with each other.
• Then hinge your hips forward, back to starting position.

• This is a basic hip hinge movement where you should simply focus on bending at the hips.
• Make sure this movement is controlled throughout, try it slowly for maximum control.

• Start by holding a dumbbell in each hand.
• Stand with your feet shoulder-width apart, always making sure they are in line with your body.
• Raise high up onto your tiptoes and then lower your heels back onto the floor

• You can intensify this exercise by holding at the top of each rep and pulsing through a small range of motion. This gives you more time under tension/pressure.  

• I have included a link to a full-body stretch below. If you want to stick to your stretching routine that’s okay. I do recommend starting from the feet and moving up your body.
• Don’t forget to push yourself, but also remember your limits. You know your body, so challenge yourself, but if you feel intense pain then come out of the stretch immediately to avoid injury.  

15-MIN FULL BODY STRETCH

• After stretching, you may also take a foam roller to help stretch out and massage your muscles. I have attached a link below if you need guidance on how to do so:

HOW TO USE A FOAM ROLLER

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
• Your hands will be in a neutral position with an inward palm grip (palms facing your body).
• Make sure your knees and elbows are loose.
• Focus on your breath with every rep. Exhale as you lift the weight upwards and then inhale as you drop the weight back to the starting position.
• As you lift your hands towards your shoulders, keep your elbows to your side, locked in at all times, and then rotate your palms to face outwards.
• Remember to squeeze your biceps when you are up at the top.
• As you go back down to the starting position rotate your palms inwards, back to face your body.
  

• It’s crucial, even on the negative, to keep a steady control of the weights on the downward motion, keeping it nice and slow throughout.
• You can choose whether to do both arms at the same time or one at a time. I like doing them one at a time as I feel that I have more control that way.
• If you do choose to lift one arm at a time, ensure that after you lift one weight, you then go back to your starting position, and then switch to the other arm.

• Hold your dumbbell in one hand with an inwards grip (towards your body).
• Place one knee on the bench and hinge forward from your hips, engaging your core by locking it in.
• Place your free hand on the bench in front of you, using it as a support, and bend your other knee slightly.
• Make sure your shoulders are sitting slightly above your hips to target your lats and middle back.  
• Ensure that your neck is in line with your back, which should also be straight - this is very important to avoid straining your neck muscles.
• Your face should thus be facing down towards the ground/bench, with your head in a straight line with your spine.
• Once you are sure your form is correct you are simply going to pull back with the weight in your hand, driving your elbow as high as you can.
  

• Grab the pull-up bar with a full overhand grip, i.e. with both hands facing away from your body.
• Your hands can either be shoulder-width apart or slightly wider than your shoulders.
• Tighten/engage your core, ensuring your rib cage is faced down with your tailbone slightly tucked in. Your chin should be tucked in throughout this movement.
• Pull yourself up on an exhale and make sure to squeeze your upper back at the top.
• On an inhale, slowly lower your body back to your starting position and repeat.

• You can pause for a second at the top of the exercise for a greater challenge.

• Connect a wide bar to the machine's pulley.
• Place your feet on the platform provided once you are seated.
• Lean forward and grip the bar with an overhand grip. Your grip should be wider than shoulder-width apart.
• Engage your core and make sure your neck is in line with your spine (i.e. torso is straight) when you pull the bar back to your starting position with your arms extended.
• Your lower back should be slightly arched and your knees should be slightly bent.
• Once you are in the starting position, exhale and pull the bar towards your upper abs whilst allowing your elbows to point outwards.  
• Lift your chest and tightly contract your back muscles at the end of the movement.
• Hold the contraction for a moment and then inhale as you slowly return to the starting position.
• Extend your arms until your lats feel fully stretched.
• Repeat this movement until you have completed all of your reps.
  

• For this exercise, you are going to work both arms at the same time for a total of 21 reps.
• Make sure to engage your core throughout this exercise.
• If you feel that you are rocking or swinging, try placing one foot behind you.

• This involves a lower range of motion by performing a bicep curl from the starting position, with your hands along the outside of your thighs, until your arms are bent at a 90° angle (halfway of a full bicep curl).
• Remember to keep your arms nice and close to your body, elbows locked into your sides.
• You are going to repeat this lower ROM movement 7 times.

• Start from the 90° angle (the halfway point of a bicep curl from Round 1), moving the weights to the top of the bicep curl (palms towards your shoulders).
• Repeat this ROM movement 7 times.

• Complete the full range of motion.
• This exercise needs to be controlled throughout.

• Place the barbell in front of you on the ground to start, placing your toes directly underneath it.
• Begin with your feet in a wider stance than usual.

• How wide you go depends on how tall you are and what feels most comfortable for you, especially your back.
• If you are a beginner you probably want to have a stance that’s just a bit wider than shoulder width as you don’t want to hurt your hips. Over time you’ll be able to further widen your stance.
• Ensure that your toes are in line with your knees and pointed slightly outwards.
• It’s important to make sure that your shins are close to the bar to avoid injuring your back, so you want to ‘feel the steel’.
• You don't have to put your shins against the bar, but you should be aiming to get quite close up to it. This will be the safest for your lower back.
• Once your stance is correct along with your small distance from the bar, let your arms hang.
• Hinge your hips backward with a bend at the knees, lowering into a squat position, while reaching for the bar.
• This will ensure that your back and neck are straight.
• Make sure your grip (your hands) are shoulder-width apart and NOT wider than your knees (your arms should thus be on the inside of your knees.)
• You can choose which grip feels better for you, be it an overhand or an under over grip. My personal preference is the under-over grip, which is considered a locked grip.
• You want to ensure you're gripping the bar closer to the base of where your fingers meet your hands.
• Ensure that when you’re in the starting position, gripping the bar, you aren’t leaning too far forward.
• Slowly straighten your knees, powering through your legs by pushing through your heels, as you rise to the top, keeping your arms straight throughout.
• You want your hips as high as possible while your chest is being pushed out (‘showing’ your nipples to the wall in front of you).
• As you pull upwards make sure you are powering through your legs.
• When you reach the top, ensure that you are not arching your back to avoid injury.
• You want to engage your core throughout this exercise, squeezing your glutes at the top.

• Lie down with your back leaning against the edge of the bench behind you.
• Your feet should be in front of you flat on the ground, pointing straight and in line with your knees.

• It’s important to align the direction of your feet with your knees throughout the exercise to avoid injury.
• You can place your arm (on the same side as the leg you will be lifting) across the bench to help with your balance.
• Engage your core, thrusting up your hips, ensuring that you are pushing off from the heel of the foot that’s on the ground.
• The leg that you are thrusting with should be at a 90° angle when you have reached the top of the thrust.
• For an extra challenge, you may add a resistance band just above your knees, or place a dumbbell on the lower hip of the leg which is being worked (pushing your hips up).

• We will be using the rope attachment for this exercise.
• Please ensure that the pulley system is at the bottom (as close to the ground as it goes).
• You're going to stand near the pulley system with your back facing the pulley and your feet slightly wider than shoulder-width apart.
• You should have a slight bend in your knees whilst keeping your back parallel to the machine.
• Grab the rope in each hand and walk a little forward, with the rope attachment between your legs.
• Once you have walked forward you are then going to stand still and lean forward while sending your hips back toward the machine so that your torso is parallel to the floor (similar to a Romanian deadlift).  
• You should feel a stretch in your hamstrings here.
• You are then going to pull the ropes up by thrusting your hips forward, in line with your body, and squeezing your glutes at the top, hinging from your hips throughout.

• Make sure you are not arching your back at the top/overextending your spine.
• Once again your core needs to be engaged and your back needs to be straight throughout the whole workout.

• Using a tricep rope, ensure that the pulley is sitting as low on the cable machine as possible.
• You are then going to grab the tricep rope with an overhand grip (palms facing the floor) and walk about one metre back.
• Place your feet shoulder-width apart, engage your core, and ensure your back and neck are straight and in line with each other.
• You are then going to bend your knees allowing yourself to go into a squat position as you pull the bar with you to do so.
• Straighten your knees and come back up to the starting position whilst tilting your pelvis inwards, squeezing your glutes, and engaging your core.
• Next, you are going to go into a Romanian deadlift by hinging at the hips, pushing them back whilst slightly bending your knees.
• Your core should be engaged and your neck and back straight, in line with each other.
• When you hinge your hips back, focus on lifting the bar with your hamstrings, glutes, and lower back.
• Make sure you are getting that squeeze at the top.
• You are then going to allow your hips to hinge forward again, taking you to starting position where you will then go back into a squat and repeat.

• Make sure this movement is controlled throughout.
• Example: When you are going back to the starting position ensure that you’re moving slowly and have full control for extra resistance.

• I have included a link to a full-body stretch below. If you want to stick to your stretching routine that’s okay. I do recommend starting from the feet and moving up your body.
• Don’t forget to push yourself, but also remember your limits. You know your body, so challenge yourself, but if you feel intense pain then come out of the stretch immediately to avoid injury.

15-MIN FULL BODY STRETCH

• After stretching, you may also take a foam roller to help stretch out and massage your muscles. I have attached a link below if you need guidance on how to do so:

HOW TO USE A FOAM ROLLER

• Hold a dumbbell in each hand.
• Sit on a military press bench or a utility bench that has back support.
• Place the dumbbells upright on top of your thighs.
• Raise the dumbbells to shoulder height one at a time while using your thighs to help propel them.
• Make sure to rotate your wrists so that the palms of your hands are facing forward.
• Exhale while you push the dumbbells upward until they almost touch at the top.
• On an inhale, slowly lower the weights back down to the starting position.

• Hold a dumbbell in each hand.
• Lie on your back on the bench and place your feet flat on the floor.
• Squeeze your glutes as hard as you can and keep your core engaged to keep your back flat on the bench.

• You DO NOT want a gap between the bench and your back, so your ribcage should not be lifting at all.
• If you are too short to reach the floor with your feet flat whilst lying on the bench, you may place your feet flat on the bench whilst bending your knees.
• Drive your shoulder blades into the bench so that they are in a locked position while lifting your arms, with the dumbbells, into the air.
• Your arms should be at a 91-92° angle from the bench. Tighten your wrists and bend at the elbow to bring the dumbbells toward your Focus on keeping your elbows tightly in during this movement.
• Make sure to bend at the elbows to straighten your arms at the wrists, and back up to starting position.

Keep this movement slow and controlled.

• Position the pulley so that it is level with your neck.
• Stand sideways in front of the machine and grab the cable with the hand furthest from the machine.
• Your arm should then extend across your body with your shoulder slightly bent.
• Keep your back straight, your core engaged and your shoulder blades pinned back.
• Stabilise yourself by resting your other hand on your hip or the machine.
• Exhale as you use your rear delt to pull your arm to the side.
• Hold the contraction for a moment and then inhale as you move your arm back to the starting position.

• Use a rope to pull down with.
• The pulley should be positioned at the top of the cable machine.
• Step a few feet away from the cable.
• Keep your elbows tucked into your side the entire time and then pull the rope down and apart and squeeze your triceps at the bottom.

• Make sure you do not roll your shoulders forward, and that your elbows are against your side and remain in place throughout.
• If your elbows and shoulders are out of place it could mean your weight is too heavy.

• Sit on the bench, facing away from it, and grab it with both hands.
• Extend your legs out in front of you.
• Slowly lower your body by bending at the elbows until your arms have created a 90° angle.
• Lift yourself back to starting position and repeat.

• You may bend your knees to make it easier for yourself if you find having straight legs too difficult.

• Sit on the floor with your back against the bench and your feet flat on the floor about two feet in front of you, hip-width apart.
• The barbell should be sitting just below your hips.
• Ensure you are pushing through the heels of your feet and thrust your hips upwards.
• Once your hips have reached the top, lower them AS CLOSE TO THE GROUND as you can and then push back up to starting position.

• Your knees should be bent at a 90° angle when you lift your hips up to the top.
• You should be looking down at your belly button when you are at the top of this movement to ensure you are not hyper-extending your spine, and your pelvic bone is being pushed inwards (tucking your bum in and squeezing at the top).

• Hold a dumbbell in each hand and keep your hands at your sides.
• Use a box or a bench, about knee height, to step on.
• Use one leg to step up onto the box/bench in front of you, making sure your foot on the elevated platform is flat.
• As you step up onto the box, focus on stabilising the knee of the foot that is on the platform.

• Minimise any side-to-side shake in that knee by engaging the core and ensuring minimal movement in the hips.
• Look straight ahead or slightly down at the ground while doing this movement.
• Try straightening the knee of the leg you are stepping up with before placing your other foot on the box to ensure that you’re getting the full range of motion from the leg that's doing the work (the leg of the foot that’s on the box/bench).

• Place your feet wider than shoulder-width apart with your feet slightly pointed outwards.
• Through the entire range of motion, you need to make sure that your knees follow in the direction of your toes.
• Lower the weight as deeply as possible and breathe in, ensuring your spine remains straight so that you are not overextending (rounding) your spine near the bottom.
• Press through your heels to push the weight back up and exhale.

• • DO NOT straighten your knees entirely when you extend your legs.

• Sit back against the chair and hold the handles provided on either side.
• Adjust the leg pad so that it is in contact with the lower part of your shin, in alignment with your knees.
• On an exhale extend your leg.
• On an inhale bend the knee, bringing your leg back to the starting position.
• Once you complete all of the reps on one leg, switch legs and repeat.

• Place a barbell on your upper traps (not on the neck bones).
• Keep your core engaged and elevate your chest.
• Take a medium-long stride forward keeping your shin vertical (especially if you feel discomfort in your knees).
• Proceed to switch legs as you lunge forward keeping your core engaged.

• You may allow the knee to cross the toes as long as you keep your weight firmly on your heel.
• If you do choose to allow the knee to cross the toe, lean slightly forward so that your spine is straight.

• I have included a link to a full-body stretch below. If you want to stick to your stretching routine that’s okay.
• I do recommend starting from the feet and moving up your body.
• Don’t forget to push yourself, but also remember your limits. You know your body, so challenge yourself, but if you feel intense pain then come out of the stretch immediately to avoid injury.

15-MIN FULL BODY STRETCH

• After stretching, you may also take a foam roller to help stretch out and massage your muscles. I have attached a link below if you need guidance on how to do so:

HOW TO USE A FOAM ROLLER