Level 2

Tempo

What is Tempo? Definition: Tempo refers to the speed at which you perform each phase of an exercise. Format: It is typically written as a series of four numbers (e.g., 3-1-2-0), each representing a different phase of the movement. How to Apply Tempo: Eccentric Phase (Lowering): The first number indicates the time spent lowering the …

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Pull-Ups

Execution Steps: Setup: Attach a resistance band to the pull-up bar and secure it around one knee or foot. Grip: Grip the bar with hands shoulder-width apart, palms facing away (overhand grip) or toward you (underhand grip). Starting Position: Hang from the bar with arms fully extended. Pull-Up: Pull elbows down and back, engaging your …

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Push Ups

Full Push-Up Execution Steps: Setup: Start in a plank position with hands placed slightly wider than shoulder-width apart. Lowering: Bend your elbows to lower your body until your chest nearly touches the ground. Return: Push through your palms to return to the starting position. Push-Up From Knees Execution Steps: Setup: Start in a modified plank …

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Arms with Dumbbells

Bicep Curls Execution Steps: Setup: Stand with feet hip-width apart, holding a dumbbell in each hand, arms fully extended, and palms facing forward. Curl: Bend your elbows to lift the dumbbells towards your shoulders, keeping your upper arms stationary. Lowering: Slowly lower the dumbbells back to the starting position. General Tips for Bicep Curls: Control: …

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Bulgarian Split Squat(BSS)

Execution Steps: Setup: Stand a few feet in front of a bench, with one foot resting on the bench behind you. Position: Ensure your front foot is far enough forward that your front knee stays behind your toes. Lowering: Bend both knees to lower your body until your back knee nearly touches the ground. Return: …

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Lunges

Execution Steps: Setup: Stand with feet hip-width apart. Step Back: Take a step backward with one leg. Lowering: Bend both knees to lower your body until both knees are at 90 degrees. Return: Drive through your front heel to return to the starting position. Tips for Knee Issues: Single Leg Focus: Perform one leg at …

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Good Mornings

Bodyweight Good Mornings: Setup: Stand with feet hip-width apart. Hand Position: Place hands on hips or behind your head. Hinge: Push hips back, keeping back flat and chest up. Lowering: Bend until your torso is parallel to the ground. Return: Drive hips forward to stand up. Dumbbell Good Mornings: Setup: Stand with feet hip-width apart, …

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Barbell Conventional Deadlift

Execution Steps: Setup: Walk up to the bar, feet hip-width apart. Grip: Bend at hips and knees to grab the bar just outside your knees, palms facing you. Foot Engagement: Screw feet into the floor. Pre-lift: Shoulders back, back flat, core tight. Lift: Drive through your heels, extend hips and knees to stand up. Lowering: …

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Dumbbell Conventional Deadlift

Execution Steps: Setup: Stand with feet hip-width apart, dumbbells in front of you. Grip: Bend at hips and knees to grab dumbbells, palms facing your body. Foot Engagement: Screw feet into the floor. Pre-lift: Shoulders back, back flat, core tight. Lift: Drive through your heels, extend hips and knees to stand up. Lowering: Hinge at …

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Barbell Romanian Deadlift (RDL)

Execution Steps: Setup: Walk up to the bar, feet hip-width apart. Foot Engagement: Screw feet into the floor. Hinge Movement: Hinge from hips, pushing glutes back. Grip: Grab the bar just outside your knees. Pre-lift: Take the slack out of the bar, shoulders back, back flat, core tight. Lift: Press feet into the floor, drive …

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Romainan Deadlift & Hip Hinge

Hip Hinge Execution: Stance: Feet hip-width apart, knees slightly bent. Hip Movement: Push hips back, not down. Upper Body: Keep chest up and back flat. Range of Motion: Go until you feel a hamstring stretch. Return to Start: Drive hips forward to stand upright. Bodyweight Romanian Deadlift (RDL): Stance: Feet hip-width apart, knees slightly bent. …

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Barbell back Squat

Cues: Hand Placement: Place your hands on the bar as close to your shoulders as your mobility allows. Bar Position: Step under the bar and place it on your upper traps (not your neck or bones). The bar should be set at a height where you can lift it off the rack by standing fully …

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