Exercise Images and Videos
Strength and Power Exercises
BODYWEIGHT SQUAT
1. Stand with feet shoulder-width apart, or just a little wider, with toes
pointed out slightly
2. Bend at the hips, knees and ankles simultaneously to drop your bottom
straight down towards your heels
3. Drive your knees forward and slightly outward towards your little toe
while keeping your heels on the ground as you squat down
4. Drop your bottom as low as possible, without pain, with the goal of
getting your thighs to parallel with the floor or slightly lower
5. Your upper body will lean forward slightly but try to keep your chest
facing forward as much as possible
6. Stand up by driving your feet into the ground and head towards the
GOBLET SQUAT
1. Stand in the beginning squat position holding a dumbbell (DB) or
kettlebell (KB) from the bottom with both hands keeping your elbows
tucked in to your body and under the weight
2. Follow the same steps to perform a squat with your elbows ending up
inside your knees at the bottom
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3. The weight will make it more challenging but may allow you to squat a
little lower
Squat Tip: To develop more power, stand up as quickly as you can.
THRUSTER
1. Stand in the beginning squat position holding a DB in each hand by each shoulder
2. Perform the squat as described earlier
3. Stand up as quickly as you can using your lower body to drive the DB’s
over your head while straightening your arms
4. Lower the DB’s back to shoulder height before squatting again
BOX/CHAIR SQUAT
1. Perform the same set up and movement as the squat but place a chair
behind you so that the corner of the chair pokes between your legs
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2. Squat down until your bottom touches the chair
3. Do not sit down completely but keep some tension in your legs before standing back up
VERTICAL JUMP
Step 1: Slowly go down into a squat position with arms reaching towards your heels or slightly behind them. Hold this position for 2-3 seconds while you try to get into good alignment (see instructions on Bodyweight Squat). Repeat this 8-10 times until you feel that your body can remember this position.
Step 2: Repeat as in Step 1 but go down into the squat position really quickly and
hold the position. It may be difficult to go down quickly and end up in the correct squat position so always readjust yourself at the bottom. Hold that position for 2-3 seconds and then stand up. Keep trying to “hit” the correct squat position at the bottom when you go down quickly.
Step 3: Repeat as in Step 1 but after holding the bottom position for 3-4 seconds, stand up as fast as you can without coming up on your toes. As you stand up drive your hands up and over your head.
Step 4: Repeat as in Step 3 but do not hold the bottom position. Quickly go down and immediately stand back up as fast as you can while driving your arms overhead.
Step 5: Repeat as in Step 4 but this time jump off the ground by extending your feet.
When you land immediately and quickly go down into a half-squat position (similar to Step 2). This will absorb the impact so you can land softly and will help you to maintain your balance.
Once you get the hang of it, try to jump a little higher. Always take a second or two to reset in between jumps so that you can continue to use good form.
BAND SQUAT
1. Perform the same setup and movement as the squat
2. To add resistance, stand on a resistance tubing and hold the handles by
your shoulders with the tubing running behind your arms
3. Keep your hands and elbows tucked in tight to your body during the
entire movement
ROMANIAN DEADLIFT (AKA “RDL”)
1. Stand with feet shoulder width apart holding a DB or KB in front of your body with both hands
2. Keeping a slight bend in your knees, slide your hips back (as if you were shutting a file cabinet with your bottom)
3. Allow your trunk to fold forward so the weight drops straight down towards the middle of your feet until you feel that the back of your legs are “tight”
4. Do not bend your knees in order to go lower as you would in the
traditional deadlift
5. While doing so contract your abdominal muscles so that your back does not round forward (squeezing your armpits with your arms will help)
6. Keep the weight close to your body so that it does not go past the end of your toes at any point
7. Drive your feet into the ground to stand back up (there is no need to take the weight all the way to the floor)
ROMANIAN DEADLIFT (AKA “RDL”) WITH A SUPERBAND
1. Stand on a superband with your feet inside the loop
2. Reach down and grab the bottom of the loop and pull it taut
3. Establish a good starting deadlift position and perform the deadlift
movement as described above
4. For added resistance, grab both the top and bottom of the loop
SINGLE LEG DEADLIFT
1. Stand with feet close together holding a DB or KB in one hand by
your side
2. Bend forward at the waist to drop the weight towards the ground
following the path of your stance leg while simultaneously reaching your opposite leg to the wall behind you
3. Keep a slight bend in your stance leg for balance
4. As with the previous deadlift patterns keep your trunk stiff so that it
doesn’t round forward
5. Stop when your torso and rear leg are parallel with the ground and then return to the standing position
Single Leg Deadlift Tip: This version requires a lot more balance so use the hand without the weight to lightly hold onto a stable object until you can do it without any
assistance
WALKING LUNGE
1. Stand with feet shoulder width apart (optional: hold a DB in each hand by your sides)
2. Step forward and bend your back knee until it touches the ground (touch it softly)
3. At this point your front and back legs should be at a 90-degree angle
4. Stand up by driving your front foot into the ground and bringing your
back leg to your front leg (you will have taken one step forward)
5. Try to keep your trunk in an upright position during the entire movement
6. Repeat by leading with the opposite leg
Lunge Tip: If doing a bodyweight lunge is too difficult you can use walking poles, the back of a couch, or chair seats to aid you.
STATIONARY LUNGE
1. Perform the same movement as the walking lunge except instead of
stepping your back leg to your front leg you will stand up by pushing off of your front foot and returning it to your starting position (you will end up standing in the same spot)
2. Repeat with the other leg
Variation: Hold a weight in only one hand to provide an unbalanced load which will help to work on your core muscles and your balance.
GOBLET LUNGE
1. Stand with feet shoulder width apart holding a DB or KB from the bottom with both hands, keeping your elbows tucked in to your body and under the weight
2. Perform either the walking or stationary lunge movement as
described earlier
STEP-UPS
1. Stand in front of a step, sturdy box or bench with one leg on it
2. Your knee should be no higher than your hip, but start with a lower
height if necessary
3. Step up onto the object with your back leg by focusing on driving your front leg down into the object
4. Try not to push off the back leg very much
5. As an option for more of a balance challenge, drive your back knee up into a marching position instead of placing it on the step
6. Repeat with the opposite leg
Variations: Hold DB’s in one hand; Hold DB’s in both hands; Hold DB or KB in the goblet position
SIDE LUNGE
1. Begin in a standing position
2. Take a large step sideways
3. As your foot hits the ground, lower your bottom towards the heel of the stepping foot so that your weight shifts onto that leg
4. Your trail leg should straighten but stay on the floor for balance
5. Drop as low as you are able and then powerfully push off so that you can return to a standing position in one movement
6. Repeat with the opposite leg
BUG STOMPS
This lunge variation will help to develop more speed and power which is useful for fall prevention as well as every day and sports performance.
1. From a standing position, imagine that there are huge bugs on the ground all around you
2. Stomp on the ground in front of you in a quick and powerful manner as if you were trying to squash a large bug
3. Most of your body weight should shift quickly onto the stomping leg
4. Return to the starting position and repeat with the other leg
5. Don’t just stomp in the same place each time but vary the direction and distance you need to stomp
6. Focus on moving quickly and stomping hard on the bugs
POWER STEP
This variation builds on the bug stomp and takes it to the next level. It is the essence of fall prevention as we will all stumble, trip, or slip at some point and need to react in order to keep ourselves upright and safe.
1. From a standing position allow your entire body to start “falling” forward from your toes without bending at the waist
2. You will feel that there is a “point of no return” as your body falls forward so that if you don’t react then you will fall flat on your face
3. Once you feel this happen quickly take a large and powerful step with your right foot (think a long bug stomp) and plant it firmly in the ground
to stop your forward momentum
4. Return to the starting position and repeat by stepping forward with your left foot
5. This will be very uncomfortable at first so keep trying until you get it right
6. As always, be sure to be in a location where you could catch yourself if you do happen to fall
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GLUTE BRIDGE
1. Lie on your back with knees bent and feet shoulder-width apart on the floor (you may use a small pillow or towel to support your head if necessary)
2. Place hands palms down by your sides
3. Drive your heels into the ground while pushing your hips to the ceiling until your body makes a straight line from your shoulders to your knees
4. Hold this position for 5-10 seconds before lowering back down
5. Keep your head relaxed to avoid pushing the back of your head into the ground as this will strain your neck area
MARCHING GLUTE BRIDGE
1. Perform the same setup and movement as the glute bridge above except place your feet closer than shoulder-width apart
2. Slowly march in place for 5-10 seconds while your hips remain elevated by lifting one foot off the ground at a time
3. Focus on keeping your hips raised by driving your bottom foot into the ground as you lift the other leg
SINGLE LEG GLUTE BRIDGE
1. Perform the same setup as the glute bridge above except place your feet closer than shoulder-width apart and extend one leg
2. Drive the heel of your bent leg into the ground while pushing your hips to the ceiling until your body makes a straight line from your shoulders
through your extended leg
3. Keep your extended leg straight the entire time
4. Hold this position for 5-10 seconds before lowing back down
FARMER’S CARRY
1. Stand with good posture looking straight ahead while holding a heavy DB or KB in each hand
2. Your shoulders should be “down” (do not shrug them to your ears) while slightly pinching your shoulder blades together and squeezing your arms to your sides (squeeze your armpits)
3. Slightly tuck your chin straight back and brace your core (slightly
contract all of your abdominal muscles)
4. Walk by taking small, light steps keeping a narrow stance
5. The weights should not swing at all while you walk
SUITCASE CARRY
1. Perform the same set up and movement as the Farmer’s Carry except hold a weight in one hand only
2. Since you will only have a weight on one side the tendency will be to lean sideways as you walk so choose a weight that allows you to remain upright
3. Repeat with the weight in the other hand
STANDING TWO-ARM ROW WITH TUBING
1. Anchor or wrap a resistance tubing or band around a solid stationary object like a pole or railing at chest height
2. While holding the handles or ends of the band in each hand, step back until it is taut when your arms are outstretched, with the thumb side pointed to the ceiling
3. Assume a staggered stance position by taking a small step backwards with your opposite foot
4. Keeping an upright posture pull your elbows to your side while squeezing your shoulder blades
5. Your forearms should remain mostly parallel with the floor. If your hands end up by your shoulder try to focus more on driving your elbow back and keeping your hand in line with your elbow.
6. Keep a strong upright posture the entire time
STANDING SINGLE-ARM CHEST PRESS WITH TUBING
1. Anchor one end of the tubing to a pole or stair railing at chest height
2. Turn around so that your back is to the pole
3. Hold the handle in one hand and place it at chest height by your chest and shoulder with elbow away from your body
4. Walk forward until the tubing is taut and stand in a staggered stance
5. Push the handle away from you until your arm is straight
6. Slowly return to the starting position in a controlled manner
7. Maintain an upright trunk position and do not allow your trunk to twist or rotate during the movement
FULL PUSHUP
1. Get on the floor on your hands and knees with hands directly below your shoulders and knees hip-width apart
2. Straighten one leg behind you with toes flexed towards you so the ball of your foot is on the ground
3. Straighten the other leg behind you in the same manner so your hands and the balls of your feet are the only thing contacting the ground
4. Lower your hips until your body makes a straight line from your
shoulders to your heels and hold this position
5. Bend your elbows to lower your chest towards the ground with your
elbows flaring out from your sides about 45 degrees
6. Lower your body as low as you can get it before pushing the floor away from you so that you return to the initial position
MODIFIED PUSHUP
1. Get on the floor on your hands and knees with hands directly below your shoulders and knees hip-width apart
2. Walk your hands forward so that you can lower your hips until your
body makes a straight line from your shoulders to your knees
3. Bend your elbows to lower your chest towards the ground with your
elbows flaring out from your sides about 45 degrees
4. Lower your body as low as you can get it before pushing the floor away from you so that you return to the initial position
Variation: Perform the Full Pushup as described but place your hands on a stable elevated surface such as a stool or countertop. Raising the front of your body will make the pushup easier. The higher the surface, the easier it will be.
STANDING DB OVERHEAD PRESS
1. Stand with a DB in each hand
2. Place your hands next to your shoulders with palms facing you and
elbows close to your sides
3. Push the DBs toward the ceiling until your arms are as fully extended as you can get them and then lower them to the starting position in a controlled manner
STANDING OVERHEAD PRESS WITH TUBING
1. Stand on the middle of the tubing with a handle in each hand so that there is equal length on both sides
2. Place your hands next to your shoulders with palms facing away from you and elbows close to your sides
3. Push your hands towards the ceiling until your arms are as fully extended as you can get them and then lower them to the starting position in a
controlled manner
Variation: Perform the overhead press using only one arm then switch to the other arm
Tip: If you have shoulder problems this exercise might exacerbate them. If so, an alternative is to perform a side or a front arm raise
SIDE OR FRONT DB ARM RAISE
1. Stand with a DB in each hand with arms hanging by your sides
2. Keeping your arm mostly straight, lift the DB either in front of you or to your side until your arm is parallel with the ground
3. Lower the DB to the starting position in a controlled manner and repeat on the other side