Popular strenght exercises

Pelvis lift, lyingarrow

Lie on your back with your knees bent. Contract your buttocks and raise your pelvis and lower back off the mat. Hold for 3-5 sec., then rest for 3-5 sec.

Standing rowing w/elastic bandarrow

Fasten the elastic band to the bottom of the wall bar. Stand with your feet apart, facing the wall bar with a handle in each hand. Hold your arms straight in front of you and pull the handles toward your abdomen. Slowly return to the start position and repeat.

Wide Grip Lat Pulldownarrow

With a wide bar grip, lean upper body and head slightly backwards. Push your chest out and pull the bar down to your chest. Slowly return to the start position and repeat. To increase the range of motion and further engage the muscles acting on the shoulder girdle you can pull the shoulder girdles down when doing the pulldown and let the shoulders be pulled upwards when returning to the starting position.

Inclined Seated Leg Pressarrow

Place your feet on the platform, shoulder-width apart. Bend your knees approximately 90 degrees. Contract abdomen and lower back and push until your legs are almost straight. Return to the start position and repeat.

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The Clam w/head supportarrow

The Clam w/head support

Diagonal lift, standing on all foursarrow

Start on all fours with your face facing the floor. Contract your abdomen and lower back for stability. Stretch one arm and the opposite leg to extend of your body. Repeat the movement with opposite arm and leg.

Supine Hip Twistarrow

Lie on your back with your feet on the floor and your hands out to the side. Place your palms downward and keep your legs together. Allow your legs to fall to the side in a controlled motion, using your stomach muscles to lift them up again while keeping your lower back pressed down on the mat.

Barbell Deadliftarrow

Look straight forward during the entire exercise. The weight bar should hang in extended arms, as close to the body as possible, but without impeding your movement or technique. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. If the exercise is only performed with an elevating phase (olympic lift), breath in before stabilisation and take-off. Arch in the lumbar part of the back and try to hold the arch during the whole lift. Start with straight legs in a position as wide as your shoulders, and with the centre of gravity right through your body. Distribute most of your weight to the back of your feet.

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