2544 Plainfield Avenue

Scotch Plains, NJ 07076

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908-912-6966

info@fitnessrevolutionscotchplains.com

SQUAT

You will start with your feet shoulder-width apart and begin the movement by moving your hips backward. Keep the weight on your heels and your knees pushed outward, outside your feet. Your chest should remain high. Go as low as you can with good form. Drive through the heels and stand back up.

SPLIT SQUAT (IN-LINE LUNGE)

Step forward with one leg. Your knee should be just behind the ankle of the front foot and your back foot should bear very little weight and be on the toe. The majority of your weight should be on the front heel. Stand tall with your upper body and lower your hips, keeping your front foot flat on the ground. You will have to bend at the back knee and attempt to keep the front knee from drifting far over the front toe. Lower yourself until you are 1-2” from the floor with the back knee and then drive up with your front heel to the start position. You will then lower again for the next rep. Switch legs after completing all the reps on one side. If you have a weaker side, start with that leg.

 

PLANK

With hands under your shoulders, hold the top of the push up position for 30 seconds keeping your shoulders right over the hands, arms locked out, and a straight line from your head to your feet. Brace your core/abs as though someone were about to kick you in the stomach. If you have trouble holding this position for the entire 30 seconds, you can drop to your knees for a moment and then return to the plank position.

 

PUSH-UP

Start with your hands under your shoulders, fingers pointed straight ahead and palms flat on the surface. You will be up on your toes with your body in a straight line. Pull your elbows back at 45 degrees to your body so that your chest is 1-2" from the surface. Your body should move as one unit in a straight line. Press back up through your palms to the start position. To maintain a straight-line position, brace your abs and squeeze your butt throughout the movement.

 

MODIFIED PUSH UP

With hands under your shoulders, hold the top of the push up position for 30 seconds keeping your shoulders right over the hands, arms locked out, and a straight line from your head to your feet. Brace your core/abs as though someone were about to kick you in the stomach. If you have trouble holding this position for the entire 30 seconds, you can drop to your knees for a moment and then return to the plank position.

 

KETTLEBELL SWING

With a shoulder-width stance, weight on your heels, and a flat back, you should hike the KB behind you high next to your butt. You will have a slight bend in the knees, but most of the motion is coming from your hips. Do not let the top head of the KB go lower than your knees or you risk hurting your back. Now stand up and forcefully drive your hips forward and legs straight so that you are standing tall. Do not lean back or arch your lower back at the top. The KB should go right at chin or eye height. Your arms are doing very little work, and your legs/hips are the driving force. You will then let gravity assist the weight back down as you hinge your hips backwards and push the KB back behind you to the start position for the next rep.  

 

SHOULDER PRESS

Start with a good base with your feet. Your abs should be braced and the DB’s should be right at shoulder height with your elbows in front and underneath the DB’s. Start the movement by pressing the DB’s straight overhead and pressing your elbows towards your ears. Lower the DB’s back the start position under control. Do not lean back to assist in the movement.

 

SUSPENSION TRAINER (TRX) ROW

With a suspension trainer hold a handle, one in each hand. Lean back about 45 degrees and keep a straight line from the back of your head down to your ankles. You should maintain a tight butt and neutral spine/flat back as shown in the picture/video. 

 

Start with your arms extended fully then pull the elbows back same time. Initiate this movement by pulling your shoulder blades down and back together. The palms of the hands will be pulled back to the rib cage. Do not shrug the shoulders to the ears, but rather pull them back and away from the ears. Lower yourself under control to the