Cert IV in Fitness

  It might help to carry the weights onto the bench first and then rest them on your knees / thighs before lying down and adopting the position seen above. Bend your arms slightly and brace through the core and shoulders. Using the muscles in your chest, bring the weights together till they are touching. Repeat [...]

To begin, hold the dumbbells by your side (Figure 1).   Ensure you have a solid grip. From here, contract the traps to bring the shoulders up to your ears (Figure 2). Ensure the shoulders do not hunch forward. Allow the shoulders to return to the start position in a controlled movement. Using the muscles in your [...]

Machine:   Hammer Strength Pullover To begin, sit in the machine and put on the safety belt.   Reach back, placing the elbows on the elbow pads and grip onto the handles (Figure 1). Contract the Latissimus Dorsi, pulling the handle from behind the head to the thighs (Figure 2).   Pause, and then allow the handle to slowly [...]

Machine:   Hammer Strength Uni-Lateral Leg Press To begin, place both feet on the designated platforms.  Feet should be roughly shoulder width apart with toes on the edge of the platform.  Extend the knees and press through the toes (Figure 1). From here, pause then allow the toes to travel back towards the body.   The heels should [...]

Machine:   Hammer Strength Ground Base Squat/Lunge Maintain a neutral head, ideally looking just a few meters ahead on the ground.   Depending on your preference, you can choose to look straight ahead.   Whatever you do, don’t look up as you will be in full hyper-extension then of the neck. The straighter the back and the head is, [...]

To begin, set up the TRX and adjust to the appropriate length.   Place the feet close to the anchor point, grab hold of the handles and face away with arms fully extended (Figure 1). From here, flex the elbows, contracting the triceps bringing the arms body towards the head (Figure 2).   Slowly extend the elbows to [...]

Machine:   Life Fitness Cables To begin, set the cable (above the head) and select the appropriate weight.   Grab hold of the handles with the elbows bent at 90 degrees (keeping the elbows close to the body) and stand upright (Figure 1). From here, push the handles down towards the thighs your triceps (Figure 2). Slowly bring [...]

To begin, set up the TRX and adjust to the appropriate length.   Place the feet close to the anchor point, grab hold of the handles and lean back with arms fully extended (Figure 1). From here, flex the elbows, contracting the biceps bringing the body towards the handles (Figure 2).   Slowly extend the elbows to return [...]

Equipment:   Preacher Machine To begin, set the appropriate seat height and weight.   Again, the set up for this exercise is very similar to the ‘Life Fitness Bicep Curl’ and ‘Hammer Strength Bicep Curl’.   Sit down facing towards the pad, with the chest up against it.   Grab hold of the bar then rest the upper arm on [...]

To begin, select the appropriate weight then hold the dumbbells by your side (Figure 1). From here, flex the elbow bringing the dumbbell up towards the chest using your bicep. Brace through the core – avoid arching the back (Figure 2). Slowly lower the arm to return to the start position and repeat with the other [...]

Machine:   Hammer Strength Bicep Curl To begin, set the appropriate seat height and weight.   The set up for this exercise is the same as the ‘Life Fitness Bicep Curl’, just using a different machine.   Again, sit down facing towards the pad, with the chest up against it.   Grab hold of the handles then rest the upper [...]