1.Set Up the Barbell
Start by adjusting the squat rack so that the barbell is at a suitable height. Remember, the higher the bar, the easier the push-up will be. This adjustability makes it an excellent tool for gradually increasing the difficulty as you get stronger.
2. Hand Placement
Place your hands on the bar, slightly wider than shoulder-width apart. This placement helps ensure that you engage the right muscles and maintain balance.
3. Body Position
Step back until your body forms a straight line from your head to your heels. Engage your core and ensure your body is rigid. This position is crucial for maintaining proper form and preventing injury.
4. Lowering Phase
end your elbows and lower your chest towards the bar. Keep your elbows at a 45-degree angle to your body. Lower yourself in a controlled manner to maximize muscle engagement and avoid strain.
5. Pushing Phase
​Push through your palms to return to the starting position. Focus on controlled, steady movements to maintain form and prevent injury. Keep your core engaged throughout the movement.

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1. Improved flexibility: Range of motion exercises, also known as stretching, can improve your flexibility and mobility. This can help reduce the risk of injury during strength training and other physical activities.
2. Increased stability and balance: Balance exercises can improve your ability to maintain proper posture and balance during strength training and everyday activities. This can also help reduce the risk of falls and other injuries.
3. Improved neuromuscular coordination: Range of motion and balance exercises can help improve your neuromuscular coordination, which is the ability of your brain to communicate with your muscles. This can result in better control and precision during strength training and other physical activities.
4. Enhanced performance: Improving your range of motion, balance, and neuromuscular coordination can help enhance your overall athletic performance and make it easier to perform movements with proper form and technique.
5. Better overall health: Incorporating range of motion and balance exercises into your strength training program can provide additional health benefits, such as reducing muscle tension, improving circulation, and promoting relaxation.

Incorporating range of motion and balance exercises into your strength training program can be a great way to improve your overall fitness and reduce the risk of injury.

Bag Kicks inside foot 

Exercise Instruction:

• Stand with your hips facing the bag with your legs in a split position
  
• keeping your hands up in a guarded position. 
  
• Take your rear lear leg, swing it to the side of the bag, and tap it with the inside of your foot.
  
• Swing your leg back to its original position
  
• Keep your non kicking foot firmly planted in the ground 

​Aim for 20 to 30 repetitions; remember you are tapping the bag, not trying to kick the bag hard 

Split Stance Hales is a range of motion exercise designed to work the hamstring's lower back and shoulders
Exercise Instruction:

• Stand like you are balancing on a beam.
  
• Keep your back foot turned to add balance.
  
• Start with both hands on your knee.
  
• Keeping your head and chest up. 
  
• Reach down toward the floor
  
• Raise your arms up, keeping them both straight.
  
• Raise your shoulder blades and lean back slightly when your hands are overhead.
  
• Place hands back at your knee and repeat the motion.

20 repetitions each side 

Arm raises off the bar is a range of motion exercise that is great for strengthening and increasing the flexibility of your shoulders. 
Exercise Instructions:

•  Set up your bar so it is level with your hip 
  
• Keep your chest and head up.
  
• Keep your hips down, and balance on the balls of your feet. 
  
• Position your hands close together  
  
• Lift one hand tall like your asking a question, pause for a few seconds.
  
• Then lift the other hand.  
  
• Focus on keeping your stomach and hips tight  

​30 Repetitions

​Boxes are a range of motion exercise that helps develop flexibility in the hips, low back, and shoulders. 

Exercise Instructions:

• Start with a wide stance. 
• Bend your knee and hip to the side while keeping the other leg straight. 
• Reach down over your knee and down to the floor with both hands like you are trying to pick up a box.  
• Bring both your hands to hip level. 
• Make a tossing motion over your opposite shoulder.  
• Make your eyes follow when you are tossing away.  

20 repetitions on each side 

Catch and release is range of motion exercise that helps develop flexibility in the low back, shoulders and core 

​Exercise Instruction

• Stand in a wide stance 
• Start with your hand up high and away from your body with an open hand.
• Swing your arm down across your body with your elbow straight to your opposite leg, 
• Close your fist at the bottom, then swing your arm back up. 
• As you reach chest level, open your hand back up. 

20 repetitions on each side ​

Moving Bird dog is a balance and core-strengthening exercise
Exercise Instruction 

• Start on all fours -Lift your left arm and your right leg at the same time.
• Hold for a slight pause where your hand is at eye level and your foot is level to your butt
• Alternate sides.

Do 30 Holds 

​Bodyweight exercises are the best place to start if you are new to exercise or have taken a long break. Using your own body's resistance is a great way to develop strength, endurance, range of motion, and balance. The great thing about bodyweight exercises is that you can perform them virtually anywhere.  

​Before you move on to a weighted squat, it is an excellent idea to ensure good strength, range of motion in your hips and knees, and balance. 
When Performing The Adjustable Step Bodyweight Squat

• You're going to set up an adjustable step to where you sit on it; it creates a 90-degree bend at your knee.
• Your knee should be level with your butt.
• Keep your feet shoulder-width apart and your feet out in front of you.
• Place your hands together like you are praying.
• Now stand up without rocking yourself forward and keeping your hands in place.
• While standing, keep your head and chest up and bring your hips forward until you are standing straight.
• Lower yourself back down with control and go to a complete stop, then repeat the same motion. 

A good goal is to start with 10 to 15 repetitions. Once you have masted this movement, try taking a riser out so you go into a deeper squat. ​​
​

The Overhead Pull Down is an example of a tension exercise. This movement requires you to flex the targeted muscle, which is your arms and shoulder blades. The better you create a mind-muscle connection, the more significant the intensity of the exercise. It may be challenging, in the beginning, to raise your arms in the air repeatedly, but over time, you will get stronger and be able to create more intense flex. You can use this exercise as an upper-body warm-up or active recovery between your weighted exercises.

When performing the Overhead Pull Down Tension Exercise 

• Stand shoulder-width apart.
• Starting with your hands open with your fingers fully extended over your head.
• You want to focus on flexing your back, and simultaneously, as you are coming down, squeezing your fist. 
• Draw your elbows down into your side.
• Then as you come back up, open your hands and draw up your shoulder blades nice and tall. 

​A good place to start is with 20 to 30 repetitions. Also, if you want to make the overhead pull-down tension exercise more challenging, try balancing on your toes while performing the exercise.

​The modified push-up off the bar is an excellent exercise for beginners so that you can eventually transfer to a floor push-up. ​

​When Performing The Modified Push-Up Off The Bar 

• Position the bar, so its height is parallel with your hip.
• Place your hands, so they are slightly wider than shoulder-width.
• Walk your feet back to where your heels can no longer touch the ground.
• Keep your feet shoulder-width apart.
• Bring your hips forward with your head and chest up.
• Slowly lower your chest to the bar with your elbows pointing out.
• Push yourself back up to the starting position. ​

Set a goal of 20 to 30 repetitions. Once you have mastered this height, move the bar slightly lower and repeat the same process until you get close to ground level. ​

This an excellent exercise for beginners because the get-ups from the front are low impact and performed anywhere.​

To Perform Get-Ups From The Front

• Start in an upright position. 
• Lower yourself down to your knees. 
• Walk with your arms down flat to the floor
• Walk yourself back up into a full-standing position. 

​You can change the intensity of the exercise by the speed you move. A goal of 1 to 2 minutes would be an excellent place to start. If you have knee or shoulder problems, you should avoid this exercise. ​
​

​The Modified Tricep Push-up is a great bodyweight exercise for beginners who want to strengthen their triceps. It is an excellent way to transition into a full tricep push-up.
To Perform The Modified Tricep Push-Up 

• Start with making a triangle with your hands beneath your chest. 
• Bring your knees back far enough, so your hips are lower than your back
• Keep your head up.
• Then slightly bend your elbows out to the side 
• Come back up nice and tall

​A good goal would be to aim for 20 to 30 repetitions. The deeper you take the bend in the elbow, the more intense the exercise.

The High Plank is an isometric exercise that is great for beginners. The High Plank is excellent for the muscular endurance of your upper body and core.
​To Perform The Modified Tricep Push-Up 

• Start with making a triangle with your hands beneath your chest. 
• Bring your knees back far enough, so your hips are lower than your back
• Keep your head up.
• Then slightly bend your elbows out to the side 
• Come back up nice and tall

A good goal would be holding this position for 60 seconds. If you find this position taxing, you can modify it by dropping down to your knees and walking your hands forward so that your hips are lower than your back. Once you have mastered the High Plank, you can move on to the low Plank. ​

​

Dead Bug is an excellent exercise for beginners who want to strengthen their core and hip flexors. Start by lying on the floor with your head and back flat.
When Performing The Dead Bug 

• Position your legs like you are sitting on a chair.
• Keep your knees stacked over your hips and your feet flexed towards your shins.
• Have your hands positioned like you are in a hold-up.
• Make sure to keep your stomach contracted and your low back tight against the floor.
• Hold the pose in a static position. 

​A good goal would be to hold for 60 seconds. Once you have mastered this exercise, you can move on to making the pose more challenging by putting an exercise ball between your legs and holding a medicine ball over your head.  ​

 Once you have mastered the basic step, you can be more aggressive and move on to a higher platform. ​