- Attach a single handle to a cable machine and adjust the height so the handle is level with the bottom of your sternum (mid-torso).
- Stand perpendicular to the machine, holding handles with both hands, closest hand to the cable machine, taking the handle first, with the other hand over the top (don't interlace your fingers as you may hurt your knuckles), and whilst holding at mid-torso, step side-wards and away from the machine.
- Brace your core, push your hands forward and straighten your arms, creating a triangle from shoulder-shoulder to hands.
- While keeping your head neutral with your shoulders and hips facing forward, move your arms towards the machine to about 45 degrees and stop.
- Now move your arms away from the machine to about 45 degrees on the other side of your body.
- Continue with the required reps, then on the last rep, return your handles to your sternum, spin to face the other way and repeat on the other side.

- Lay on your back with your legs flat and straight in front of you.
- Breathe out your tummy air.
- Engage your pelvic floor, brace your core and squeeze your belly button towards the floor - hold this braced position for the designated time.
- Don't hold your breath - shallow breath from the top of your lungs.

- high plank position. Brace core.
- widen feet to provide strong base
- tap opposite shoulder
- alternate hands
- aim is to keep hips flat and stable

- lie on your front and rest forehead on the back of your hands.
- brace core, then raise your left leg off ground by squeezing your left glute, slowly return foot to the floor.
- brace, and complete for the right foot.

1. lay on your back and bring your knees up and heels close to your bottom.
2. drive up with your glutes whilst keeping your pelvis parallel to the ground.
3. slowly return to the ground.

1. lay on your back and bring your knees up and heels close to your bottom.
2. drive up with your glutes whilst keeping your pelvis parallel to the ground.
3. bring one foot off the ground and keep your pelvis parallel.
4. slowly return to the ground.

1. lay on your back and bring your knees up and heels close to your bottom.
2. keep your knees at the same level whilst bringing one foot off the ground.
3. drive up with your glutes whilst keeping your pelvis parallel to the ground.
4. slowly return to the ground.

1. organise a bench or pad to lean back against - make sure the raised platform isn't going to slide or fall over.
2. sit with your back resting on the bench - resting under the spine of your shoulder blades - bring your knees up and heels close to your bottom.
2. drive up with your glutes whilst keeping your pelvis parallel to the ground.
3. slowly return to the ground.

- With the weight on the ground, squat down with a straight back to safely pick up the weight.
- Soften your knees slightly, then after drawing in to brace your core, push your hips backwards whilst bending over with the weights held like a pendulum. Don't feel like your arms are moving the weight away from you. You will feel your hamstrings lengthen and tighten. Keep your chest up as much as possible - resist bending over - and keep a straight back.
- Return to the standing position by squeezing your glutes. Stand tall and squeeze your glutes at the top. Avoid thrusting your hips past the centre line when standing tall.
Issues to address
- Hinges are not squats - your knees will want to keep bending towards a squat position to avoid your hamstrings tightening into an uncomfortable position, so you may say, "I don't feel these in my hamstrings". This is primarily because your knees have drifted forward during your hinge, and you are not pushing your bottom back far enough.

- use the rope handle, with the cable machine on one of the last few holes.
- have the rope lying perpendicular to the machine, stand over the rope and pick one up in each hand, chest up, core on, shoulders back and down, walk away from the machine a couple of paces.
- set up with wide stance, and outside of forearms in contact with your inner thigh as you push your hands back in a hinge position - so allowing knee bend, with your bottom being pushed back towards the machine.
- use your glutes to stand to a standing position (although you will be leaning slightly forward). Ensure your elbows are tight against your body.
- do not pull with your arms - your hands are the only thing doing work on the rope.

- Use a rack at mid thigh level
- feet hips width apart, thighs touching bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - unrack bar and take 2 paces back.
- pelvic floor and core on, hinge bar to the lowest level you can go whilst keeping a straight back. Feel your hamstrings lengthen under load.
- use your glutes to stand you back up to the starting position.

- Use a rack at mid thigh level
- feet hips width apart, thighs touching bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - unrack bar and take 2 paces back.
- pelvic floor and core on, hinge bar to the lowest level you can go whilst keeping a straight back. Feel your hamstrings lengthen under load.
- use your glutes to stand you back up to the starting position.

- Use a rack at mid thigh level
- feet hips width apart, thighs touching bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - unrack bar and take 2 paces back.
- pelvic floor and core on, hinge bar to the lowest level you can go whilst keeping a straight back. Feel your hamstrings lengthen under load.
- use your glutes to stand you back up to the starting position.

1. use the rack, with hooks just above the knees. With feet hip-width apart, put your thighs on the bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - hinge down to deadlift position.
2. straighten to lift the bar from the hooks, step backwards 1 step.
3. From the top position, brace your core and slightly soften your knees, then slide the bar towards the ground by pushing your bottom backwards whilst keeping your back straight, and stop at the position where you can't go deeper in the move without bending your back down or pushing your knees forwards.
4. squeeze your glutes to stand back up to the starting position.

- this is an advanced move and is dangerous if care is not taken.
- stand feet close to the bar, hip width apart and feet parallel.
- whilst keeping knees in position, push your bottom backwards and down, and hold onto the bar just outside your shins (arms should be straight down). Your shins should be almost touching the bar.
- keep arms and back straight, core engaged, drop bottom slightly back to ensure your shoulders are over the bar and push the ground away.
- knees and hips should lock out at the same time (if knees locking first, you are trying to lift too much and putting strain on your back).

* this is an advanced move and must be shown in club prior to use.
- adjust the rack to ensure that you can lift the bar out of the hooks.
- hold the bar wide and put your head underneath, bending knees and hips so that you squat the bar upwards out of the rack. Take 1 step backwards.
- feet at shoulder width;; shoulders back and down, pull the bar into your traps to firmly hold it to you (like a lat pulldown)
- tighten core, then bend at the hip by pushing bottom backwards whilst keeping knees back and slightly bending your knees - take your torso down to position where hamstrings aren't able to move past.
- keep a straight back.
- return to starting position.

- Starting from a squat stance, pick your right foot up and take it out to your side - about double your squat stance.
- Sit back into a squat as you bend your right leg into a squat.
- Keep your trailing leg - the left leg - straight.
- Push away from the ground with your right leg, and return to the centre.
- Go out the left side next. Alternate for the number of reps.