Back/Glutes - Reverse Hyperextensions

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If you haven't got a hyperextension apparatus then this reverse hyperextension could work for you. Alternatively, the reverse hyperextension will make a nice change for those who already do the normal hyperextension. This exercise gives your lower back a nice stretch after a hard back workout but also gives your glutes that extra workout too.
1. Lie face down with your hips at the end of an incline bench (not too high angel), with your legs pointed to the floor.
2. Then slowly squeeze your butt to raise your legs to parrallel, then back to ground again.

Chest - Side to side box pushups

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Bored with the boring old push up? then try these out for variety. 1. Place one hand on side of a reebok step or short box. Do 1 push up. 2. Then put both hands on the box 3. Take the other hand onto the other side 4. Do push up 5. Then repeat #2 6. Do push up on the other side.		4.

Shoulders - Lying down one arm rear lateral raises


1. Start by lying on your side on an incline bench with your arm holding at dumbell in verticle position. 2. Raise the dumbell 90 degrees to the top. This exercises focuses on the rear delts and is alternative to the bentover lateral raises.

Back - Standing low cable rows

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This exercise is an alternative you can do to the regular seated row. 1. Connect 2 long single handles to the bottom of a pulley and start about a metre from the pulley. Stand in a squat position with your body and arm stretched. 2. Squeeze your lats together to bring the cable to your chest. Great exercise to stretch out and grow your lats.

Back/Glutes - Reverse Hyperextensions

Chest - Side to side box pushups

Shoulders - Lying down one arm rear lateral raises

Back - Standing low cable rows

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