Use the safety gear that is on quality equipment

The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength. Plus it feels great after completing a set of heavy dead lifts or squats.

The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.

The barbell row is an important exercise for the upper back.

The dumbbell bench press is a fine alternative to the barbell version of the exercise. It helps develop coordination while at the same time allowing the muscles to take a break from the heavy lifting normally associated with the barbell bench press.

Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.

The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.

A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting. Coaches can use this drill to teach correct sprinting mechanics and body position for acceleration.

The barbell curl is universally recognized as one of the main bicep building exercises.

The hammer curl is a staple in many lifters gym bag of muscle exercises.

Several different lifting belts shown and explained.

The military press is the preeminent shoulder exercise and is included in all well designed strength training programs.

The pendulums are some of the best pre-hab shoulder exercises for a number of reasons. They are effective, easy to do and feel great.

The seated good morning is another variation of the standing version of this low back exercise.

The single arm low cable pull unilaterally strengthens the upper back while at the same time improving your ability to move weight with one arm.

Build your obliques with this dumbbell exercise.

Cheating on a lift is not a normally accepted method of training. Here are the three most commonly used cheating movements seen in the barbell curl.

Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres. This drill is excellent for developing acceleration power, make sure you maintain correct form throughout. You can adjust the weight of the sandbag to suit your strength goals.

Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise. You can adjust the weight of the sandbag to suit your strength goals.

If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise. You can create a homemade sandbag by using this excellent resource by Ross Enamait. http://www.rosstraining.com/sandbagconstructionkit.pdf The Sandbag to Shoulder Lift is similar to a clean however the lift is made a lot simpler due the sandbag and still works all major muscles in the body.

Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports. You can adjust the weight of the sandbag to suit your strength goals.

The seated dumbbell shrug helps to eliminate a majority of lower body assistance to the movement.

The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handstand the shoulders are an important part of the body. The Shoulder Press can be performed from two positions shown in the video and with varying loads can be used to train for power, strength and hypertrophy. The Shoulder Press is an important exercise and as such is another “core” exercise in many strength and conditioning programmes.

Skipping rope is an excellent general warm up exercise. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body. Similar to Olympic lifts it involves the recruitment of whole body muscles however the lift is less challenging and offers an excellent alternative to Olympic lifts. The exercise can be used to train power, strength and is great as a conditioning exercise to improve fitness.

Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.

Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly. Be sure to have good technique before advancing the speed of this drill.

One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back. Have the athlete progress at their own rate through this drill by asking them to complete the drill correctly before performing the drill at maximum speed.

One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction. It can also be used as an effective tool to develop lateral running mechanics.

A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement. This movement is especially useful for athletes in sports that require simultaneous use of lower and upper body muscles to displace objects. Note that this movement does not occur as two major movements ie. a lunge and then press, it is a lunge and then on the upward motion a press.

The mid chest bench press position is favored by some new lifters as the technique is easier to learn and apply.

Keeping the rotator cuff muscles strong helps to maintain healthy shoulders.

Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination. You can adjust the weight of the sandbag to suit your strength goals.

The exercise is designed to improve the reactive ability and strength of the ankle musculature. Many athletic movements require rapid changes in direction when the lower body may not be in the optimum position to provide power for these movements. However, the ankle musculature can more often than not contribute to the change in direction by providing a powerful “push-off”. In addition, this exercise challenges the ankle musculature to limit the time spent on the ground thus reducing the energy lost when the foot comes into contact with the ground.