Signature Methods

1. Grab a dumbbell and hold it by one of it's ends, close to your chest. Adopt a standing position with a shoulder width stance. This will be your starting position.

2. As you inhale, bend at your knees and waist in order to squat until your thighs become parallel (or just past) to the floor. Tip: Maintain an upright torso throughout the movement.

3. At the bottom of the movement, pause for a moment, then push through your heels whilst exhaling until you return to a standing position.

4. Repeat for the recommended amount of repetitions.

1. While in a standing position, grab two dumbbells and keep your arms by your sides. This will be your starting position.

2. Take a step forward (slightly larger than a normal step) and as you land, drop your body down so that you create two right angles at your knees. Inhale as you do so while maintaining a straight torso. Make sure that you keep your front knee over your heel and not over your toes. Your front shin should now be perpendicular to the floor.

3. As you exhale, use mainly the heel of your front foot and push off the floor towards the starting position again.

4. Alternate legs as you go and repeat for the recommended amount of repetitions.

1. Set the height of the pins in a squat rack so that the barbell can lay across your shoulders comfortably.

2. Next, set the safety bars at the desired height (typically waist high) so that if you fail on a rep, they will take the weight and you will be safe.

3. Load up the barbell with the correct amount of weight on it and you are now ready to go. Step underneath the bar and take the weight across the front of your shoulders. You can either relax your wrists and place then under the bar to secure its position or you can cross your arms over and lift your elbows, which ever is most comfortable for yourself.

4. Maintain a straight back and a small bend at your knees when un-racking the bar. Press through your legs to lift the bar up and take a small step backwards into the middle of the rack. Adopt a shoulder width stance with your toes slightly pointing outward.

5. Maintain a straight back throughout the movement and keep your head up. This will be your starting position. Inhale and begin to descend by bending at your knees and hips. Your weight should be put predominantly through your heels as you sit back into the movement until your thighs are either parallel or just past to the floor.

6. After a brief pause, exhale and return the bar to the starting position along the same path, push through your heels with the force being driven through your quads to do so.

7. Stand to attention with your legs fully extended, back straight and shoulders relaxed.

8. Repeat for the recommended amount of repetitions.

1. Grab a loaded barbell and adopt a standing position with your feet shoulder width apart. Have your arms in front of you but still perpendicular to the floor (overhand grip, palms facing behind you).

2. Slightly bend at your knees and maintain a straight back throughout. This will be your starting position. While keeping your knees stationary, inhale as you lean forwards from your waist (remember to keep a straight back), keeping the barbell close to you as you go. Keep lowering the barbell towards your feet until you feel a stretch in your hamstrings. After a brief pause bring your torso upright again by pushing your hips forward. Tip: Remember, this whole movement is performed with 'stiff' legs (slight bend at the knee, but no more) and a straight back throughout.

3. Exhale as you perform this part of the movement.

4. Repeat for the recommended amount of repetitions.

1. Load up a barbell with your desired amount of weight and set it on the floor.

2. Take a seat on the floor with your legs underneath the bar, your back should be supported by a bench or an elevated step with your shoulder blades being the point of contact.

3. Roll the bar up and over your legs until it is directly above your hips, bend at your knees and walk your feet in towards your glutes.

4. While exhaling, squeeze your glutes and drive your heels to lift your hips towards the ceiling. As you do so, lean back over the back support and keep driving upward until your glutes are fully contracted and your body is parallel with the floor.

5. Inhale and gently relax your glutes to return the barbell back along the same path to the starting position.

6. Repeat for the recommended amount of repetitions.

1. Stand with your torso upright holding two dumbbells in your hands by your sides.

2. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor.

3. This will be your starting position. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.

4. As you inhale, go back to the starting position by slowly lowering the heels.

5. Repeat for the recommended amount of times.

1. Place the recommended amount of weight on the machine and take a seat.

2. Once you are seated, place you feet on the foot plate with your toes pointed outward to create a 'V' shape with your heels.

3. Next, adjust the height of the lever pad and place your lower thighs under it. Place your hands on top of the lever pad in order to prevent it from slipping.

4. Lift the lever slightly by pushing through the balls of your feet and release the safety bar. This will be your starting position. Inhale as you slowly lower your heels towards the floor and continue until your calves are fully stretched.

4. As you exhale, press through the balls of your feet, contracting the calves until your ankles are as high as possible.

5. Hold and squeeze your calves for a second before repeating the movement for the recommended amount of repetitions.

1. Place the recommended amount of weight on the machine and take a seat.

2. Once you are seated, place you feet on the foot plate with your toes pointing together, with your heels apart.

3. Next, adjust the height of the lever pad and place your lower thighs under it. Place your hands on top of the lever pad in order to prevent it from slipping.

4. Lift the lever slightly by pushing through the balls of your feet and release the safety bar. This will be your starting position.

5. Inhale as you slowly lower your heels towards the floor and continue until your calves are fully stretched.

6. As you exhale, press through the balls of your feet, contracting the calves until your ankles are as high as possible.

7. Hold and squeeze your calves for a second before repeating the movement for the recommended amount of repetitions.