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TrainedByNik

Exercise Library

New exercises are added on a consistent basis

Please also keep in mind that different body types and different goals might need more detailed and advanced exercise execution adjustments.

  • Keep your body as upright as possible
  • Drive your glutes back as far as you can
  • Slow, controlled and consistent motion ONLY! No bouncing off the bottom! Full range of motion!
  • Go down slightly below the parralelย 
  • Inhale down, exhale up
  • PUSH THROUGH THE HEELS!
  • Place your feet closer, straight and lower
  • You should feel more bending and extending at the knee
  • Keep your back tight
  • Slow, controlled and consistent motion ONLY! Use full range of motion. No bouncing!
  • Inhale down, exhale up
  • Here you should feel more “stretch” in your quads
  • Place your feet higher, toes out and wider
  • You should feel more stretch in the back (Glutes and hamstrings)
  • Keep your back tight
  • Slow, controlled and consistent motion ONLY! Full range of motion. No bouncing!
  • Inhale down, exhale up
  • Here you should feel more “stretch” in your hamstrings and glutes
  • Get in a comfortable position, preferable use a smith machine
  • Put your feet a bit further forward and wider, toes slightly out
  • Go down HALF way, NOT all the way, go up a little faster (a little explosion), squeeze your glutes HARD at the top and hold for 1-2 seconds!
  • REMOVE any pressure from your feet, completely relax them! Focus on PUSHING WITH YOUR KNEES OUT AND DOWN!
  • Lean forward slightly (Perpendicular to the ground)
  • Push OUT a little faster (little explosion), squeeze for 1-2 seconds (you should feel “burn” on the side of your booty), down slower.
  • Place your feet STRAIGHT, moderate width
  • Your body must be lying firmly, NO GAPS anywhere!
  • Push your quads into the pad hard, don’t let your knees lift up
  • NO FLEXING YOUR LOWER BACK TO HELP THE MOVEMENT! Too common mistake.
  • Slow, controlled and consistent motion throughout the full set!
  • Drive your glutes AS FAR as you possibly can!
  • Don’t go crazy low (parallel to the ground is THE MAX), learn to balance on your heels!
  • Keep you back arched and straight!
  • Inhale down, exhale up!
  • As you go down, bend your knees slightly, then extend when you get up
  • Slow, controlled and consistent motion. Use full range of motion
  • Place your feet STRAIGHT, sloser to the center
  • Your body must stay firm!
  • Push your quad into the pad hard, don’t let your knee lift up
  • NO FLEXING YOUR LOWER BACK TO HELP THE MOVEMENT! Too common mistake.
  • Slow, controlled and consistent motion throughout the full set!
  • Do both sides (both sides done is 1 set)
  • There should be moderate distance between both legs (front legs SHOULDN’T go above your knee when you go down)
  • Go down, slightly lean forward, and up
  • Slow, consistent motion, no bouncing or going fast! Full range of motion
  • Moderate width, TOES TOWARDS YOUR FACE, ALL THE TIME!
  • Extend ALL the way up slowly, stay for 2 seconds, squeeze, and slowly down
  • Hold yourself tight into the seat
  • Adjust the machine so that: There is NO gap under your knees and NO gap between your lower back and a pad
  • Sit upright, body perpendicular to the ground, NO leaning back and forth during the exercise! Stay firm!
  • Bring your elbows DOWN (IN)
  • Start the movement with retracting your shoulders (bringing them back), feel the shoulder blades SQUEEZE, and only then continue the movement with your arms TO WRAP SHOULDER BLADES AROUND YOUR SPINE as hard as you can and hold for 1-2 seconds! Then let your shoulders and arms come back forward, stretch shoulder blades, and repeat!
  • Slow, consistent motion
  • Place yourself however you feel comfortable and stable
  • Start the movement with retracting your shoulders (bringing them back), feel the shoulder blades SQUEEZE, and only then continue the movement with your arms TO WRAP SHOULDER BLADES AROUND YOUR SPINE as hard as you can and hold for 1-2 seconds! Then let your shoulders and arms come back down, stretch shoulder blades, and repeat!
  • Slow, consistent motion
  • Get yourself comfortable and tight
  • Bring your elbows FORWARD, arms almost completely straight (very slight bent in the elbow)
  • FOCUS ON BRINGING THE WEIGHT AS FAR OUT AS YOU CAN, NOT UP. Up will load your upper back (but we focus on rear delts)
  • Weights here will be very light to perform exercise perfectly
  • Go up until your arms get parallel to the ground, not higher not lower, and all the way down
  • Slow, consistent motion
  • Sit upright, body perpendicular to the ground, stay tight to the pad. NO leaning back and forth during the exercise! Stay firm!
  • Bring your elbows UP (OUT)
  • Start the movement with retracting your shoulders (bringing them back), feel the shoulder blades SQUEEZE, and only then continue the movement with your arms TO WRAP SHOULDER BLADES AROUND YOUR SPINE as hard as you can and hold for 1-2 seconds! Then let your shoulders and arms come back forward, stretch shoulder blades, and repeat!
  • Slow, consistent motion
  • Stand firm, DON’T lean back to help you push!
  • Bring elbows slightly in, in front of you, turn wrists slightly in as well
  • Starting on the level of your ears, push weights all the way up (full elbow extension), bring dumbbells together. Then as you go down, bring dumbbells apart and to the level of your ears (Not lower).
  • Slow, consistent motion, no jerking
  • Lean forward slightly, turn your wrists IN
  • Bring your elbows forward in the starting position
  • Focus on lifting weights as far OUT away from yourself, NOT UP. (Focusing on going up will load your traps, we focus on the shoulders)
  • KEEP ELBOWS ABOVE YOUR WRISTS ALL THE TIME! Never let the elbows drop!
  • Go up until your arms get parallel to the ground, then all the way down
  • Slow, consistent motion, NO jerking
  • Stand firm, don’t help the movement with your upper body
  • ย Fully extend your elbows, stay down for 1-2 seconds, then go back up (but not too high – see the video)
  • Feel the SQUEEZE and burn in your triceps
  • Slow, consistent motion, NO jerking
  • Stand firm, don’t let your body help the movement by leaning back (it uses your lower back)
  • Start with your biceps in a fully stretched position, flex your arms (but NOT all the way up – see the video), go all the way down to fully stretched position
  • ย Feel the squeeze of your biceps
  • Slow, consistent motion, NO jerking
  • THE MAIN THING TO FOCUS ON IS CRUNCHING YOUR UPPER BODY, TRYING TO FOLD (ROUND) YOURSELF AS HARD AS YOU CAN, stay up for 1-2 seconds
  • As soon as you are fully crunched, DON’T go higher, your abs function ends right there! Then slowly go down to get abs stretched, and repeat again!
  • Put on hands on your stomach to feel its contractions, it’s a great trick to feel them working more!
  • Important trick – EXHALE AS MUCH AIR OUT OF YOURSELF ON THE WAY UP AS POSSIBLE (OUT OF BOTH LUNGS AND STOMACH), don’t be afraid to breathe loudly. IT WILL MAKE YOUR ABS CONTRACT EVEN HARDER AND BURN LIKE HELL!
  • Slow, controlled and consistent motion. No springing off the ball
  • THE MAIN THING TO FOCUS ON IS CRUNCHING AT THE LEVEL OF YOUR LOWER STOMACH, TRYING TO FOLD (ROUND) THERE AS HARD AS YOU CAN, stay up for 1-2 seconds (might be hard though)
  • Then slowly go down to get abs stretched, and repeat again!
  • Important trick – EXHALE AS MUCH AIR OUT OF YOURSELF ON THE WAY UP AS POSSIBLE (OUT OF BOTH LUNGS AND STOMACH), don’t be afraid to breathe loudly. IT WILL MAKE YOUR ABS CONTRACT EVEN HARDER AND BURN LIKE HELL!
  • Slow, consistent motion. No jerking of dropping legs fast

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