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Women's back extension

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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.

Women's barbell bench press

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The barbell bench press is a fundamental upper body exercise for both men and women. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

Women's barbell curl

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

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Women's barbell military press

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The barbell military press has no peer amongst other upper body shoulder exercises.

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Women's barbell row

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

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Women's cat and camel

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It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.

Women's dumbbell bench press

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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.

Women's dumbbell military press

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The dumbbell military press is a fine exercise for women who desire strong triceps.

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Women's dumbbell standing calf raise

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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.

Women's non supported dumbbell row

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Developing the upper and lower back will mean doing rows of all forms.

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Women's stiff leg dead lift

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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.

Wrist Wraps

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Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Zig Zag Sprints

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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.

Using safety gear in the gym

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Use the safety gear that is on quality equipment

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Women's alternating and normal hammer curl

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The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

The Low Chest Bench Press Position

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The low chest bench press position is the most effective and efficient benching position as it shortens the bar stroke a significant amount if you have a good arch.

The military press

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

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

The non supported dumbbell row

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The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.

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The Non supported Spider Curl

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The spider curl is another variation of the barbell curl. This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

The Pendulum Shoulder Exercise

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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 Dumbbell Military Press

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The seated dumbbell military press is an excellent alternative to the standing barbell military press, especially if your back is a bit sore from doing dead lifts.

The Seated Good Morning

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

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

The Shoulder Warm Up

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A dynamic shoulder warm up ensures your potential power capabilities will be safely present when doing an upper body exercise.

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The Single Arm Low Cable Row

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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.

The Standing Good Morning

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The standing good morning is an excellent lower back exercise and one that I use with the majority of my trainees.

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

Standing Calf

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The standing calf exercise is common in well thought out programs.

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The standing side bend

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Build your obliques with this dumbbell exercise.

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The Barbell Curl

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

This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?

The supported dumbbell row

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The supported dumbbell row takes the stress off the lower back while at the same time developing the upper back into a strong and powerful structure.

The Gironda Curl

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Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.