Sets	Reps	Weight/Resistance
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Exercise Name:
Seated Military Press Machine - Beginner

Ready Position:
Adjust the seat so that the handles are level with your shoulders. Do at least 1 warm-up set of 5 to 8 reps with 50% of your workout weight to ensure that the machine is setup correctly for pain-free joint movement.

Get it Done:
Grip the handles tight, keeping your wrists straight and drive your feet into the ground, pushing your back into the support. Brace your stomach and drive your arms up bringing your elbows to your ears. To return to the start position, squeeze your shoulder blades down and back as you release the tension in your arms.

Pro Tips:
Many individuals have limited range of motion in their shoulder joints and may find this movement difficult to perform correctly, or pain-free. Seek out a qualified personal training professional to assist you in correcting any underlying issues that may be causing your limitations, prior to performing this exercise.

Sets	Reps	Weight/Resistance
1
2
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5

Exercise Name:
Split Squat - Beginner

Ready Position:
Start from a shoulder-width stance; taking a long stride forward with your right leg. Your front knee should be over your mid-foot, with your chin up, chest out, bracing your stomach, and allow your rear foot to be on its toes.

Get it Done:
Keep your chin up to avoid rounding your back during the movement. Have your weight distributed through the whole of your foot, and sit your hips down into the movement. At the bottom position, your right knee should be bent 90 degrees and your left knee should be 110 to 130 degrees. Try to avoid allowing your right knee to go past your toes and your left knee to touch the ground. You should be creating and absorbing the majority of the force with your hips, not your knees. To return to a standing position, use your hips and thigh muscles to drive your lead foot into the ground, and push off with your toes on your rear foot. Perform the desired number of repetitions and then repeat with the other side.

Pro Tips:
This movement must be done under control and within your body’s range of motion to avoid injury. Start with a limited range of motion and increase as your balance and stability improve. If you are unable to perform this movement without pain in your knees, seek out a qualified personal training professional to help address your personal compensation patterns and needs.