Exercises spotlighted and described in detail. Exercise Spotlight Posters are available for viewing in JPEG and PDF format. They are also available to purchase in PDF format with the watermark and transparency removed. When purchased, the PDF file(s) will be sent to your email address. No refunds when purchasing Exercise Spotlight Posters.
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Lower Body
- Deadlift [Barbell]
- Deadlift [Dumbbells]
- Deadlift [Kettlebells]
- Deadlift [Single Leg, Kettlebell]
- Deadlift [Single Leg]
- Deadlift [Trap Bar]
- Lunge [Reverse]
- Lunge [Stationary]
- Squat [Bench Assisted, Dumbbell, Goblet Style]
- Squat [Bench Assisted]
- Squat [Dumbbell, Goblet Style]
- Squat [Facing a Wall]
- Squat [Kettlebells]
- Squat
Upper Body
- Bicep Curl [Barbell, Overhand Grip]
- Bicep Curl [Barbell, Underhand Grip]
- Chest Press [Flat Bench, Barbell]
- Chest Press [Floor, Dumbbells]
- Chest Press [Incline Bench, Barbell]
- Pulldown [Seated, Underhand Grip]
- Pulldown [Standing, Straight Arm, Pulley]
- Pushup [Incline, Smith Machine]
- Row [Seated, Neutral Grip]
- Tricep Pushdown [V-Bar, Pulley]
- Wrist Roller
Core
- High Plank [Hold, Extended Position]
- High Plank [Hold]
- High Plank [Mountain Climber, Gliders]
- Hip Lift
- Low Plank [Body Saw, Gliders]
- Low Plank [Hold]
- Superman [“A” Hold]
- Superman [“T” Hold]
- Superman [“W” Hold]
- Superman [“Y” Hold]
- Superman [Opposite Lift]
- Superman [Overhead Press]
Stretches
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Bicep Curl [Barbell, Overhand Grip]: An exercise that can serve to improve pulling strength, enhance grip strength, and reinforce a strong athletic stance while providing an opportunity to practice sound posture.
Bicep Curl [Barbell, Overhand Grip] JPEG
![Bicep Curl [Barbell, Overhand Grip] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Bicep-Curl-Barbell-Overhand-Grip-Watermarked.jpg){kind=link}
Bicep Curl [Barbell, Overhand Grip] PDF
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Bicep Curl [Barbell, Underhand Grip]: An exercise that can serve to improve pulling strength, add size to the arms, and reinforce a strong athletic stance while providing an opportunity to practice sound posture.
Bicep Curl [Barbell, Underhand Grip] JPEG
![Bicep Curl [Barbell, Underhand Grip] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Bicep-Curl-Barbell-Underhand-Grip-Watermarked.jpg){kind=link}
Bicep Curl [Barbell, Underhand Grip] PDF
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Cat Cow: A great exercise to improve spine flexibility and mobility, promote meaningful postural habits, and ease back, neck, and shoulder pain.
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Chest Press [Flat Bench, Barbell]: An effective compound exercise that can be used to help build upper body mass and size, increase pushing strength, bone density, and improve posture.
Chest Press [Flat Bench, Barbell] JPEG
![Chest Press [Flat Bench, Barbell] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Chest-Press-Flat-Bench-Barbell-Watermarked.jpg){kind=link}
Chest Press [Flat Bench, Barbell] PDF
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Chest Press [Floor, Dumbbells]: An important exercise to help develop posture and pushing strength.
Chest Press [Floor, Dumbbells] JPEG
![Chest Press [Floor, Dumbbells] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Chest-Press-Floor-Dumbbells-Watermarked.jpg){kind=link}
Chest Press [Floor, Dumbbells] PDF
Original Posting | Video Demonstration
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Chest Press [Incline Bench, Barbell]: An effective compound exercise that can be used to help build upper body mass and size, increase pushing strength, bone density, and improve posture.
Chest Press [Incline Bench, Barbell] JPEG
![Chest Press [Incline Bench, Barbell] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Chest-Press-Incline-Bench-Barbell-Watermarked.jpg){kind=link}
Chest Press [Incline Bench, Barbell] PDF
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Child’s Pose: A useful exercise to help stretch and lengthen the spine, open up the hips, and relieve stress and fatigue.
Child’s Pose JPEG | Child’s Pose PDF | Original Posting
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Deadlift [Barbell]: A challenging exercise that can help to strengthen the lower body, the muscles along the back, and lengthen the hamstrings. Furthermore, it provides an opportunity to improve posture and practice hip hinging.
![Deadlift [Barbell] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Deadlift-Barbell-Watermarked.jpg){kind=link}
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Deadlift [Dumbbells]: Strengthen the lower body, the muscles along the back, and lengthen the hamstrings as you execute a fundamental hip hinging pattern with dumbbells. Furthermore, improve full body posture and accelerate fat loss by practicing an exercise that requires a large amount of muscle activation.
![Deadlift [Dumbbells] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Deadlift-Dumbbells-Watermarked.jpg){kind=link}
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Deadlift [Kettlebells]: Strengthen the lower body, the muscles along the back, and lengthen the hamstrings as you execute a fundamental hip hinging pattern with kettlebells. Furthermore, improve full body posture and accelerate fat loss by practicing an exercise that requires a large amount of muscle activation.
![Deadlift [Kettlebells] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Deadlift-Kettlebells-Watermarked.jpg){kind=link}
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Deadlift [Single Leg, Kettlebell]: A useful exercise, loaded with a single kettlebell, that can help to develop strength in the posterior chain, correct muscle imbalances, and improve balance, core stability, and athletic performance.
Deadlift [Single Leg, Kettlebell] JPEG
![Deadlift [Single Leg, Kettlebell] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Deadlift-Single-Leg-Kettlebell-Watermarked.jpg){kind=link}
Deadlift [Single Leg, Kettlebell] PDF
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Deadlift [Single Leg]: A useful exercise to develop strength in the posterior chain, correct muscle imbalances, and improve balance, core stability. and athletic performance.
![Deadlift [Single Leg] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Deadlift-Single-Leg-Watermarked.jpg){kind=link}
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Deadlift [Trap Bar]: A deadlift, performed with a trap bar, that will assist with lower body and back strengthening, while helping to improve athletic performance, posture, and pulling power.
![Deadlift [Trap Bar] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Deadlift-Trap-Bar-Watermarked.jpg){kind=link}
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Hamstring Stretch [Hands on Wall]: A stretch that can help to lengthen the hamstrings, strengthen the back, prevent low back pain, and reduce the chance of injury.
Hamstring Stretch [Hands on Wall] JPEG
![Hamstring Stretch [Hands on Wall] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Hamstring-Stretch-Hands-on-Wall-Watermarked.jpg){kind=link}
Hamstring Stretch [Hands on Wall] PDF
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High Plank [Hold, Extended Position]: A progression from a high plank hold that will improve core strength, posture, and balance, in addition to increasing flexibility while reducing the risk of back and spine injuries.
High Plank [Hold, Extended Position] JPEG | High Plank [Hold, Extended Position] PDF | Original Posting | Video Demonstration
![High Plank [Hold, Extended Position] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/High-Plank-Hold-Extended-Position-Watermarked.jpg){kind=link}
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High Plank [Hold]: A valuable exercise to enhance core strength, promote posture and balance, and improve joint integrity.
High Plank [Hold] JPEG | High Plank [Hold] PDF | Original Posting
![High Plank [Hold] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/High-Plank-Hold-Watermarked.jpg){kind=link}
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High Plank [Mountain Climber, Gliders]: An exercise, performed with a pair of gliders, that will help enhance core strength and coordination, improve hip mobility and shoulder stability, and boost cardiovascular conditioning.
High Plank [Mountain Climber, Gliders] JPEG | High Plank [Mountain Climber, Gliders] PDF | Original Posting | Video Demonstration
![High Plank [Mountain Climber, Gliders] JPEG](https://www.pgwellness.com/wp-content/uploads/2020/11/High-Plank-Mountain-Climber-Gliders-Watermarked-scaled.jpg){kind=link}
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Hip Lift: A helpful exercise to improve spine and hip flexibility, strengthen the posterior chain, enhance posture, and promote balance.
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Low Plank [Body Saw, Gliders]: Improve core strength, posture, balance, and reduce the risk of back and spine injuries by learning how to train the abdominals to resist lumbar extension.
Low Plank [Body Saw, Gliders] JPEG | Low Plank [Body Saw, Gliders] PDF | Original Posting | Video Demonstration
![Low Plank [Body Saw, Gliders] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Low-Plank-Body-Saw-Gliders-Watermarked.jpg){kind=link}
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Low Plank [Hold]: An effective exercise to enhance core strength, improve posture and balance, and decrease the risk of injury.
Low Plank [Hold] JPEG | Low Plank [Hold] PDF | Original Posting
![Low Plank [Hold] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Low-Plank-Hold-Watermarked.jpg){kind=link}
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Lunge [Reverse]: A body weight reverse lunge will condition and strengthen the lower body, in addition to improving flexibility, posture, and athletic performance.
![Lunge [Reverse] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/08/Lunge-Reverse-Watermarked.jpg){kind=link}
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Lunge [Stationary]: An exercise that can add strength and size to the lower body, as well as improve flexibility, posture, and athletic performance.
![Lunge [Stationary] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Lunge-Stationary-Watermarked.jpg){kind=link}
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Pulldown [Seated, Underhand Grip]: A fundamental vertical pulling pattern that is useful for strengthening the upper body and the muscles along the back while you practice sitting up straight and holding strong posture in a seated position.
Pulldown [Seated, Underhand Grip] JPEG
![Pulldown [Seated, Underhand Grip] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Pulldown-Seated-Underhand-Grip-Watermarked.jpg){kind=link}
Pulldown [Seated, Underhand Grip] PDF
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Pulldown [Standing, Straight Arm, Pulley]: An exercise that can help to progress muscle development and pulling power, inaddition to strengthening and stabilizing the muscles along the spine.
Pulldown [Standing, Straight Arm, Pulley] JPEG
![Pulldown [Standing, Straight Arm, Pulley] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Pulldown-Standing-Straight-Arm-Pulley-Watermarked.jpg){kind=link}
Pulldown [Standing, Straight Arm, Pulley] PDF
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Pushup [Incline, Smith Machine]: A pushing exercise that will develop strength, power, and flexibility through the upper body, help one progress towards performing a traditional pushup from the floor, and improve one’s ability to execute a wide variety of pushup variations.
Pushup [Incline, Smith Machine] JPEG
![Pushup [Incline, Smith Machine] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Pushup-Incline-Smith-Machine-Watermarked.jpg){kind=link}
Pushup [Incline, Smith Machine] PDF
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Quadriceps Stretch [Standing]: A stretch that can help lengthen the quadriceps, improve balance, and reduce the possibility of back or knee pain.
Quadriceps Stretch [Standing] JPEG
![Quadriceps Stretch [Standing] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Quadriceps-Stretch-Standing-Watermarked.jpg){kind=link}
Quadriceps Stretch [Standing] PDF
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Row [Seated, Neutral Grip]: A fundamental horizontal pulling pattern that is useful for strengthening the upper body and the muscles along the back while you practice sitting up straight and holding strong posture in a seated position.
Row [Seated, Neutral Grip] JPEG
![Row [Seated, Neutral Grip] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Row-Seated-Neutral-Grip-Watermarked.jpg){kind=link}
Row [Seated, Neutral Grip] PDF
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Squat [Bench Assisted, Dumbbell, Goblet Style]: This front-loaded squat variation can serve to increase full body strength, enhance athletic performance, and incorporating a bench can help to reinforce a strong movement pattern, consistent depth, and allow for the safe execution of a squat.
Squat [Bench Assisted, Dumbbell, Goblet Style] JPEG
![Squat [Bench Assisted, Dumbbell, Goblet Style] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Squat-Bench-Assisted-Dumbbell-Goblet-Style-Watermarked.jpg){kind=link}
Squat [Bench Assisted, Dumbbell, Goblet Style] PDF
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Squat [Bench Assisted]: A simple body weight exercise that can help to increase full body strength, enhance athletic performance, and incorporating a bench can help to reinforce a strong movement pattern, consistent depth, and allow for the safe execution of a squat.
![Squat [Bench Assisted] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Squat-Bench-Assisted-Watermarked.jpg){kind=link}
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Squat [Dumbbell, Goblet Style]: This front-loaded squat variation can serve to increase full body strength, enhance athletic performance, promote flexibility, and develop posture.
Squat [Dumbbell, Goblet Style] JPEG
![Squat [Dumbbell, Goblet Style] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Squat-Dumbbell-Goblet-Style-Watermarked.jpg){kind=link}
Squat [Dumbbell, Goblet Style] PDF
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Squat [Facing a Wall]: A screening tool that can be used to assess and improve squatting technique, in addition to promoting flexibility and posture development.
![Squat [Facing a Wall] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Squat-Facing-a-Wall-Watermarked.jpg){kind=link}
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Squat [Kettlebells]: A challenging exercise that can serve to increase full body strength, enhance athletic performance, promote flexibility, and develop posture.
![Squat [Kettlebells] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Squat-Kettlebells-Watermarked.jpg){kind=link}
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Squat: A simple body weight exercise that can help to increase full body strength, enhance athletic performance, promote flexibility, and develop posture.
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Superman [“A” Hold]: An isometric exercise, resembling the letter “A”, that will strengthen the muscles that help to support and stabilize the spine. Furthermore, this exercise will prevent low back pain as you practice meaningful postural habits.
Superman [“A” Hold] JPEG | Superman [“A” Hold] PDF | Original Posting | Video Demonstration
![Superman [“A” Hold] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Superman-A-Hold-Watermarked.jpg){kind=link}
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Superman [“T” Hold]: An isometric exercise, resembling the letter “T”, that will strengthen the muscles that help to support and stabilize the spine. Furthermore, this exercise will prevent low back pain as you practice meaningful postural habits.
Superman [“T” Hold] JPEG | Superman [“T” Hold] PDF | Original Posting | Video Demonstration
![Superman [“T” Hold] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Superman-T-Hold-Watermarked.jpg){kind=link}
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Superman [“W” Hold]: An isometric exercise, resembling the letter “W”, that will strengthen the muscles that help to support and stabilize the spine. Furthermore, this exercise will prevent low back pain as you practice meaningful postural habits.
Superman [“W” Hold] JPEG | Superman [“W” Hold] PDF | Original Posting | Video Demonstration
![Superman [“W” Hold] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Superman-W-Hold-Watermarked.jpg){kind=link}
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Superman [“Y” Hold]: An isometric exercise, resembling the letter “Y”, that will strengthen the muscles that help to support and stabilize the spine. Furthermore, this exercise will prevent low back pain as you practice meaningful postural habits.
Superman [“Y” Hold] JPEG | Superman [“Y” Hold] PDF | Original Posting | Video Demonstration
![Superman [“Y” Hold] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Superman-Y-Hold-Watermarked.jpg){kind=link}
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Superman [Opposite Lift]: A beneficial exercise that can strengthen the muscles along the back, helping to support and stabilize the spine, prevent back pain, and improve posture.
Superman [Opposite Lift] JPEG] | Superman [Opposite Lift] PDF | Original Posting
![Superman [Opposite Lift] JPEG]](https://www.pgwellness.com/wp-content/uploads/2019/09/Superman-Opposite-Lift-Watermarked.jpg){kind=link}
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Superman [Overhead Press]: A beneficial exercise that can strengthen the muscles along the back, helping to support and stabilize the spine, prevent back pain, and improve posture.
Superman [Overhead Press] JPEG | Superman [Overhead Press] PDF | Original Posting
![Superman [Overhead Press] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Superman-Overhead-Press-Watermarked.jpg){kind=link}
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Tricep Pushdown [V-Bar, Pulley]: An effective exercise that can help add size to the arms, improve pushing strength, and reinforce a strong athletic stance while providing an opportunity to practice sound posture.
Tricep Pushdown [V-Bar, Pulley] JPEG
![Tricep Pushdown [V-Bar, Pulley] JPEG](https://www.pgwellness.com/wp-content/uploads/2019/09/Tricep-Pushdown-V-Bar-Pulley-Watermarked.jpg){kind=link}
Tricep Pushdown [V-Bar, Pulley] PDF
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Wrist Roller: An exercise used to strengthen the forearms, improve grip strength, reinforce an athletic stance, and provide an opportunity to practice essential postural habits.
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A big part of what I intend to do with PGWellness is educate and advise people on how to exercise safely and effectively, so I have created these teaching tools in the form of Exercise Spotlight Posters. My hope is that these posters will be received as study aids, providing you an opportunity to learn something new and explore alternative forms of exercise, ultimately picking and choosing what works best for you and your individual objectives.