This is a video library for my clients and anyone in need of seeing weight training exercises in action. Most of these link to my Instagram page, @fitgalmindy, where I’ve collected them in the gym over time. Please use them at your own discretion. I ask two things of you if you use my videos and tips for training ideas:

1. Focus on form and activating the prime mover to make the weight move, not how much load you can move

2. Chase the process….do this with consistency over lots of time. Give it years, not just months!

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-Mindy | mindy@mindyirish.com

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LEGS

Abductions banded seated, compound set

Abductions seated machine

Abductions standing with a weighted bar

Abductions banded, quadruped (on all fours)

Abductions, band walks (3rd slide)

Abductions, lateral band walks

Abductions: Banded Quadruped (on all 4s)

Alternating Hip Hinge and Squat on the Cables*

Barbell Reverse Lunge for Glutes*

Barbell Walking Lunges for Glutes*

Back Extension, Hyperextension; Video #2

Back Extensions on the Glute/Ham Developer*; Back extension vs. Reverse Hypers

Banded Lateral Extensions

Bulgarian Split Squats

Cable Kickbacks; Set the pin 3 high, angle out 30 degrees

Cable Kickbacks (scroll the post!)

Cable Pull-Thru; Video #2

Cable Sumo Deadlift*

Calf Raises, Bodyweight with varied foot placement

Calf Raises, Standing Dumbbell

Calf Raises, Smith Loaded

Deadlift, Barbell; Video #2; Video #3

Deadlift, Barbell: Video #4

Deadlift, Cable with shoulders-width stance

Deadlift, Cable with Sumo Stance

Deadlift, Dumbbell with Sumo Stance

Deadlift, Hex Bar* (Deadlift is shown after the back row)

Deadlift, Hex Bar

Deadlift, Hex Bar; 3 angles

Deadlift, Barbell: RDL

Deadlift, RDL on the Belt-Squat Machine

Deadlift, KB RDL

Deadlift, 1-Leg Romanian (RDL)

Deadlift, 1-Leg KB RDL

Deadlift, straight-leg Barbell, stool elevated

Deadlift, Stiff-Leg Barbell

Deadlift, Stiff-Leg, Sumo Stance

Deadlift Variations: American (ADL), Romanian (RDL), Straight-Leg, Stiff-Leg (also below)

Deadlift Jefferson Curl

Donkey Kicks, Banded; Cable with straight legs (Hamstring focus)

Duck Butt (first video); Also includes quadruped hip extension on the reverse hyper and a cable 1-leg RDL

Elevated hip thrusts: Glutes, Hamstrings

Elevated Hip Thrust and Reverse Hyperextensions*

Glute Cable Kickback Superset with Seated Abductions*

Glute Bridges: Bodyweight, Plate, Barbell

Glute Bridge, Barbell

Glute/Ham Raise Machine, slow motion

Glute Ninja Kicks on the Cables

Glute Primers, Training Warm-Up*

Good Morning, Barbell: Glutes, Hamstrings; Video #2

Hamstring One-Leg Rollouts on the Stability Ball

Hamstring Quadruped (on all 4s) Dumbbell Extension

Hex Bar Straight Leg DeadLift

Hip Hinge for the Deadlift*

Hip Hinge practice, no load, form only

Hip Hinge practice, bands only; Video #2

Hip Hinge practice on the cables, Video #2

Hip Hinge practice paired with a Plated Hip Thurst

Hip Hinge practice on a loaded T-bar

Hip Hinge practice on a weight bench

Hip Thurst

Hip Thursts, Barbell, Video #1; Video #2, Video #3

Video #4, Video #5

Hip Thrusts, Elevated and Superset with Banded Abductions

Hip Thrusts, Frog Pumps

Hip Thrusts, On the Leg Extension Machine

Hip Thrust Teaching Progression: Bodyweight, Plate, Barbell

Hip Thrusts, Elevated: Glutes, Hamstrings

Hip Thrusts, Elevated, 1-leg

Jefferson Curls

Kickbacks on the cables; Set the pin 3 high; angle out 30 degrees

Kickback pulses (second slide)

Kickback 21s (7 low, 7 high, 7 full range of motion)

Kettlebell Swings

1-Arm KB Swing

Lunges, Bulgarian; Close stance to activate the quads

Lunges, Bulgarian; Glute Focused, more width apart in feet base

Lunges: Curtsy Deficit

Lunges, Walking; Dumbbell or Plates

Lunges, Walking short stride for quads

Lunges: Reverse lunge with front-loaded barbell

Step Up: DB to an elevated platform

One-Leg Stretch (second part of the video): Glutes, Hamstrings; Video #2

Prone Incline Bench Frogger

Quadruped Hip Extensions on the Ham Curl Machine

Quadruped Hip Extensions on the Reverse Hyper Machine*

Quadruped Hip Extension with a Dumbbell

Reverse Hyperextensions on Machine (Glutes)*

Reverse Hyperextensions, incline bench and stability ball

Reverse Hyperextensions on the Back Extension Machine

Reverse Hyperextensions on Glute/Ham Developer

Reverse Hyperextensions Banded on Back Extension Machine

Back extension vs. Reverse Hypers

Seated Abduction Machine for Glutes*

Stability Ball Hamstring Curls

Standing Glute Abductions*

Straight-Leg Dumbbell Deadlifts

Straight-Leg Plate Deadlifts on a stool for range of motion

Squat: Bodyweight

Squat: Barbell Overhead

Squat: Front Barbell

Squat: Knee Squat; Video #2; Video #3

Squat: Machine Squat reverse standing, paired with alternating Hip Hinges

Squat: Sissy Squat; Video #2

Squat: Skater

Squat: Zercher Squat; Video #2

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CHEST and ARMS

Balance Dumbbell Bicep Curls

Bench Dips for Chest, Arms, and Shoulders

Bicep Curls, Barbell

Bicep Cross-Body Dumbbell Curls*

Bicep Curls, Dumbbells; Sitting, Narrow stance, Wide base, 1-Leg demos

Biceps Curls, Dumbbell Hammer Curls

Bicep Curls using Dumbbells and balancing on 1 leg

Bicep Curls using Dumbbells in a V-sit*

Bicep Cable Curls

Bicep Cable Curl: Seated row machine, 1 arm

Chest: Incline Bench Dumbbell Chest Press

Chest, Barbell Bench Press

Chest: 1-arm Dumbbell Chest Press on Stability Ball

Chest: Push-Up Variations: Knees lowered, Traditional, Feet elevated

Chest: Basic Push-Up

Chest: Push-Up with feet elevated on a stability ball

Chest and Triceps: Seated Plate Dips

Tricep Bent Cable 2-Arm Kickbacks*

Tricep Dumbbell Skullcrushers, Overhead Extensions

Tricep Pressdown, Underhand and Neutral Grip

Tricep Bench Dip

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BACK

Back Day, Train the Angles*

Bent-Over Dumbbell Row; Video #2

Bent-Over Cable Motorcycle Row; Video #2

Bent-Over Cable Motorcycle “Stretch” Row

Bent-Over Cable Wide-Grip Row, elevated on a platform

Cable One-Arm Stretch Row, Video #1; Video #2; Video #3

Cable One-Arm Standing Row

Cable One-Arm Pulldown

Cable Seated Close-Grip Row

Cable Parallel Grip

Cable V-Bar Close Grip

Dumbbell Pullover*

Inverted Bodyweight Rows on Cable Machine

Inverted Bodyweight Rows on Smith Machine*

Video #2

Video #3

Inverted Bodyweight Row on a Barbell, Stability Ball

Inverted Back Row on the Stability Ball*

Lat Pull-Down Prone (Face Down) on Incline Bench*

Lat Pull-Down, Banded

Lat Pulldown and Weighted Stretching*

Lat Pull-Down, Stretch and off the seat; Video #2

Lat Pull-Down, Narrow-Grip Floor Kneeling Video, #1; Video #2

Meadows 1-arm row*

Motorcycle Rows (2nd video shown)*

One-Arm Bent-Over Cable Row

One-Arm DB Row and Lat Pull-Down with parallel-grip bar

Overhead DB row

Prone Incline Bench DB Row, pulling low to high

Video #2

Protract and Retract for Back Exercises*

Pull-Ups, Video #1; Video #2; Video #3

Eccentric Pull-Ups

Weighted Pull-Ups

Pull-Ups Parallel Grip (2 bars)

Pull-Ups using V-handle

Pull-Ups: Wide grip, Neutral grip, Narrow grip

Rack Pulls* Video #2* Video #3*

Split-Rope Kneeling Lat Pulldown for middle back

Straight-Arm Cable Pulldown; Video #2

T-Bar Row with Anchored Barbell

T-Bar Row Machine

Underhand Lat Pull-Down

Weight Training: Back Day Exercises*

Wide-Grip Lat Pull-Downs

Wide-Grip Floor Kneeling Lat Pull-Down, Video #1; Wide-Grip Floor Kneeling Lat Pull-Down, Video #2

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SHOULDERS

Bradford Shoulder Press for Front Delts*

Band and Cable Lateral Raises

Band Face Pulls and Lateral Raises

Converging Overhead Dumbbell Laterals, Around the Worlds

Front Raise, Dumbbells

High Rows with DBs for Medial Delts

Incline Bench Dumbbell Giant Set: Front raises, Side laterals, Rear Delt Raises

Incline Bench Lateral Raise for Medial Delts; T-slides added

Cable Lateral Raises , Video #2, Video #3

Lateral Dumbbell Raise

Lateral Dumbbell Raise, Charles Poliquin Style

Lateral DB 1.5 Raise to Front Raise to Laterals

Landmine Barbell Shoulder Press*

Landmine 1-Arm Shoulder Press

Lateral DB T-Raise (Laterals to Converging to Front Raise overhead)*

Lateral DB T-Raise (with front raise!) and a how-to tutorial*

Lying Cable Upright Rows for Front Delts*

Military Press, barbell; Video #2

Video #3

Overhead 1-arm Dumbbell Shoulder Press for Front Delt*

Overhead 1-arm DB Shoulder Press, Standing

Overhead 1-arm KB Press

Overhead Dumbbell V Press for Shoulders*

Overhead Presses, Kneeling Dumbbell, 1-arm; Video #2

Prone, incline bench plate front raise

Seated Cable High Rows for Rear Delts*

Seated Cable Face Pulls for Rear Delts, split-rope

Rear Delt Dumbbell Fly*

Rear Delt Cable High Row, Video #1; Video #2 Video #3

Rear Delt Cable Horizontal Lateral Extensions on the Stability Ball;

Video #2

Rear Delt Cable Split-Rope Face Pulls

Rear Delt Cable Scarecrow Flys; Video #2 Video #3*

Video #4 (3rd video on this link)

Rear Delt Incline Bench DB Fly

Rear Delt 1-arm face pull and 1-arm pec-dec machine

Rear Delt Pec Dec Machine, standing; Video #2, Video #3

Seated dumbbell serratus anterior raise

Upright Row, Front Delts

W Press with Dumbbells; No video yet, but it’s a seated overhead press pushing out to the outside of the W, down, then in to the inside of the W, down; that’s 1 rep!

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