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1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

Variations: There are several ways to perform the exercise.

• One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
• The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
• A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.

1. Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
2. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
3. Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.
4. After a one second contraction, slowly go back down to the starting position.
5. Repeat for the recommended amount of repetitions.

Variations: There are multiple ways to perform calf raises. You can use dumbbells, barbells or various machines.

1. Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
2. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
3. Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
4. Slowly go back to the starting position.
5. Repeat for the recommended amount of repetitions.

Variations: You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time by using a single handle attachment.

1. Initiate the exercise by standing upright with a kettlebell in one hand.
2. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
3. Reverse the movement to return the weight to the starting position as you exhale.

Variations: None

1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
5. Repeat for the recommended amount of repetitions.

Variations: You can also do these standing on the head of the dumbbell, using a large dumbbell that is wider.

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Added Pro Biotics & Digestive Enzymes.

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We go to great lengths to ensure that Micro Whey contains preferentially selected batches of whey protein isolate which are carefully chosen to meet our very strict criteria that dictate the highest levels of protein, with virtually zero fat and carbohydrate. Its all sourced from the EU and does NOT contain any hormones or heavy metals which can be found in some non EU material.

Micro Whey contains Bio-Active Fractions

The whey protein found in Micro Whey is made using cross flow micro filtration. This unique process is carried out at low temperature to preserve many beneficial bio-active whey fractions like Glycomacropeptide, Lactoferrin, Immunoglobulin and others – please read our whey protein guide for more info with regard to their unqiue health effects.

Amazing range of flavours and sizes

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Recommended Use

Take 3 measures (approx. 30 grams) and mix with 400ml of water or skimmed milk.

Consume 2-3 servings daily.

Nutritional Information

Container Size: 909g

Serving Size: 3 scoops (30g)

Servings Per Container: 30

Amount Per Serving:

Total Calories: 108

Protein: 26g

Total Carbohydrates: 0.2g

Fat: 0.3g

Sodium: 55mg

Potassium: 293mg

Digezyme: 50mg

Ingredients

Cross Flow Micro Filtered Whey Protein Isolate, Flavourings, Natural Colourings, Artificial Sweeteners (Splenda sucralose, acesulfame k), Digezyme® (digestive enzyme blend).

In Summary:

PhD Synergy is a premium all in one product.  Contains 37g protein and 20g carbohydrates, methly-T3 strength stack with zinc matrix, cell volumising stack – creatine, l-glutamine and taurine.

PhD Nutrition Synergy ISO-7 can be used pre-workout, post-workout, in-between meals or any time of the day.

PhD Synergy is design to help gain lean muscle tissue, help with strength and power.

The product is ideally mixed with water, at 2 scoops per serving with 30 servings per tub.

PhD Synergy is available in five flavours: Banana, Chocolate Cookie, Chocolate Orange, Strawberry Creme and Vanilla.

In Summary:

PhD Nutrition Pharma Whey is a standard whey protein, with added bcaa’s (branched chain amino acids) and glutamine.  Come in five different flavours: Banana, Chocolate Cookie, Chocolate-Mint, Strawberry and Vanilla

The video suggests to mix with water as you don’t want to upset the uptake of the whey protein by adding milk (although i wouldn’t be too convinced by that).

Pharma Whey can also be added to meals to boost protein content.  1x 25g scoop gives 20g of protein!

The ideal times to take PhD Pharma Whey are anytime throughout the day, added to meal, post workout and in the morning at breakfast time.  The product can be used by male or females for muscle gain as protein is essential.

1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.