mechanic
stringclasses 3
values | secondaryMuscles
stringclasses 17
values | name
stringlengths 5
58
| force
stringclasses 4
values | instructions
stringlengths 14
3.21k
| equipment
stringclasses 13
values | primaryMuscles
stringclasses 17
values | output
stringlengths 309
3.56k
|
|---|---|---|---|---|---|---|---|
compound | forearms | One-Arm Open Palm Kettlebell Clean | pull | Place one kettlebell between your feet; Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand; Throw the kettlebell out in front of you and catch the handle with one hand; Take the kettlebell to the floor and repeat; Make sure to work both arms; | kettlebells | hamstrings | The One-Arm Open Palm Kettlebell Clean exercise uses a pull force. The One-Arm Open Palm Kettlebell Clean exercise has a compound mechanic. The One-Arm Open Palm Kettlebell Clean exercise is performed with kettlebells equipment. The One-Arm Open Palm Kettlebell Clean exercise primarily targets the hamstrings muscle(s). The One-Arm Open Palm Kettlebell Clean exercise engages the forearms muscle(s) as secondary muscles. The One-Arm Open Palm Kettlebell Clean exercise is performed as such: Place one kettlebell between your feet; Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand; Throw the kettlebell out in front of you and catch the handle with one hand; Take the kettlebell to the floor and repeat; Make sure to work both arms; |
compound | calves | One-Arm Overhead Kettlebell Squats | push | Clean and press a kettlebell with one arm; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so; Press the weight overhead by extending through the elbow;This will be your starting position; Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up; Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet; | kettlebells | quadriceps | The One-Arm Overhead Kettlebell Squats exercise uses a push force. The One-Arm Overhead Kettlebell Squats exercise has a compound mechanic. The One-Arm Overhead Kettlebell Squats exercise is performed with kettlebells equipment. The One-Arm Overhead Kettlebell Squats exercise primarily targets the quadriceps muscle(s). The One-Arm Overhead Kettlebell Squats exercise engages the calves muscle(s) as secondary muscles. The One-Arm Overhead Kettlebell Squats exercise is performed as such: Clean and press a kettlebell with one arm; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so; Press the weight overhead by extending through the elbow;This will be your starting position; Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up; Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet; |
compound | abdominals | One-Arm Side Deadlift | pull | Stand to the side of a barbell next to its center; Bend your knees and lower your body until you are able to reach the barbell; Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways); You may need a wrist wrap if you are using a significant amount of weight; This is your starting position; Use your legs to help lift the barbell up while exhaling; Your arms should extend fully as bring the barbell up until you are in a standing position; Slowly bring the barbell back down while inhaling; Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring; Repeat for the recommended amount of repetitions; Switch arms and repeat the movement; | barbell | quadriceps | The One-Arm Side Deadlift exercise uses a pull force. The One-Arm Side Deadlift exercise has a compound mechanic. The One-Arm Side Deadlift exercise is performed with barbell equipment. The One-Arm Side Deadlift exercise primarily targets the quadriceps muscle(s). The One-Arm Side Deadlift exercise engages the abdominals muscle(s) as secondary muscles. The One-Arm Side Deadlift exercise is performed as such: Stand to the side of a barbell next to its center; Bend your knees and lower your body until you are able to reach the barbell; Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways); You may need a wrist wrap if you are using a significant amount of weight; This is your starting position; Use your legs to help lift the barbell up while exhaling; Your arms should extend fully as bring the barbell up until you are in a standing position; Slowly bring the barbell back down while inhaling; Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring; Repeat for the recommended amount of repetitions; Switch arms and repeat the movement; |
isolation | not applicable | One-Arm Side Laterals | push | Pick a dumbbell and place it in one of your hands; Your non lifting hand should be used to grab something steady such as an incline bench press; Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance; Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you; This will be your starting position; While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass; Continue to go up until you arm is parallel to the floor; Exhale as you execute this movement and pause for a second at the top; Lower the dumbbell back down slowly to the starting position as you inhale; Repeat for the recommended amount of repetitions; Switch arms and repeat the exercise; | dumbbell | shoulders | The One-Arm Side Laterals exercise uses a push force. The One-Arm Side Laterals exercise has a isolation mechanic. The One-Arm Side Laterals exercise is performed with dumbbell equipment. The One-Arm Side Laterals exercise primarily targets the shoulders muscle(s). The One-Arm Side Laterals exercise does not engage any secondary muscles. The One-Arm Side Laterals exercise is performed as such: Pick a dumbbell and place it in one of your hands; Your non lifting hand should be used to grab something steady such as an incline bench press; Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance; Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you; This will be your starting position; While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass; Continue to go up until you arm is parallel to the floor; Exhale as you execute this movement and pause for a second at the top; Lower the dumbbell back down slowly to the starting position as you inhale; Repeat for the recommended amount of repetitions; Switch arms and repeat the exercise; |
isolation | hamstrings | One-Legged Cable Kickback | push | Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle; Face the weight stack from a distance of about two feet, grasping the steel frame for support; While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out; Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction; Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position; Repeat for the recommended amount of repetitions; Switch legs and repeat the movement for the other side; | cable | glutes | The One-Legged Cable Kickback exercise uses a push force. The One-Legged Cable Kickback exercise has a isolation mechanic. The One-Legged Cable Kickback exercise is performed with cable equipment. The One-Legged Cable Kickback exercise primarily targets the glutes muscle(s). The One-Legged Cable Kickback exercise engages the hamstrings muscle(s) as secondary muscles. The One-Legged Cable Kickback exercise is performed as such: Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle; Face the weight stack from a distance of about two feet, grasping the steel frame for support; While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out; Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction; Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position; Repeat for the recommended amount of repetitions; Switch legs and repeat the movement for the other side; |
isolation | not applicable | One Arm Against Wall | static | From a standing position, place a bent arm against a wall or doorway; Slowly lean toward your arm until you feel a stretch in your lats; | not applicable | lats | The One Arm Against Wall exercise uses a static force. The One Arm Against Wall exercise has a isolation mechanic. The One Arm Against Wall exercise does not require any equipment. The One Arm Against Wall exercise primarily targets the lats muscle(s). The One Arm Against Wall exercise does not engage any secondary muscles. The One Arm Against Wall exercise is performed as such: From a standing position, place a bent arm against a wall or doorway; Slowly lean toward your arm until you feel a stretch in your lats; |
compound | biceps | One Arm Chin-Up | pull | For this exercise, start out by placing a towel around a chin up bar; Grab the chin-up bar with your palm facing you; One hand will be grabbing the chin-up bar and the other will be grabbing the towel; Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position;v Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched; Repeat this motion for the prescribed amount of repetitions; Switch arms and repeat the movement; | other | middle back | The One Arm Chin-Up exercise uses a pull force. The One Arm Chin-Up exercise has a compound mechanic. The One Arm Chin-Up exercise is performed with other equipment. The One Arm Chin-Up exercise primarily targets the middle back muscle(s). The One Arm Chin-Up exercise engages the biceps muscle(s) as secondary muscles. The One Arm Chin-Up exercise is performed as such: For this exercise, start out by placing a towel around a chin up bar; Grab the chin-up bar with your palm facing you; One hand will be grabbing the chin-up bar and the other will be grabbing the towel; Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position;v Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched; Repeat this motion for the prescribed amount of repetitions; Switch arms and repeat the movement; |
compound | shoulders | One Arm Dumbbell Bench Press | push | Lie down on a flat bench with a dumbbell in one hand on top of your thigh; By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width; Use the hand you are not lifting with to help position the dumbbell over you properly; Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you; This will be your starting position; Bring down the weights slowly to your side as you breathe in; Keep full control of the dumbbell at all times; Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first; Only use your non-lifting hand if it is needed; Otherwise, keep it resting to the side; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions of your training program; Switch arms and repeat the movement; | dumbbell | chest | The One Arm Dumbbell Bench Press exercise uses a push force. The One Arm Dumbbell Bench Press exercise has a compound mechanic. The One Arm Dumbbell Bench Press exercise is performed with dumbbell equipment. The One Arm Dumbbell Bench Press exercise primarily targets the chest muscle(s). The One Arm Dumbbell Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The One Arm Dumbbell Bench Press exercise is performed as such: Lie down on a flat bench with a dumbbell in one hand on top of your thigh; By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width; Use the hand you are not lifting with to help position the dumbbell over you properly; Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you; This will be your starting position; Bring down the weights slowly to your side as you breathe in; Keep full control of the dumbbell at all times; Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first; Only use your non-lifting hand if it is needed; Otherwise, keep it resting to the side; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions of your training program; Switch arms and repeat the movement; |
isolation | not applicable | One Arm Dumbbell Preacher Curl | pull | Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench; The dumbbell should be held at shoulder length; This will be your starting position; As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched; As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height; Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb; Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions; Switch arms and repeat the movement; | dumbbell | biceps | The One Arm Dumbbell Preacher Curl exercise uses a pull force. The One Arm Dumbbell Preacher Curl exercise has a isolation mechanic. The One Arm Dumbbell Preacher Curl exercise is performed with dumbbell equipment. The One Arm Dumbbell Preacher Curl exercise primarily targets the biceps muscle(s). The One Arm Dumbbell Preacher Curl exercise does not engage any secondary muscles. The One Arm Dumbbell Preacher Curl exercise is performed as such: Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench; The dumbbell should be held at shoulder length; This will be your starting position; As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched; As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height; Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb; Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions; Switch arms and repeat the movement; |
compound | chest | One Arm Floor Press | push | Lie down on a flat surface with your back pressing against the floor or an exercise mat; Make sure your knees are bent; Have a partner hand you the bar on one hand; When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press; However, this time your grip will be neutral (palms facing your torso); Make sure the hand you are not using to lift the weight is placed by your side; Begin the exercise by lowering the barbell until your elbow touches the ground; Make sure to breathe in as this is the eccentric (lowering part of the exercise); Then start lifting the barbell back up to the original starting position; Remember to breathe out during the concentric (lifting part of the exercise); Repeat until you have performed your recommended repetitions; Switch arms and repeat the movement; | barbell | triceps | The One Arm Floor Press exercise uses a push force. The One Arm Floor Press exercise has a compound mechanic. The One Arm Floor Press exercise is performed with barbell equipment. The One Arm Floor Press exercise primarily targets the triceps muscle(s). The One Arm Floor Press exercise engages the chest muscle(s) as secondary muscles. The One Arm Floor Press exercise is performed as such: Lie down on a flat surface with your back pressing against the floor or an exercise mat; Make sure your knees are bent; Have a partner hand you the bar on one hand; When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press; However, this time your grip will be neutral (palms facing your torso); Make sure the hand you are not using to lift the weight is placed by your side; Begin the exercise by lowering the barbell until your elbow touches the ground; Make sure to breathe in as this is the eccentric (lowering part of the exercise); Then start lifting the barbell back up to the original starting position; Remember to breathe out during the concentric (lifting part of the exercise); Repeat until you have performed your recommended repetitions; Switch arms and repeat the movement; |
compound | biceps | One Arm Lat Pulldown | pull | Select an appropriate weight and adjust the knee pad to help keep you down; Grasp the handle with a pronated grip; This will be your starting position; Pull the handle down, squeezing your elbow to your side as you flex the elbow; Pause at the bottom of the motion, and then slowly return the handle to the starting position; For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked; | cable | lats | The One Arm Lat Pulldown exercise uses a pull force. The One Arm Lat Pulldown exercise has a compound mechanic. The One Arm Lat Pulldown exercise is performed with cable equipment. The One Arm Lat Pulldown exercise primarily targets the lats muscle(s). The One Arm Lat Pulldown exercise engages the biceps muscle(s) as secondary muscles. The One Arm Lat Pulldown exercise is performed as such: Select an appropriate weight and adjust the knee pad to help keep you down; Grasp the handle with a pronated grip; This will be your starting position; Pull the handle down, squeezing your elbow to your side as you flex the elbow; Pause at the bottom of the motion, and then slowly return the handle to the starting position; For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked; |
isolation | not applicable | One Arm Pronated Dumbbell Triceps Extension | push | Lie flat on a bench while holding a dumbbell at arms length; Your arm should be perpendicular to your body; The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise; Place your non lifting hand on your bicep for support; Slowly begin to lower the dumbbell down as you breathe in; Then, begin lifting the dumbbell upward as you contract the triceps; Remember to breathe out during the concentric (lifting part of the exercise); Repeat until you have performed your set repetitions; Switch arms and repeat the movement; | dumbbell | triceps | The One Arm Pronated Dumbbell Triceps Extension exercise uses a push force. The One Arm Pronated Dumbbell Triceps Extension exercise has a isolation mechanic. The One Arm Pronated Dumbbell Triceps Extension exercise is performed with dumbbell equipment. The One Arm Pronated Dumbbell Triceps Extension exercise primarily targets the triceps muscle(s). The One Arm Pronated Dumbbell Triceps Extension exercise does not engage any secondary muscles. The One Arm Pronated Dumbbell Triceps Extension exercise is performed as such: Lie flat on a bench while holding a dumbbell at arms length; Your arm should be perpendicular to your body; The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise; Place your non lifting hand on your bicep for support; Slowly begin to lower the dumbbell down as you breathe in; Then, begin lifting the dumbbell upward as you contract the triceps; Remember to breathe out during the concentric (lifting part of the exercise); Repeat until you have performed your set repetitions; Switch arms and repeat the movement; |
isolation | not applicable | One Arm Supinated Dumbbell Triceps Extension | push | Lie flat on a bench while holding a dumbbell at arms length; Your arm should be perpendicular to your body; The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise; Place your non lifting hand on your bicep for support; Slowly begin to lower the dumbbell down as you breathe in; Then, begin lifting the dumbbell upward as you contract the triceps; Remember to breathe out during the concentric (lifting part of the exercise); Repeat until you have performed your set repetitions; Switch arms and repeat the movement; Switch arms again and repeat the movement; | dumbbell | triceps | The One Arm Supinated Dumbbell Triceps Extension exercise uses a push force. The One Arm Supinated Dumbbell Triceps Extension exercise has a isolation mechanic. The One Arm Supinated Dumbbell Triceps Extension exercise is performed with dumbbell equipment. The One Arm Supinated Dumbbell Triceps Extension exercise primarily targets the triceps muscle(s). The One Arm Supinated Dumbbell Triceps Extension exercise does not engage any secondary muscles. The One Arm Supinated Dumbbell Triceps Extension exercise is performed as such: Lie flat on a bench while holding a dumbbell at arms length; Your arm should be perpendicular to your body; The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise; Place your non lifting hand on your bicep for support; Slowly begin to lower the dumbbell down as you breathe in; Then, begin lifting the dumbbell upward as you contract the triceps; Remember to breathe out during the concentric (lifting part of the exercise); Repeat until you have performed your set repetitions; Switch arms and repeat the movement; Switch arms again and repeat the movement; |
not applicable | abdominals | One Half Locust | static | Lie facedown on the floor; Put your left hand under your left hipbone to pad your hip and pubic bone; Bend your right knee so you can hold the foot in your right hand; Lift the foot in the air and simultaneously lift your shoulders off the floor; This also stretches the right hip flexor and the chest and shoulders; Switch sides; If it doesn't bother your back, you can try it with both arms and legs at the same time; | not applicable | quadriceps | The One Half Locust exercise uses a static force. The One Half Locust exercise does not require any equipment. The One Half Locust exercise primarily targets the quadriceps muscle(s). The One Half Locust exercise engages the abdominals muscle(s) as secondary muscles. The One Half Locust exercise is performed as such: Lie facedown on the floor; Put your left hand under your left hipbone to pad your hip and pubic bone; Bend your right knee so you can hold the foot in your right hand; Lift the foot in the air and simultaneously lift your shoulders off the floor; This also stretches the right hip flexor and the chest and shoulders; Switch sides; If it doesn't bother your back, you can try it with both arms and legs at the same time; |
not applicable | biceps | One Handed Hang | static | Grab onto a chinup bar with one hand, using a pronated grip; Keep your feet on the floor or a step; Allow the majority of your weight to hang from that hand, while keeping your feet on the ground; Hold for 10-20 seconds and switch sides; | other | lats | The One Handed Hang exercise uses a static force. The One Handed Hang exercise is performed with other equipment. The One Handed Hang exercise primarily targets the lats muscle(s). The One Handed Hang exercise engages the biceps muscle(s) as secondary muscles. The One Handed Hang exercise is performed as such: Grab onto a chinup bar with one hand, using a pronated grip; Keep your feet on the floor or a step; Allow the majority of your weight to hang from that hand, while keeping your feet on the ground; Hold for 10-20 seconds and switch sides; |
compound | hamstrings | One Knee To Chest | static | Start off by lying on the floor; Extend one leg straight and pull the other knee to your chest; Hold under the knee joint to protect the kneecap; Gently tug that knee toward your nose; Switch sides; This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg; | not applicable | glutes | The One Knee To Chest exercise uses a static force. The One Knee To Chest exercise has a compound mechanic. The One Knee To Chest exercise does not require any equipment. The One Knee To Chest exercise primarily targets the glutes muscle(s). The One Knee To Chest exercise engages the hamstrings muscle(s) as secondary muscles. The One Knee To Chest exercise is performed as such: Start off by lying on the floor; Extend one leg straight and pull the other knee to your chest; Hold under the knee joint to protect the kneecap; Gently tug that knee toward your nose; Switch sides; This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg; |
compound | calves | One Leg Barbell Squat | push | Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench; Have a barbell in front of you on the floor; Tip: Your feet should be shoulder width apart from each other; Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest; Then lift the barbell over your head and rest it on the base of your neck; Move one foot back so that your toe is resting on the flat bench; Your other foot should be stationary in front of you; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; Tip: Make sure your back is straight and chest is out while performing this exercise; As you inhale, slowly lower your leg until your thigh is parallel to the floor; At this point, your knee should be over your toes; Your chest should be directly above the middle of your thigh; Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale; Repeat for the recommended amount of repetitions; Switch legs and repeat the movement; | barbell | quadriceps | The One Leg Barbell Squat exercise uses a push force. The One Leg Barbell Squat exercise has a compound mechanic. The One Leg Barbell Squat exercise is performed with barbell equipment. The One Leg Barbell Squat exercise primarily targets the quadriceps muscle(s). The One Leg Barbell Squat exercise engages the calves muscle(s) as secondary muscles. The One Leg Barbell Squat exercise is performed as such: Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench; Have a barbell in front of you on the floor; Tip: Your feet should be shoulder width apart from each other; Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest; Then lift the barbell over your head and rest it on the base of your neck; Move one foot back so that your toe is resting on the flat bench; Your other foot should be stationary in front of you; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; Tip: Make sure your back is straight and chest is out while performing this exercise; As you inhale, slowly lower your leg until your thigh is parallel to the floor; At this point, your knee should be over your toes; Your chest should be directly above the middle of your thigh; Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale; Repeat for the recommended amount of repetitions; Switch legs and repeat the movement; |
compound | glutes | Open Palm Kettlebell Clean | pull | Place one kettlebell between your feet; Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders; Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands; Release the kettlebell out in front of you and catch the handle with both hands; Lower the kettlebell to the starting position and repeat; | kettlebells | hamstrings | The Open Palm Kettlebell Clean exercise uses a pull force. The Open Palm Kettlebell Clean exercise has a compound mechanic. The Open Palm Kettlebell Clean exercise is performed with kettlebells equipment. The Open Palm Kettlebell Clean exercise primarily targets the hamstrings muscle(s). The Open Palm Kettlebell Clean exercise engages the glutes muscle(s) as secondary muscles. The Open Palm Kettlebell Clean exercise is performed as such: Place one kettlebell between your feet; Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders; Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands; Release the kettlebell out in front of you and catch the handle with both hands; Lower the kettlebell to the starting position and repeat; |
compound | chest | Otis-Up | pull | Secure your feet and lay back on the floor; Your knees should be bent; Hold a weight with both hands to your chest; This will be your starting position; Initiate the movement by flexing the hips and spine to raise your torso up from the ground; As you move up, press the weight up so that it is above your head at the top of the movement; Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor; | other | abdominals | The Otis-Up exercise uses a pull force. The Otis-Up exercise has a compound mechanic. The Otis-Up exercise is performed with other equipment. The Otis-Up exercise primarily targets the abdominals muscle(s). The Otis-Up exercise engages the chest muscle(s) as secondary muscles. The Otis-Up exercise is performed as such: Secure your feet and lay back on the floor; Your knees should be bent; Hold a weight with both hands to your chest; This will be your starting position; Initiate the movement by flexing the hips and spine to raise your torso up from the ground; As you move up, press the weight up so that it is above your head at the top of the movement; Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor; |
isolation | not applicable | Overhead Cable Curl | pull | To begin, set a weight that is comfortable on each side of the pulley machine; Note: Make sure that the amount of weight selected is the same on each side; Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders; Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle; Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other; Your body should be evenly aligned the handles; This is the starting position; While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch; While inhaling, move your forearms back to the starting position; Note: Your entire body is stationary during this exercise except for the forearms; Repeat for the recommended amount of repetitions prescribed in your program; | cable | biceps | The Overhead Cable Curl exercise uses a pull force. The Overhead Cable Curl exercise has a isolation mechanic. The Overhead Cable Curl exercise is performed with cable equipment. The Overhead Cable Curl exercise primarily targets the biceps muscle(s). The Overhead Cable Curl exercise does not engage any secondary muscles. The Overhead Cable Curl exercise is performed as such: To begin, set a weight that is comfortable on each side of the pulley machine; Note: Make sure that the amount of weight selected is the same on each side; Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders; Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle; Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other; Your body should be evenly aligned the handles; This is the starting position; While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch; While inhaling, move your forearms back to the starting position; Note: Your entire body is stationary during this exercise except for the forearms; Repeat for the recommended amount of repetitions prescribed in your program; |
not applicable | triceps | Overhead Lat | static | Sit upright on the floor with your partner behind you; Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back; Your parner should hold your tricep and wrist; This will be your starting position; Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so; After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep; Hold for 10-20 seconds, and then switch sides; | other | lats | The Overhead Lat exercise uses a static force. The Overhead Lat exercise is performed with other equipment. The Overhead Lat exercise primarily targets the lats muscle(s). The Overhead Lat exercise engages the triceps muscle(s) as secondary muscles. The Overhead Lat exercise is performed as such: Sit upright on the floor with your partner behind you; Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back; Your parner should hold your tricep and wrist; This will be your starting position; Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so; After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep; Hold for 10-20 seconds, and then switch sides; |
compound | not applicable | Overhead Slam | pull | Hold a medine ball with both hands and stand with your feet at shoulder width; This will be your starting position; Initiate the countermovement by raising the ball above your head and fully extending your body; Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can; Receive the ball with both hands on the bounce and repeat the movement; | medicine ball | lats | The Overhead Slam exercise uses a pull force. The Overhead Slam exercise has a compound mechanic. The Overhead Slam exercise is performed with medicine ball equipment. The Overhead Slam exercise primarily targets the lats muscle(s). The Overhead Slam exercise does not engage any secondary muscles. The Overhead Slam exercise is performed as such: Hold a medine ball with both hands and stand with your feet at shoulder width; This will be your starting position; Initiate the countermovement by raising the ball above your head and fully extending your body; Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can; Receive the ball with both hands on the bounce and repeat the movement; |
compound | abdominals | Overhead Squat | push | Start out by having a barbell in front of you on the floor; Your feet should be wider than shoulder width apart from each other; Bend the knees and use a pronated grip (palms facing you) to grab the barbell; Your hands should be at a wider than shoulder width apart from each other before lifting; Once you are positioned, lift the barbell up until you can rest it on your chest; Move the barbell over and slightly behind your head and make sure your arms are fully extended; Keep your head up at all times and also maintain a straight back; Retract your shoulder blades; This is your starting position; Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling; Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times; Now use your feet and legs to help bring the weight back up to the starting position while exhaling; Repeat for the recommended amount of repetitions; | barbell | quadriceps | The Overhead Squat exercise uses a push force. The Overhead Squat exercise has a compound mechanic. The Overhead Squat exercise is performed with barbell equipment. The Overhead Squat exercise primarily targets the quadriceps muscle(s). The Overhead Squat exercise engages the abdominals muscle(s) as secondary muscles. The Overhead Squat exercise is performed as such: Start out by having a barbell in front of you on the floor; Your feet should be wider than shoulder width apart from each other; Bend the knees and use a pronated grip (palms facing you) to grab the barbell; Your hands should be at a wider than shoulder width apart from each other before lifting; Once you are positioned, lift the barbell up until you can rest it on your chest; Move the barbell over and slightly behind your head and make sure your arms are fully extended; Keep your head up at all times and also maintain a straight back; Retract your shoulder blades; This is your starting position; Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling; Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times; Now use your feet and legs to help bring the weight back up to the starting position while exhaling; Repeat for the recommended amount of repetitions; |
compound | chest | Overhead Stretch | static | Standing straight up, lace your fingers together and open your palms to the ceiling; Keep your shoulders down as you extend your arms up; To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this; Stretch the muscles on both the front and the back of the torso; | not applicable | abdominals | The Overhead Stretch exercise uses a static force. The Overhead Stretch exercise has a compound mechanic. The Overhead Stretch exercise does not require any equipment. The Overhead Stretch exercise primarily targets the abdominals muscle(s). The Overhead Stretch exercise engages the chest muscle(s) as secondary muscles. The Overhead Stretch exercise is performed as such: Standing straight up, lace your fingers together and open your palms to the ceiling; Keep your shoulders down as you extend your arms up; To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this; Stretch the muscles on both the front and the back of the torso; |
not applicable | lats | Overhead Triceps | static | Sit upright on the floor with your partner behind you; Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back; Your parner should hold your elbow and wrist; This will be your starting position; Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so; After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist; Hold for 10-20 seconds, and then switch sides; | body only | triceps | The Overhead Triceps exercise uses a static force. The Overhead Triceps exercise is performed with body only equipment. The Overhead Triceps exercise primarily targets the triceps muscle(s). The Overhead Triceps exercise engages the lats muscle(s) as secondary muscles. The Overhead Triceps exercise is performed as such: Sit upright on the floor with your partner behind you; Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back; Your parner should hold your elbow and wrist; This will be your starting position; Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so; After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist; Hold for 10-20 seconds, and then switch sides; |
isolation | chest | Pallof Press | pull | Connect a standard handle to a tower, and (if possible), position the cable to shoulder height; If not, a low pulley will suffice; With your side to the cable, grab the handle with both hands and step away from the tower; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest; This will be your starting position; Press the cable away from your chest, fully extending both arms; You core should be tight and engaged; Hold the repetition for several seconds before returning to the starting position; At the conclusion of the set, repeat facing the other direction; | cable | abdominals | The Pallof Press exercise uses a pull force. The Pallof Press exercise has a isolation mechanic. The Pallof Press exercise is performed with cable equipment. The Pallof Press exercise primarily targets the abdominals muscle(s). The Pallof Press exercise engages the chest muscle(s) as secondary muscles. The Pallof Press exercise is performed as such: Connect a standard handle to a tower, and (if possible), position the cable to shoulder height; If not, a low pulley will suffice; With your side to the cable, grab the handle with both hands and step away from the tower; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest; This will be your starting position; Press the cable away from your chest, fully extending both arms; You core should be tight and engaged; Hold the repetition for several seconds before returning to the starting position; At the conclusion of the set, repeat facing the other direction; |
compound | chest | Pallof Press With Rotation | pull | Connect a standard handle to a tower, and position the cable to shoulder height; With your side to the cable, grab the handle with one hand and step away from the tower; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; Align outstretched arm with cable; With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand; Both hands should be on the handle at this time; Facing forward, press the cable away from your chest; You core should be tight and engaged; Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation; Maintain your rigid stance and straight arms; Return to the neutral position in a slow and controlled manner; Your arms should be extended in front of you; With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position; This constitutes one rep; Repeat to failure; Then, reposition and repeat the same series of movements on the opposite side; | cable | abdominals | The Pallof Press With Rotation exercise uses a pull force. The Pallof Press With Rotation exercise has a compound mechanic. The Pallof Press With Rotation exercise is performed with cable equipment. The Pallof Press With Rotation exercise primarily targets the abdominals muscle(s). The Pallof Press With Rotation exercise engages the chest muscle(s) as secondary muscles. The Pallof Press With Rotation exercise is performed as such: Connect a standard handle to a tower, and position the cable to shoulder height; With your side to the cable, grab the handle with one hand and step away from the tower; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; Align outstretched arm with cable; With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand; Both hands should be on the handle at this time; Facing forward, press the cable away from your chest; You core should be tight and engaged; Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation; Maintain your rigid stance and straight arms; Return to the neutral position in a slow and controlled manner; Your arms should be extended in front of you; With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position; This constitutes one rep; Repeat to failure; Then, reposition and repeat the same series of movements on the opposite side; |
isolation | not applicable | Palms-Down Dumbbell Wrist Curl Over A Bench | pull | Start out by placing two dumbbells on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; | dumbbell | forearms | The Palms-Down Dumbbell Wrist Curl Over A Bench exercise uses a pull force. The Palms-Down Dumbbell Wrist Curl Over A Bench exercise has a isolation mechanic. The Palms-Down Dumbbell Wrist Curl Over A Bench exercise is performed with dumbbell equipment. The Palms-Down Dumbbell Wrist Curl Over A Bench exercise primarily targets the forearms muscle(s). The Palms-Down Dumbbell Wrist Curl Over A Bench exercise does not engage any secondary muscles. The Palms-Down Dumbbell Wrist Curl Over A Bench exercise is performed as such: Start out by placing two dumbbells on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Palms-Down Wrist Curl Over A Bench | pull | Start out by placing a barbell on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; | barbell | forearms | The Palms-Down Wrist Curl Over A Bench exercise uses a pull force. The Palms-Down Wrist Curl Over A Bench exercise has a isolation mechanic. The Palms-Down Wrist Curl Over A Bench exercise is performed with barbell equipment. The Palms-Down Wrist Curl Over A Bench exercise primarily targets the forearms muscle(s). The Palms-Down Wrist Curl Over A Bench exercise does not engage any secondary muscles. The Palms-Down Wrist Curl Over A Bench exercise is performed as such: Start out by placing a barbell on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Palms-Up Barbell Wrist Curl Over A Bench | pull | Start out by placing a barbell on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; | barbell | forearms | The Palms-Up Barbell Wrist Curl Over A Bench exercise uses a pull force. The Palms-Up Barbell Wrist Curl Over A Bench exercise has a isolation mechanic. The Palms-Up Barbell Wrist Curl Over A Bench exercise is performed with barbell equipment. The Palms-Up Barbell Wrist Curl Over A Bench exercise primarily targets the forearms muscle(s). The Palms-Up Barbell Wrist Curl Over A Bench exercise does not engage any secondary muscles. The Palms-Up Barbell Wrist Curl Over A Bench exercise is performed as such: Start out by placing a barbell on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Palms-Up Dumbbell Wrist Curl Over A Bench | pull | Start out by placing two dumbbells on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Make sure to inhale during this part of the exercise; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; | dumbbell | forearms | The Palms-Up Dumbbell Wrist Curl Over A Bench exercise uses a pull force. The Palms-Up Dumbbell Wrist Curl Over A Bench exercise has a isolation mechanic. The Palms-Up Dumbbell Wrist Curl Over A Bench exercise is performed with dumbbell equipment. The Palms-Up Dumbbell Wrist Curl Over A Bench exercise primarily targets the forearms muscle(s). The Palms-Up Dumbbell Wrist Curl Over A Bench exercise does not engage any secondary muscles. The Palms-Up Dumbbell Wrist Curl Over A Bench exercise is performed as such: Start out by placing two dumbbells on one side of a flat bench; Kneel down on both of your knees so that your body is facing the flat bench; Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench; Your wrists should be hanging over the edge; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Make sure to inhale during this part of the exercise; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; |
compound | chest | Parallel Bar Dip | push | Stand between a set of parallel bars; Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out; Begin by flexing the elbow, lowering your body until your arms break 90 degrees; Avoid swinging, and maintain good posture throughout the descent; Reverse the motion by extending the elbow, pushing yourself back up into the starting position; Repeat for the desired number of repetitions; | other | triceps | The Parallel Bar Dip exercise uses a push force. The Parallel Bar Dip exercise has a compound mechanic. The Parallel Bar Dip exercise is performed with other equipment. The Parallel Bar Dip exercise primarily targets the triceps muscle(s). The Parallel Bar Dip exercise engages the chest muscle(s) as secondary muscles. The Parallel Bar Dip exercise is performed as such: Stand between a set of parallel bars; Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out; Begin by flexing the elbow, lowering your body until your arms break 90 degrees; Avoid swinging, and maintain good posture throughout the descent; Reverse the motion by extending the elbow, pushing yourself back up into the starting position; Repeat for the desired number of repetitions; |
compound | not applicable | Pelvic Tilt Into Bridge | static | Lie down with your feet on the floor, heels directly under your knees; Lift only your tailbone to the ceiling to stretch your lower back; (Don't lift the entire spine yet;) Pull in your stomach; To go into a bridge, lift the entire spine except the neck; | not applicable | lower back | The Pelvic Tilt Into Bridge exercise uses a static force. The Pelvic Tilt Into Bridge exercise has a compound mechanic. The Pelvic Tilt Into Bridge exercise does not require any equipment. The Pelvic Tilt Into Bridge exercise primarily targets the lower back muscle(s). The Pelvic Tilt Into Bridge exercise does not engage any secondary muscles. The Pelvic Tilt Into Bridge exercise is performed as such: Lie down with your feet on the floor, heels directly under your knees; Lift only your tailbone to the ceiling to stretch your lower back; (Don't lift the entire spine yet;) Pull in your stomach; To go into a bridge, lift the entire spine except the neck; |
not applicable | not applicable | Peroneals (Self Myofascial Release) | static | Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg; Your upper leg can either be on top of your lower leg, or you can cross it in front of you; This will be your starting position; Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds; Repeat on the other leg; | foam roll | calves | The Peroneals (Self Myofascial Release) exercise uses a static force. The Peroneals (Self Myofascial Release) exercise is performed with foam roll equipment. The Peroneals (Self Myofascial Release) exercise primarily targets the calves muscle(s). The Peroneals (Self Myofascial Release) exercise does not engage any secondary muscles. The Peroneals (Self Myofascial Release) exercise is performed as such: Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg; Your upper leg can either be on top of your lower leg, or you can cross it in front of you; This will be your starting position; Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds; Repeat on the other leg; |
not applicable | not applicable | Peroneals Stretch | static | In a seated position, loop a belt, rope, or band around one foot; This will be your starting position; With the leg extended and the heel off of the ground, pull on the belt so that the foot is inverted, with the inside of the foot being pulled towards you; Hold for 10-20 seconds, and then switch sides; | other | calves | The Peroneals Stretch exercise uses a static force. The Peroneals Stretch exercise is performed with other equipment. The Peroneals Stretch exercise primarily targets the calves muscle(s). The Peroneals Stretch exercise does not engage any secondary muscles. The Peroneals Stretch exercise is performed as such: In a seated position, loop a belt, rope, or band around one foot; This will be your starting position; With the leg extended and the heel off of the ground, pull on the belt so that the foot is inverted, with the inside of the foot being pulled towards you; Hold for 10-20 seconds, and then switch sides; |
compound | hamstrings | Physioball Hip Bridge | push | Lay on a ball so that your upper back is on the ball with your hips unsupported; Both feet should be flat on the floor, hip width apart or wider; This will be your starting position; Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge; Pause at the top of the motion and return to the starting position; | exercise ball | glutes | The Physioball Hip Bridge exercise uses a push force. The Physioball Hip Bridge exercise has a compound mechanic. The Physioball Hip Bridge exercise is performed with exercise ball equipment. The Physioball Hip Bridge exercise primarily targets the glutes muscle(s). The Physioball Hip Bridge exercise engages the hamstrings muscle(s) as secondary muscles. The Physioball Hip Bridge exercise is performed as such: Lay on a ball so that your upper back is on the ball with your hips unsupported; Both feet should be flat on the floor, hip width apart or wider; This will be your starting position; Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge; Pause at the top of the motion and return to the starting position; |
compound | chest | Pin Presses | push | Pin presses remove the eccentric phase of the bench press, developing starting strength; They also allow you to train a desired range of motion; The bench should be set up in a power rack; Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest; The bar should be moved to the pins and prepared for lifting; Begin by lying on the bench, with the bar directly above the contact point during your regular bench; Tuck your feet underneath you and arch your back; Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together; Use your feet to drive your traps into the bench; Maintain this tight body position throughout the movement; You can take a standard bench grip, or shoulder width to focus on the triceps; The bar, wrist, and elbow should stay in line at all times; Focus on squeezing the bar and trying to pull it apart; Drive the bar up with as much force as possible; The elbows should be tucked in until lockout; Return the bar to the pins, pausing before beginning the next repetition; | barbell | triceps | The Pin Presses exercise uses a push force. The Pin Presses exercise has a compound mechanic. The Pin Presses exercise is performed with barbell equipment. The Pin Presses exercise primarily targets the triceps muscle(s). The Pin Presses exercise engages the chest muscle(s) as secondary muscles. The Pin Presses exercise is performed as such: Pin presses remove the eccentric phase of the bench press, developing starting strength; They also allow you to train a desired range of motion; The bench should be set up in a power rack; Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest; The bar should be moved to the pins and prepared for lifting; Begin by lying on the bench, with the bar directly above the contact point during your regular bench; Tuck your feet underneath you and arch your back; Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together; Use your feet to drive your traps into the bench; Maintain this tight body position throughout the movement; You can take a standard bench grip, or shoulder width to focus on the triceps; The bar, wrist, and elbow should stay in line at all times; Focus on squeezing the bar and trying to pull it apart; Drive the bar up with as much force as possible; The elbows should be tucked in until lockout; Return the bar to the pins, pausing before beginning the next repetition; |
isolation | not applicable | Piriformis (Self Myofascial Release) | static | Sit with your buttocks on top of a foam roll; Bend your knees, and then cross one leg so that the ankle is over the knee; This will be your starting position; Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute; You may assist the stretch by using one hand to pull the bent knee towards your chest; Hold this position for 10-30 seconds, and then switch sides; | foam roll | glutes | The Piriformis (Self Myofascial Release) exercise uses a static force. The Piriformis (Self Myofascial Release) exercise has a isolation mechanic. The Piriformis (Self Myofascial Release) exercise is performed with foam roll equipment. The Piriformis (Self Myofascial Release) exercise primarily targets the glutes muscle(s). The Piriformis (Self Myofascial Release) exercise does not engage any secondary muscles. The Piriformis (Self Myofascial Release) exercise is performed as such: Sit with your buttocks on top of a foam roll; Bend your knees, and then cross one leg so that the ankle is over the knee; This will be your starting position; Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute; You may assist the stretch by using one hand to pull the bent knee towards your chest; Hold this position for 10-30 seconds, and then switch sides; |
isolation | not applicable | Plank | static | Get into a prone position on the floor, supporting your weight on your toes and your forearms; Your arms are bent and directly below the shoulder; Keep your body straight at all times, and hold this position as long as possible; To increase difficulty, an arm or leg can be raised; | body only | abdominals | The Plank exercise uses a static force. The Plank exercise has a isolation mechanic. The Plank exercise is performed with body only equipment. The Plank exercise primarily targets the abdominals muscle(s). The Plank exercise does not engage any secondary muscles. The Plank exercise is performed as such: Get into a prone position on the floor, supporting your weight on your toes and your forearms; Your arms are bent and directly below the shoulder; Keep your body straight at all times, and hold this position as long as possible; To increase difficulty, an arm or leg can be raised; |
isolation | not applicable | Plate Pinch | static | Grab two wide-rimmed plates and put them together with the smooth sides facing outward Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together; This is the starting position; Squeeze the plate with your fingers and thumb; Hold this position for as long as you can; Repeat for the recommended amount of sets prescribed in your program; Switch arms and repeat the movements; | other | forearms | The Plate Pinch exercise uses a static force. The Plate Pinch exercise has a isolation mechanic. The Plate Pinch exercise is performed with other equipment. The Plate Pinch exercise primarily targets the forearms muscle(s). The Plate Pinch exercise does not engage any secondary muscles. The Plate Pinch exercise is performed as such: Grab two wide-rimmed plates and put them together with the smooth sides facing outward Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together; This is the starting position; Squeeze the plate with your fingers and thumb; Hold this position for as long as you can; Repeat for the recommended amount of sets prescribed in your program; Switch arms and repeat the movements; |
compound | not applicable | Plate Twist | pull | Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright; Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent; Slowly cross your legs near your ankles and lift them up off the ground; Your knees should also be bent slightly; Note: Move your upper body back slightly to help keep you balanced turning this exercise; This is the starting position; Move the plate to the left side and touch the floor with it; Breathe out as you perform that movement; Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body; Tip: Use a slow controlled movement at all times; Jerking motions can injure the back; Repeat for the recommended amount of repetitions; | other | abdominals | The Plate Twist exercise uses a pull force. The Plate Twist exercise has a compound mechanic. The Plate Twist exercise is performed with other equipment. The Plate Twist exercise primarily targets the abdominals muscle(s). The Plate Twist exercise does not engage any secondary muscles. The Plate Twist exercise is performed as such: Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright; Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent; Slowly cross your legs near your ankles and lift them up off the ground; Your knees should also be bent slightly; Note: Move your upper body back slightly to help keep you balanced turning this exercise; This is the starting position; Move the plate to the left side and touch the floor with it; Breathe out as you perform that movement; Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body; Tip: Use a slow controlled movement at all times; Jerking motions can injure the back; Repeat for the recommended amount of repetitions; |
isolation | glutes | Platform Hamstring Slides | pull | For this movement a wooden floor or similar is needed; Lay on your back with your legs extended; Place a gym towel or a light weight underneath your heel; This will be your starting position; Begin the movement by flexing the knee, keeping your other leg straight; Continue bringing the heel closer to you, sliding it on the floor; At full knee flexion, reverse the movement to return to the starting position; | other | hamstrings | The Platform Hamstring Slides exercise uses a pull force. The Platform Hamstring Slides exercise has a isolation mechanic. The Platform Hamstring Slides exercise is performed with other equipment. The Platform Hamstring Slides exercise primarily targets the hamstrings muscle(s). The Platform Hamstring Slides exercise engages the glutes muscle(s) as secondary muscles. The Platform Hamstring Slides exercise is performed as such: For this movement a wooden floor or similar is needed; Lay on your back with your legs extended; Place a gym towel or a light weight underneath your heel; This will be your starting position; Begin the movement by flexing the knee, keeping your other leg straight; Continue bringing the heel closer to you, sliding it on the floor; At full knee flexion, reverse the movement to return to the starting position; |
compound | abdominals | Plie Dumbbell Squat | push | Hold a dumbbell at the base with both hands and stand straight up; Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent; Your toes should be facing out; Note: Your arms should be stationary while performing the exercise; This is the starting position; Slowly bend the knees and lower your legs until your thighs are parallel to the floor; Make sure to inhale as this is the eccentric part of the exercise; Press mainly with the heel of the foot to bring the body back to the starting position while exhaling; Repeat for the recommended amount of repetitions; | dumbbell | quadriceps | The Plie Dumbbell Squat exercise uses a push force. The Plie Dumbbell Squat exercise has a compound mechanic. The Plie Dumbbell Squat exercise is performed with dumbbell equipment. The Plie Dumbbell Squat exercise primarily targets the quadriceps muscle(s). The Plie Dumbbell Squat exercise engages the abdominals muscle(s) as secondary muscles. The Plie Dumbbell Squat exercise is performed as such: Hold a dumbbell at the base with both hands and stand straight up; Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent; Your toes should be facing out; Note: Your arms should be stationary while performing the exercise; This is the starting position; Slowly bend the knees and lower your legs until your thighs are parallel to the floor; Make sure to inhale as this is the eccentric part of the exercise; Press mainly with the heel of the foot to bring the body back to the starting position while exhaling; Repeat for the recommended amount of repetitions; |
compound | shoulders | Plyo Kettlebell Pushups | push | Place a kettlebell on the floor; Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended; This will be your starting position; Begin by lowering yourself as low as you can, keeping your back straight; Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so; Continue the movement by descending and repeating the movement back and forth; | kettlebells | chest | The Plyo Kettlebell Pushups exercise uses a push force. The Plyo Kettlebell Pushups exercise has a compound mechanic. The Plyo Kettlebell Pushups exercise is performed with kettlebells equipment. The Plyo Kettlebell Pushups exercise primarily targets the chest muscle(s). The Plyo Kettlebell Pushups exercise engages the shoulders muscle(s) as secondary muscles. The Plyo Kettlebell Pushups exercise is performed as such: Place a kettlebell on the floor; Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended; This will be your starting position; Begin by lowering yourself as low as you can, keeping your back straight; Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so; Continue the movement by descending and repeating the movement back and forth; |
compound | shoulders | Plyo Push-up | push | Move into a prone position on the floor, supporting your weight on your hands and toes; Your arms should be fully extended with the hands around shoulder width; Keep your body straight throughout the movement; This will be your starting position; Descend by flexing at the elbow, lowering your chest towards the ground; At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible; Attempt to push your upper body up until your hands leave the ground; Return to the starting position and repeat the exercise; For added difficulty, add claps into the movement while you are air borne; | body only | chest | The Plyo Push-up exercise uses a push force. The Plyo Push-up exercise has a compound mechanic. The Plyo Push-up exercise is performed with body only equipment. The Plyo Push-up exercise primarily targets the chest muscle(s). The Plyo Push-up exercise engages the shoulders muscle(s) as secondary muscles. The Plyo Push-up exercise is performed as such: Move into a prone position on the floor, supporting your weight on your hands and toes; Your arms should be fully extended with the hands around shoulder width; Keep your body straight throughout the movement; This will be your starting position; Descend by flexing at the elbow, lowering your chest towards the ground; At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible; Attempt to push your upper body up until your hands leave the ground; Return to the starting position and repeat the exercise; For added difficulty, add claps into the movement while you are air borne; |
not applicable | not applicable | Posterior Tibialis Stretch | static | In a seated position, loop a belt, rope, or band around one foot; This will be your starting position; With the leg extended and the heel off of the ground, pull on the belt so that the foot is everted, with the outside of the foot being pulled towards you; Hold for 10-20 seconds, and then switch sides; | other | calves | The Posterior Tibialis Stretch exercise uses a static force. The Posterior Tibialis Stretch exercise is performed with other equipment. The Posterior Tibialis Stretch exercise primarily targets the calves muscle(s). The Posterior Tibialis Stretch exercise does not engage any secondary muscles. The Posterior Tibialis Stretch exercise is performed as such: In a seated position, loop a belt, rope, or band around one foot; This will be your starting position; With the leg extended and the heel off of the ground, pull on the belt so that the foot is everted, with the outside of the foot being pulled towards you; Hold for 10-20 seconds, and then switch sides; |
compound | calves | Power Clean | pull | Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly; Squat down and grasp bar with a closed, pronated grip; Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended; Place the bar about 1 inch in front of your shins and over the balls of your feet; Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted; Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead; Inhale during this phase; Lift the bar from the floor by forcefully extending the hips and the knees as you exhale; Tip: The upper torso should maintain the same angle; Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings; Keep elbows fully extended with the head in a neutral position and the shoulders over the bar; As the bar raises keep it as close to the shins as possible; As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them; Tip: At this point your thighs should be against the bar; Keep the back flat or slightly arched, elbows fully extended and your head neutral; Tip: You will hold your breath until the next phase; Inhale and then forcefully and quickly extend your hips and knees and stand on your toes; Keep the bar as close to your body as possible; Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position; Also, keep your shoulders over the bar and arms straight as long as possible; When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet; Exhale during this portion of the movement; As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar; Continue to pull the arms as high and as long as possible; Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor; After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar; Simultaneously, flex the hips and knees into a quarter squat position; Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor; Rack the bar across the front of your collar bones and front shoulder muscles; Catch the bar with an erect and tight torso, a neutral head position and flat feet; Exhale during this movement; Stand up by extending the hips and knees to a fully erect position; Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs; Inhale during this movement; Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs; Squat down with the elbows fully extended until the bar touches the floor; Start over at Phase 1 and repeat for the recommended amount of repetitions; | barbell | hamstrings | The Power Clean exercise uses a pull force. The Power Clean exercise has a compound mechanic. The Power Clean exercise is performed with barbell equipment. The Power Clean exercise primarily targets the hamstrings muscle(s). The Power Clean exercise engages the calves muscle(s) as secondary muscles. The Power Clean exercise is performed as such: Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly; Squat down and grasp bar with a closed, pronated grip; Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended; Place the bar about 1 inch in front of your shins and over the balls of your feet; Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted; Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead; Inhale during this phase; Lift the bar from the floor by forcefully extending the hips and the knees as you exhale; Tip: The upper torso should maintain the same angle; Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings; Keep elbows fully extended with the head in a neutral position and the shoulders over the bar; As the bar raises keep it as close to the shins as possible; As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them; Tip: At this point your thighs should be against the bar; Keep the back flat or slightly arched, elbows fully extended and your head neutral; Tip: You will hold your breath until the next phase; Inhale and then forcefully and quickly extend your hips and knees and stand on your toes; Keep the bar as close to your body as possible; Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position; Also, keep your shoulders over the bar and arms straight as long as possible; When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet; Exhale during this portion of the movement; As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar; Continue to pull the arms as high and as long as possible; Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor; After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar; Simultaneously, flex the hips and knees into a quarter squat position; Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor; Rack the bar across the front of your collar bones and front shoulder muscles; Catch the bar with an erect and tight torso, a neutral head position and flat feet; Exhale during this movement; Stand up by extending the hips and knees to a fully erect position; Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs; Inhale during this movement; Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs; Squat down with the elbows fully extended until the bar touches the floor; Start over at Phase 1 and repeat for the recommended amount of repetitions; |
compound | quadriceps | Power Clean from Blocks | pull | With a barbell on boxes of the desired height, take a grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out; At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes; | barbell | hamstrings | The Power Clean from Blocks exercise uses a pull force. The Power Clean from Blocks exercise has a compound mechanic. The Power Clean from Blocks exercise is performed with barbell equipment. The Power Clean from Blocks exercise primarily targets the hamstrings muscle(s). The Power Clean from Blocks exercise engages the quadriceps muscle(s) as secondary muscles. The Power Clean from Blocks exercise is performed as such: With a barbell on boxes of the desired height, take a grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out; At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes; |
compound | abdominals | Power Jerk | push | Standing with the weight racked on the front of the shoulders, begin with the dip; With your feet directly under your hips, flex the knees without moving the hips backward; Go down only slightly, and reverse direction as powerfully as possible; Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders; At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible; In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down; The feet should be moved to a slightly wider stance, with the knees partially bent; Receive the bar with the arms locked out overhead; Return to a standing position; | barbell | quadriceps | The Power Jerk exercise uses a push force. The Power Jerk exercise has a compound mechanic. The Power Jerk exercise is performed with barbell equipment. The Power Jerk exercise primarily targets the quadriceps muscle(s). The Power Jerk exercise engages the abdominals muscle(s) as secondary muscles. The Power Jerk exercise is performed as such: Standing with the weight racked on the front of the shoulders, begin with the dip; With your feet directly under your hips, flex the knees without moving the hips backward; Go down only slightly, and reverse direction as powerfully as possible; Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders; At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible; In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down; The feet should be moved to a slightly wider stance, with the knees partially bent; Receive the bar with the arms locked out overhead; Return to a standing position; |
isolation | not applicable | Power Partials | push | Stand up with your torso upright and a dumbbell on each hand being held at arms length; The elbows should be close to the torso; The palms of the hands should be facing your torso; Your feet should be about shoulder width apart; This will be your starting position; Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling; Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling; Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Power Partials exercise uses a push force. The Power Partials exercise has a isolation mechanic. The Power Partials exercise is performed with dumbbell equipment. The Power Partials exercise primarily targets the shoulders muscle(s). The Power Partials exercise does not engage any secondary muscles. The Power Partials exercise is performed as such: Stand up with your torso upright and a dumbbell on each hand being held at arms length; The elbows should be close to the torso; The palms of the hands should be facing your torso; Your feet should be about shoulder width apart; This will be your starting position; Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling; Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling; Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly; Repeat for the recommended amount of repetitions; |
compound | calves | Power Snatch | pull | Begin with a loaded barbell on the floor; The bar should be close to or touching the shins, and a wide grip should be taken on the bar; The feet should be directly below the hips, with the feet turned out as needed; Lower the hips, with the chest up and the head looking forward; The shoulders should be just in front of the bar; This will be the starting position; Begin the first pull by driving through the front of the heels, raising the bar from the ground; The back angle should stay the same until the bar passes the knees; Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible; The bar should be close to the body; At peak extension, shrug the shoulders and allow the elbows to flex to the side; As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead; The bar should be received in a partial squat; Continue raising the bar to the overhead position, receiving the bar locked out overhead; Return to a standing position with the weight over head; | barbell | hamstrings | The Power Snatch exercise uses a pull force. The Power Snatch exercise has a compound mechanic. The Power Snatch exercise is performed with barbell equipment. The Power Snatch exercise primarily targets the hamstrings muscle(s). The Power Snatch exercise engages the calves muscle(s) as secondary muscles. The Power Snatch exercise is performed as such: Begin with a loaded barbell on the floor; The bar should be close to or touching the shins, and a wide grip should be taken on the bar; The feet should be directly below the hips, with the feet turned out as needed; Lower the hips, with the chest up and the head looking forward; The shoulders should be just in front of the bar; This will be the starting position; Begin the first pull by driving through the front of the heels, raising the bar from the ground; The back angle should stay the same until the bar passes the knees; Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible; The bar should be close to the body; At peak extension, shrug the shoulders and allow the elbows to flex to the side; As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead; The bar should be received in a partial squat; Continue raising the bar to the overhead position, receiving the bar locked out overhead; Return to a standing position with the weight over head; |
compound | calves | Power Snatch from Blocks | pull | Begin with a loaded barbell on boxes or stands of the desired height; A wide grip should be taken on the bar; The feet should be directly below the hips, with the feet turned out as needed; Lower the hips, with the chest up and the head looking forward; The shoulders should be just in front of the bar, with the elbows pointed out; This will be the starting position; Begin the first pull by driving through the front of the heels, raising the bar from the boxes; Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible; The bar should be close to the body; At peak extension, shrug the shoulders and allow the elbows to flex to the side; As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead; The feet should move to just outside the hips, turned out as necessary; Receive the bar above a full squat and with the arms fully extended overhead; Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position; Carefully return the weight to the boxes; | barbell | quadriceps | The Power Snatch from Blocks exercise uses a pull force. The Power Snatch from Blocks exercise has a compound mechanic. The Power Snatch from Blocks exercise is performed with barbell equipment. The Power Snatch from Blocks exercise primarily targets the quadriceps muscle(s). The Power Snatch from Blocks exercise engages the calves muscle(s) as secondary muscles. The Power Snatch from Blocks exercise is performed as such: Begin with a loaded barbell on boxes or stands of the desired height; A wide grip should be taken on the bar; The feet should be directly below the hips, with the feet turned out as needed; Lower the hips, with the chest up and the head looking forward; The shoulders should be just in front of the bar, with the elbows pointed out; This will be the starting position; Begin the first pull by driving through the front of the heels, raising the bar from the boxes; Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible; The bar should be close to the body; At peak extension, shrug the shoulders and allow the elbows to flex to the side; As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead; The feet should move to just outside the hips, turned out as necessary; Receive the bar above a full squat and with the arms fully extended overhead; Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position; Carefully return the weight to the boxes; |
compound | adductors | Power Stairs | pull | In the power stairs, implements are moved up a staircase; For training purposes, these can be performed with a tire or box; Begin by taking the implement with both hands; Set your feet wide, with your head and chest up; Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground; As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18 inches high; You can use your legs to help push the weight onto the stair; Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible; | other | hamstrings | The Power Stairs exercise uses a pull force. The Power Stairs exercise has a compound mechanic. The Power Stairs exercise is performed with other equipment. The Power Stairs exercise primarily targets the hamstrings muscle(s). The Power Stairs exercise engages the adductors muscle(s) as secondary muscles. The Power Stairs exercise is performed as such: In the power stairs, implements are moved up a staircase; For training purposes, these can be performed with a tire or box; Begin by taking the implement with both hands; Set your feet wide, with your head and chest up; Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground; As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18 inches high; You can use your legs to help push the weight onto the stair; Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible; |
isolation | not applicable | Preacher Curl | pull | To perform this movement you will need a preacher bench and an E-Z bar; Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches); The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar; With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length; This will be your starting position; As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched; As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height; Squeeze the biceps hard and hold this position for a second; Repeat for the recommended amount of repetitions; | barbell | biceps | The Preacher Curl exercise uses a pull force. The Preacher Curl exercise has a isolation mechanic. The Preacher Curl exercise is performed with barbell equipment. The Preacher Curl exercise primarily targets the biceps muscle(s). The Preacher Curl exercise does not engage any secondary muscles. The Preacher Curl exercise is performed as such: To perform this movement you will need a preacher bench and an E-Z bar; Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches); The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar; With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length; This will be your starting position; As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched; As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height; Squeeze the biceps hard and hold this position for a second; Repeat for the recommended amount of repetitions; |
isolation | forearms | Preacher Hammer Dumbbell Curl | pull | Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip); As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched; As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height; Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions; | dumbbell | biceps | The Preacher Hammer Dumbbell Curl exercise uses a pull force. The Preacher Hammer Dumbbell Curl exercise has a isolation mechanic. The Preacher Hammer Dumbbell Curl exercise is performed with dumbbell equipment. The Preacher Hammer Dumbbell Curl exercise primarily targets the biceps muscle(s). The Preacher Hammer Dumbbell Curl exercise engages the forearms muscle(s) as secondary muscles. The Preacher Hammer Dumbbell Curl exercise is performed as such: Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip); As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched; As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height; Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions; |
compound | chest | Press Sit-Up | push | To begin, lie down on a bench with a barbell resting on your chest; Position your legs so they are secure on the extension of the abdominal bench; This is the starting position; While inhaling, tighten your abdominals and glutes; Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling; Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles; Lower your upper body back down to the starting position while bringing the barbell back down to your torso; Remember to breathe in while lowering the body; Repeat for the recommended amount of repetitions; | barbell | abdominals | The Press Sit-Up exercise uses a push force. The Press Sit-Up exercise has a compound mechanic. The Press Sit-Up exercise is performed with barbell equipment. The Press Sit-Up exercise primarily targets the abdominals muscle(s). The Press Sit-Up exercise engages the chest muscle(s) as secondary muscles. The Press Sit-Up exercise is performed as such: To begin, lie down on a bench with a barbell resting on your chest; Position your legs so they are secure on the extension of the abdominal bench; This is the starting position; While inhaling, tighten your abdominals and glutes; Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling; Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles; Lower your upper body back down to the starting position while bringing the barbell back down to your torso; Remember to breathe in while lowering the body; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Prone Manual Hamstring | static | You will need a partner for this exercise; Lay face down with your legs straight; Your assistant will place their hand on your heel; To begin, flex the knee to curl your leg up; Your partner should provide resistance, starting light and increasing the pressure as the movement is completed; Communicate with your partner to monitor appropriate resistance levels; Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction; | not applicable | hamstrings | The Prone Manual Hamstring exercise uses a static force. The Prone Manual Hamstring exercise has a isolation mechanic. The Prone Manual Hamstring exercise does not require any equipment. The Prone Manual Hamstring exercise primarily targets the hamstrings muscle(s). The Prone Manual Hamstring exercise does not engage any secondary muscles. The Prone Manual Hamstring exercise is performed as such: You will need a partner for this exercise; Lay face down with your legs straight; Your assistant will place their hand on your heel; To begin, flex the knee to curl your leg up; Your partner should provide resistance, starting light and increasing the pressure as the movement is completed; Communicate with your partner to monitor appropriate resistance levels; Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction; |
compound | calves | Prowler Sprint | push | Place your sled on an appropriate surface, loaded to a suitable weight; The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down; You may use the upright or the low handles for this exercise; Place your hands on the handles with your arms extended, leaning into the implement; With good posture, drive through the ground with alternating, short steps; Move as fast as you can for a short distance; | other | hamstrings | The Prowler Sprint exercise uses a push force. The Prowler Sprint exercise has a compound mechanic. The Prowler Sprint exercise is performed with other equipment. The Prowler Sprint exercise primarily targets the hamstrings muscle(s). The Prowler Sprint exercise engages the calves muscle(s) as secondary muscles. The Prowler Sprint exercise is performed as such: Place your sled on an appropriate surface, loaded to a suitable weight; The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down; You may use the upright or the low handles for this exercise; Place your hands on the handles with your arms extended, leaning into the implement; With good posture, drive through the ground with alternating, short steps; Move as fast as you can for a short distance; |
compound | hamstrings | Pull Through | pull | Begin standing a few feet in front of a low pulley with a rope or handle attached; Face away from the machine, straddling the cable, with your feet set wide apart; Begin the movement by reaching through your legs as far as possible, bending at the hips; Keep your knees slightly bent; Keeping your arms straight, extend through the hip to stand straight up; Avoid pulling upward through the shoulders; all of the motion should originate through the hips; | cable | glutes | The Pull Through exercise uses a pull force. The Pull Through exercise has a compound mechanic. The Pull Through exercise is performed with cable equipment. The Pull Through exercise primarily targets the glutes muscle(s). The Pull Through exercise engages the hamstrings muscle(s) as secondary muscles. The Pull Through exercise is performed as such: Begin standing a few feet in front of a low pulley with a rope or handle attached; Face away from the machine, straddling the cable, with your feet set wide apart; Begin the movement by reaching through your legs as far as possible, bending at the hips; Keep your knees slightly bent; Keeping your arms straight, extend through the hip to stand straight up; Avoid pulling upward through the shoulders; all of the motion should originate through the hips; |
compound | biceps | Pullups | pull | Grab the pull-up bar with the palms facing forward using the prescribed grip; Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width; For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width; As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched; Repeat this motion for the prescribed amount of repetitions; | body only | lats | The Pullups exercise uses a pull force. The Pullups exercise has a compound mechanic. The Pullups exercise is performed with body only equipment. The Pullups exercise primarily targets the lats muscle(s). The Pullups exercise engages the biceps muscle(s) as secondary muscles. The Pullups exercise is performed as such: Grab the pull-up bar with the palms facing forward using the prescribed grip; Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width; For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width; As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched; Repeat this motion for the prescribed amount of repetitions; |
compound | abdominals | Push-Up Wide | not applicable | With your hands wide apart, support your body on your toes and hands in a plank position; Your elbows should be extended and your body straight; Do not allow your hips to sag; This will be your starting position; To begin, allow the elbows to flex, lowering your chest to the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows; Exhale as you perform this step; After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions; | body only | chest | The Push-Up Wide exercise has a compound mechanic. The Push-Up Wide exercise is performed with body only equipment. The Push-Up Wide exercise primarily targets the chest muscle(s). The Push-Up Wide exercise engages the abdominals muscle(s) as secondary muscles. The Push-Up Wide exercise is performed as such: With your hands wide apart, support your body on your toes and hands in a plank position; Your elbows should be extended and your body straight; Do not allow your hips to sag; This will be your starting position; To begin, allow the elbows to flex, lowering your chest to the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows; Exhale as you perform this step; After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions; |
compound | chest | Push-Ups (Close Triceps Position) | push | Lie on the floor face down and place your hands closer than shoulder width for a close hand position; Make sure that you are holding your torso up at arms' length; Lower yourself until your chest almost touches the floor as you inhale; Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; | body only | triceps | The Push-Ups (Close Triceps Position) exercise uses a push force. The Push-Ups (Close Triceps Position) exercise has a compound mechanic. The Push-Ups (Close Triceps Position) exercise is performed with body only equipment. The Push-Ups (Close Triceps Position) exercise primarily targets the triceps muscle(s). The Push-Ups (Close Triceps Position) exercise engages the chest muscle(s) as secondary muscles. The Push-Ups (Close Triceps Position) exercise is performed as such: Lie on the floor face down and place your hands closer than shoulder width for a close hand position; Make sure that you are holding your torso up at arms' length; Lower yourself until your chest almost touches the floor as you inhale; Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; |
compound | shoulders | Push-Ups With Feet Elevated | push | Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length; Place your toes on top of a flat bench; This will allow your body to be elevated; Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is; Lower yourself until your chest almost touches the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; | body only | chest | The Push-Ups With Feet Elevated exercise uses a push force. The Push-Ups With Feet Elevated exercise has a compound mechanic. The Push-Ups With Feet Elevated exercise is performed with body only equipment. The Push-Ups With Feet Elevated exercise primarily targets the chest muscle(s). The Push-Ups With Feet Elevated exercise engages the shoulders muscle(s) as secondary muscles. The Push-Ups With Feet Elevated exercise is performed as such: Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length; Place your toes on top of a flat bench; This will allow your body to be elevated; Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is; Lower yourself until your chest almost touches the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; |
compound | shoulders | Push-Ups With Feet On An Exercise Ball | push | Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length; Place your toes on top of an exercise ball; This will allow your body to be elevated; Lower yourself until your chest almost touches the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; | exercise ball | chest | The Push-Ups With Feet On An Exercise Ball exercise uses a push force. The Push-Ups With Feet On An Exercise Ball exercise has a compound mechanic. The Push-Ups With Feet On An Exercise Ball exercise is performed with exercise ball equipment. The Push-Ups With Feet On An Exercise Ball exercise primarily targets the chest muscle(s). The Push-Ups With Feet On An Exercise Ball exercise engages the shoulders muscle(s) as secondary muscles. The Push-Ups With Feet On An Exercise Ball exercise is performed as such: Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length; Place your toes on top of an exercise ball; This will allow your body to be elevated; Lower yourself until your chest almost touches the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; |
compound | quadriceps | Push Press | push | not applicable | barbell | shoulders | The Push Press exercise uses a push force. The Push Press exercise has a compound mechanic. The Push Press exercise is performed with barbell equipment. The Push Press exercise primarily targets the shoulders muscle(s). The Push Press exercise engages the quadriceps muscle(s) as secondary muscles. Instructions for this exercise are not applicable. |
compound | calves | Push Press (Behind the Neck) | push | Standing with the weight racked on the back of the shoulders, begin with the dip; With your feet directly under your hips, flex the knees without moving the hips backward; Go down only slightly, and reverse direction as powerfully as possible; Drive through the heels create as much speed and force as possible, moving the bar in a vertical path; Using the momentum generated, finish pressing the weight overhead be extending through the arms; Return to the starting position, using your legs to absorb the impact; | barbell | shoulders | The Push Press (Behind the Neck) exercise uses a push force. The Push Press (Behind the Neck) exercise has a compound mechanic. The Push Press (Behind the Neck) exercise is performed with barbell equipment. The Push Press (Behind the Neck) exercise primarily targets the shoulders muscle(s). The Push Press (Behind the Neck) exercise engages the calves muscle(s) as secondary muscles. The Push Press (Behind the Neck) exercise is performed as such: Standing with the weight racked on the back of the shoulders, begin with the dip; With your feet directly under your hips, flex the knees without moving the hips backward; Go down only slightly, and reverse direction as powerfully as possible; Drive through the heels create as much speed and force as possible, moving the bar in a vertical path; Using the momentum generated, finish pressing the weight overhead be extending through the arms; Return to the starting position, using your legs to absorb the impact; |
compound | abdominals | Push Up to Side Plank | push | Get into pushup position on the toes with your hands just outside of shoulder width; Perform a pushup by allowing the elbows to flex; As you descend, keep your body straight; Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank; Lower the arm back to the floor for another pushup and then twist to the other side; Repeat the series, alternating each side, for 10 or more reps; | body only | chest | The Push Up to Side Plank exercise uses a push force. The Push Up to Side Plank exercise has a compound mechanic. The Push Up to Side Plank exercise is performed with body only equipment. The Push Up to Side Plank exercise primarily targets the chest muscle(s). The Push Up to Side Plank exercise engages the abdominals muscle(s) as secondary muscles. The Push Up to Side Plank exercise is performed as such: Get into pushup position on the toes with your hands just outside of shoulder width; Perform a pushup by allowing the elbows to flex; As you descend, keep your body straight; Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank; Lower the arm back to the floor for another pushup and then twist to the other side; Repeat the series, alternating each side, for 10 or more reps; |
compound | shoulders | Pushups | push | Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length; Next, lower yourself downward until your chest almost touches the floor as you inhale; Now breathe out and press your upper body back up to the starting position while squeezing your chest; After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed; | body only | chest | The Pushups exercise uses a push force. The Pushups exercise has a compound mechanic. The Pushups exercise is performed with body only equipment. The Pushups exercise primarily targets the chest muscle(s). The Pushups exercise engages the shoulders muscle(s) as secondary muscles. The Pushups exercise is performed as such: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length; Next, lower yourself downward until your chest almost touches the floor as you inhale; Now breathe out and press your upper body back up to the starting position while squeezing your chest; After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed; |
compound | shoulders | Pushups (Close and Wide Hand Positions) | push | Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position; Make sure you are holding your torso up at arms length; Lower yourself until your chest almost touches the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; | body only | chest | The Pushups (Close and Wide Hand Positions) exercise uses a push force. The Pushups (Close and Wide Hand Positions) exercise has a compound mechanic. The Pushups (Close and Wide Hand Positions) exercise is performed with body only equipment. The Pushups (Close and Wide Hand Positions) exercise primarily targets the chest muscle(s). The Pushups (Close and Wide Hand Positions) exercise engages the shoulders muscle(s) as secondary muscles. The Pushups (Close and Wide Hand Positions) exercise is performed as such: Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position; Make sure you are holding your torso up at arms length; Lower yourself until your chest almost touches the floor as you inhale; Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest; Breathe out as you perform this step; After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions; |
not applicable | shoulders | Pyramid | static | Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body; Rest your hands and feet on the floor; Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs; This also helps develop stabilizing strength in your torso and shoulders; | exercise ball | lower back | The Pyramid exercise uses a static force. The Pyramid exercise is performed with exercise ball equipment. The Pyramid exercise primarily targets the lower back muscle(s). The Pyramid exercise engages the shoulders muscle(s) as secondary muscles. The Pyramid exercise is performed as such: Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body; Rest your hands and feet on the floor; Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs; This also helps develop stabilizing strength in your torso and shoulders; |
not applicable | not applicable | Quad Stretch | static | Lay on your side; Loop a belt, rope, or band around your top foot; Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands; This will be your starting position; With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps; Hold for 10-20 seconds, and then switch sides; | other | quadriceps | The Quad Stretch exercise uses a static force. The Quad Stretch exercise is performed with other equipment. The Quad Stretch exercise primarily targets the quadriceps muscle(s). The Quad Stretch exercise does not engage any secondary muscles. The Quad Stretch exercise is performed as such: Lay on your side; Loop a belt, rope, or band around your top foot; Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands; This will be your starting position; With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps; Hold for 10-20 seconds, and then switch sides; |
isolation | not applicable | Quadriceps (Self Myofascial Release) | static | Lay facedown on the floor with your weight supported by your hands or forearms; Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground; Make sure to relax the leg as much as possible; This will be your starting position; Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds; Switch sides; | foam roll | quadriceps | The Quadriceps (Self Myofascial Release) exercise uses a static force. The Quadriceps (Self Myofascial Release) exercise has a isolation mechanic. The Quadriceps (Self Myofascial Release) exercise is performed with foam roll equipment. The Quadriceps (Self Myofascial Release) exercise primarily targets the quadriceps muscle(s). The Quadriceps (Self Myofascial Release) exercise does not engage any secondary muscles. The Quadriceps (Self Myofascial Release) exercise is performed as such: Lay facedown on the floor with your weight supported by your hands or forearms; Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground; Make sure to relax the leg as much as possible; This will be your starting position; Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds; Switch sides; |
compound | calves | Quick Leap | push | You will need a box for this exerise; Begin facing the box standing 1-2 feet from its edge; By utilizing your hips, hop onto the box, landing on both legs; Ensure that you land with your legs bent and your feet flat; Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box; Use your legs to absorb the impact of landing; | other | quadriceps | The Quick Leap exercise uses a push force. The Quick Leap exercise has a compound mechanic. The Quick Leap exercise is performed with other equipment. The Quick Leap exercise primarily targets the quadriceps muscle(s). The Quick Leap exercise engages the calves muscle(s) as secondary muscles. The Quick Leap exercise is performed as such: You will need a box for this exerise; Begin facing the box standing 1-2 feet from its edge; By utilizing your hips, hop onto the box, landing on both legs; Ensure that you land with your legs bent and your feet flat; Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box; Use your legs to absorb the impact of landing; |
compound | forearms | Rack Delivery | pull | This drill teaches the delivery of the barbell to the rack position on the shoulders; Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down; Use a hook grip, with your fingers wrapped over your thumbs; Begin by rotating the elbows around the bar, delivering the bar to the shoulders; As your elbows come forward, relax your grip; The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat; It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision; As the movement becomes smoother, speed and load can be increased before progressing further; | barbell | shoulders | The Rack Delivery exercise uses a pull force. The Rack Delivery exercise has a compound mechanic. The Rack Delivery exercise is performed with barbell equipment. The Rack Delivery exercise primarily targets the shoulders muscle(s). The Rack Delivery exercise engages the forearms muscle(s) as secondary muscles. The Rack Delivery exercise is performed as such: This drill teaches the delivery of the barbell to the rack position on the shoulders; Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down; Use a hook grip, with your fingers wrapped over your thumbs; Begin by rotating the elbows around the bar, delivering the bar to the shoulders; As your elbows come forward, relax your grip; The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat; It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision; As the movement becomes smoother, speed and load can be increased before progressing further; |
compound | forearms | Rack Pull with Bands | pull | Set up in a power rack with the bar on the pins; The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position; Attach bands to the base of the rack, or secure them with dumbbells; Attach the other end to the bar; You may need to choke the bands to provide tension; Position yourself against the bar in proper deadlifting position; Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings; Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight; With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout; Be sure to pull your shoulders back as you complete the movement; Return the weight to the pins and repeat; | barbell | lower back | The Rack Pull with Bands exercise uses a pull force. The Rack Pull with Bands exercise has a compound mechanic. The Rack Pull with Bands exercise is performed with barbell equipment. The Rack Pull with Bands exercise primarily targets the lower back muscle(s). The Rack Pull with Bands exercise engages the forearms muscle(s) as secondary muscles. The Rack Pull with Bands exercise is performed as such: Set up in a power rack with the bar on the pins; The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position; Attach bands to the base of the rack, or secure them with dumbbells; Attach the other end to the bar; You may need to choke the bands to provide tension; Position yourself against the bar in proper deadlifting position; Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings; Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight; With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout; Be sure to pull your shoulders back as you complete the movement; Return the weight to the pins and repeat; |
compound | forearms | Rack Pulls | pull | Set up in a power rack with the bar on the pins; The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position; Position yourself against the bar in proper deadlifting position; Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings; Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight; With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout; Be sure to pull your shoulders back as you complete the movement; Return the weight to the pins and repeat; | barbell | lower back | The Rack Pulls exercise uses a pull force. The Rack Pulls exercise has a compound mechanic. The Rack Pulls exercise is performed with barbell equipment. The Rack Pulls exercise primarily targets the lower back muscle(s). The Rack Pulls exercise engages the forearms muscle(s) as secondary muscles. The Rack Pulls exercise is performed as such: Set up in a power rack with the bar on the pins; The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position; Position yourself against the bar in proper deadlifting position; Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings; Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight; With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout; Be sure to pull your shoulders back as you complete the movement; Return the weight to the pins and repeat; |
not applicable | not applicable | Rear Leg Raises | push | Place yourself on your hands knees on an exercise mat; Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves; This will be your starting position; Extend one leg up and behind you; The knee and hip should both extend; Repeat for 5-10 repetitions, and then switch sides; | body only | quadriceps | The Rear Leg Raises exercise uses a push force. The Rear Leg Raises exercise is performed with body only equipment. The Rear Leg Raises exercise primarily targets the quadriceps muscle(s). The Rear Leg Raises exercise does not engage any secondary muscles. The Rear Leg Raises exercise is performed as such: Place yourself on your hands knees on an exercise mat; Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves; This will be your starting position; Extend one leg up and behind you; The knee and hip should both extend; Repeat for 5-10 repetitions, and then switch sides; |
not applicable | calves | Recumbent Bike | not applicable | To begin, seat yourself on the bike and adjust the seat to your height; Select the desired option from the menu; You may have to start pedaling to turn it on; You can use the manual setting, or you can select a program to use; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; The level of resistance can be changed throughout the workout; The handles can be used to monitor your heart rate to help you stay at an appropriate intensity; Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities; A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running; | machine | quadriceps | The Recumbent Bike exercise is performed with machine equipment. The Recumbent Bike exercise primarily targets the quadriceps muscle(s). The Recumbent Bike exercise engages the calves muscle(s) as secondary muscles. The Recumbent Bike exercise is performed as such: To begin, seat yourself on the bike and adjust the seat to your height; Select the desired option from the menu; You may have to start pedaling to turn it on; You can use the manual setting, or you can select a program to use; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; The level of resistance can be changed throughout the workout; The handles can be used to monitor your heart rate to help you stay at an appropriate intensity; Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities; A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running; |
compound | chest | Return Push from Stance | push | You will need a partner for this drill; Begin in an athletic 2 or 3 point stance; At the signal, move into a position to receive the pass from your partner; Catch the medicine ball with both hands and immediately throw it back to your partner; You can modify this drill by running different routes; | medicine ball | shoulders | The Return Push from Stance exercise uses a push force. The Return Push from Stance exercise has a compound mechanic. The Return Push from Stance exercise is performed with medicine ball equipment. The Return Push from Stance exercise primarily targets the shoulders muscle(s). The Return Push from Stance exercise engages the chest muscle(s) as secondary muscles. The Return Push from Stance exercise is performed as such: You will need a partner for this drill; Begin in an athletic 2 or 3 point stance; At the signal, move into a position to receive the pass from your partner; Catch the medicine ball with both hands and immediately throw it back to your partner; You can modify this drill by running different routes; |
compound | chest | Reverse Band Bench Press | push | Position a bench inside a power rack, with the bar set to the correct height; Begin by anchoring bands either to band pegs or to the top of the rack; Ensure that you will be position properly under the bands; Attach the other end to the barbell; Lie on the bench, tuck your feet underneath you and arch your back; Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together; Use your feet to drive your traps into the bench; Maintain this tight body position throughout the movement; However wide your grip, it should cover the ring on the bar; Pull the bar out of the rack without protracting your shoulders; Focus on squeezing the bar and trying to pull it apart; Lower the bar to your lower chest or upper stomach; The bar, wrist, and elbow should stay in line at all times; Pause when the barbell touches your torso, and then drive the bar up with as much force as possible; The elbows should be tucked in until lockout; | barbell | triceps | The Reverse Band Bench Press exercise uses a push force. The Reverse Band Bench Press exercise has a compound mechanic. The Reverse Band Bench Press exercise is performed with barbell equipment. The Reverse Band Bench Press exercise primarily targets the triceps muscle(s). The Reverse Band Bench Press exercise engages the chest muscle(s) as secondary muscles. The Reverse Band Bench Press exercise is performed as such: Position a bench inside a power rack, with the bar set to the correct height; Begin by anchoring bands either to band pegs or to the top of the rack; Ensure that you will be position properly under the bands; Attach the other end to the barbell; Lie on the bench, tuck your feet underneath you and arch your back; Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together; Use your feet to drive your traps into the bench; Maintain this tight body position throughout the movement; However wide your grip, it should cover the ring on the bar; Pull the bar out of the rack without protracting your shoulders; Focus on squeezing the bar and trying to pull it apart; Lower the bar to your lower chest or upper stomach; The bar, wrist, and elbow should stay in line at all times; Pause when the barbell touches your torso, and then drive the bar up with as much force as possible; The elbows should be tucked in until lockout; |
compound | abductors | Reverse Band Box Squat | push | Begin in a power rack with a box at the appropriate height behind you; Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat; Attach the other end to the bar; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; Use care to return the barbell to the rack; | barbell | quadriceps | The Reverse Band Box Squat exercise uses a push force. The Reverse Band Box Squat exercise has a compound mechanic. The Reverse Band Box Squat exercise is performed with barbell equipment. The Reverse Band Box Squat exercise primarily targets the quadriceps muscle(s). The Reverse Band Box Squat exercise engages the abductors muscle(s) as secondary muscles. The Reverse Band Box Squat exercise is performed as such: Begin in a power rack with a box at the appropriate height behind you; Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat; Attach the other end to the bar; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; Use care to return the barbell to the rack; |
compound | abductors | Reverse Band Deadlift | pull | Set the bar up in a power rack; Attach bands to the top of the rack, using either bands pegs or the frame itself; Attach the other end of the bands to the bar; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract; Typically, you would use an overhand grip or an over/under grip on heavier sets; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; | barbell | lower back | The Reverse Band Deadlift exercise uses a pull force. The Reverse Band Deadlift exercise has a compound mechanic. The Reverse Band Deadlift exercise is performed with barbell equipment. The Reverse Band Deadlift exercise primarily targets the lower back muscle(s). The Reverse Band Deadlift exercise engages the abductors muscle(s) as secondary muscles. The Reverse Band Deadlift exercise is performed as such: Set the bar up in a power rack; Attach bands to the top of the rack, using either bands pegs or the frame itself; Attach the other end of the bands to the bar; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract; Typically, you would use an overhand grip or an over/under grip on heavier sets; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; |
compound | adductors | Reverse Band Power Squat | push | Begin in a power rack with the pins and bar set at the appropriate height; After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself; Attach the other end of the bands to the bar; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips as much as possible; Ideally, your shins should be perpendicular to the ground; Lower bar position necessitates a greater torso lean to keep the bar over the heels; Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee; Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head; Continue upward, maintaining tightness head to toe, until you have returned to the starting position; | barbell | quadriceps | The Reverse Band Power Squat exercise uses a push force. The Reverse Band Power Squat exercise has a compound mechanic. The Reverse Band Power Squat exercise is performed with barbell equipment. The Reverse Band Power Squat exercise primarily targets the quadriceps muscle(s). The Reverse Band Power Squat exercise engages the adductors muscle(s) as secondary muscles. The Reverse Band Power Squat exercise is performed as such: Begin in a power rack with the pins and bar set at the appropriate height; After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself; Attach the other end of the bands to the bar; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips as much as possible; Ideally, your shins should be perpendicular to the ground; Lower bar position necessitates a greater torso lean to keep the bar over the heels; Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee; Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head; Continue upward, maintaining tightness head to toe, until you have returned to the starting position; |
compound | abductors | Reverse Band Sumo Deadlift | pull | Begin with a bar loaded on the floor inside of a power rack; Attach bands to the top of the rack, using either pegs or the frame itself; Attach the other end to the barbell; Approach the bar so that the bar intersects the middle of the feet; The feet should be set very wide, near the collars; Bend at the hips to grip the bar; The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip; Relax the shoulders, which in effect lengthens your arms; Take a breath, and then lower your hips, looking forward with your head with your chest up; Drive through the floor, spreading your feet apart, with your weight on the back half of your feet; Extend through the hips and knees; As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together; Return the weight to the ground by bending at the hips and controlling the weight on the way down; | barbell | hamstrings | The Reverse Band Sumo Deadlift exercise uses a pull force. The Reverse Band Sumo Deadlift exercise has a compound mechanic. The Reverse Band Sumo Deadlift exercise is performed with barbell equipment. The Reverse Band Sumo Deadlift exercise primarily targets the hamstrings muscle(s). The Reverse Band Sumo Deadlift exercise engages the abductors muscle(s) as secondary muscles. The Reverse Band Sumo Deadlift exercise is performed as such: Begin with a bar loaded on the floor inside of a power rack; Attach bands to the top of the rack, using either pegs or the frame itself; Attach the other end to the barbell; Approach the bar so that the bar intersects the middle of the feet; The feet should be set very wide, near the collars; Bend at the hips to grip the bar; The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip; Relax the shoulders, which in effect lengthens your arms; Take a breath, and then lower your hips, looking forward with your head with your chest up; Drive through the floor, spreading your feet apart, with your weight on the back half of your feet; Extend through the hips and knees; As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together; Return the weight to the ground by bending at the hips and controlling the weight on the way down; |
isolation | forearms | Reverse Barbell Curl | pull | Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso; The palm of your hands should be facing down (pronated grip); This will be your starting position; While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second as you squeeze the muscle; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; | barbell | biceps | The Reverse Barbell Curl exercise uses a pull force. The Reverse Barbell Curl exercise has a isolation mechanic. The Reverse Barbell Curl exercise is performed with barbell equipment. The Reverse Barbell Curl exercise primarily targets the biceps muscle(s). The Reverse Barbell Curl exercise engages the forearms muscle(s) as secondary muscles. The Reverse Barbell Curl exercise is performed as such: Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso; The palm of your hands should be facing down (pronated grip); This will be your starting position; While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second as you squeeze the muscle; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; |
isolation | forearms | Reverse Barbell Preacher Curls | pull | Grab an EZ-bar using a shoulder width and palms down (pronated) grip; Now place the upper part of both arms on top of the preacher bench and have your arms extended; This will be your starting position; As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height; Squeeze the biceps hard for a second at the contracted position; As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched; Repeat for the recommended amount of repetitions; | e-z curl bar | biceps | The Reverse Barbell Preacher Curls exercise uses a pull force. The Reverse Barbell Preacher Curls exercise has a isolation mechanic. The Reverse Barbell Preacher Curls exercise is performed with e-z curl bar equipment. The Reverse Barbell Preacher Curls exercise primarily targets the biceps muscle(s). The Reverse Barbell Preacher Curls exercise engages the forearms muscle(s) as secondary muscles. The Reverse Barbell Preacher Curls exercise is performed as such: Grab an EZ-bar using a shoulder width and palms down (pronated) grip; Now place the upper part of both arms on top of the preacher bench and have your arms extended; This will be your starting position; As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height; Squeeze the biceps hard for a second at the contracted position; As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched; Repeat for the recommended amount of repetitions; |
isolation | forearms | Reverse Cable Curl | pull | Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip; Make sure also that you keep the elbows close to the torso; This will be your starting position; While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second as you squeeze the muscle; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; | cable | biceps | The Reverse Cable Curl exercise uses a pull force. The Reverse Cable Curl exercise has a isolation mechanic. The Reverse Cable Curl exercise is performed with cable equipment. The Reverse Cable Curl exercise primarily targets the biceps muscle(s). The Reverse Cable Curl exercise engages the forearms muscle(s) as secondary muscles. The Reverse Cable Curl exercise is performed as such: Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip; Make sure also that you keep the elbows close to the torso; This will be your starting position; While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second as you squeeze the muscle; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Reverse Crunch | pull | Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor; Your arms should be stationary for the entire exercise; Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor; This is the starting position; While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor; At the end of this movement your knees will be touching your chest; Hold the contraction for a second and move your legs back to the starting position while exhaling; Repeat for the recommended amount of repetitions; | body only | abdominals | The Reverse Crunch exercise uses a pull force. The Reverse Crunch exercise has a isolation mechanic. The Reverse Crunch exercise is performed with body only equipment. The Reverse Crunch exercise primarily targets the abdominals muscle(s). The Reverse Crunch exercise does not engage any secondary muscles. The Reverse Crunch exercise is performed as such: Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor; Your arms should be stationary for the entire exercise; Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor; This is the starting position; While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor; At the end of this movement your knees will be touching your chest; Hold the contraction for a second and move your legs back to the starting position while exhaling; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Reverse Flyes | pull | To begin, lie down on an incline bench with the chest and stomach pressing against the incline; Have the dumbbells in each hand with the palms facing each other (neutral grip); Extend the arms in front of you so that they are perpendicular to the angle of the bench; The legs should be stationary while applying pressure with the ball of your toes; This is the starting position; Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling; Tip: Try to squeeze your shoulder blades together to get the best results from this exercise; The arms should be elevated until they are parallel to the floor; Feel the contraction and slowly lower the weights back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Reverse Flyes exercise uses a pull force. The Reverse Flyes exercise has a isolation mechanic. The Reverse Flyes exercise is performed with dumbbell equipment. The Reverse Flyes exercise primarily targets the shoulders muscle(s). The Reverse Flyes exercise does not engage any secondary muscles. The Reverse Flyes exercise is performed as such: To begin, lie down on an incline bench with the chest and stomach pressing against the incline; Have the dumbbells in each hand with the palms facing each other (neutral grip); Extend the arms in front of you so that they are perpendicular to the angle of the bench; The legs should be stationary while applying pressure with the ball of your toes; This is the starting position; Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling; Tip: Try to squeeze your shoulder blades together to get the best results from this exercise; The arms should be elevated until they are parallel to the floor; Feel the contraction and slowly lower the weights back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Reverse Flyes With External Rotation | pull | To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline; Have the dumbbells in each hand with the palms facing down to the floor; Your arms should be in front of you so that they are perpendicular to the angle of the bench; Tip: Your elbows should have a slight bend; The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor); This is the starting position; Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling; As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip; Tip: Try to squeeze your shoulder blades together to get the best results from this exercise; The arms should be elevated until they are level with the head; Feel the contraction and slowly lower the weights back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Reverse Flyes With External Rotation exercise uses a pull force. The Reverse Flyes With External Rotation exercise has a isolation mechanic. The Reverse Flyes With External Rotation exercise is performed with dumbbell equipment. The Reverse Flyes With External Rotation exercise primarily targets the shoulders muscle(s). The Reverse Flyes With External Rotation exercise does not engage any secondary muscles. The Reverse Flyes With External Rotation exercise is performed as such: To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline; Have the dumbbells in each hand with the palms facing down to the floor; Your arms should be in front of you so that they are perpendicular to the angle of the bench; Tip: Your elbows should have a slight bend; The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor); This is the starting position; Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling; As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip; Tip: Try to squeeze your shoulder blades together to get the best results from this exercise; The arms should be elevated until they are level with the head; Feel the contraction and slowly lower the weights back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; |
compound | biceps | Reverse Grip Bent-Over Rows | pull | Stand erect while holding a barbell with a supinated grip (palms facing up); Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Tip: Make sure that you keep the head up; The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso; This is your starting position; While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights; On the top contracted position, squeeze the back muscles and hold for a second; Slowly lower the weight again to the starting position as you inhale; Repeat for the recommended amount of repetitions; | barbell | middle back | The Reverse Grip Bent-Over Rows exercise uses a pull force. The Reverse Grip Bent-Over Rows exercise has a compound mechanic. The Reverse Grip Bent-Over Rows exercise is performed with barbell equipment. The Reverse Grip Bent-Over Rows exercise primarily targets the middle back muscle(s). The Reverse Grip Bent-Over Rows exercise engages the biceps muscle(s) as secondary muscles. The Reverse Grip Bent-Over Rows exercise is performed as such: Stand erect while holding a barbell with a supinated grip (palms facing up); Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Tip: Make sure that you keep the head up; The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso; This is your starting position; While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights; On the top contracted position, squeeze the back muscles and hold for a second; Slowly lower the weight again to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Reverse Grip Triceps Pushdown | push | Start by setting a bar attachment (straight or e-z) on a high pulley machine; Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width; Lower the bar by using your lats until your arms are fully extended by your sides; Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other; This is the starting position; Slowly elevate the bar attachment up as you inhale so it is aligned with your chest; Only the forearms should move and the elbows/upper arms should be stationary by your side at all times; Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard; Repeat for the recommended amount of repetitions; | cable | triceps | The Reverse Grip Triceps Pushdown exercise uses a push force. The Reverse Grip Triceps Pushdown exercise has a isolation mechanic. The Reverse Grip Triceps Pushdown exercise is performed with cable equipment. The Reverse Grip Triceps Pushdown exercise primarily targets the triceps muscle(s). The Reverse Grip Triceps Pushdown exercise does not engage any secondary muscles. The Reverse Grip Triceps Pushdown exercise is performed as such: Start by setting a bar attachment (straight or e-z) on a high pulley machine; Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width; Lower the bar by using your lats until your arms are fully extended by your sides; Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other; This is the starting position; Slowly elevate the bar attachment up as you inhale so it is aligned with your chest; Only the forearms should move and the elbows/upper arms should be stationary by your side at all times; Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard; Repeat for the recommended amount of repetitions; |
not applicable | calves | Reverse Hyperextension | pull | Place your feet between the pads after loading an appropriate weight; Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position; To begin the movement, flex the hips, pulling the legs forward; Reverse the motion by extending the hips, kicking the leg back; It is very important not to over-extend the hip on this movement, stopping short of your full range of motion; Return by again flexing the hip, pulling the carriage forward as far as you can; Repeat for the desired number of repetitions; | machine | hamstrings | The Reverse Hyperextension exercise uses a pull force. The Reverse Hyperextension exercise is performed with machine equipment. The Reverse Hyperextension exercise primarily targets the hamstrings muscle(s). The Reverse Hyperextension exercise engages the calves muscle(s) as secondary muscles. The Reverse Hyperextension exercise is performed as such: Place your feet between the pads after loading an appropriate weight; Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position; To begin the movement, flex the hips, pulling the legs forward; Reverse the motion by extending the hips, kicking the leg back; It is very important not to over-extend the hip on this movement, stopping short of your full range of motion; Return by again flexing the hip, pulling the carriage forward as far as you can; Repeat for the desired number of repetitions; |
isolation | not applicable | Reverse Machine Flyes | pull | Adjust the handles so that they are fully to the rear; Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level; Grasp the handles with your hands facing inwards; This will be your starting position; In a semicircular motion, pull your hands out to your side and back, contracting your rear delts; Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint; Pause at the rear of the movement, and slowly return the weight to the starting position; | machine | shoulders | The Reverse Machine Flyes exercise uses a pull force. The Reverse Machine Flyes exercise has a isolation mechanic. The Reverse Machine Flyes exercise is performed with machine equipment. The Reverse Machine Flyes exercise primarily targets the shoulders muscle(s). The Reverse Machine Flyes exercise does not engage any secondary muscles. The Reverse Machine Flyes exercise is performed as such: Adjust the handles so that they are fully to the rear; Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level; Grasp the handles with your hands facing inwards; This will be your starting position; In a semicircular motion, pull your hands out to your side and back, contracting your rear delts; Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint; Pause at the rear of the movement, and slowly return the weight to the starting position; |
isolation | forearms | Reverse Plate Curls | pull | Start by standing straight with a weighted plate held by both hands and arms fully extended; Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side; Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position; Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area; This is the starting position; Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling; The plate should be evenly aligned with your torso at this point; Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling Repeat for the recommended amount of repetitions; | other | biceps | The Reverse Plate Curls exercise uses a pull force. The Reverse Plate Curls exercise has a isolation mechanic. The Reverse Plate Curls exercise is performed with other equipment. The Reverse Plate Curls exercise primarily targets the biceps muscle(s). The Reverse Plate Curls exercise engages the forearms muscle(s) as secondary muscles. The Reverse Plate Curls exercise is performed as such: Start by standing straight with a weighted plate held by both hands and arms fully extended; Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side; Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position; Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area; This is the starting position; Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling; The plate should be evenly aligned with your torso at this point; Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling Repeat for the recommended amount of repetitions; |
compound | chest | Reverse Triceps Bench Press | push | Lie back on a flat bench; Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; | barbell | triceps | The Reverse Triceps Bench Press exercise uses a push force. The Reverse Triceps Bench Press exercise has a compound mechanic. The Reverse Triceps Bench Press exercise is performed with barbell equipment. The Reverse Triceps Bench Press exercise primarily targets the triceps muscle(s). The Reverse Triceps Bench Press exercise engages the chest muscle(s) as secondary muscles. The Reverse Triceps Bench Press exercise is performed as such: Lie back on a flat bench; Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; |
not applicable | traps | Rhomboids (Self Myofascial Release) | static | Lay down with your back on the floor; Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders; This will be your starting position; Raise your hips off of the ground, placing your weight onto the foam roll; Shift your weight to one side at a time, rolling over your middle and upper back; Pause at points of tension for 10-30 seconds; | foam roll | middle back | The Rhomboids (Self Myofascial Release) exercise uses a static force. The Rhomboids (Self Myofascial Release) exercise is performed with foam roll equipment. The Rhomboids (Self Myofascial Release) exercise primarily targets the middle back muscle(s). The Rhomboids (Self Myofascial Release) exercise engages the traps muscle(s) as secondary muscles. The Rhomboids (Self Myofascial Release) exercise is performed as such: Lay down with your back on the floor; Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders; This will be your starting position; Raise your hips off of the ground, placing your weight onto the foam roll; Shift your weight to one side at a time, rolling over your middle and upper back; Pause at points of tension for 10-30 seconds; |
compound | abdominals | Rickshaw Carry | not applicable | Position the frame at the starting point, and load with the appropriate weight; Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame; Ensure your chest and head are up and your back is straight; Immediately begin walking briskly with quick, controlled steps; Keep your chest up and head forward, and make sure you continue breathing; Bring the frame to the ground after you have reached the end point; | other | forearms | The Rickshaw Carry exercise has a compound mechanic. The Rickshaw Carry exercise is performed with other equipment. The Rickshaw Carry exercise primarily targets the forearms muscle(s). The Rickshaw Carry exercise engages the abdominals muscle(s) as secondary muscles. The Rickshaw Carry exercise is performed as such: Position the frame at the starting point, and load with the appropriate weight; Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame; Ensure your chest and head are up and your back is straight; Immediately begin walking briskly with quick, controlled steps; Keep your chest up and head forward, and make sure you continue breathing; Bring the frame to the ground after you have reached the end point; |
compound | forearms | Rickshaw Deadlift | pull | Load the frame with the desired weight; Center yourself between the handles; You feet should be about hip width apart; Bend at the hips to grip the handles, allowing your shoulder blades to protract; With your feet and your grip set, take a big breath and then lower your hips and flex the knees; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; As the weight comes up, pull your shoulder blades together as you drive your hips forward; Lower the weight by bending at the hips and guiding it to the ground; | other | quadriceps | The Rickshaw Deadlift exercise uses a pull force. The Rickshaw Deadlift exercise has a compound mechanic. The Rickshaw Deadlift exercise is performed with other equipment. The Rickshaw Deadlift exercise primarily targets the quadriceps muscle(s). The Rickshaw Deadlift exercise engages the forearms muscle(s) as secondary muscles. The Rickshaw Deadlift exercise is performed as such: Load the frame with the desired weight; Center yourself between the handles; You feet should be about hip width apart; Bend at the hips to grip the handles, allowing your shoulder blades to protract; With your feet and your grip set, take a big breath and then lower your hips and flex the knees; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; As the weight comes up, pull your shoulder blades together as you drive your hips forward; Lower the weight by bending at the hips and guiding it to the ground; |
compound | chest | Ring Dips | push | Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out; Begin by flexing the elbow, lowering your body until your arms break 90 degrees; Avoid swinging, and maintain good posture throughout the descent; Reverse the motion by extending the elbow, pushing yourself back up into the starting position; Repeat for the desired number of repetitions; | other | triceps | The Ring Dips exercise uses a push force. The Ring Dips exercise has a compound mechanic. The Ring Dips exercise is performed with other equipment. The Ring Dips exercise primarily targets the triceps muscle(s). The Ring Dips exercise engages the chest muscle(s) as secondary muscles. The Ring Dips exercise is performed as such: Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out; Begin by flexing the elbow, lowering your body until your arms break 90 degrees; Avoid swinging, and maintain good posture throughout the descent; Reverse the motion by extending the elbow, pushing yourself back up into the starting position; Repeat for the desired number of repetitions; |