Explosive Bird Dog |
N/A |
Core |
Athletic |
Ab Mat |
Core, Legs, Shoulders, Glutes |
Vertical Leg Press: Smith-Machine, Close Stance |
Push |
Bodybuilding |
Elite |
Ab Mat, Smith Machine |
Legs, Glutes, Hamstrings, Quadriceps |
Seated Stir the Pot |
|
Core |
Athletic |
Kettlebells, Ab Mat |
Core, Shoulders, Obliques, Anterior |
Dumbbell Pass |
N/A |
Dumbbell |
Athletic |
Ab Mat, Dumbbells |
Back, Shoulders, Upper, Traps |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Basic Crunches |
Pull |
Core |
Beginner |
Ab Mat |
Core, Upper Abs, Lower Abs |
Grass Hoppers |
N/A |
Plyometrics |
Intermediate |
Ab Mat |
Legs, Hips, Glutes |
Vertical Leg Press: Smith-Machine, Wide Stance |
Push |
Bodybuilding |
Elite |
Smith Machine, Ab Mat |
Legs, Glutes, Hamstrings, Quadriceps |
Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |
Cross Knee Crunch |
Pull |
Core |
Beginner |
Ab Mat |
Core, Chest, Obliques |
Single Leg Bridge Right Leg |
Push |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Legs, Glutes, Hamstrings |
Single Leg 90 Knees Out Holding Kettle Bell Static |
|
Core |
Beginner |
Ab Mat, Kettlebells |
Core, Back, Lower |
Roll Out on Ball w Heel Drive |
|
Core |
Athletic |
Ab Mat, Swiss Ball |
Core, Back, Lats, Upper Abs |
Side Plank w Pulse |
N/A |
Core |
Athletic |
Ab Mat |
Core, Shoulders, Obliques |
Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
Static Side Plank |
Static |
Core |
Intermediate |
Ab Mat |
Core, Shoulders, Obliques, Posterior |
Balanced Stir the Pot, Halo, Tricep Extension and Reverse Crunch |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |
Mobility Down Dog |
N/A |
Stretching |
Beginner |
Ab Mat |
Legs, Back, Hamstrings, Lower, Calves |
Single Leg Drop w static Kettle Bell hold |
|
Core |
Intermediate |
Kettlebells, Ab Mat |
Core, Lower Abs |
Lying Bicep Curls: E-Z Curl Bar Close-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Cable Crossover Machine, Ab Mat |
Arms, Biceps, Triceps |
Reverse Hyper-Extensions: Stability Ball, Feet On Ground |
Pull |
Core |
Intermediate |
Swiss Ball, Ab Mat |
Legs, Hips, Glutes |
Ropes Kneeling |
N/A |
Cardio |
Athletic |
Battle Ropes, Ab Mat |
Arms, Core |
Moto Rows: Pronated Grip |
Pull |
Bodybuilding |
Intermediate |
Ab Mat, Single D Handle Attachment, Cable Crossover Machine, Fat Gripz |
Back, Lats, Lower |
Bridge 4 Way Glute- Knees Together |
N/A |
Bodyweight |
Beginner |
Ab Mat |
Legs, Core, Glutes, Hamstrings |
Hamstring Curls |
Pull |
Exercise Ball |
Athletic |
Ab Mat, Swiss Ball |
Legs, Back, Hamstrings, Lower |