| Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
| Single Leg 90 Knees Pullover |
|
Core |
Intermediate |
Ab Mat, Kettlebells |
Core, Back, Lats |
| 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 |
| Side plank w Rotation, Pulse & Weight |
N/A |
Core |
Athletic |
Ab Mat, Dumbbells |
Core, Shoulders, Obliques |
| Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
| Inverted Row: Supinated-Grip |
Pull |
Bodyweight |
Intermediate |
Smith Machine, Ab Mat |
Back, Arms, Upper, Biceps |
| Balanced Stir the Pot, Halo, Tricep Extension and Reverse Crunch |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |
| Moto Rows: Neutral Grip |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz |
Back, Lats, Lower |
| Ball Drop with Shoulders Up |
N/A |
Core |
Intermediate |
Ab Mat, Medicine Balls |
Core, Hips, Inside, Lower Abs |
| Ropes Kneeling |
N/A |
Cardio |
Athletic |
Battle Ropes, Ab Mat |
Arms, Core |
| Lateral Leg Drops |
|
Prehab |
Athletic |
Ab Mat |
Core, Shoulders, Posterior |
| Levitating Butterfly |
|
Core |
Intermediate |
Ab Mat, Dumbbells |
Core, Chest |
| Hamstring Curls |
Pull |
Exercise Ball |
Athletic |
Ab Mat, Swiss Ball |
Legs, Back, Hamstrings, Lower |
| Bird Dog Alternating Squares |
|
Core |
Athletic |
Ab Mat |
Core, Back, Lower |
| Basic Crunches |
Pull |
Core |
Beginner |
Ab Mat |
Core, Upper Abs, Lower Abs |
| Mobility Down Dog |
N/A |
Stretching |
Beginner |
Ab Mat |
Legs, Back, Hamstrings, Lower, Calves |
| Reverse Crunch w Kettle Bell |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |
| Rollback Crunch |
N/A |
Core |
Athletic |
Ab Mat |
Core, Lower Abs |
| Flutter Kicks |
N/A |
Core |
Athletic |
Ab Mat |
Core, Lower Abs |
| Double Knee Lifts |
N/A |
Core |
Athletic |
Ab Mat |
Core, Lower Abs |
| Eldoa V Position |
Static |
Prehab |
Athletic |
Ab Mat |
Core, Legs, Quadriceps |
| Reverse Crunch |
Pull |
Core |
Beginner |
Yoga Mat, Ab Mat |
Core, Lower Abs, Upper Abs |
| Mobility Childs Pose |
Static |
Stretching |
Beginner |
Ab Mat |
Back, Hips, Lower |
| Bridge 4 Way Glute- Knees Together |
N/A |
Bodyweight |
Beginner |
Ab Mat |
Legs, Core, Glutes, Hamstrings |