Tire Jumps: Alternating Sides |
Push |
Agility |
Athletic |
Tractor Tire |
Legs, Core |
Step Ups With A Hop: All On One Leg, Then The Other |
Push |
Plyometrics |
Intermediate |
Plyo / Step-up Boxes |
Legs, Glutes, Quadriceps, Hamstrings |
Medicine Ball Pushups |
Push |
Bodyweight |
Intermediate |
Medicine Ball |
Chest, Arms, Core, Triceps |
Lying Bicep Curls: E-Z Curl Bar Close-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Cable Crossover Machine, Ab Mat |
Arms, Biceps, Triceps |
Incline Bench Press: Dumbbell, Neutral-Grip, Two-Arm |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Upper, Inner |
Bird Dog Static |
Static |
Core |
Intermediate |
None required |
Core, Legs, Glutes |
Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
Barbell Shoulder Push Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Fat Gripz, Squat Rack |
Shoulders, Chest, Arms, Upper, Triceps |
Seated Stir the Pot |
|
Core |
Athletic |
Kettlebells, Ab Mat |
Core, Shoulders, Obliques, Anterior |
Front Raises: E-Z Curl Bar, Pronated-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Fat Gripz |
Shoulders, Arms, Anterior |
Pull-Ups: Machine, Assisted, Close-Grip |
Pull |
Pull Ups |
Beginner |
Weight Assisted Chin-Up Machine |
Back, Arms, Lats, Upper, Biceps |
Bridge 4 Way Glute- Knees Together |
N/A |
Bodyweight |
Beginner |
Ab Mat |
Legs, Core, Glutes, Hamstrings |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Reverse Lunge w Curl |
N/A |
Dumbbell |
Intermediate |
Hex Dumbbells (pair) |
Legs, Arms, Biceps, Hamstrings |
Dips: Machine, Assisted |
Push |
Bodyweight |
Beginner |
Weight Assisted Dip Machine |
Chest, Arms, Back, Triceps |
Sb Push Up |
Push |
Exercise Ball |
Athletic |
Swiss Ball |
Chest, Core |
Jumping Jack Bosu Burpee |
N/A |
Plyometrics |
Elite |
Bosu Ball |
Chest, Legs, Shoulders |
Spartan Switch Lunge |
Push |
Cardio |
Intermediate |
Dumbbells |
Legs, Core, Shoulders, Posterior |
Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
3-Way Arm Raise |
Pull |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Shoulders |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
High Knee to Front Kick |
N/A |
Bodybuilding |
Beginner |
None required |
Legs, Core |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Barbell Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack |
Legs, Quadriceps, Hamstrings, Glutes |
Pass Through with Ball |
|
Core |
Athletic |
Exercise Ball |
Core, Upper Abs, Lower Abs |