| Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
| Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
| Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
| Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
| Lat Pull-Downs: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodyweight |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine |
Back, Arms, Lats, Biceps |
| Seated Rows: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine |
Back, Arms, Lats, Lower, Biceps |
| Foam Roller Angels |
N/A |
Stretching |
Beginner |
Foam Roller |
Back, Shoulders, Upper, Posterior |
| Bent-Over Dumbbell Row: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Back, Arms, Lower |
| Single-Arm Dumbbell Row: Knee On Bench |
Pull |
Dumbbell |
Beginner |
Dumbbells, Flat Bench, Fat Gripz |
Back, Lower, Lats |
| Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |
| Upright Rows: Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Traps, Lateral, Anterior |
| Dips: Body Weight. |
Push |
Bodyweight |
Athletic |
Dip Station |
Chest, Arms, Back, Triceps |
| standing halo |
N/A |
Kettlebell |
Beginner |
None required |
Shoulders, Core, Back, Obliques, Upper |
| I's Dumbbell Flip |
N/A |
Prehab |
Intermediate |
Dumbbells |
Back, Shoulders, Upper, Posterior |
| Barbell Deadlift |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Legs, Core, Obliques |
| Plank w Stick- Stir the Pot |
N/A |
Core |
Athletic |
None required |
Core, Back, Shoulders, Lower, Posterior |
| Goodmorning |
N/A |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Plate |
Back, Legs, Lower, Hamstrings |
| Reverse Crunch w Kettle Bell |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |
| Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog |
Pull |
Exercise Ball |
Intermediate |
Flat Bench, Swiss Ball |
Legs, Back, Hips, Glutes, Lower |
| Bent over dumbbell row |
Pull |
Dumbbell |
Beginner |
Dumbbells |
Arms, Shoulders, Back, Lats |
| Cable Rows |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Arms, Shoulders, Biceps, Forearms, Posterior |
| Kinesis Standing Lat Interval |
N/A |
Cardio |
Intermediate |
None required |
Back, Arms, Core, Legs, Upper |
| Single Leg Opposite Arm Back Row |
Pull |
Dumbbell |
Intermediate |
None required |
Back, Upper |
| Shoulder Stick Mobility Straight Back and Behind |
N/A |
Prehab |
Beginner |
None required |
Back, Shoulders, Upper, Anterior |
| Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |