Rear Barbell Shoulder Press |
Push |
Bodybuilding |
Intermediate |
Barbell |
Shoulders, Back, Arms, Posterior, Traps, Triceps |
Moto Rows: Pronated Grip |
Pull |
Bodybuilding |
Intermediate |
Ab Mat, Single D Handle Attachment, Cable Crossover Machine, Fat Gripz |
Back, Lats, Lower |
Tripod Row Opposite Knee Tuck |
Pull |
Core |
Elite |
Single Cable Grip Attachment |
Core, Arms, Back, Lower |
Dumbbell Pass |
N/A |
Dumbbell |
Athletic |
Ab Mat, Dumbbells |
Back, Shoulders, Upper, Traps |
Pikes on a Stride Board |
N/A |
Core |
Athletic |
None required |
Core, Back, Shoulders, Lower |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Sledgehammer Tire Strikes |
N/A |
Agility |
Elite |
Sledge Hammer, Tractor Tire |
Arms, Back, Core, Chest, Legs |
Supermans/Superman Holds |
N/A |
Bodyweight |
Beginner |
None required |
Back, Legs, Glutes |
Reverse Hyper Extension |
|
Core |
Athletic |
Swiss Ball |
Back, Legs, Lower, Glutes |
DIY Trapezius Massage (Self Myofascial Release) |
N/A |
Recovery |
Beginner |
Barbell |
Back, Traps, Neck |
Rear Delt Raise |
|
Dumbbell |
Intermediate |
Flat Bench, Dumbbells |
Shoulders, Back, Posterior, Upper |
X Pull |
N/A |
Core |
Elite |
None required |
Core, Arms, Back, Biceps, Upper, Triceps |
Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
T-Bar Row: Standing, Wide Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps |
Back, Arms, Lats, Triceps |
Overhead Lockout Lunge W Kettle Bell |
|
Cardio |
Athletic |
None required |
Legs, Back, Hamstrings, Upper |
Straight Arm Pulldown |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Lat Bar Attachment |
Back, Shoulders, Lats, Upper, Posterior |
Deep Push Up w Scapula Set |
|
Bodyweight |
Intermediate |
None required |
Chest, Arms, Back, Triceps, Upper |
Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
Hip Twists On Sb |
N/A |
Agility |
Athletic |
Swiss Ball |
Core, Back, Lower |
Pull-Ups: Machine, Assisted, Close-Grip |
Pull |
Pull Ups |
Beginner |
Weight Assisted Chin-Up Machine |
Back, Arms, Lats, Upper, Biceps |
Tire Flips |
N/A |
Agility |
Elite |
Tractor Tire |
Legs, Back, Chest, Shoulders, Arms |
Kinesis Bow & Arrow Interval |
N/A |
Cardio |
Intermediate |
None required |
Back, Arms, Core, Legs, Lats |
Sumo Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell, Barbell Plates |
Legs, Back, Glutes, Lower |
Seated Row |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Lats, Lower |
Rotational Row In Lunge |
|
Endurance |
Intermediate |
Single Cable Grip Attachment |
Legs, Back, Core, Lats |