| Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
| Single Leg 90 Knees Pullover |
|
Core |
Intermediate |
Ab Mat, Kettlebells |
Core, Back, Lats |
| Tricep Extension on Chair |
Push |
Bodyweight |
Intermediate |
None required |
Arms, Back, Triceps, Upper |
| Tripod Row Opposite Knee Tuck |
Pull |
Core |
Elite |
Single Cable Grip Attachment |
Core, Arms, Back, Lower |
| Rear Rows: Prone On Incline Bench, Dumbbell |
Pull |
Dumbbell |
Intermediate |
Incline Bench, Fat Gripz, Dumbbells |
Shoulders, Back, Posterior, Upper |
| Planks Heel to Toe Rocks |
N/A |
Core |
Intermediate |
None required |
Core, Back, Lower |
| Single Leg To Opposite Arm Straight Leg Deadlift W/ Row To Bicep Curl Kettle Bell And Stick |
|
Agility |
Athletic |
None required |
Legs, Shoulders, Back, Lats |
| 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 |
| Cat Cow |
N/A |
Stretching |
Beginner |
None required |
Back, Core |
| Double Arm Row on Bench 30* |
N/A |
Dumbbell |
Beginner |
Dumbbells |
Back, Lats, Upper |
| I's |
N/A |
Dumbbell |
Athletic |
Dumbbells |
Back, Shoulders, Upper, Posterior |
| Balanced Stir the Pot, Halo, Tricep Extension and Reverse Crunch |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |
| standing halo |
N/A |
Kettlebell |
Beginner |
None required |
Shoulders, Core, Back, Obliques, Upper |
| Bosu Crunch |
|
Core |
Intermediate |
None required |
Core, Back, Lower |
| Inverted Row (Slow) |
Pull |
Bodyweight |
Athletic |
Smith Machine |
Back, Arms, Lats, Biceps |
| T-Bar Row: Standing, Wide Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps |
Back, Arms, Lats, Triceps |
| Rotational Row In Lunge |
|
Endurance |
Intermediate |
Single Cable Grip Attachment |
Legs, Back, Core, Lats |
| Jump Pull Up |
N/A |
Plyometrics |
Elite |
Pull Up Bar Attachment |
Legs, Back, Lats |
| Seated Rows: Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Row Machine, Fat Gripz, Double D Handle Attachment |
Back, Arms, Lats, Lower, Biceps |
| Overhead Lockout Lunge W Kettle Bell |
|
Cardio |
Athletic |
None required |
Legs, Back, Hamstrings, Upper |
| Moto Rows: Neutral Grip |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz |
Back, Lats, Lower |
| Upright Rows: Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Traps, Lateral, Anterior |
| Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
| Bosu Tilt |
N/A |
Core |
Athletic |
Bosu Ball |
Core, Back, Chest, Upper |