Barbell Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Back, Legs, Core, Lower |
Tripod Row Opposite Knee Tuck |
Pull |
Core |
Elite |
Single Cable Grip Attachment |
Core, Arms, Back, Lower |
Tricep Extension on Chair |
Push |
Bodyweight |
Intermediate |
None required |
Arms, Back, Triceps, Upper |
Straight Arm Pulldown |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Lat Bar Attachment |
Back, Shoulders, Lats, Upper, Posterior |
Tripod Row |
Static |
Core |
Athletic |
Single Cable Grip Attachment |
Core, Arms, Back, Lats |
standing halo |
N/A |
Kettlebell |
Beginner |
None required |
Shoulders, Core, Back, Obliques, Upper |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Intermediate Skiers |
Push |
Bodybuilding |
Intermediate |
Dumbbells |
Arms, Back, Legs, Triceps, Upper, Hamstrings |
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 |
Ws on Stability Ball |
|
Core |
Intermediate |
Swiss Ball |
Back, Lower, Upper |
Kinesis Low End Core Separation |
N/A |
Cardio |
Intermediate |
None required |
Core, Arms, Legs, Back |
Rear Delt Raise |
|
Dumbbell |
Intermediate |
Flat Bench, Dumbbells |
Shoulders, Back, Posterior, Upper |
Bent over dumbbell row |
Pull |
Dumbbell |
Beginner |
Dumbbells |
Arms, Shoulders, Back, Lats |
Bent-Over Dumbbell Row: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Back, Arms, 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 |
Plank w Stick- Stir the Pot |
N/A |
Core |
Athletic |
None required |
Core, Back, Shoulders, Lower, Posterior |
X Pull |
N/A |
Core |
Elite |
None required |
Core, Arms, Back, Biceps, Upper, Triceps |
Upright Rows: Barbell, Behind Back |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Upper, Posterior |
Inverted Row |
|
Bodyweight |
Intermediate |
Smith Machine |
Back, Shoulders, Lats, Posterior |
Rear Leg Lift |
Pull |
Bodyweight |
Beginner |
None required |
Legs, Back, Glutes, Lower |
High Row with Tubing |
Pull |
Resistance Bands |
Beginner |
Exercise Tube |
Back, Upper, Lats |
Seated Glute & Hip Stretch |
|
Stretching |
Beginner |
None required |
Legs, Back, Glutes |
Pikes and Pushup in SB |
Push |
Exercise Ball |
Elite |
None required |
Arms, Back, Core, Triceps, Lower |
Renegade Row |
Pull |
Dumbbell |
Athletic |
None required |
Back, Core, Lats |