Chest Press to Fly |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Therapy Exercise Ball |
Chest, Legs, Glutes |
Barbell Straight Leg Deadlifts |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar |
Legs, Hips, Hamstrings, Glutes |
Hip Bridges |
Push |
Bodyweight |
Beginner |
Flat Bench |
Legs, Back, Glutes, Hamstrings, Lower |
Resistance band Stiff leg deadlifts |
Pull |
Resistance Bands |
Beginner |
None required |
Legs, Back, Hamstrings, Glutes, Lower |
Cable Squats |
Push |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Tricep Press Down Bar Attachment |
Legs, Glutes, Quadriceps, Hamstrings |
Crab Single Leg Extensions |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Shoulders, Glutes, Hamstrings, Anterior |
Frog Hops |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Glutes, Hamstrings |
Hyper-Extensions: Platform, Weighted |
Pull |
Core |
Intermediate |
None required |
Back, Legs, Lower, Glutes, Hamstrings |
Explosive Bird Dog |
N/A |
Core |
Athletic |
Ab Mat |
Core, Legs, Shoulders, Glutes |
Vertical Leg Press: Smith-Machine, Close Stance |
Push |
Bodybuilding |
Elite |
Ab Mat, Smith Machine |
Legs, Glutes, Hamstrings, Quadriceps |
Ice Skaters |
|
Plyometrics |
Athletic |
None required |
Legs, Glutes |
Standing Side Leg Raise |
|
Bodyweight |
Beginner |
None required |
Legs, Hips, Glutes, Outside |
Skaters Lunge off Bench w/ Weight |
Push |
Dumbbell |
Athletic |
Flat Bench, Dumbbells |
Legs, Glutes |
Single Leg On Bosu Upright Row |
Pull |
Agility |
Athletic |
Bosu Ball, Kettlebells |
Legs, Shoulders, Calves, Glutes |
Front Back Lunge |
|
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps, Glutes, Hamstrings |
Chair/Box Step Up With High Knee |
N/A |
Cardio |
Beginner |
Plyo / Step-up Boxes |
Legs, Quadriceps, Glutes |
Standing Round House Kick |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Glutes, Hamstrings |
Bridge 4 Way Glute- Feet out Knees out - Neutral |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Core, Glutes, Hamstrings |
KB overhead swings |
N/A |
Kettlebell |
Intermediate |
Kettlebells |
Legs, Shoulders, Core, Glutes |
Horizontal Leg Press: Single Leg |
Push |
Bodybuilding |
Athletic |
Leg Press Machine |
Legs, Hips, Glutes, Quadriceps |
Swiss Ball Squats |
Push |
Exercise Ball |
Beginner |
Exercise Ball |
Legs, Quadriceps, Glutes |
Bridge w Leg Lift |
N/A |
Bodyweight |
Athletic |
None required |
Legs, Back, Glutes, Hamstrings, Lower |
Chasse with Weighted Punch |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Legs, Glutes, Quadriceps |
Squat Jumps |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Glutes |
Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground |
Pull |
Core |
Beginner |
Flat Bench, Swiss Ball |
Legs, Hips, Glutes |