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 |
Rapid Fire Front Kicks |
N/A |
Cardio |
Elite |
None required |
Core, Legs |
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 |
High Knees |
|
Warm Up |
Intermediate |
None required |
Legs, Hips, Core, Flexors |
Jab Drill W Lunge (Alternating) |
N/A |
Cardio |
Athletic |
Dumbbells |
Legs, Shoulders, Anterior |
Frog Hops |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Glutes, Hamstrings |
Lateral Box Jump |
|
Plyometrics |
Athletic |
Plyo / Step-up Boxes |
Legs, Hips, Outside |
Fake Hook Step Through Middle |
N/A |
Agility |
Athletic |
None required |
Legs, Arms |
Advanced Skiers |
Push |
Bodybuilding |
Athletic |
Dumbbells |
Arms, Back, Legs, Triceps, Upper, Hamstrings |
Curtsey Lunges |
Push |
Bodyweight |
Beginner |
None required |
Hips, Legs, Inside, Outside, Quadriceps, Hamstrings |
Hyper-Extensions: Platform, Weighted |
Pull |
Core |
Intermediate |
None required |
Back, Legs, Lower, Glutes, Hamstrings |
'Round the World |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Core, Legs, Obliques, Hamstrings |
Standing Single Leg Balance |
Static |
Core |
Intermediate |
None required |
Core, Legs, Quadriceps |
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 |
Side Cable Kick Outs |
Push |
Bodybuilding |
Intermediate |
Ankle Strap Attachment, Cable Crossover Machine |
Hips, Legs |
90 Box Drops |
Push |
Plyometrics |
Athletic |
None required |
Legs, Core |
Sumo 1/2 Burpee |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Back, Core |
Calf Raises: Seated (Foot Variations) |
Push |
Bodybuilding |
Beginner |
Seated Calf Machine |
Legs, Calves, Quadriceps |
Ice Skaters |
|
Plyometrics |
Athletic |
None required |
Legs, Glutes |
Diamond Jump |
N/A |
Plyometrics |
Elite |
None required |
Legs |