Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Pass Through with Ball |
|
Core |
Athletic |
Exercise Ball |
Core, Upper Abs, Lower Abs |
Seated Row |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Lats, Lower |
Swiss Ball Reverse Crunch |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
Basic Crunches |
Pull |
Core |
Beginner |
Ab Mat |
Core, Upper Abs, Lower Abs |
Seated Rows: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine |
Back, Arms, Lats, Lower, Biceps |
Supported Leg Extension |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Bent-Over Dumbbell Row: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Back, Arms, Lower |
Single-Arm Dumbbell Row: Knee On Bench |
Pull |
Dumbbell |
Beginner |
Dumbbells, Flat Bench, Fat Gripz |
Back, Lower, Lats |
Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |
Swiss Ball Plank Kick |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
Bar Kicks |
Pull |
Bodyweight |
Beginner |
Squat Rack, Barbell Bar |
Legs, Hips, Core, Quadriceps, Flexors, Lower Abs |
Plank w Stick- Stir the Pot |
N/A |
Core |
Athletic |
None required |
Core, Back, Shoulders, Lower, Posterior |
Goodmorning |
N/A |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Plate |
Back, Legs, Lower, Hamstrings |
Reverse Crunch w Kettle Bell |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, 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 |
Flutter Kicks |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs |
Reverse Ab Leg Lifts |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs |
Reverse Crunch with Toe Tap |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Scissor Kicks |
N/A |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs |
Pikes and Pushup in SB |
Push |
Exercise Ball |
Elite |
None required |
Arms, Back, Core, Triceps, Lower |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Reverse Lunge with Front Kick |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Core, Glutes, Quadriceps, Lower Abs |
Bosu Circle Plank |
|
Core |
Athletic |
Bosu Ball |
Core, Back, Lower |