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 |
Ball Drop with Shoulders Up |
N/A |
Core |
Intermediate |
Ab Mat, Medicine Balls |
Core, Hips, Inside, Lower Abs |
In-Outs |
|
Bodyweight |
Intermediate |
None required |
Core, Shoulders, Upper Abs, Lower Abs, Anterior |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Vertical Bench Press: Machine |
Push |
Bodybuilding |
Beginner |
None required |
Chest, Arms, Lower, Triceps |
Flat Bench Press: Dumbbell, Single-Arm, Alternating |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Arms, Lower, Triceps |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Ws on Stability Ball |
|
Core |
Intermediate |
Swiss Ball |
Back, Lower, Upper |
Dip Rack Knee Raises w Weight |
|
Core |
Athletic |
Dip Station, Dumbbells |
Core, Lower Abs |
Decline Sit-Ups |
Pull |
Core |
Intermediate |
Decline Bench |
Core, Upper Abs, Lower Abs |
Oblique Leg Extensions |
N/A |
Bodyweight |
Intermediate |
None required |
Core, Obliques, Lower Abs |
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 |
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog |
Pull |
Exercise Ball |
Intermediate |
Flat Bench, Swiss Ball |
Legs, Back, Hips, Glutes, Lower |
TRX Supine Scissors |
N/A |
TRX |
Athletic |
TRX |
Legs, Core, Lower Abs |
Plank w Stick- Stir the Pot |
N/A |
Core |
Athletic |
None required |
Core, Back, Shoulders, Lower, Posterior |
Bicycle Crunches |
N/A |
Core |
Intermediate |
None required |
Core, Upper Abs, Lower Abs |
Full Boat Hold |
N/A |
Bodyweight |
Athletic |
None required |
Core, Lower Abs |
Rear Leg Lift |
Pull |
Bodyweight |
Beginner |
None required |
Legs, Back, Glutes, Lower |
Pikes and Pushup in SB |
Push |
Exercise Ball |
Elite |
None required |
Arms, Back, Core, Triceps, Lower |
Quick Leg Drop |
Pull |
Bodyweight |
Beginner |
None required |
Core, Lower Abs |
Deadbug |
|
Core |
Intermediate |
None required |
Core, Upper Abs, Lower Abs |
Double Leg Drop w Pullover |
|
Core |
Intermediate |
Kettlebells |
Core, Lower Abs |
Side Stretch With Swiss Ball |
Static |
Stretching |
Beginner |
Exercise Ball (Swiss Ball) |
Back, Core, Lower, Obliques |