Dumbbell Military Press: All On One Arm, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Arms, Anterior, Lateral, Triceps |
Jumping Jack Bosu Burpee Overhead Lockout Lunge |
N/A |
Plyometrics |
Elite |
None required |
Legs, Chest, Shoulders |
L's 30 degree angle. |
N/A |
Prehab |
Intermediate |
Incline Bench |
Back, Shoulders, Upper, Traps, Posterior |
SB Push Up to I's to Pike to Push Up |
N/A |
Core |
Elite |
Swiss Ball |
Chest, Shoulders, Core, Lower |
Barbell Shoulder Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Incline dumbell front raise |
Push |
Dumbbell |
Athletic |
None required |
Shoulders, Arms, Anterior, Forearms |
TRX Standing Roll Out |
Static |
Bodyweight |
Beginner |
TRX |
Core, Chest, Shoulders |
Side plank w Rotation, Pulse & Weight |
N/A |
Core |
Athletic |
Ab Mat, Dumbbells |
Core, Shoulders, Obliques |
Cable Rows |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Arms, Shoulders, Biceps, Forearms, Posterior |
Single Leg To Opposite Arm Straight Leg Deadlift W/ Row To Bicep Curl Kettle Bell And Stick |
|
Agility |
Athletic |
None required |
Legs, Shoulders, Back, Lats |
Tricep & Shoulder Stretch |
N/A |
Stretching |
Beginner |
None required |
Shoulders, Arms, Posterior, Triceps |
Butt Lifts |
Push |
Bodyweight |
Intermediate |
None required |
Core, Shoulders, Anterior |
In-Outs |
|
Bodyweight |
Intermediate |
None required |
Core, Shoulders, Upper Abs, Lower Abs, Anterior |
Dumbbell Fly on Ball |
Push |
Dumbbell |
Intermediate |
None required |
Chest, Shoulders, Arms, Anterior |
Dumbbell Front Raise: Supinated-Grip, Alternating |
Pull |
Dumbbell |
Intermediate |
Fat Gripz, Dumbbells |
Shoulders, Arms, Anterior |
standing halo |
N/A |
Kettlebell |
Beginner |
None required |
Shoulders, Core, Back, Obliques, Upper |
Tricep Dips: Machine |
Push |
Bodybuilding |
Intermediate |
Weight Assisted Dip Machine, Fat Gripz |
Arms, Chest, Shoulders, Triceps, Anterior |
TRX Knee Tucks |
N/A |
TRX |
Athletic |
TRX |
Core, Shoulders, Upper Abs, Lower Abs, Anterior |
Squat Thrust (1/2 Burpee) |
Push |
Bodyweight |
Beginner |
None required |
Core, Shoulders |
Front Rasie |
Push |
Bodybuilding |
Beginner |
Dumbbells |
Shoulders, Anterior |
Dumbbell Cheer Press: Seated |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Stride Board Lunge And Kettle Bell Overhead Lockout |
N/A |
Endurance |
Athletic |
None required |
Legs, Core, Shoulders |
SS: Spider Man Push-Ups |
Push |
Bodyweight |
Athletic |
None required |
Chest, Shoulders, Arms, Triceps |
Front Raises: E-Z Curl Bar, Supinated, Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Fat Gripz |
Shoulders, Arms, Anterior |
I's |
N/A |
Dumbbell |
Athletic |
Dumbbells |
Back, Shoulders, Upper, Posterior |