Dumbbell Pass |
N/A |
Dumbbell |
Athletic |
Ab Mat, Dumbbells |
Back, Shoulders, Upper, Traps |
Barbell Shoulder Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Rear Delt Raise |
|
Dumbbell |
Intermediate |
Flat Bench, Dumbbells |
Shoulders, Back, Posterior, Upper |
X Pull |
N/A |
Core |
Elite |
None required |
Core, Arms, Back, Biceps, Upper, Triceps |
Hanging Knee Raise |
N/A |
Bodyweight |
Intermediate |
Plyo / Step-up Boxes, Exercise Ball, Pull Up Bar Attachment |
Core, Lower Abs, Upper Abs |
Overhead Lockout Lunge W Kettle Bell |
|
Cardio |
Athletic |
None required |
Legs, Back, Hamstrings, Upper |
Straight Arm Pulldown |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Lat Bar Attachment |
Back, Shoulders, Lats, Upper, Posterior |
Deep Push Up w Scapula Set |
|
Bodyweight |
Intermediate |
None required |
Chest, Arms, Back, Triceps, Upper |
Supported Leg Extension |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
Pull-Ups: Machine, Assisted, Close-Grip |
Pull |
Pull Ups |
Beginner |
Weight Assisted Chin-Up Machine |
Back, Arms, Lats, Upper, Biceps |
Arnold Press: Standing |
Push |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Arms, Chest, Triceps, Upper |
Bosu Ball Crunch |
Pull |
Exercise Ball |
Beginner |
Balance Dome (Bosu Ball) |
Core, Upper Abs, Lower Abs |
Pull-Ups: Machine, Assisted, Wide-Grip |
Pull |
Pull Ups |
Beginner |
Weight Assisted Chin-Up Machine |
Back, Arms, Lats, Upper |
L's 30 degree angle. |
N/A |
Prehab |
Intermediate |
Incline Bench |
Back, Shoulders, Upper, Traps, Posterior |
Reverse Crunch |
Pull |
Core |
Beginner |
Yoga Mat, Ab Mat |
Core, Lower Abs, Upper Abs |
In-Outs |
|
Bodyweight |
Intermediate |
None required |
Core, Shoulders, Upper Abs, Lower Abs, Anterior |
Crunch on Swiss Ball |
N/A |
Core |
Intermediate |
None required |
Core, Legs, Upper Abs, Glutes |
Decline Push-up on Ball |
Push |
Bodyweight |
Athletic |
None required |
Chest, Arms, Core, Upper, Triceps |
Basketball Dribble |
N/A |
Core |
Intermediate |
None required |
Core, Upper Abs, Obliques |
Lat Pull-Downs: Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Lifting Straps, Fat Gripz, Lat Bar Attachment, Double D Handle Attachment |
Back, Arms, Lats, Upper, Biceps |
Side Crunch |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Obliques, Upper Abs |
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
Reverse Crunch with Toe Tap |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Half Boat Twist |
N/A |
Bodyweight |
Intermediate |
None required |
Core, Obliques, Upper Abs |