Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
Incline Bench Press: Dumbbell, Neutral-Grip, Two-Arm |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Upper, Inner |
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
Foam Roller Angels |
N/A |
Stretching |
Beginner |
Foam Roller |
Back, Shoulders, Upper, Posterior |
Swiss Ball Plank Kick |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
standing halo |
N/A |
Kettlebell |
Beginner |
None required |
Shoulders, Core, Back, Obliques, Upper |
I's Dumbbell Flip |
N/A |
Prehab |
Intermediate |
Dumbbells |
Back, Shoulders, Upper, Posterior |
Supported Leg Extension |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Swiss Ball Reverse Crunch |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
Kinesis Standing Lat Interval |
N/A |
Cardio |
Intermediate |
None required |
Back, Arms, Core, Legs, Upper |
Single Leg Opposite Arm Back Row |
Pull |
Dumbbell |
Intermediate |
None required |
Back, Upper |
Shoulder Stick Mobility Straight Back and Behind |
N/A |
Prehab |
Beginner |
None required |
Back, Shoulders, Upper, Anterior |
Rear Rows: Prone On Incline Bench, Dumbbell |
Pull |
Dumbbell |
Intermediate |
Incline Bench, Fat Gripz, Dumbbells |
Shoulders, Back, Posterior, Upper |
Standing Cable Chest Fly: Low To High Finish |
Push |
Bodybuilding |
Intermediate |
Single D Handle Attachment |
Chest, Upper, Inner, Outer |
Stability Ball Exchange For Abdominals |
Pull |
Exercise Ball |
Intermediate |
None required |
Core, Upper Abs, Lower Abs |
Roll Up w MB |
N/A |
Core |
Athletic |
Medicine Balls |
Core, Upper Abs |
Incline dumbell press |
Push |
Dumbbell |
Intermediate |
None required |
Chest, Shoulders, Arms, Upper, Posterior, Triceps |
Deep Push Up w Scapula Set |
|
Bodyweight |
Intermediate |
None required |
Chest, Arms, Back, Triceps, Upper |
Incline Bench Press |
Push |
Bodybuilding |
Intermediate |
Incline Bench, Fat Gripz, Barbell Bar |
Chest, Arms, Shoulders, Upper, Triceps, Anterior |
Decline Crunch w/ Weight and Twist |
|
Core |
Athletic |
Decline Bench, Olympic Plates |
Core, Upper Abs, Obliques |
L's 30 degree angle. |
N/A |
Prehab |
Intermediate |
Incline Bench |
Back, Shoulders, Upper, Traps, Posterior |
Lat Pull-Downs: Pronated-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine |
Back, Arms, Lats, Upper, Triceps |
Incline Bench Press: Dumbbell, Single-Arm, Alternating |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Arms, Upper, Triceps |
Seated Rows: Pronated-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Single D Handle Attachment, Row Machine |
Back, Arms, Lats, Upper, Biceps |
Lateral Raise |
Pull |
Dumbbell |
Beginner |
Dumbbells |
Shoulders, Back, Lateral, Upper |