Beginner

Other levels

523 Exercises

3/4 Sit-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie down on the floor and secure your feet. Your legs should be bent at the knees.
  • Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
  • Flex your hips and spine to raise your torso toward your knees.
  • At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
  • Repeat for the recommended amount of repetitions.

90/90 Hamstring

Category: stretching
Force: push
Level: beginner
Equipment: body only
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
Instructions:
  • Lie on your back, with one leg extended straight out.
  • With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
  • Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
  • Repeat for 10-20 repetitions, and then switch to the other leg.

Air Bike

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  • Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  • Go back to the initial position as you breathe in.
  • Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Alternate Hammer Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Alternate Heel Touchers

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
  • Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
  • Now go back slowly to the starting position as you inhale.
  • Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
  • Continue alternating sides in this manner until all prescribed repetitions are done.

Alternate Incline Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
  • While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbell back to starting position as your breathe in.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Alternate Leg Diagonal Bound

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Assume a comfortable stance with one foot slightly in front of the other.
  • Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
  • It may help to use a line on the ground to guage distance from side to side.
  • Repeat the sequence with the other leg.

Alternating Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the tower and select an appropriate weight.
  • Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press one side directly over head.
  • After pausing at the top, return to the starting position and repeat on the opposite side.

Alternating Deltoid Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • In a standing position, hold a pair of dumbbells at your side.
  • Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  • Return the weights to your side.
  • On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
  • Return the weights to the starting position and continue alternating to the front and side.

Alternating Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with two kettlebells next to your shoulders.
  • Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
  • Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
  • Raise the kettlebell and repeat on the opposite side.

Ankle Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Primary Muscles:
  • calves
Instructions:
  • Use a sturdy object like a squat rack to hold yourself.
  • Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.
  • When you are done with the right foot, then repeat with the left leg.

Ankle On The Knee

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • glutes
Instructions:
  • From a lying position, bend your knees and keep your feet on the floor.
  • Place your ankle of one foot on your opposite knee.
  • Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Anti-Gravity Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
  • triceps
Instructions:
  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
  • To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
  • Return to the starting position and repeat to complete the set.

Arm Circles

Category: stretching
Force: push
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
  • Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
  • Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Back Flyes - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • triceps
Instructions:
  • Run a band around a stationary post like that of a squat rack.
  • Grab the band by the handles and stand back so that the tension in the band rises.
  • Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
  • As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
  • After a pause, go back to the original position as you inhale.
  • Repeat for the recommended amount of repetitions.

Backward Drag

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
  • Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.

Backward Medicine Ball Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Instructions:
  • This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
  • Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
  • Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
  • Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

Balance Board

Category: strength
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • calves
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Place a balance board in front of you.
  • Stand up on it and try to balance yourself.
  • Hold the balance for as long as desired.

Ball Leg Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: exercise ball
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
Instructions:
  • Begin on the floor laying on your back with your feet on top of the ball.
  • Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  • Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  • Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  • After a brief pause, return to the starting position.

Band Assisted Pull-Up

Category: strength
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • forearms
  • middle back
Instructions:
  • Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
  • Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
  • Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
  • After a brief pause, return to the starting position.

Band Good Morning

Category: powerlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
  • Keeping your legs straight, extend through the hips to come to a near vertical position.
  • Ensure that you do not round your back as you go down back to the starting position.

Band Good Morning (Pull Through)

Category: powerlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
  • Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
  • Return to the starting position be driving through with the hips to come back to a standing position.

Band Hip Adductions

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • adductors
Instructions:
  • Anchor a band around a solid post or other object.
  • Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
  • Stand up straight and hold onto the post if needed. This will be your starting position.
  • Keeping the knee straight, raise your right legs out to the side as far as you can.
  • Return to the starting position and repeat for the desired rep count.
  • Switch sides.

Band Pull Apart

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
Instructions:
  • Begin with your arms extended straight out in front of you, holding the band with both hands.
  • Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
  • Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
  • Pause as you complete the movement, returning to the starting position under control.

Band Skull Crusher

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • triceps
Instructions:
  • Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
  • Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
  • Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.

Barbell Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  • After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Curls Lying Against An Incline

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
  • While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
  • After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
  • Repeat for the recommended amount of repetitions.

Barbell Incline Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on you upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
Instructions:
  • Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
  • While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
  • Bring back the bar to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Rear Delt Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • lats
  • middle back
Instructions:
  • Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  • Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
  • While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  • Slowly go back to the initial position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Seated Calf Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • calves
Instructions:
  • Place a block about 12 inches in front of a flat bench.
  • Sit on the bench and place the ball of your feet on the block.
  • Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
  • Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
  • After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
  • Repeat for the recommended amount of repetitions.

Barbell Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • traps
Instructions:
  • Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
  • Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
  • Slowly return to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Shrug Behind The Back

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • middle back
Instructions:
  • Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
  • Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
  • Slowly return to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Side Bend

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
Instructions:
  • Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions.

Barbell Side Split Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
  • lower back
Instructions:
  • Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
  • Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
  • Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
  • After performing the recommended amount of reps, repeat the movement with the opposite leg.

Barbell Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Barbell Walking Lunge

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your feet shoulder width apart and a barbell across your upper back.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.

Battling Ropes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • forearms
Instructions:
  • For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
  • Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
  • As you let that arm drop to the starting position, raise the opposite side.
  • Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Bear Crawl Sled Drags

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
  • Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

Bench Dips

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bench Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a flat bench secure a band under the leg of the bench that is nearest to your head.
  • Once the band is secure, grab it by both handles and lie down on the bench.
  • Extend your arms so that you are holding the band handles in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
  • As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Bench Sprint

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
  • Push off with your foot on top of the bench, extending through the hip and knee.
  • Land with the opposite foot on top of the box, returning your other foot back to the start position.
  • Continue alternating from one foot to another to complete the set.

Bent Over Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  • While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  • Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  • After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  • Repeat the recommended amount of repetitions.

Bent Over Low-Pulley Side Lateral

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • lower back
  • middle back
  • traps
Instructions:
  • Select a weight and hold the handle of the low pulley with your right hand.
  • Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
  • Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
  • Slowly lower the weight back to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Bent Over One-Arm Long Bar Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • lower back
  • traps
Instructions:
  • Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  • Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  • Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  • Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
  • Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  • Repeat for the recommended amount of repetitions and switch arms.

Bent Over Two-Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bent Over Two-Dumbbell Row With Palms In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bent-Knee Hip Raise

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lay flat on the floor with your arms next to your sides.
  • Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
  • Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
  • Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
  • Repeat for the recommended amount of repetitions.

Bicycling

Category: cardio
Level: beginner
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, seat yourself on the bike and adjust the seat to your height.

Bicycling, Stationary

Category: cardio
Level: beginner
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, seat yourself on the bike and adjust the seat to your height.
  • Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Body Tricep Press

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Instructions:
  • Position a bar in a rack at chest height.
  • Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
  • Begin by flexing the elbow, lowering yourself towards the bar.
  • Pause, and then reverse the motion by extending the elbows.
  • Progress from bodyweight by adding chains over your shoulders.

Bodyweight Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Bodyweight Walking Lunge

Category: strength
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your feet shoulder width apart and your hands on your hips.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.

Bosu Ball Cable Crunch With Side Bends

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
  • Grab a Bosu Ball and position it in front and center of the cable machine.
  • Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
  • With both hands, reach back and grab the handle of each cable.
  • With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
  • Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
  • Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
  • Repeat the same series of movements to failure.
  • Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
  • Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.

Bottoms Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
  • To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
  • After a brief pause, return to the starting position.

Box Jump (Multiple Response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  • Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
  • Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Skip

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • You will need several boxes lined up about 8 feet apart.
  • Begin facing the first box with one leg slightly behind the other.
  • Drive off the back leg, attempting to gain as much height with the hips as possible.
  • Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
  • Then, step to the next box and repeat.

Bradford/Rocky Presses

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
  • Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
  • Now lower the bar down to the back of the head slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Lower the bar down to the starting position slowly as you inhale. This is one repetition.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Butt Lift (Bridge)

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
  • Slowly go back to the starting position as you breathe in.

Butt-Ups

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
  • Arch your back slightly out rather than keeping your back completely straight.
  • Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.
  • Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
  • Repeat for the recommended amount of repetitions.

Butterfly

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • chest
Instructions:
  • Sit on the machine with your back flat on the pad.
  • Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
  • Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
  • Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
  • Repeat for the recommended amount of repetitions.

Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to th starting position, keeping tension on the cables.
  • You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Cable Crossover

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
  • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Cable Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Kneel below a high pulley that contains a rope attachment.
  • Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
  • Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
  • With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
  • Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
  • Repeat for the recommended amount of repetitions.

Cable Deadlifts

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
  • To begin, squat down be flexing your hips and knees until you can reach the handles.
  • After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
  • After reaching a full standing position, Return to the starting position and repeat.

Cable Hammer Curls - Rope Attachment

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
  • Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
  • Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
  • Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
  • After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
  • Repeat for the recommended amount of repetitions.

Cable Hip Adduction

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • quadriceps
Instructions:
  • Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
  • Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
  • Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
  • Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
  • Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
  • Slowly return to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.

Cable Incline Pushdown

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • lats
Instructions:
  • Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
  • Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
  • Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.
  • Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.
  • Repeat for the recommended amount of repetitions.

Cable Incline Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
  • Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
  • Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
  • Slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Cable Internal Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley’s height, you can use a flat bench to sit on instead.
  • Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
  • Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
  • Slowly go back to the initial position.
  • Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Cable Iron Cross

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Instructions:
  • Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  • Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a “T”. This will be your starting position.
  • Keeping the elbows extended, pull your arms straight to your sides.
  • Return your arms back to the starting position after a pause at the peak contraction.
  • Continue the movement for the prescribed number of repetitions.

Cable Judo Flip

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
  • Twist your body away from the pulley as you bring the rope over your shoulder like you’re performing a judo flip.
  • Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
  • Return to the starting position and repeat until failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Cable Lying Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
  • With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
  • Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
  • Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
  • Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Cable One Arm Tricep Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  • Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  • As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  • Squeeze the triceps and hold for a second in this contracted position.
  • Slowly return the handle to the starting position.
  • Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

Cable Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Place a preacher bench about 2 feet in front of a pulley machine.
  • Attach a straight bar to the low pulley.
  • Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
  • Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
  • Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
  • Now slowly lower the weight to the starting position.
  • Repeat for the recommended amount of repetitions.

Cable Rear Delt Fly

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  • Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  • Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  • Pause at the end of the motion before returning the handles to the start position.

Cable Reverse Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
  • Sit down with your feet toward the pulley and attach the cable to your ankles.
  • Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
  • With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
  • Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
  • Repeat the same movement to failure.

Cable Rope Overhead Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a rope to the bottom pulley of the pulley machine.
  • Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
  • Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  • Return to the starting position by flexing your triceps as you breathe out.
  • Repeat for the recommended amount of repetitions.

Cable Rope Rear-Delt Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  • Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  • Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  • Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  • Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Cable Russian Twists

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a standard handle attachment, and position the cable to a middle pulley position.
  • Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
  • Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
  • Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
  • Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
  • Repeat the same movement to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Cable Seated Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Seat on a flat bench with your back facing a high pulley.
  • Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
  • With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
  • As you inhale, go back to the initial position slowly.
  • Repeat for the recommended amount of repetitions.

Cable Seated Lateral Raise

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
Instructions:
  • Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
  • Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
  • Bend forward while keeping your back flat and rest your torso on the thighs.
  • Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
  • While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
  • Slowly lower your arms to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight.
  • Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press the handles directly over head.
  • After pausing at the top, return to the starting position and repeat.

Cable Shrugs

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • traps
Instructions:
  • Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
  • Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
  • Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
  • Lower the bar back to the original position.
  • Repeat for the recommended amount of repetitions.

Cable Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
  • Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
  • Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Calf Press

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • calves
Instructions:
  • Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
  • Select an appropriate weight, and grasp the handles. This will be your starting position.
  • Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.
  • After a brief pause, reverse the motion and repeat.

Calf Press On The Leg Press Machine

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • calves
Instructions:
  • Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
  • Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
  • Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  • Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  • Repeat for the recommended amount of repetitions.

Calf Raises - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • calves
Instructions:
  • Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
  • While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
  • Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.
  • After a one second contraction, slowly go back down to the starting position.
  • Repeat for the recommended amount of repetitions.

Calf Stretch Elbows Against Wall

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • calves
Instructions:
  • Stand facing a wall from a couple feet away.
  • Lean against the wall, placing your weight on your forearms.
  • Attempt to keep your heels on the ground. Hold for 10-20 seconds. You may move further or closer the wall, making it more or less difficult, respectively.

Calf Stretch Hands Against Wall

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • calves
Instructions:
  • Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
  • Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.
  • Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.

Calf-Machine Shoulder Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • traps
Instructions:
  • Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
  • Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
  • Slowly return to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Car Drivers

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
  • Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
  • Reverse the motion, turning it all the way to the opposite side.
  • Repeat for the recommended amount of repetitions.

Carioca Quick Step

Category: plyometrics
Level: beginner
Primary Muscles:
  • adductors
Secondary Muscles:
  • abdominals
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
  • With your right foot, quick step behind and pull the knee up.
  • Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

Cat Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • lower back
Secondary Muscles:
  • middle back
  • traps
Instructions:
  • Position yourself on the floor on your hands and knees.
  • Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
  • Hold for 15 seconds.

Catch and Overhead Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Begin standing while facing a wall or a partner.
  • Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
  • Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.

Chair Leg Extended Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
Instructions:
  • Sit upright in a chair and grip the seat on the sides.
  • Raise one leg, extending the knee, flexing the ankle as you do so.
  • Slowly move that leg outward as far as you can, and then back to the center and down.
  • Repeat for your other leg.

Chair Lower Back Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • lats
Secondary Muscles:
  • lower back
Instructions:
  • Sit upright on a chair.
  • Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
  • Hold for 10 seconds, and repeat for your other side.

Chair Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
  • Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
  • Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
  • Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
  • Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
  • Repeat for the recommended amount of repetitions.

Chair Upper Body Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • chest
Instructions:
  • Sit on the edge of a chair, gripping the back of it.
  • Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

Chest And Front Of Shoulder Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Start off by standing with your legs together, holding a bodybar or a broomstick.
  • Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down.
  • Carefully lift the pole up and behind your head.

Chest Push (multiple response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
  • Follow through by falling forward, catching yourself with your hands.
  • Immediately return to an upright position. Repeat for the desired number of repetitions.

Chest Push (single response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
  • Follow through by falling forward, catching yourself with your hands.

Chest Push from 3 point stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
  • To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  • As you execute the second step, explosively release the ball forward as hard as possible.

Chest Push with Run Release

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
  • While taking your first step draw the medicine ball into your chest.
  • As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Chest Stretch on Stability Ball

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: exercise ball
Primary Muscles:
  • chest
Instructions:
  • Get on your hands and knees next to an exercise ball.
  • Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position.
  • Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch for 20-30 seconds, and repeat with the other arm.

Child's Pose

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • middle back
Instructions:
  • Get on your hands and knees, walk your hands in front of you.
  • Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  • Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Chin To Chest Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • neck
Secondary Muscles:
  • traps
Instructions:
  • Get into a seated position on the floor.
  • Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

Chin-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Clean Deadlift

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
  • Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
  • After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

Clean Shrug

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Close-Grip Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Close-Grip Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
  • Initiate the movement by lowering the dumbbell to your chest.
  • Return to the starting position by extending the elbows.

Close-Grip EZ Bar Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Close-Grip EZ-Bar Curl with Band

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
  • While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Close-Grip EZ-Bar Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  • Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  • Repeat.

Close-Grip Front Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
  • After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • 6. Repeat this motion for the prescribed amount of repetitions.

Close-Grip Standing Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands, palms up and a few inches apart.
  • Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  • Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  • Slowly go back down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Cocoons

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
  • To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  • After a brief pause, return to the starting position.

Concentration Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  • Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  • Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Cross Body Hammer Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  • While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  • Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  • Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross Over - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Secure an exercise band around a stationary post.
  • While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
  • Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
  • While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
  • Slowly return to the starting position as you inhale.
  • Perform for the recommended amount of repetitions.

Cross-Body Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on your back and bend your knees about 60 degrees.
  • Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
  • Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
  • Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
  • Continue alternating in this manner until all prescribed repetitions are done.

Crucifix

Category: strongman
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  • Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.

Crunch - Hands Overhead

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
  • Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
  • Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
  • Slowly lower down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Crunch - Legs On Exercise Ball

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
  • Place your feet three to four inches apart and point your toes inward so they touch.
  • Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  • Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
  • Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
  • Slowly go back down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Crunches

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
  • Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  • While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
  • Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
  • After the one second contraction, begin to come down slowly again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Dancer's Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • lower back
Secondary Muscles:
  • abductors
  • glutes
Instructions:
  • Sit up on the floor.
  • Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
  • Place your left arm on your right leg and your right hand on the floor.
  • Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Dead Bug

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin lying on your back with your hands extended above you toward the ceiling.
  • Bring your feet, knees, and hips up to 90 degrees.
  • Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
  • Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
  • Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
  • Stay tight and return the working leg to the starting position.
  • Repeat on the opposite side, alternating until the set is complete.

Decline Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Decline Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Decline Dumbbell Flyes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Decline Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  • As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
  • Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
  • Repeat for the recommended amount of repetitions.

Decline EZ Bar Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  • Lift the bar back to the starting position by contracting the triceps and exhaling.
  • Repeat until the recommended amount of repetitions is performed.

Decline Oblique Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
  • Put one hand beside your head and the other on your thigh. This will be your starting position.
  • Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
  • Lower your body back down slowly to the starting position as you inhale.
  • After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

Decline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Decline Reverse Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
  • Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
  • While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Decline Smith Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
  • As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
  • After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
  • Repeat the movement for the prescribed amount of repetitions.
  • When the set is complete, lock the bar back in the rack.

Depth Jump Leap

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
  • Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
  • Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
  • Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.

Dip Machine

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Sit securely in a dip machine, select the weight and firmly grasp the handles.
  • Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  • As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  • Now slowly let your arms come back up to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Dips - Triceps Version

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  • Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Double Leg Butt Kick

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your knees slightly bent.
  • Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
  • As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
  • Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Dumbbell Alternate Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  • While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  • Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Dumbbell Bench Press with Neutral Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
  • Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
  • Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  • Pause, then extend the elbow and return to the starting position.

Dumbbell Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Flyes

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • chest
Instructions:
  • Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
  • Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Dumbbell Incline Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
  • shoulders
Instructions:
  • Using a neutral grip, lean into an incline bench.
  • Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  • Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  • Pause at the top of the motion, and then return to the starting position.

Dumbbell Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
  • Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
  • While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
  • Bring back the dumbbells to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Dumbbell Lunges

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  • Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  • Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  • Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Dumbbell Raise

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Dumbbell Scaption

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
  • Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
  • Continue until your arms are parallel to the ground, and then return to the starting position.

Dumbbell Seated One-Leg Calf Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • calves
Instructions:
  • Place a block on the floor about 12 inches from a flat bench.
  • Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
  • Now place the ball of your left foot on the block. This will be your starting position.
  • Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
  • Slowly return to the starting position, stretching as far down as possible.
  • Repeat for your prescribed number of repetitions and then repeat with the right leg.

Dumbbell Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • traps
Instructions:
  • Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  • Lower the dumbbells back to the original position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Side Bend

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • abdominals
Instructions:
  • Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions and then change hands.

Dumbbell Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  • Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
  • Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Tricep Extension -Pronated Grip

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
  • The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
  • Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
  • Then, exhale and use your triceps to return the weight to the starting position.

Dynamic Back Stretch

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • lats
Instructions:
  • Stand with your feet shoulder width apart. This will be your starting position.
  • Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

Dynamic Chest Stretch

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • chest
Secondary Muscles:
  • middle back
Instructions:
  • Stand with your hands together, arms extended directly in front of you. This will be your starting position.
  • Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed as you do so.

Elbow Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Sit or stand with your feet slightly apart.
  • Place your hands on your shoulders with your elbows at shoulder level and pointing out.
  • Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Elbow to Knee

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
  • Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
  • Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Elbows Back

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Stand up straight.
  • Place both hands on your lower back, fingers pointing downward and elbows out.
  • Then gently pull your elbows back aiming to touch them together.

Exercise Ball Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: exercise ball
Primary Muscles:
  • abdominals
Instructions:
  • Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
  • Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
  • With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
  • As you inhale, go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Exercise Ball Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • abdominals
Instructions:
  • Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
  • Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
  • While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
  • Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Extended Range One-Arm Kettlebell Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
  • Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

External Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
  • Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso.
  • Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
  • As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
  • As you breathe in, slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions and then switch to the other arm.

External Rotation with Band

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
  • Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
  • Continue as far as you are able, pause, and then return to the starting position.

External Rotation with Cable

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
  • Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

EZ-Bar Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Instructions:
  • Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
  • Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
  • Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
  • Then inhale and slowly lower the bar back to the starting position.
  • Repeat for the recommended amount of repetitions.

EZ-Bar Skullcrusher

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • forearms
Instructions:
  • Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  • Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  • Lift the bar back to the starting position by extending the elbow and exhaling.
  • Repeat.

Fast Skipping

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Start in a relaxed position with one leg slightly forward. This will be your starting position.
  • Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
  • Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

Finger Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
  • Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
  • Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Flat Bench Leg Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on an exercise mat or a flat bench with your legs off the end.
  • Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
  • Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
  • As you breathe in, slowly return to the starting position.
  • Repeat for the recommended amount of repetitions.

Flat Bench Lying Leg Raise

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie with your back flat on a bench and your legs extended in front of you off the end.
  • Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
  • As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
  • Now, as you inhale, slowly lower your legs back down to the starting position.

Flexor Incline Dumbbell Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
  • Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
  • Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  • Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  • As you inhale, slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Flutter Kicks

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
  • Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
  • Start the movement by lifting the left leg higher than the right leg.
  • Then lower the left leg as you lift the right leg.
  • Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Front Box Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
  • Perform a short squat in preparation for jumping, swinging your arms behind you.
  • Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  • Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Front Cable Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
  • Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  • Now as you inhale lower the arm back down slowly to the starting position.
  • Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.

Front Cone Hops (or hurdle hops)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Set up a row of cones or other small barriers, placing them a few feet apart.
  • Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
  • Begin by jumping with both feet over the first cone, swinging both arms as you jump.
  • Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
  • Continue until you have jumped over all of the cones.

Front Dumbbell Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  • Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
  • Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

Front Incline Dumbbell Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
  • Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
  • Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
  • Lower the arms back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Front Leg Raises

Category: stretching
Force: pull
Level: beginner
Equipment: body only
Primary Muscles:
  • hamstrings
Instructions:
  • Stand next to a chair or other support, holding on with one hand.
  • Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

Front Raise And Pullover

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  • Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
  • Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
  • Now return the barbell to the starting position by reversing the motion as you exhale.
  • Repeat for the recommended amount of repetitions.

Front Two-Dumbbell Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  • As you inhale, lower the dumbbells back down slowly to the starting position.
  • Repeat for the recommended amount of repetitions.

Glute Kickback

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  • As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  • Go back to the initial position as you inhale and now repeat with the left leg.
  • Continue to alternate legs until all of the recommended repetitions have been performed.

Goblet Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  • Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Hack Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
  • Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
  • Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
  • Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Hammer Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  • Repeat for the recommended amount of repetitions.

Hammer Grip Incline DB Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Hamstring Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • hamstrings
Instructions:
  • Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
  • Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
  • Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Hamstring-SMR

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • hamstrings
Instructions:
  • In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
  • Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
  • Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Heavy Bag Thrust

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
  • Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
  • Receive the bag as it swings back by reversing these steps.

Hip Circles (prone)

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abductors
Secondary Muscles:
  • adductors
Instructions:
  • Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
  • Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
  • Perform this slowly for a number of repetitions, and repeat on the other side.

Hip Extension with Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Secure one end of the band to the lower portion of a post and attach the other to one ankle.
  • Facing the attachment point of the band, hold on to the column to stabilize yourself.
  • Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
  • Return the leg to the starting position.

Hip Flexion with Band

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • quadriceps
Instructions:
  • Secure one end of the band to the lower portion of a post and attach the other to one ankle.
  • Face away from the attachment point of the band.
  • Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
  • Return the leg to the starting position.

Hip Lift with Band

Category: powerlifting
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • glutes
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
  • Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
  • Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
  • Pause at the top of the motion, and return to the starting position.

Hug A Ball

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: exercise ball
Primary Muscles:
  • lower back
Secondary Muscles:
  • calves
  • glutes
Instructions:
  • Seat yourself on the floor.
  • Straddle an exercise ball between both legs and lower your hips down toward the floor.
  • Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.

Hug Knees To Chest

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
Instructions:
  • Lie down on your back and pull both knees up to your chest.
  • Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
  • Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Hurdle Hops

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Set up a row of hurdles or other small barriers, placing them a few feet apart.
  • Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
  • Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
  • Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

Hyperextensions (Back Extensions)

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
  • Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
  • With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  • Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
  • Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
  • Repeat for the recommended amount of repetitions.

Inchworm

Category: stretching
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • hamstrings
Instructions:
  • Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
  • Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
  • Keep going until your body is parallel to the ground in a pushup position.
  • Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
  • Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Incline Bench Pull

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
  • shoulders
Instructions:
  • Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
  • Let the arms hang to your sides fully extended as they point to the floor.
  • Turn the wrists until your hands have a pronated (palms down) grip.
  • Now flare the elbows out. This will be your starting position.
  • As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
  • Slowly go back down to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Incline Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to the starting position, keeping tension on the cables.

Incline Dumbbell Bench With Palms Facing In

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Incline Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Flyes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  • Extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  • As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Flyes - With A Twist

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  • Extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  • As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Incline Hammer Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
  • Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
  • Continue to the top of the movement and pause, then slowly return to the start position.

Incline Inner Biceps Curl

Category: strength
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Hold a dumbbell in each hand and lie back on an incline bench.
  • The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
  • Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.
  • After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  • Repeat for the recommended amount of repetitions.

Incline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
  • Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
  • Push body up until arms are extended. Repeat.

Incline Push-Up Close-Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands next to one another on the bar.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Depth Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
  • Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
  • Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
  • Repeat the motion to return to the starting position.

Incline Push-Up Medium

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Reverse Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar palms up, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Wide

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands wider than shoulder width.
  • Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Internal Rotation with Band

Category: strength
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
  • Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
  • Continue as far as you are able, pause, and then return to the starting position.

Inverted Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
Instructions:
  • Position a bar in a rack to about waist height. You can also use a smith machine.
  • Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  • Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat for the desired number of repetitions.

Inverted Row with Straps

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  • Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat for the desired number of repetitions.

Isometric Chest Squeezes

Category: plyometrics
Force: static
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
  • Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  • Hold for the recommended number of seconds.
  • Now release the tension slowly.
  • Rest for the recommended amount of time and repeat.

Isometric Neck Exercise - Front And Back

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • neck
Instructions:
  • With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
  • Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  • Hold for the recommended number of seconds.
  • Now release the tension slowly.
  • Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Isometric Neck Exercise - Sides

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • neck
Instructions:
  • With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
  • Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  • Hold for the recommended number of seconds.
  • Now release the tension slowly.
  • Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head.

Isometric Wipers

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
  • Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
  • Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
  • Repeat for the desired number of repetitions.

Jackknife Sit-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
  • As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
  • While inhaling, lower your arms and legs back to the starting position.
  • Repeat for the recommended amount of repetitions.

Janda Sit-Up

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
  • As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
  • As you inhale, slowly go back in a controlled manner to the starting position.
  • Repeat for the recommended amount of repetitions.

JM Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
  • Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
  • As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
  • Now go back to the starting position and start over.
  • Repeat for the recommended amount of repetitions.

Jogging, Treadmill

Category: cardio
Level: beginner
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
  • Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Kettlebell Pirate Ships

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
Instructions:
  • With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
  • Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
  • Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
  • Repeat for the desired amount of repetitions.

Knee Across The Body

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • glutes
Secondary Muscles:
  • abductors
  • lower back
Instructions:
  • Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
  • Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

Knee Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • calves
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Stand with your legs together and hands by your waist.
  • Now move your knees in a circular motion as you breathe normally.
  • Repeat for the recommended amount of repetitions.

Knee Tuck Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
  • Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
  • Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

Knee/Hip Raise On Parallel Bars

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • abdominals
Instructions:
  • Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
  • The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
  • Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
  • Slowly go back to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Kneeling Arm Drill

Category: plyometrics
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
Instructions:
  • This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
  • Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
  • As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
  • Switch knees and repeat.

Kneeling Cable Crunch With Alternating Oblique Twists

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
  • Grab the rope with both hands and kneel approximately two feet back from the tower.
  • Position the rope behind your head with your hands by your ears.
  • Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
  • Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
  • Repeat the same downward movement until you’re halfway down, at which time you’ll begin rotating one of your elbows to the opposite knee.
  • Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
  • Repeat the same movement as before, but alternate the other elbow to the opposite knee.
  • Continue this series of movements to failure.

Kneeling Forearm Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • forearms
Instructions:
  • Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
  • Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

Kneeling High Pulley Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  • Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  • After pausing briefly, slowly return to the starting position.

Kneeling Hip Flexor

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • quadriceps
Instructions:
  • Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
  • Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Kneeling Single-Arm High Pulley Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a single handle to a high pulley and make your weight selection.
  • Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
  • Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
  • After a brief pause, return to the starting position.

Landmine 180's

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • lower back
  • shoulders
Instructions:
  • Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  • Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
  • Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
  • Reverse the motion to swing the weight all the way to the opposite side.
  • Continue alternating the movement until the set is complete.

Lateral Bound

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
  • Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  • Immediately push off and extend, attempting to bound to the side as far as possible.
  • Upon landing, immediately push off in the opposite direction, returning to your original start position.
  • Continue back and forth for several repetitions.

Lateral Box Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
  • Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
  • Bring your knees high enough to ensure your feet have good clearance over the box.
  • Land on the center of the box, using your legs to absorb the impact.
  • Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Lateral Cone Hops

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Position a number of cones in a row several feet apart.
  • Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  • Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
  • Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Lateral Raise - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Latissimus Dorsi-SMR

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • lats
Instructions:
  • While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
  • Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

Leg Extensions

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • quadriceps
Instructions:
  • For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
  • Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
  • Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
  • Repeat for the recommended amount of times.

Leg Lift

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
  • With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
  • Slowly bring the raised leg back to the floor as you breathe in.
  • Repeat for the recommended amount of repetitions.
  • Repeat the movement with the opposite leg.

Leg Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  • As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  • Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Leg Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
  • Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
  • Return to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Leg-Up Hamstring Stretch

Category: stretching
Force: push
Level: beginner
Mechanic: isolation
Primary Muscles:
  • hamstrings
Instructions:
  • Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
  • Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
  • Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

Leverage Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
  • Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
  • Return the weight to the starting position.

Leverage Decline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage High Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
  • Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handles to the starting position.
  • For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Leverage Incline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Iso Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
  • Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Leverage Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
  • Press the handles upward by extending through the elbow.
  • After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
Instructions:
  • Load the pins to an appropriate weight. Position yourself directly between the handles.
  • Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
  • Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
  • Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
  • Pause at the top of the motion, and then return the weight to the starting position.

Linear 3-Part Start Technique

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • quadriceps
Instructions:
  • This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
  • Place your right hand onto the line, and thing bring your nose close to your left knee.
  • Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
  • Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Linear Acceleration Wall Drill

Category: plyometrics
Level: beginner
Mechanic: compound
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • quadriceps
Instructions:
  • Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
  • Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
  • Switch legs, raising the opposite knee, and then attacking the ground straight down.
  • Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

Looking At Ceiling

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • quadriceps
Instructions:
  • Kneel on the floor, holding your heels with both hands.
  • Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

Low Cable Crossover

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
  • Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
  • With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
  • Return your arms back to the starting position after a brief pause.

Low Cable Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
  • Grab the outside of the rope ends with your palms facing each other (neutral grip).
  • Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
  • As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
  • As you breathe in slowly return to the starting position.
  • Repeat for the recommended amount of repetitions.

Low Pulley Row To Neck

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
  • traps
Instructions:
  • Sit on a low pulley row machine with a rope attachment.
  • Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
  • While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
  • After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
  • Repeat for the recommended amount of repetitions.

Lower Back Curl

Category: stretching
Force: static
Level: beginner
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on your stomach with your arms out to your sides. This will be your starting position.
  • Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.

Lower Back-SMR

Category: stretching
Force: static
Level: beginner
Equipment: foam roll
Primary Muscles:
  • lower back
Instructions:
  • In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
  • Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

Lying Cambered Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • traps
Instructions:
  • Place a cambered bar underneath an exercise bench.
  • Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
  • As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
  • After a second hold at the top, lower back down to the starting position slowly as you inhale.

Lying Close-Grip Bar Curl On High Pulley

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Place a flat bench in front of a high pulley or lat pulldown machine.
  • Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
  • Lie on your back with your head over the end of the bench.
  • Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
  • As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
  • Return to starting position slowly.
  • Repeat for the recommended amount of repetitions.

Lying Leg Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • hamstrings
Instructions:
  • Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  • Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  • As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  • As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Lying Supine Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
  • Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
  • While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.
  • As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. Tip: Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the movement.
  • Return back to the starting position very slowly.

Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Sit down on the Chest Press Machine and select the weight.
  • Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
  • Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
  • Now bring the handles back towards you as you breathe in.
  • Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
  • Repeat for the recommended amount of reps.
  • When finished step on the lever again and slowly get the handles back to their original place.

Machine Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • biceps
Instructions:
  • Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  • Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
  • Pause at the top of the movement, and then slowly return the weight to the starting position.
  • Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Machine Preacher Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • biceps
Instructions:
  • Sit down on the Preacher Curl Machine and select the weight.
  • Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
  • Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
  • Lower the handles slowly back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Machine Shoulder (Military) Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit down on the Shoulder Press Machine and select the weight.
  • Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  • Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
  • Lower the handles slowly back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Machine Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • triceps
Instructions:
  • Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  • Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
  • Pause at the completion of the movement, and then slowly return the weight to the starting position.
  • Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Medicine Ball Chest Pass

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
  • Begin facing your partner holding the medicine ball at your torso with both hands.
  • Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
  • Your partner should catch the ball, and throw it back to you.
  • Receive the throw with both hands at chest height.

Medicine Ball Full Twist

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
  • Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
  • For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
  • Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

Medicine Ball Scoop Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
Instructions:
  • Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
  • Begin by thrusting the hips forward as you extend through the legs, jumping up.
  • As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

Middle Back Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • middle back
Secondary Muscles:
  • abdominals
  • lats
  • lower back
Instructions:
  • Stand so your feet are shoulder width apart and your hands are on your hips.
  • Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Monster Walk

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • abductors
Instructions:
  • Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
  • To begin, take short steps forward alternating your left and right foot.
  • After several steps, do just the opposite and walk backward to where you started.

Mountain Climbers

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • chest
  • hamstrings
  • shoulders
Instructions:
  • Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
  • Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Moving Claw Series

Category: plyometrics
Level: beginner
Mechanic: compound
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • quadriceps
Instructions:
  • This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
  • Reload the quad as the leg moves back forward, attacking the ground on the next step.
  • Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

Oblique Crunches

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
  • Make sure your feet are elevated and resting on a flat surface.
  • Now lift the shoulder in which your hand is touching your head.
  • Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
  • After your knee touches your elbow, lower your body until you have reached the starting position.
  • Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Oblique Crunches - On The Floor

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
  • Place your left hand behind your head.
  • Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
  • Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
  • Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

On Your Side Quad Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • quadriceps
Instructions:
  • Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
  • Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

On-Your-Back Quad Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • quadriceps
Instructions:
  • Lie on a flat bench or step, and hang one leg and arm over the side.
  • Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
  • Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
  • Switch sides.

One Arm Against Wall

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • lats
Instructions:
  • From a standing position, place a bent arm against a wall or doorway.
  • Slowly lean toward your arm until you feel a stretch in your lats.

One Arm Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
  • By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
  • Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • Switch arms and repeat the movement.

One Arm Dumbbell Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
  • Switch arms and repeat the movement.

One Arm Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  • Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  • For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

One Arm Pronated Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
  • Place your non lifting hand on your bicep for support.
  • Slowly begin to lower the dumbbell down as you breathe in.
  • Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your set repetitions.
  • Switch arms and repeat the movement.

One Arm Supinated Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
  • Place your non lifting hand on your bicep for support.
  • Slowly begin to lower the dumbbell down as you breathe in.
  • Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your set repetitions.
  • Switch arms and repeat the movement.
  • Switch arms again and repeat the movement.

One Half Locust

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • chest
Instructions:
  • Lie facedown on the floor.
  • Put your left hand under your left hipbone to pad your hip and pubic bone.
  • Bend your right knee so you can hold the foot in your right hand.
  • Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

One Handed Hang

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
Instructions:
  • Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.

One Knee To Chest

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
  • lower back
Instructions:
  • Start off by lying on the floor.
  • Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  • Gently tug that knee toward your nose.
  • Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

One-Arm Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

One-Arm Flat Bench Dumbbell Flye

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • chest
Instructions:
  • Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
  • By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
  • Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
  • Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the exercise.

One-Arm High-Pulley Cable Side Bends

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a standard handle to a tower. Move cable to highest pulley position.
  • Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
  • Pull down cable until elbow touches your side and the handle is by your shoulder.
  • Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
  • Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
  • Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

One-Arm Incline Lateral Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
  • Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
  • While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
  • While inhaling lower the weight across your body back into the starting position.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the movement.

One-Arm Long Bar Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
  • Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  • Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.

One-Arm Medicine Ball Slam

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lats
  • shoulders
Instructions:
  • Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
  • Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
  • At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
  • Catch the ball on the bounce and continue for the desired number of repetitions.

One-Arm Side Laterals

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
  • Stand with a straight torso and have the dumbbell by your side at arm’s length with the palm of the hand facing you. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbell back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Otis-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
  • Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
  • As you move up, press the weight up so that it is above your head at the top of the movement.
  • Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Overhead Slam

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • lats
Instructions:
  • Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
  • Initiate the countermovement by raising the ball above your head and fully extending your body.
  • Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
  • Receive the ball with both hands on the bounce and repeat the movement.

Overhead Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • forearms
  • lats
  • triceps
Instructions:
  • Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
  • To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.

Pallof Press

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
  • With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
  • With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
  • Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
  • Hold the repetition for several seconds before returning to the starting position.
  • At the conclusion of the set, repeat facing the other direction.

Pallof Press With Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and position the cable to shoulder height.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
  • With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
  • Facing forward, press the cable away from your chest. You core should be tight and engaged.
  • Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
  • Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
  • With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Palms-Down Dumbbell Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Palms-Down Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing a barbell on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Palms-Up Barbell Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing a barbell on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Palms-Up Dumbbell Wrist Curl Over A Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on one side of a flat bench.
  • Kneel down on both of your knees so that your body is facing the flat bench.
  • Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.

Parallel Bar Dip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Physioball Hip Bridge

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
  • Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
  • Pause at the top of the motion and return to the starting position.

Plank

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
  • Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Platform Hamstring Slides

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
Instructions:
  • For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
  • Begin the movement by flexing the knee, keeping your other leg straight.
  • Continue bringing the heel closer to you, sliding it on the floor.
  • At full knee flexion, reverse the movement to return to the starting position.

Plie Dumbbell Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
Instructions:
  • Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
  • Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
  • Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
  • Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Plyo Push-up

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest towards the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
  • Return to the starting position and repeat the exercise.
  • For added difficulty, add claps into the movement while you are air borne.

Power Partials

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
  • Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
  • Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.
  • Repeat for the recommended amount of repetitions.

Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
  • With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  • Repeat for the recommended amount of repetitions.

Preacher Hammer Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Prone Manual Hamstring

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • hamstrings
Instructions:
  • You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
  • To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.
  • Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

Prowler Sprint

Category: cardio
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • chest
  • glutes
  • quadriceps
  • shoulders
Instructions:
  • Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
  • You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
  • With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

Pull Through

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
  • lower back
Instructions:
  • Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
  • Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Pullups

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Push Up to Side Plank

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Get into pushup position on the toes with your hands just outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  • Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
  • Lower the arm back to the floor for another pushup and then twist to the other side.
  • Repeat the series, alternating each side, for 10 or more reps.

Push-Up Wide

Category: strength
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
  • To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
  • After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet Elevated

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pushups

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Pushups (Close and Wide Hand Positions)

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pyramid

Category: stretching
Force: static
Level: beginner
Equipment: exercise ball
Primary Muscles:
  • lower back
Secondary Muscles:
  • shoulders
Instructions:
  • Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
  • Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Quick Leap

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • You will need a box for this exerise.
  • Begin facing the box standing 1-2 feet from its edge.
  • By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
  • Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

Rear Leg Raises

Category: stretching
Force: push
Level: beginner
Equipment: body only
Primary Muscles:
  • quadriceps
Instructions:
  • Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  • Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Recumbent Bike

Category: cardio
Level: beginner
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, seat yourself on the bike and adjust the seat to your height.
  • Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
  • Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

Return Push from Stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • You will need a partner for this drill.
  • Begin in an athletic 2 or 3 point stance.
  • At the signal, move into a position to receive the pass from your partner.
  • Catch the medicine ball with both hands and immediately throw it back to your partner.
  • You can modify this drill by running different routes.

Reverse Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Reverse Cable Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Reverse Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
  • Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
  • While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Reverse Flyes

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  • Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  • Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  • The arms should be elevated until they are parallel to the floor.
  • Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Reverse Grip Triceps Pushdown

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  • Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
  • Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
  • Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  • Repeat for the recommended amount of repetitions.

Reverse Machine Flyes

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • shoulders
Instructions:
  • Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
  • In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
  • Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
  • Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Plate Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
  • Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
  • Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
  • Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
  • Repeat for the recommended amount of repetitions.

Rocket Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  • To initiate the move, squat down halfway and explode back up as high as possible.
  • Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Rocking Standing Calf Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • calves
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
  • Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
  • Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  • Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
  • Hold for a second and bring them back down as you breathe in.
  • Repeat for the recommended amount of repetitions.

Rope Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Kneel 1-2 feet in front of a cable system with a rope attached.
  • After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
  • To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
  • Pause at the bottom of the motion, and then slowly return to the starting position.
  • These can be done with twists or to the side to hit the obliques.

Rope Straight-Arm Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • lats
Instructions:
  • Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
  • Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
  • Pause at the bottom of the motion, squeezing your lats.
  • Return to the starting position without allowing the weight to fully rest on the stack.

Round The World Shoulder Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • chest
Instructions:
  • Stand up straight with your legs together, holding a bodybar or broomstick.
  • Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out.
  • Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.

Runner's Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
Instructions:
  • It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
  • Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
  • Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

Running, Treadmill

Category: cardio
Level: beginner
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
  • Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Sandbag Load

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • middle back
  • shoulders
  • traps
Instructions:
  • To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
  • Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
  • Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
  • Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Scapular Pull-Up

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Primary Muscles:
  • traps
Secondary Muscles:
  • lats
  • middle back
Instructions:
  • Take a pronated grip on a pull-up bar.
  • From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
  • Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Scissor Kick

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
  • With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
  • Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
  • Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
  • Repeat for the recommended amount of repetitions.

Scissors Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
  • Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
  • As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
  • As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Seated Band Hamstring Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • hamstrings
Instructions:
  • Secure a band close to the ground and place a bench a couple feet away from it.
  • Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
  • Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
  • Pause at the completion of the movement, and then slowly return to the starting position.

Seated Barbell Twist

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • abdominals
Instructions:
  • Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
  • Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
  • Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
  • While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
  • Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
  • Repeat for the recommended amount of repetitions.

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  • The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
  • Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the exercise.

Seated Cable Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat for the recommended amount of repetitions.

Seated Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together above your head.
  • After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  • You can also execute this movement with your back off the pad and alternate hands.

Seated Calf Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • calves
Instructions:
  • Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
  • Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
  • Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
  • Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
  • Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
  • Repeat for the recommended amount of repetitions.

Seated Calf Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • calves
Secondary Muscles:
  • hamstrings
  • lower back
Instructions:
  • Sit up straight on an exercise mat.
  • Bend one knee and put that foot on the floor to stabilize the torso.
  • Straighten your other leg and flex your ankle.
  • Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.

Seated Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
  • While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
  • Repeat for the recommended amount of repetitions.

Seated Dumbbell Inner Biceps Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  • While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
  • Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
  • Repeat for the recommended amount of repetitions.

Seated Dumbbell Palms-Down Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on the floor in front of a flat bench.
  • Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  • Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.
  • When finished, simply lower the dumbbells to the floor.

Seated Dumbbell Palms-Up Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Start out by placing two dumbbells on the floor in front of a flat bench.
  • Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  • Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.
  • When finished, simply lower the dumbbells to the floor.

Seated Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
  • Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  • As you exhale, push the dumbbells up until they touch at the top.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Flat Bench Leg Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
  • Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
  • After a second pause, go back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Floor Hamstring Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
Instructions:
  • Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
  • Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Seated Leg Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • hamstrings
Instructions:
  • Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
  • Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
  • As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
  • Slowly return to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Seated Leg Tucks

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
  • Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
  • After a second pause, go back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • forearms
Instructions:
  • Sit on a flat bench with a dumbbell in your right hand.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
  • Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
  • Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
  • Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Seated Overhead Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • abdominals
Instructions:
  • Sit up straight on an exercise mat.
  • Touch the soles of your feet together with your feet six to eight inches in front of your hips.
  • Place one hand on the floor beside you and your other hand behind your head.
  • Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to 20 seconds, then switch sides.

Seated Palm-Up Barbell Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
  • Lower the bar as far as possible while inhaling and keeping a tight grip.
  • Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Seated Palms-Down Barbell Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  • Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  • Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
  • Lower the bar as far as possible while inhaling and keeping a tight grip.
  • Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Seated Side Lateral Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Triceps Press

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
  • Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • forearms
Instructions:
  • Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
  • Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
  • Now hold the handle with both hands, palms up, using a shoulder-width grip.
  • Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
  • Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
  • Lower the bar as far as possible, while inhaling and keeping a tight grip.
  • Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
  • After a second contraction at the top go back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Shotgun Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a single handle to a low cable.
  • After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
  • Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
  • After a brief pause, return to the starting position.

Shoulder Circles

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
  • Reverse direction. You can do this exercise alternating shoulders or both at the same time.

Shoulder Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
  • As you exhale, lift the handles up until your arms are fully extended overhead.

Shoulder Raise

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • lats
Instructions:
  • Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

Shoulder Stretch

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Instructions:
  • Reach your left arm across your body and hold it straight.

Side Bridge

Category: strength
Force: static
Level: beginner
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders

Side Hop-Sprint

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a cone or hurdle.
  • Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  • Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

Side Jackknife

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals

Side Lateral Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Side Laterals to Front Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
  • Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  • At the top of the exercise move the weights out in front of you, keeping your arms extended.
  • Lower the weights with a controlled motion.
  • On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
  • Lower the weights to the starting position.

Side Leg Raises

Category: stretching
Force: pull
Level: beginner
Equipment: body only
Primary Muscles:
  • adductors
Instructions:
  • Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
  • Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
  • Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Side Lying Groin Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • adductors
Secondary Muscles:
  • hamstrings
Instructions:
  • Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
  • Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
  • Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

Side Neck Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • neck
Instructions:
  • Start with your shoulders relaxed, gently tilt your head towards your shoulder.
  • Assist stretch with a gentle pull on the side of the head.

Side Standing Long Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
  • Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
  • Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Side to Side Box Shuffle

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to one side of the box with your left foot resting on the middle of it.
  • To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
  • Continue shuffling back and forth across the box.

Side Wrist Pull

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • lats
Instructions:
  • This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
  • Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.

Side-Lying Floor Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • lats
Instructions:
  • First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
  • Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

Single Dumbbell Raise

Category: strength
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • traps
Instructions:
  • With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
  • Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
  • Return to the starting position and repeat for the recommended amount of repetitions.

Single Leg Butt Kick

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Begin by standing on one leg, with the bent knee raised. This will be your start position.
  • Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
  • Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
  • Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

Single Leg Glute Bridge

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Lay on the floor with your feet flat and knees bent.
  • Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
  • Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
  • Extend as far as possible, pause and then return to the starting position.

Single Leg Push-off

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Stand on the ground with one foot resting on the box, heel close to the edge.
  • Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
  • Land with the same foot on top of the box, returning your other foot back to the start position.

Single-Arm Cable Crossover

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Instructions:
  • Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  • Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
  • Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
  • Return your arm back to the starting position by pulling your hand back to the midline of the body.
  • Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

Single-Cone Sprint Drill

Category: plyometrics
Force: push
Level: beginner
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
  • Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
  • Rest after three trips around the cone.

Single-Leg High Box Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Position a box in a rack. Secure a band or rope in place above the box.
  • Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance
  • . Continue stepping up and down on the same leg before switching to the opposite side.

Single-Leg Hop Progression

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
  • Hop forward, jumping and landing with the same leg over the cone.
  • Use a countermovement jump to hop from cone to cone.
  • At the end, turn around and go back on the other leg.

Single-Leg Lateral Hop

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
  • To begin, execute a counterjump to hop sideways over the cone.
  • Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
  • Continue hopping back and forth.

Single-Leg Leg Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • quadriceps
Instructions:
  • Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
  • Maintaining good posture, fully extend one leg, pausing at the top of the motion.
  • Return to the starting position without letting the weight stop, keeping tension on the muscle.
  • Repeat for the desired number of repetitions.

Single-Leg Stride Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a box with your inside foot on top of it, close to the edge.
  • Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  • Land in the same position that you started, using your inside leg to decelerate the impact.

Sit Squats

Category: stretching
Force: push
Level: beginner
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • glutes
  • hamstrings
Instructions:
  • Stand with your feet shoulder width apart. This will be your starting position.
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

Sit-Up

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  • Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
  • Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Sled Drag - Harness

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
  • Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

Sled Overhead Backward Walk

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • middle back
  • quadriceps
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  • Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
  • Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Sled Overhead Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • triceps
Instructions:
  • Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
  • Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
  • Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
  • Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

Sled Push

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • glutes
  • hamstrings
  • triceps
Instructions:
  • Load your pushing sled with the desired weight.
  • Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Sled Reverse Flye

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • shoulders
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  • Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
  • Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
  • Return to the starting position, taking a couple steps back to take the slack out of the line.

Sled Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  • With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  • To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  • Take a step or two back to get tension in the line and repeat.

Sledgehammer Swings

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • calves
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
  • If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
  • As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
  • Repeat on the other side.

Smith Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
Instructions:
  • Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
  • Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
  • As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
  • After a second pause, bring the bar back down to the starting position as you breathe in.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Smith Machine Behind the Back Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • With the bar at thigh level, load an appropriate weight.
  • Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
  • Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
  • After a brief pause return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Bent Over Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  • Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Smith Machine Calf Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • calves
Instructions:
  • Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
  • Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
  • Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
  • Return slowly to the starting position as you breathe in while lowering your heels.
  • Repeat for the recommended amount of repetitions.

Smith Machine Close-Grip Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Decline Press

Category: strength
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  • Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  • Begin the movement by flexing your arms, lowering the bar to your chest.
  • Pause briefly, and then extend your arms to push the weight back to the starting position.
  • After completing the desired number of repetitions, rotate the bar to rack the weight.

Smith Machine Hip Raise

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • abdominals
Instructions:
  • Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
  • Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
  • After a brief pause, return the hips to the bench.
  • Repeat for the desired number of repetitions.

Smith Machine Incline Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Smith Machine One-Arm Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • With the bar at thigh level, load an appropriate weight.
  • Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  • Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Overhead Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
  • Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
  • Slowly begin to lower the barbell until it is level with your chin while inhaling.
  • Then lift the barbell back to the starting position using your shoulders while exhaling.
  • Repeat for the recommended amount of repetitions.

Smith Machine Reverse Calf Raises

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • calves
Instructions:
  • Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
  • Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance.
  • Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: The barbell on your back is only for balance purposes.
  • Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down.
  • Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
  • Repeat for the recommended amount of repetitions.

Smith Machine Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Smith Machine Stiff-Legged Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  • Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
  • Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
  • Repeat for the recommended amount of repetitions.

Smith Machine Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  • Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  • Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Smith Single-Leg Split Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
  • Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement.

Speed Band Overhead Triceps

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • triceps
Instructions:
  • For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
  • To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
  • To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
  • Pause, and then return to the starting position.

Spell Caster

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • shoulders
Instructions:
  • Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
  • Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
  • Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
  • Continue alternating, rotating from one side to the other until the set is complete.

Spider Crawl

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  • Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  • Return this leg to the starting position and repeat on the opposite side.

Spider Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Instructions:
  • Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
  • Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
  • Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
  • Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
  • Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the barbell back to the starting position as your breathe in. .
  • Repeat for the recommended amount of repetitions.

Spinal Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
  • lower back
  • neck
  • traps
Instructions:
  • Sit in a chair so your back is straight and your feet planted on the floor.
  • Interlace your fingers behind your head, elbows out and your chin down.
  • Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
  • Return to upright position and then repeat for your other side.

Split Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
  • Ensure that the front knee is over the midline of the foot.
  • Extending through both legs, jump as high as possible, swinging your arms to gain lift.
  • As you jump, bring your feet together, and move them back to their initial positions as you land.
  • Absorb the impact by reverting back to the starting position.

Split Squat with Dumbbells

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Position yourself into a staggered stance with the rear foot elevated and front foot forward.
  • Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
  • Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
  • At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Squats - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
  • When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
  • Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
  • Use the heel of your feet to push your body up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Standing Alternating Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  • Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the opposite side, continuing to alternate between arms.

Standing Barbell Calf Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • calves
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
  • Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  • Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  • Repeat for the recommended amount of repetitions.

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  • The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
  • Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
  • Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.

Standing Biceps Cable Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the curl bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Standing Biceps Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • biceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
  • Raise your arms up and hold until you feel a stretch in your biceps.

Standing Bradford Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
  • Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
  • Lower the bar down to the back of the head until your elbow forms a right angle.
  • Lift the bar back over your head by extending the elbows
  • Lower the bar down to the starting position.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Standing Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
  • Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
  • Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
  • Pause at the top of the motion, and return to the starting position.

Standing Cable Lift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Connect a standard handle on a tower, and move the cable to the lowest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
  • Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
  • Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Standing Cable Wood Chop

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Connect a standard handle to a tower, and move the cable to the highest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  • Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  • Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Standing Calf Raises

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • calves
Instructions:
  • Adjust the padded lever of the calf raise machine to fit your height.
  • Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
  • Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  • Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  • Repeat for the recommended amount of repetitions.

Standing Concentration Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
  • Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
  • Lower the dumbbell back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Standing Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
  • Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
  • Pause, and slowly return the weight to the starting position.

Standing Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  • The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  • Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Standing Dumbbell Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Standing Elevated Quad Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • quadriceps
Instructions:
  • Start by standing with your back about two to three feet away from a bench or step.
  • Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
  • Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

Standing Gastrocnemius Calf Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • calves
Secondary Muscles:
  • hamstrings
Instructions:
  • Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
  • Support your weight on your left leg and place your left hand on your left thigh.
  • Pull your right toes toward your knee until you feel a stretch in your calf.

Standing Hamstring and Calf Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • hamstrings
Instructions:
  • Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
  • Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.
  • Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.

Standing Hip Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abductors
Secondary Muscles:
  • adductors
Instructions:
  • Begin standing on one leg, holding to a vertical support.
  • Raise the unsupported knee to 90 degrees. This will be your starting position.
  • Open the hip as far as possible, attempting to make a big circle with your knee.
  • Perform this movement slowly for a number of repetitions, and repeat on the other side.

Standing Hip Flexors

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • quadriceps
Instructions:
  • Stand up straight with the spine vertical, the left foot slightly in front of the right.
  • Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

Standing Lateral Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • abdominals
Instructions:
  • Take a slightly wider than hip distance stance with your knees slightly bent.
  • Place your right hand on your right hip to support the spine.
  • Raise your left arm in a vertical line and place your left hand behind your head. Keep it there as you incline your torso to the right.
  • Keep your weight evenly distributed between both legs (don't lean into your left hip). Switch sides.

Standing Leg Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • hamstrings
Instructions:
  • Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
  • Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
  • As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
  • As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
  • Perform the same exercise now for the left leg.

Standing Long Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
  • Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
  • Attempt to land with your feet out in front you, reaching as far as possible with your legs.
  • Measure the distance from your landing point to the starting point and track results.

Standing Low-Pulley Deltoid Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  • Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  • Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  • Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Military Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  • Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Standing Olympic Plate Hand Squeeze

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
Instructions:
  • To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
  • Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
  • Now raise the plates back to the starting position as you exhale by closing your hands.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Standing One-Arm Dumbbell Curl Over Incline Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
  • Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
  • While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.
  • Switch arms while performing this exercise.

Standing One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  • This will be your starting position.
  • Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Overhead Barbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
  • Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
  • Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Standing Palm-In One-Arm Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
  • Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
  • Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
  • While inhaling lower the weight down until your arm is at a 90 degree angle again.
  • Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Palms-Up Barbell Behind The Back Wrist Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
  • You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
  • While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
  • Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

Standing Pelvic Tilt

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
Instructions:
  • Start off with your feet hip-distance apart.
  • Bend your knees slightly to keep them soft and springy.
  • You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

Standing Rope Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Attach a rope to a high pulley and select an appropriate weight.
  • Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
  • Perform the movement by flexing the spine, crunching the weight down as far as you can.
  • Hold the peak contraction for a moment before returning to the starting position.

Standing Soleus And Achilles Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • calves
Instructions:
  • Stand with your feet hip-distance apart, one foot slightly in front of the other.
  • Bend both knees, keeping your back heel on the floor. Switch sides.

Standing Toe Touches

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
Instructions:
  • Stand with some space in front and behind you.
  • Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.

Standing Towel Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Instructions:
  • To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
  • Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the towel. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Standing Two-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • lats
Instructions:
  • Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
  • Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  • The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Star Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  • To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
  • As you land, bring your limbs back in and absorb your impact through the legs.

Step-up with Knee Raise

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
  • Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
  • Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Stiff Leg Barbell Good Morning

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
  • Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
  • Begin to raise the bar as you exhale by elevating your torso back to the starting position.
  • Repeat for the recommended amount of repetitions.

Stiff-Legged Dumbbell Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Grasp a couple of dumbbells holding them by your side at arm's length.
  • Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
  • Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
  • Repeat for the recommended amount of repetitions.

Stomach Vacuum

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
  • Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
  • One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
  • Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
  • Repeat for the recommended amount of sets.

Straight Bar Bench Mid Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
  • Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  • After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Straight Raises on Incline Bench

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
  • To begin, raise the barbell out in front of your head while keeping your arms extended.
  • Return to the starting position.

Straight-Arm Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • lats
Instructions:
  • You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
  • Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
  • While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
  • While keeping the arms straight, go back to the starting position while breathing in.
  • Repeat for the recommended amount of repetitions.

Stride Jump Crossover

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a box with your inside foot on top of it, close to the edge.
  • Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  • Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
  • Repeat the movement, crossing back over to the other side.

Superman

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  • Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  • Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Supine Chest Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
  • Begin with the ball on your chest, held with both hands on the bottom.
  • Explode up, extending through the elbow to throw the ball directly above you as high as possible.
  • Catch the ball with both hands as it comes down.

Supine One-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
  • Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  • The ball can be thrown to a partner or bounced off of a wall.

Supine Two-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Lay on the ground on your back with your knees bent.
  • Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
  • Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  • The ball can be thrown to a partner or bounced off of a wall.

Suspended Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Anchor your suspension straps securely to the top of a rack or other object.
  • Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
  • Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
  • Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Suspended Reverse Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • abdominals
Instructions:
  • Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.
  • Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position.
  • Begin the movement by flexing the knees and hips, drawing the knees to your torso. As you do so, anteriorly tilt your pelvis, allowing your spine to flex.
  • At the top of the controlled motion, return to the starting position.

Suspended Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
  • Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
  • At the completion of the motion pause, and then return to the starting position.

Svend Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • forearms
  • shoulders
  • triceps
Instructions:
  • Begin in a standing position.
  • Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
  • Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
  • Pause at the top of the motion, and then slowly return to the starting position.

T-Bar Row with Handle

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  • Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  • Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.

The Straddle

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • calves
Instructions:
  • Begin in a seated, upright position. Start by extending your legs in front of you in a V.
  • With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

Thigh Abductor

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • abductors
Secondary Muscles:
  • glutes
Instructions:
  • To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
  • Slowly press against the machine with your legs to move them away from each other while exhaling.
  • Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
  • Repeat for the recommended amount of repetitions.

Thigh Adductor

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • adductors
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
  • Slowly press against the machine with your legs to move them towards each other while exhaling.
  • Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
  • Repeat for the recommended amount of repetitions.

Toe Touchers

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
  • Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.
  • Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.
  • While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Remember to exhale while perform this part of the exercise.
  • Slowly begin to lower your torso and arms back down to the starting position while inhaling. Remember to keep your arms straight out pointing towards your toes.
  • Repeat for the recommended amount of repetitions.

Torso Rotation

Category: stretching
Force: pull
Level: beginner
Equipment: exercise ball
Primary Muscles:
  • abdominals
Instructions:
  • Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.
  • Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.

Trail Running/Walking

Category: cardio
Level: beginner
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
  • A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.

Trap Bar Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
  • Lower your hips, look forward with your head and keep your chest up.
  • Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  • At the completion of the movement, lower the weight back to the ground under control.

Tricep Dumbbell Kickback

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
  • Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
  • After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Tricep Side Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

Triceps Overhead Extension with Rope

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
  • Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
  • To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
  • Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Triceps Pushdown

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

Triceps Pushdown - Rope Attachment

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  • Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

Triceps Pushdown - V-Bar Attachment

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

Triceps Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • triceps
Secondary Muscles:
  • lats
Instructions:
  • Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Tuck Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
  • Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
  • Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
  • While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
  • Slowly begin to lower your torso back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Two-Arm Dumbbell Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Underhand Cable Pulldowns

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Upper Back Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • middle back
Secondary Muscles:
  • middle back
Instructions:
  • Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

Upper Back-Leg Grab

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • lower back
  • middle back
Instructions:
  • While seated, bend forward to hug your thighs from underneath with both arms.
  • Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

Upright Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  • Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upright Row - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upward Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • lats
Instructions:
  • Extend both hands straight above your head, palms touching.
  • Slowly push your hands up and back, keeping your back straight.

V-Bar Pullup

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
  • Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
  • Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
  • After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

Vertical Swing

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • quadriceps
  • shoulders
Instructions:
  • Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
  • Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
  • Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
  • As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Walking, Treadmill

Category: cardio
Level: beginner
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
  • Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Weighted Crunches

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: medicine ball
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
  • Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
  • Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
  • At the top of the movement, flex your abdominals and hold for a brief pause.
  • Then inhale and slowly lower yourself back down to the starting position.

Wide-Grip Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Standing Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Wind Sprints

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
  • Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
  • Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
  • Continue alternating between legs until the set is complete.

Wrist Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • forearms
Instructions:
  • Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
  • Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
  • Repeat for the recommended amount of repetitions.

Wrist Roller

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
  • Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
  • Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
  • Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
  • Repeat for the prescribed amount of repetitions in your program.

Wrist Rotations with Straight Bar

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
  • Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
  • Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.