Abdominals

The abdominal muscles are a group of six muscles in the stomach and abdomen area.

Other muscles

149 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.

Ab Crunch Machine

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • abdominals
Instructions:
  • Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
  • At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
  • After a second pause, slowly return to the starting position as you breathe in.
  • Repeat the movement for the prescribed amount of repetitions.

Ab Roller

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Hold the Ab Roller with both hands and kneel on the floor.
  • Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Advanced Kettlebell Windmill

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Clean and press a kettlebell overhead with one arm.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  • Lower yourself as far as possible.
  • Pause for a second and reverse the motion back to the starting position.

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 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.

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.

Alternating Renegade Row

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • abdominals
  • biceps
  • chest
  • lats
  • triceps
Instructions:
  • Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  • Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  • Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Atlas Stones

Category: strongman
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • adductors
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
  • Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  • As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  • Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.

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.

Barbell Ab Rollout

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
  • shoulders
Instructions:
  • For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
  • While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
  • After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
  • Repeat for the recommended amount of repetitions.

Barbell Ab Rollout - On Knees

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
  • shoulders
Instructions:
  • Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Barbell Rollout from Bench

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lats
  • shoulders
Instructions:
  • Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
  • To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
  • When the bar has been moved as far forward as possible, return to the starting position.

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.

Bent Press

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  • Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  • Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number 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.

Body-Up

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • forearms
Instructions:
  • Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
  • Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
  • Slowly lower your forearms back to the ground by allowing the elbows to flex.
  • Repeat.

Bodyweight Flyes

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
  • Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
  • Place your hands on the bars. This will be your starting position.
  • Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
  • After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

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.

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.

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 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 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 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.

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.

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.

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!

Clean and Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
  • triceps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
  • The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

Clean and Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
  • Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
  • As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
  • At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
  • As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  • Stand to full height, holding the bar in the clean position.
  • Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Close-Grip Push-Up off of a Dumbbell

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
  • Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  • Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  • After a pause at the contracted position, repeat the movement for the prescribed 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.

Conan's Wheel

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • lower back
  • shoulders
  • traps
Instructions:
  • With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
  • Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

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.

Crossover Reverse Lunge

Category: stretching
Force: pull
Level: intermediate
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • abductors
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Stand with your feet shoulder width apart. This will be your starting position.
  • Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
  • After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

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.

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 Crunch

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Secure your legs at the end of the decline bench and lie down.
  • 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 bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
  • 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 bench only about four inches, and your lower back should remain on the bench. 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.

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 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.

Double Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
  • Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Downward Facing Balance

Category: strength
Force: static
Level: intermediate
Mechanic: isolation
Equipment: exercise ball
Primary Muscles:
  • glutes
Secondary Muscles:
  • abdominals
  • hamstrings
Instructions:
  • Lie facedown on top of an exercise ball.
  • While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

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.

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.

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.

Farmer's Walk

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  • After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  • Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

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.

Frankenstein Squat

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
Instructions:
  • This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
  • Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine.
  • Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
  • Return to the upright position by driving through the front of the heel and extending the knees and hips.

Frog Sit-Ups

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
  • Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
  • Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
  • Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
  • As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
  • As you inhale, slowly lower back to the starting position.
  • Repeat for the recommended amount of repetitions.

Front Squat (Clean Grip)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
  • Lift the bar 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 and elbows up at all times. This will be your starting position.
  • Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
  • Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

Good Morning

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • glutes
  • lower back
Instructions:
  • Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
  • Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
  • Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Morning off Pins

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • glutes
  • lower back
Instructions:
  • Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
  • Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position.

Gorilla Chin/Crunch

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  • Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
  • As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
  • Slowly start to inhale as you return to the starting position.
  • Repeat for the recommended amount of repetitions.

Hang Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Hang Snatch - Below Knees

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Hanging Bar Good Morning

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • glutes
  • lower back
Instructions:
  • Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
  • Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
  • Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
  • Slowly lower the weight back to the starting position, where it is supported by the chains.

Hanging Leg Raise

Category: strength
Force: pull
Level: expert
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
  • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  • Go back slowly to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Hanging Pike

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
  • Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
  • Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
  • Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
  • Repeat for the recommended amount of repetitions.

Heaving Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • forearms
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
  • Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
  • Return to a standing position.

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.

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.

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.

Jerk Dip Squat

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
Instructions:
  • This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
  • Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.

Keg Load

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  • Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
  • The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. 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.
  • Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Kettlebell Figure 8

Category: strength
Force: pull
Level: intermediate
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • hamstrings
  • shoulders
Instructions:
  • Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
  • Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Kettlebell Pass Between The Legs

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
  • Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

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.

Kettlebell Turkish Get-Up (Lunge style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
  • While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Squat style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.
  • Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after reaching the ground and reverse the motion back to the starting position.

Kipping Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings.
  • Begin with a movement swinging your legs backward slightly.
  • Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

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 Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • glutes
Secondary Muscles:
  • abdominals
  • hamstrings
  • lower back
Instructions:
  • Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
  • With your head looking forward, sit back with your butt until you touch your calves.
  • Reverse the motion, returning the torso to an upright 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.

Landmine Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • chest
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
  • Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
  • In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
  • Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
  • Return to the starting position.

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.

Log Lift

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • chest
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • traps
  • triceps
Instructions:
  • Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
  • Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
  • Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.

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.

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.

Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  • As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

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.

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-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 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 Deadlift

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
  • Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
  • Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
  • Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the movement.

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 Squat

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • triceps
Instructions:
  • Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
  • Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
  • Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
  • Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
  • Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

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.

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.

Plate Twist

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Instructions:
  • Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
  • Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
  • Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
  • Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
  • Repeat for the recommended amount of repetitions.

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.

Power Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
  • Receive the bar with the arms locked out overhead.
  • Return to a standing position.

Press Sit-Up

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
  • While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
  • Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
  • Repeat for the recommended 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.

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.

Rickshaw Carry

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
  • Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.

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.

Russian Twist

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
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.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
  • Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  • Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
  • Repeat for the recommended amount of repetitions.

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.

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.

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 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 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 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.

See-Saw Press (Alternating Side Press)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • triceps
Instructions:
  • Grab a dumbbell with each hand and stand up erect.
  • Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
  • Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
  • Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
  • Repeat for the recommended amount of repetitions.

Side Bridge

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

Side Jackknife

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

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.

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 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.

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.

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 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 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.

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.

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 Fallout

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lower back
  • shoulders
Instructions:
  • Adjust the straps so the handles are at an appropriate height, below waist level.
  • Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
  • Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head.
  • Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
  • Pause during the peak contraction, and then 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.

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.

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.

Weighted Ball Side Bend

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: exercise ball
Primary Muscles:
  • abdominals
Instructions:
  • To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
  • Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
  • Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
  • Raise the side of your torso up by laterally flexing at the waist while exhaling.
  • Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • Switch sides and repeat the exercise.

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.

Weighted Sit-Ups - With Bands

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: other
Primary Muscles:
  • abdominals
Instructions:
  • Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
  • Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
  • Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.
  • 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.

Yoke Walk

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
  • Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
  • Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.