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compound | hamstrings | Glute Kickback | push | Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width; Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves; This will be your starting position; As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend; Contract the glutes throughout this movement and hold the contraction at the top for a second; Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it; Go back to the initial position as you inhale and now repeat with the left leg; Continue to alternate legs until all of the recommended repetitions have been performed; | body only | glutes | The Glute Kickback exercise uses a push force. The Glute Kickback exercise has a compound mechanic. The Glute Kickback exercise is performed with body only equipment. The Glute Kickback exercise primarily targets the glutes muscle(s). The Glute Kickback exercise engages the hamstrings muscle(s) as secondary muscles. The Glute Kickback exercise is performed as such: Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width; Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves; This will be your starting position; As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend; Contract the glutes throughout this movement and hold the contraction at the top for a second; Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it; Go back to the initial position as you inhale and now repeat with the left leg; Continue to alternate legs until all of the recommended repetitions have been performed; |
compound | calves | Goblet Squat | push | Stand holding a light kettlebell by the horns close to your chest; This will be your starting position; Squat down between your legs until your hamstrings are on your calves; Keep your chest and head up and your back straight; At the bottom position, pause and use your elbows to push your knees out; Return to the starting position, and repeat for 10-20 repetitions; | kettlebells | quadriceps | The Goblet Squat exercise uses a push force. The Goblet Squat exercise has a compound mechanic. The Goblet Squat exercise is performed with kettlebells equipment. The Goblet Squat exercise primarily targets the quadriceps muscle(s). The Goblet Squat exercise engages the calves muscle(s) as secondary muscles. The Goblet Squat exercise is performed as such: Stand holding a light kettlebell by the horns close to your chest; This will be your starting position; Squat down between your legs until your hamstrings are on your calves; Keep your chest and head up and your back straight; At the bottom position, pause and use your elbows to push your knees out; Return to the starting position, and repeat for 10-20 repetitions; |
compound | abdominals | Good Morning | push | 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; | barbell | hamstrings | The Good Morning exercise uses a push force. The Good Morning exercise has a compound mechanic. The Good Morning exercise is performed with barbell equipment. The Good Morning exercise primarily targets the hamstrings muscle(s). The Good Morning exercise engages the abdominals muscle(s) as secondary muscles. The Good Morning exercise is performed as such: 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; |
compound | abdominals | Good Morning off Pins | push | 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; | barbell | hamstrings | The Good Morning off Pins exercise uses a push force. The Good Morning off Pins exercise has a compound mechanic. The Good Morning off Pins exercise is performed with barbell equipment. The Good Morning off Pins exercise primarily targets the hamstrings muscle(s). The Good Morning off Pins exercise engages the abdominals muscle(s) as secondary muscles. The Good Morning off Pins exercise is performed as such: 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; |
compound | biceps | Gorilla Chin (Crunch) | pull | 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; | body only | abdominals | The Gorilla Chin (Crunch) exercise uses a pull force. The Gorilla Chin (Crunch) exercise has a compound mechanic. The Gorilla Chin (Crunch) exercise is performed with body only equipment. The Gorilla Chin (Crunch) exercise primarily targets the abdominals muscle(s). The Gorilla Chin (Crunch) exercise engages the biceps muscle(s) as secondary muscles. The Gorilla Chin (Crunch) exercise is performed as such: 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; |
compound | not applicable | Groin and Back Stretch | static | Sit on the floor with your knees bent and feet together; Interlock your fingers behind your head; This will be your starting position; Curl downwards, bringing your elbows to the inside of your thighs; After a brief pause, return to the starting position with your head up and your back straight; Repeat for 10-20 repetitions; | not applicable | adductors | The Groin and Back Stretch exercise uses a static force. The Groin and Back Stretch exercise has a compound mechanic. The Groin and Back Stretch exercise does not require any equipment. The Groin and Back Stretch exercise primarily targets the adductors muscle(s). The Groin and Back Stretch exercise does not engage any secondary muscles. The Groin and Back Stretch exercise is performed as such: Sit on the floor with your knees bent and feet together; Interlock your fingers behind your head; This will be your starting position; Curl downwards, bringing your elbows to the inside of your thighs; After a brief pause, return to the starting position with your head up and your back straight; Repeat for 10-20 repetitions; |
compound | not applicable | Groiners | pull | Begin in a pushup position on the floor; This will be your starting position; Using both legs, jump forward landing with your feet next to your hands; Keep your head up as you do so; Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions; | body only | adductors | The Groiners exercise uses a pull force. The Groiners exercise has a compound mechanic. The Groiners exercise is performed with body only equipment. The Groiners exercise primarily targets the adductors muscle(s). The Groiners exercise does not engage any secondary muscles. The Groiners exercise is performed as such: Begin in a pushup position on the floor; This will be your starting position; Using both legs, jump forward landing with your feet next to your hands; Keep your head up as you do so; Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions; |
compound | calves | Hack Squat | push | Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided; Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out; Tip: Keep your head up at all times and also maintain the back on the pad at all times; Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position); Now straighten your legs without locking the knees; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times); Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor); Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | machine | quadriceps | The Hack Squat exercise uses a push force. The Hack Squat exercise has a compound mechanic. The Hack Squat exercise is performed with machine equipment. The Hack Squat exercise primarily targets the quadriceps muscle(s). The Hack Squat exercise engages the calves muscle(s) as secondary muscles. The Hack Squat exercise is performed as such: Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided; Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out; Tip: Keep your head up at all times and also maintain the back on the pad at all times; Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position); Now straighten your legs without locking the knees; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times); Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor); Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Hammer Curls | pull | Stand up with your torso upright and a dumbbell on each hand being held at arms length; The elbows should be close to the torso; The palms of the hands should be facing your torso; This will be your starting position; Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps; Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level; Hold the contracted position for a brief moment as you squeeze the biceps; Tip: Focus on keeping the elbow stationary and only moving your forearm; After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Hammer Curls exercise uses a pull force. The Hammer Curls exercise has a isolation mechanic. The Hammer Curls exercise is performed with dumbbell equipment. The Hammer Curls exercise primarily targets the biceps muscle(s). The Hammer Curls exercise does not engage any secondary muscles. The Hammer Curls exercise is performed as such: Stand up with your torso upright and a dumbbell on each hand being held at arms length; The elbows should be close to the torso; The palms of the hands should be facing your torso; This will be your starting position; Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps; Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level; Hold the contracted position for a brief moment as you squeeze the biceps; Tip: Focus on keeping the elbow stationary and only moving your forearm; After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position; Repeat for the recommended amount of repetitions; |
compound | shoulders | Hammer Grip Incline DB Bench Press | push | Lie back on an incline bench with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width; Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other); Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm; This will be your starting position; Now bring down the weights slowly to your side as you breathe in; Keep full control of the dumbbells at all times; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the dumbbells back in your thighs and then on the floor; This is the safest manner to dispose of the dumbbells; | dumbbell | chest | The Hammer Grip Incline DB Bench Press exercise uses a push force. The Hammer Grip Incline DB Bench Press exercise has a compound mechanic. The Hammer Grip Incline DB Bench Press exercise is performed with dumbbell equipment. The Hammer Grip Incline DB Bench Press exercise primarily targets the chest muscle(s). The Hammer Grip Incline DB Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The Hammer Grip Incline DB Bench Press exercise is performed as such: Lie back on an incline bench with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width; Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other); Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm; This will be your starting position; Now bring down the weights slowly to your side as you breathe in; Keep full control of the dumbbells at all times; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the dumbbells back in your thighs and then on the floor; This is the safest manner to dispose of the dumbbells; |
isolation | not applicable | Hamstring (Self Myofascial Release) | static | In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs; Place your hands to the side or behind you to help support your weight; This will be your starting position; Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg; Relax the hamstrings of the leg you are stretching; Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds; Repeat for the other leg; | foam roll | hamstrings | The Hamstring (Self Myofascial Release) exercise uses a static force. The Hamstring (Self Myofascial Release) exercise has a isolation mechanic. The Hamstring (Self Myofascial Release) exercise is performed with foam roll equipment. The Hamstring (Self Myofascial Release) exercise primarily targets the hamstrings muscle(s). The Hamstring (Self Myofascial Release) exercise does not engage any secondary muscles. The Hamstring (Self Myofascial Release) exercise is performed as such: In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs; Place your hands to the side or behind you to help support your weight; This will be your starting position; Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg; Relax the hamstrings of the leg you are stretching; Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds; Repeat for the other leg; |
isolation | not applicable | Hamstring Stretch | static | Lie on your back with one leg extended above you, with the hip at ninety degrees; Keep the other leg flat on the floor; Loop a belt, band, or rope over the ball of your foot; This will be your starting position; Pull on the belt to create tension in the calves and hamstrings; Hold this stretch for 10-30 seconds, and repeat with the other leg; | not applicable | hamstrings | The Hamstring Stretch exercise uses a static force. The Hamstring Stretch exercise has a isolation mechanic. The Hamstring Stretch exercise does not require any equipment. The Hamstring Stretch exercise primarily targets the hamstrings muscle(s). The Hamstring Stretch exercise does not engage any secondary muscles. The Hamstring Stretch exercise is performed as such: Lie on your back with one leg extended above you, with the hip at ninety degrees; Keep the other leg flat on the floor; Loop a belt, band, or rope over the ball of your foot; This will be your starting position; Pull on the belt to create tension in the calves and hamstrings; Hold this stretch for 10-30 seconds, and repeat with the other leg; |
compound | triceps | Handstand Push-Ups | push | With your back to the wall bend at the waist and place both hands on the floor at shoulder width; Kick yourself up against the wall with your arms straight; Your body should be upside down with the arms and legs fully extended; Keep your whole body as straight as possible; Tip: If doing this for the first time, have a spotter help you; Also, make sure that you keep facing the wall with your head, rather than looking down; Slowly lower yourself to the ground as you inhale until your head almost touches the floor; Tip: It is of utmost importance that you come down slow in order to avoid head injury; Push yourself back up slowly as you exhale until your elbows are nearly locked; Repeat for the recommended amount of repetitions; | body only | shoulders | The Handstand Push-Ups exercise uses a push force. The Handstand Push-Ups exercise has a compound mechanic. The Handstand Push-Ups exercise is performed with body only equipment. The Handstand Push-Ups exercise primarily targets the shoulders muscle(s). The Handstand Push-Ups exercise engages the triceps muscle(s) as secondary muscles. The Handstand Push-Ups exercise is performed as such: With your back to the wall bend at the waist and place both hands on the floor at shoulder width; Kick yourself up against the wall with your arms straight; Your body should be upside down with the arms and legs fully extended; Keep your whole body as straight as possible; Tip: If doing this for the first time, have a spotter help you; Also, make sure that you keep facing the wall with your head, rather than looking down; Slowly lower yourself to the ground as you inhale until your head almost touches the floor; Tip: It is of utmost importance that you come down slow in order to avoid head injury; Push yourself back up slowly as you exhale until your elbows are nearly locked; Repeat for the recommended amount of repetitions; |
compound | calves | Hang Clean | pull | Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position; Your back should be straight and inclined slightly forward; Begin by aggressively extending through the hips, knees and ankles, driving the weight upward; As you do so, shrug your shoulders towards your ears; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; | barbell | quadriceps | The Hang Clean exercise uses a pull force. The Hang Clean exercise has a compound mechanic. The Hang Clean exercise is performed with barbell equipment. The Hang Clean exercise primarily targets the quadriceps muscle(s). The Hang Clean exercise engages the calves muscle(s) as secondary muscles. The Hang Clean exercise is performed as such: Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position; Your back should be straight and inclined slightly forward; Begin by aggressively extending through the hips, knees and ankles, driving the weight upward; As you do so, shrug your shoulders towards your ears; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; |
compound | calves | Hang Clean (Below the Knees) | pull | Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees; Your back should be straight and inclined slightly forward; Begin by aggressively extending through the hips, knees and ankles, driving the weight upward; As you do so, shrug your shoulders towards your ears; 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; | barbell | quadriceps | The Hang Clean (Below the Knees) exercise uses a pull force. The Hang Clean (Below the Knees) exercise has a compound mechanic. The Hang Clean (Below the Knees) exercise is performed with barbell equipment. The Hang Clean (Below the Knees) exercise primarily targets the quadriceps muscle(s). The Hang Clean (Below the Knees) exercise engages the calves muscle(s) as secondary muscles. The Hang Clean (Below the Knees) exercise is performed as such: Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees; Your back should be straight and inclined slightly forward; Begin by aggressively extending through the hips, knees and ankles, driving the weight upward; As you do so, shrug your shoulders towards your ears; 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; |
compound | abdominals | Hang Snatch | pull | 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; | barbell | hamstrings | The Hang Snatch exercise uses a pull force. The Hang Snatch exercise has a compound mechanic. The Hang Snatch exercise is performed with barbell equipment. The Hang Snatch exercise primarily targets the hamstrings muscle(s). The Hang Snatch exercise engages the abdominals muscle(s) as secondary muscles. The Hang Snatch exercise is performed as such: 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; |
compound | abdominals | Hang Snatch (Below Knees) | pull | 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; | barbell | hamstrings | The Hang Snatch (Below Knees) exercise uses a pull force. The Hang Snatch (Below Knees) exercise has a compound mechanic. The Hang Snatch (Below Knees) exercise is performed with barbell equipment. The Hang Snatch (Below Knees) exercise primarily targets the hamstrings muscle(s). The Hang Snatch (Below Knees) exercise engages the abdominals muscle(s) as secondary muscles. The Hang Snatch (Below Knees) exercise is performed as such: 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; |
compound | abdominals | Hanging Bar Good Morning | push | 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; | barbell | hamstrings | The Hanging Bar Good Morning exercise uses a push force. The Hanging Bar Good Morning exercise has a compound mechanic. The Hanging Bar Good Morning exercise is performed with barbell equipment. The Hanging Bar Good Morning exercise primarily targets the hamstrings muscle(s). The Hanging Bar Good Morning exercise engages the abdominals muscle(s) as secondary muscles. The Hanging Bar Good Morning exercise is performed as such: 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; |
isolation | not applicable | Hanging Leg Raise | pull | 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; | body only | abdominals | The Hanging Leg Raise exercise uses a pull force. The Hanging Leg Raise exercise has a isolation mechanic. The Hanging Leg Raise exercise is performed with body only equipment. The Hanging Leg Raise exercise primarily targets the abdominals muscle(s). The Hanging Leg Raise exercise does not engage any secondary muscles. The Hanging Leg Raise exercise is performed as such: 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; |
compound | not applicable | Hanging Pike | pull | 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; | body only | abdominals | The Hanging Pike exercise uses a pull force. The Hanging Pike exercise has a compound mechanic. The Hanging Pike exercise is performed with body only equipment. The Hanging Pike exercise primarily targets the abdominals muscle(s). The Hanging Pike exercise does not engage any secondary muscles. The Hanging Pike exercise is performed as such: 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; |
compound | abdominals | Heaving Snatch Balance | push | 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; | barbell | quadriceps | The Heaving Snatch Balance exercise uses a push force. The Heaving Snatch Balance exercise has a compound mechanic. The Heaving Snatch Balance exercise is performed with barbell equipment. The Heaving Snatch Balance exercise primarily targets the quadriceps muscle(s). The Heaving Snatch Balance exercise engages the abdominals muscle(s) as secondary muscles. The Heaving Snatch Balance exercise is performed as such: 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; |
compound | abdominals | Heavy Bag Thrust | push | 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; | other | chest | The Heavy Bag Thrust exercise uses a push force. The Heavy Bag Thrust exercise has a compound mechanic. The Heavy Bag Thrust exercise is performed with other equipment. The Heavy Bag Thrust exercise primarily targets the chest muscle(s). The Heavy Bag Thrust exercise engages the abdominals muscle(s) as secondary muscles. The Heavy Bag Thrust exercise is performed as such: 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; |
compound | not applicable | High Cable Curls | pull | Stand between a couple of high pulleys and grab a handle in each arm; Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you; This will be your starting position; Curl the handles towards you until they are next to your ears; Make sure that as you do so you flex your biceps and exhale; The upper arms should remain stationary and only the forearms should move; Hold for a second in the contracted position as you squeeze the biceps; Slowly bring back the arms to the starting position; Repeat for the recommended amount of repetitions; | cable | biceps | The High Cable Curls exercise uses a pull force. The High Cable Curls exercise has a compound mechanic. The High Cable Curls exercise is performed with cable equipment. The High Cable Curls exercise primarily targets the biceps muscle(s). The High Cable Curls exercise does not engage any secondary muscles. The High Cable Curls exercise is performed as such: Stand between a couple of high pulleys and grab a handle in each arm; Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you; This will be your starting position; Curl the handles towards you until they are next to your ears; Make sure that as you do so you flex your biceps and exhale; The upper arms should remain stationary and only the forearms should move; Hold for a second in the contracted position as you squeeze the biceps; Slowly bring back the arms to the starting position; Repeat for the recommended amount of repetitions; |
isolation | adductors | Hip Circles (prone) | pull | Position yourself on your hands and knees on the ground; Maintaining good posture, raise one bent knee off of the ground; This will be your starting position; Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee; Perform this slowly for a number of repetitions, and repeat on the other side; | body only | abductors | The Hip Circles (prone) exercise uses a pull force. The Hip Circles (prone) exercise has a isolation mechanic. The Hip Circles (prone) exercise is performed with body only equipment. The Hip Circles (prone) exercise primarily targets the abductors muscle(s). The Hip Circles (prone) exercise engages the adductors muscle(s) as secondary muscles. The Hip Circles (prone) exercise is performed as such: Position yourself on your hands and knees on the ground; Maintaining good posture, raise one bent knee off of the ground; This will be your starting position; Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee; Perform this slowly for a number of repetitions, and repeat on the other side; |
compound | hamstrings | Hip Extension with Bands | push | Secure one end of the band to the lower portion of a post and attach the other to one ankle; Facing the attachment point of the band, hold on to the column to stabilize yourself; Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight; Return the leg to the starting position; | bands | glutes | The Hip Extension with Bands exercise uses a push force. The Hip Extension with Bands exercise has a compound mechanic. The Hip Extension with Bands exercise is performed with bands equipment. The Hip Extension with Bands exercise primarily targets the glutes muscle(s). The Hip Extension with Bands exercise engages the hamstrings muscle(s) as secondary muscles. The Hip Extension with Bands exercise is performed as such: Secure one end of the band to the lower portion of a post and attach the other to one ankle; Facing the attachment point of the band, hold on to the column to stabilize yourself; Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight; Return the leg to the starting position; |
compound | not applicable | Hip Flexion with Band | pull | Secure one end of the band to the lower portion of a post and attach the other to one ankle; Face away from the attachment point of the band; Keeping your head and your chest up, raise your knee up to 90 degrees and pause; Return the leg to the starting position; | bands | quadriceps | The Hip Flexion with Band exercise uses a pull force. The Hip Flexion with Band exercise has a compound mechanic. The Hip Flexion with Band exercise is performed with bands equipment. The Hip Flexion with Band exercise primarily targets the quadriceps muscle(s). The Hip Flexion with Band exercise does not engage any secondary muscles. The Hip Flexion with Band exercise is performed as such: Secure one end of the band to the lower portion of a post and attach the other to one ankle; Face away from the attachment point of the band; Keeping your head and your chest up, raise your knee up to 90 degrees and pause; Return the leg to the starting position; |
compound | calves | Hip Lift with Band | push | After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you; If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move; Adjust your position so that the band is directly over your hips; Bend your knees and place your feet flat on the floor; Your hands can be on the floor or holding the band in position; Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can; Pause at the top of the motion, and return to the starting position; | bands | glutes | The Hip Lift with Band exercise uses a push force. The Hip Lift with Band exercise has a compound mechanic. The Hip Lift with Band exercise is performed with bands equipment. The Hip Lift with Band exercise primarily targets the glutes muscle(s). The Hip Lift with Band exercise engages the calves muscle(s) as secondary muscles. The Hip Lift with Band exercise is performed as such: After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you; If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move; Adjust your position so that the band is directly over your hips; Bend your knees and place your feet flat on the floor; Your hands can be on the floor or holding the band in position; Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can; Pause at the top of the motion, and return to the starting position; |
isolation | calves | Hug A Ball | static | Seat yourself on the floor; Straddle an exercise ball between both legs and lower your hips down toward the floor; Hug your arms around the ball to support your body; Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles; Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks; | exercise ball | lower back | The Hug A Ball exercise uses a static force. The Hug A Ball exercise has a isolation mechanic. The Hug A Ball exercise is performed with exercise ball equipment. The Hug A Ball exercise primarily targets the lower back muscle(s). The Hug A Ball exercise engages the calves muscle(s) as secondary muscles. The Hug A Ball exercise is performed as such: Seat yourself on the floor; Straddle an exercise ball between both legs and lower your hips down toward the floor; Hug your arms around the ball to support your body; Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles; Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks; |
not applicable | glutes | Hug Knees To Chest | static | Lie down on your back and pull both knees up to your chest; Hold your arms under the knees, not over (that would put to much pressure on your knee joints); Slowly pull the knees toward your shoulders; This also stretches your buttocks muscles; | not applicable | lower back | The Hug Knees To Chest exercise uses a static force. The Hug Knees To Chest exercise does not require any equipment. The Hug Knees To Chest exercise primarily targets the lower back muscle(s). The Hug Knees To Chest exercise engages the glutes muscle(s) as secondary muscles. The Hug Knees To Chest exercise is performed as such: Lie down on your back and pull both knees up to your chest; Hold your arms under the knees, not over (that would put to much pressure on your knee joints); Slowly pull the knees toward your shoulders; This also stretches your buttocks muscles; |
compound | abductors | Hurdle Hops | push | Set up a row of hurdles or other small barriers, placing them a few feet apart; Stand in front of the first hurdle with your feet shoulder width apart; This will be your starting position; Begin by jumping with both feet over the first hurdle, swinging both arms as you jump; Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle; Continue until you have jumped over all of the hurdles; | other | hamstrings | The Hurdle Hops exercise uses a push force. The Hurdle Hops exercise has a compound mechanic. The Hurdle Hops exercise is performed with other equipment. The Hurdle Hops exercise primarily targets the hamstrings muscle(s). The Hurdle Hops exercise engages the abductors muscle(s) as secondary muscles. The Hurdle Hops exercise is performed as such: Set up a row of hurdles or other small barriers, placing them a few feet apart; Stand in front of the first hurdle with your feet shoulder width apart; This will be your starting position; Begin by jumping with both feet over the first hurdle, swinging both arms as you jump; Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle; Continue until you have jumped over all of the hurdles; |
isolation | glutes | Hyperextensions (or Back Extensions) | pull | Lie face down on a hyperextension bench, tucking your ankles securely under the footpads; Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction; With your body straight, cross your arms in front of you (my preference) or behind your head; This will be your starting position; Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms; Start bending forward slowly at the waist as far as you can while keeping your back flat; Inhale as you perform this movement; Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back; Tip: Never round the back as you perform this exercise; Also, some people can go farther than others; The key thing is that you go as far as your body allows you to without rounding the back; Slowly raise your torso back to the initial position as you inhale; Tip: Avoid the temptation to arch your back past a straight line; Also, do not swing the torso at any time in order to protect the back from injury; Repeat for the recommended amount of repetitions; | other | lower back | The Hyperextensions (or Back Extensions) exercise uses a pull force. The Hyperextensions (or Back Extensions) exercise has a isolation mechanic. The Hyperextensions (or Back Extensions) exercise is performed with other equipment. The Hyperextensions (or Back Extensions) exercise primarily targets the lower back muscle(s). The Hyperextensions (or Back Extensions) exercise engages the glutes muscle(s) as secondary muscles. The Hyperextensions (or Back Extensions) exercise is performed as such: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads; Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction; With your body straight, cross your arms in front of you (my preference) or behind your head; This will be your starting position; Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms; Start bending forward slowly at the waist as far as you can while keeping your back flat; Inhale as you perform this movement; Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back; Tip: Never round the back as you perform this exercise; Also, some people can go farther than others; The key thing is that you go as far as your body allows you to without rounding the back; Slowly raise your torso back to the initial position as you inhale; Tip: Avoid the temptation to arch your back past a straight line; Also, do not swing the torso at any time in order to protect the back from injury; Repeat for the recommended amount of repetitions; |
compound | glutes | Hyperextensions With No Hyperextension Bench | pull | With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench; Tip: Your entire upper body should be hanging down towards the floor; Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs; that of the hyperextension bench; With your body straight, cross your arms in front of you (my preference) or behind your head; This will be your starting position; Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms; Start bending forward slowly at the waist as far as you can while keeping your back flat; Inhale as you perform this movement; Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first); Tip: Never round the back as you perform this exercise; Slowly raise your torso back to the initial position as you exhale; Tip: Avoid the temptation to arch your back past a straight line; Also, do not swing the torso at any time in order to protect the back from injury; Repeat for the recommended amount of repetitions; | body only | lower back | The Hyperextensions With No Hyperextension Bench exercise uses a pull force. The Hyperextensions With No Hyperextension Bench exercise has a compound mechanic. The Hyperextensions With No Hyperextension Bench exercise is performed with body only equipment. The Hyperextensions With No Hyperextension Bench exercise primarily targets the lower back muscle(s). The Hyperextensions With No Hyperextension Bench exercise engages the glutes muscle(s) as secondary muscles. The Hyperextensions With No Hyperextension Bench exercise is performed as such: With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench; Tip: Your entire upper body should be hanging down towards the floor; Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs; that of the hyperextension bench; With your body straight, cross your arms in front of you (my preference) or behind your head; This will be your starting position; Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms; Start bending forward slowly at the waist as far as you can while keeping your back flat; Inhale as you perform this movement; Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first); Tip: Never round the back as you perform this exercise; Slowly raise your torso back to the initial position as you exhale; Tip: Avoid the temptation to arch your back past a straight line; Also, do not swing the torso at any time in order to protect the back from injury; Repeat for the recommended amount of repetitions; |
not applicable | not applicable | IT Band and Glute Stretch | static | Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground; This will be your starting position; Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up; Hold for 10-20 seconds, and repeat on the other side; | other | abductors | The IT Band and Glute Stretch exercise uses a static force. The IT Band and Glute Stretch exercise is performed with other equipment. The IT Band and Glute Stretch exercise primarily targets the abductors muscle(s). The IT Band and Glute Stretch exercise does not engage any secondary muscles. The IT Band and Glute Stretch exercise is performed as such: Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground; This will be your starting position; Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up; Hold for 10-20 seconds, and repeat on the other side; |
isolation | not applicable | Iliotibial Tract (Self Myofascial Release) | static | Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee; The other leg can be crossed in front of you; Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground; Be sure to relax the muscles of the leg you are stretching; Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension; Repeat with the opposite leg; | foam roll | abductors | The Iliotibial Tract (Self Myofascial Release) exercise uses a static force. The Iliotibial Tract (Self Myofascial Release) exercise has a isolation mechanic. The Iliotibial Tract (Self Myofascial Release) exercise is performed with foam roll equipment. The Iliotibial Tract (Self Myofascial Release) exercise primarily targets the abductors muscle(s). The Iliotibial Tract (Self Myofascial Release) exercise does not engage any secondary muscles. The Iliotibial Tract (Self Myofascial Release) exercise is performed as such: Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee; The other leg can be crossed in front of you; Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground; Be sure to relax the muscles of the leg you are stretching; Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension; Repeat with the opposite leg; |
compound | not applicable | Inchworm | not applicable | Stand with your feet close together; Keeping your legs straight, stretch down and put your hands on the floor directly in front of you; This will be your starting position; Begin by walking your hands forward slowly, alternating your left and your right; As you do so, bend only at the hip, keeping your legs straight; Keep going until your body is parallel to the ground in a pushup position; Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time; Continue walking until your feet are by hour hands, keeping your legs straight as you do so; | body only | hamstrings | The Inchworm exercise has a compound mechanic. The Inchworm exercise is performed with body only equipment. The Inchworm exercise primarily targets the hamstrings muscle(s). The Inchworm exercise does not engage any secondary muscles. The Inchworm exercise is performed as such: Stand with your feet close together; Keeping your legs straight, stretch down and put your hands on the floor directly in front of you; This will be your starting position; Begin by walking your hands forward slowly, alternating your left and your right; As you do so, bend only at the hip, keeping your legs straight; Keep going until your body is parallel to the ground in a pushup position; Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time; Continue walking until your feet are by hour hands, keeping your legs straight as you do so; |
isolation | forearms | Incline Barbell Triceps Extension | push | Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width; Lie back on an incline bench set at any angle between 45-75-degrees; Bring the bar overhead with your arms extended and elbows in; The arms should be in line with the torso above the head; This will be your starting position; Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps; Inhale as you perform this movement; Tip: Keep your upper arms stationary and close to your head at all times; Only the forearms should move; Return to the starting position as you breathe out and you contract the triceps; Hold the contraction for a second; Repeat for the recommended amount of repetitions; | barbell | triceps | The Incline Barbell Triceps Extension exercise uses a push force. The Incline Barbell Triceps Extension exercise has a isolation mechanic. The Incline Barbell Triceps Extension exercise is performed with barbell equipment. The Incline Barbell Triceps Extension exercise primarily targets the triceps muscle(s). The Incline Barbell Triceps Extension exercise engages the forearms muscle(s) as secondary muscles. The Incline Barbell Triceps Extension exercise is performed as such: Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width; Lie back on an incline bench set at any angle between 45-75-degrees; Bring the bar overhead with your arms extended and elbows in; The arms should be in line with the torso above the head; This will be your starting position; Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps; Inhale as you perform this movement; Tip: Keep your upper arms stationary and close to your head at all times; Only the forearms should move; Return to the starting position as you breathe out and you contract the triceps; Hold the contraction for a second; Repeat for the recommended amount of repetitions; |
isolation | lats | Incline Bench Pull | pull | Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees; Let the arms hang to your sides fully extended as they point to the floor; Turn the wrists until your hands have a pronated (palms down) grip; Now flare the elbows out; This will be your starting position; As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press; You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang; Continue this motion until the upper arms are at the same level as your back; Tip: The elbows will come out to the side and your upper arms and torso should make the letter T at the top of the movement; Hold the contraction at the top for a second; Slowly go back down to the starting position as you breathe in; Repeat for the recommended amount of repetitions; | barbell | middle back | The Incline Bench Pull exercise uses a pull force. The Incline Bench Pull exercise has a isolation mechanic. The Incline Bench Pull exercise is performed with barbell equipment. The Incline Bench Pull exercise primarily targets the middle back muscle(s). The Incline Bench Pull exercise engages the lats muscle(s) as secondary muscles. The Incline Bench Pull exercise is performed as such: Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees; Let the arms hang to your sides fully extended as they point to the floor; Turn the wrists until your hands have a pronated (palms down) grip; Now flare the elbows out; This will be your starting position; As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press; You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang; Continue this motion until the upper arms are at the same level as your back; Tip: The elbows will come out to the side and your upper arms and torso should make the letter T at the top of the movement; Hold the contraction at the top for a second; Slowly go back down to the starting position as you breathe in; Repeat for the recommended amount of repetitions; |
compound | shoulders | Incline Cable Chest Press | push | Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 45 degrees to the body, with your head and chest up; The elbows should be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together straight in front of you; Keep your shoulder blades retracted as you execute the movement; After pausing at full extension, return to the starting position, keeping tension on the cables; | cable | chest | The Incline Cable Chest Press exercise uses a push force. The Incline Cable Chest Press exercise has a compound mechanic. The Incline Cable Chest Press exercise is performed with cable equipment. The Incline Cable Chest Press exercise primarily targets the chest muscle(s). The Incline Cable Chest Press exercise engages the shoulders muscle(s) as secondary muscles. The Incline Cable Chest Press exercise is performed as such: Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 45 degrees to the body, with your head and chest up; The elbows should be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together straight in front of you; Keep your shoulder blades retracted as you execute the movement; After pausing at full extension, return to the starting position, keeping tension on the cables; |
isolation | shoulders | Incline Cable Flye | push | To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso); Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand; With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face; This will be your starting position; With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms should remain stationary; The movement should only occur at the shoulder joint; Return your arms back to the starting position as you squeeze your chest muscles and exhale; Hold the contracted position for a second; Tip: Make sure to use the same arc of motion used to lower the weights; Repeat the movement for the prescribed amount of repetitions; | cable | chest | The Incline Cable Flye exercise uses a push force. The Incline Cable Flye exercise has a isolation mechanic. The Incline Cable Flye exercise is performed with cable equipment. The Incline Cable Flye exercise primarily targets the chest muscle(s). The Incline Cable Flye exercise engages the shoulders muscle(s) as secondary muscles. The Incline Cable Flye exercise is performed as such: To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso); Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand; With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face; This will be your starting position; With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms should remain stationary; The movement should only occur at the shoulder joint; Return your arms back to the starting position as you squeeze your chest muscles and exhale; Hold the contracted position for a second; Tip: Make sure to use the same arc of motion used to lower the weights; Repeat the movement for the prescribed amount of repetitions; |
compound | shoulders | Incline Dumbbell Bench With Palms Facing In | push | Lie back on an incline bench with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width; Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other); Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm; This will be your starting position; Now bring down the weights slowly to your side as you breathe in; Keep full control of the dumbbells at all times; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the dumbbells back in your thighs and then on the floor; This is the safest manner to dispose of the dumbbells; | dumbbell | chest | The Incline Dumbbell Bench With Palms Facing In exercise uses a push force. The Incline Dumbbell Bench With Palms Facing In exercise has a compound mechanic. The Incline Dumbbell Bench With Palms Facing In exercise is performed with dumbbell equipment. The Incline Dumbbell Bench With Palms Facing In exercise primarily targets the chest muscle(s). The Incline Dumbbell Bench With Palms Facing In exercise engages the shoulders muscle(s) as secondary muscles. The Incline Dumbbell Bench With Palms Facing In exercise is performed as such: Lie back on an incline bench with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width; Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other); Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm; This will be your starting position; Now bring down the weights slowly to your side as you breathe in; Keep full control of the dumbbells at all times; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the dumbbells back in your thighs and then on the floor; This is the safest manner to dispose of the dumbbells; |
isolation | not applicable | Incline Dumbbell Curl | pull | Sit back on an incline bench with a dumbbell in each hand held at arms length; Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward; This will be your starting position; While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second; Slowly begin to bring the dumbbells back to starting position as your breathe in; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Incline Dumbbell Curl exercise uses a pull force. The Incline Dumbbell Curl exercise has a isolation mechanic. The Incline Dumbbell Curl exercise is performed with dumbbell equipment. The Incline Dumbbell Curl exercise primarily targets the biceps muscle(s). The Incline Dumbbell Curl exercise does not engage any secondary muscles. The Incline Dumbbell Curl exercise is performed as such: Sit back on an incline bench with a dumbbell in each hand held at arms length; Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward; This will be your starting position; While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second; Slowly begin to bring the dumbbells back to starting position as your breathe in; Repeat for the recommended amount of repetitions; |
compound | shoulders | Incline Dumbbell Flyes | push | Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees; Extend your arms above you with a slight bend at the elbows; Now rotate the wrists so that the palms of your hands are facing you; Tip: The pinky fingers should be next to each other; This will be your starting position; As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other; Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling; As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again; Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist; There is no motion that happens at the elbow joint; Repeat for the recommended amount of repetitions; | dumbbell | chest | The Incline Dumbbell Flyes exercise uses a push force. The Incline Dumbbell Flyes exercise has a compound mechanic. The Incline Dumbbell Flyes exercise is performed with dumbbell equipment. The Incline Dumbbell Flyes exercise primarily targets the chest muscle(s). The Incline Dumbbell Flyes exercise engages the shoulders muscle(s) as secondary muscles. The Incline Dumbbell Flyes exercise is performed as such: Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees; Extend your arms above you with a slight bend at the elbows; Now rotate the wrists so that the palms of your hands are facing you; Tip: The pinky fingers should be next to each other; This will be your starting position; As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other; Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling; As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again; Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist; There is no motion that happens at the elbow joint; Repeat for the recommended amount of repetitions; |
compound | shoulders | Incline Dumbbell Flyes With A Twist | push | Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees; Extend your arms above you with a slight bend at the elbows; Now rotate the wrists so that the palms of your hands are facing you; Tip: The pinky fingers should be next to each other; This will be your starting position; As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other; Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling; As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again; Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist; There is no motion that happens at the elbow joint; Repeat for the recommended amount of repetitions; | dumbbell | chest | The Incline Dumbbell Flyes With A Twist exercise uses a push force. The Incline Dumbbell Flyes With A Twist exercise has a compound mechanic. The Incline Dumbbell Flyes With A Twist exercise is performed with dumbbell equipment. The Incline Dumbbell Flyes With A Twist exercise primarily targets the chest muscle(s). The Incline Dumbbell Flyes With A Twist exercise engages the shoulders muscle(s) as secondary muscles. The Incline Dumbbell Flyes With A Twist exercise is performed as such: Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees; Extend your arms above you with a slight bend at the elbows; Now rotate the wrists so that the palms of your hands are facing you; Tip: The pinky fingers should be next to each other; This will be your starting position; As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other; Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling; As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again; Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist; There is no motion that happens at the elbow joint; Repeat for the recommended amount of repetitions; |
compound | shoulders | Incline Dumbbell Press | push | Lie back on an incline bench with a dumbbell in each hand atop your thighs; The palms of your hands will be facing each other; Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width; Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you; This will be your starting position; Be sure to keep full control of the dumbbells at all times; Then breathe out and push the dumbbells up with your chest; Lock your arms at the top, hold for a second, and then start slowly lowering the weight; Tip Ideally, lowering the weights should take about twice as long as raising them; Repeat the movement for the prescribed amount of repetitions; When you are done, place the dumbbells back on your thighs and then on the floor; This is the safest manner to release the dumbbells; | dumbbell | chest | The Incline Dumbbell Press exercise uses a push force. The Incline Dumbbell Press exercise has a compound mechanic. The Incline Dumbbell Press exercise is performed with dumbbell equipment. The Incline Dumbbell Press exercise primarily targets the chest muscle(s). The Incline Dumbbell Press exercise engages the shoulders muscle(s) as secondary muscles. The Incline Dumbbell Press exercise is performed as such: Lie back on an incline bench with a dumbbell in each hand atop your thighs; The palms of your hands will be facing each other; Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width; Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you; This will be your starting position; Be sure to keep full control of the dumbbells at all times; Then breathe out and push the dumbbells up with your chest; Lock your arms at the top, hold for a second, and then start slowly lowering the weight; Tip Ideally, lowering the weights should take about twice as long as raising them; Repeat the movement for the prescribed amount of repetitions; When you are done, place the dumbbells back on your thighs and then on the floor; This is the safest manner to release the dumbbells; |
isolation | not applicable | Incline Hammer Curls | pull | Seat yourself on an incline bench with a dumbbell in each hand; You should pressed firmly against he back with your feet together; Allow the dumbbells to hang straight down at your side, holding them with a neutral grip; This will be your starting position; Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary; Continue to the top of the movement and pause, then slowly return to the start position; | dumbbell | biceps | The Incline Hammer Curls exercise uses a pull force. The Incline Hammer Curls exercise has a isolation mechanic. The Incline Hammer Curls exercise is performed with dumbbell equipment. The Incline Hammer Curls exercise primarily targets the biceps muscle(s). The Incline Hammer Curls exercise does not engage any secondary muscles. The Incline Hammer Curls exercise is performed as such: Seat yourself on an incline bench with a dumbbell in each hand; You should pressed firmly against he back with your feet together; Allow the dumbbells to hang straight down at your side, holding them with a neutral grip; This will be your starting position; Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary; Continue to the top of the movement and pause, then slowly return to the start position; |
isolation | not applicable | Incline Inner Biceps Curl | not applicable | Hold a dumbbell in each hand and lie back on an incline bench; The dumbbells should be at arm's length hanging at your sides and your palms should be facing out; This will be your starting position; Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids; Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids; Tip: The end of the movement should look similar to a double biceps pose; After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Incline Inner Biceps Curl exercise has a isolation mechanic. The Incline Inner Biceps Curl exercise is performed with dumbbell equipment. The Incline Inner Biceps Curl exercise primarily targets the biceps muscle(s). The Incline Inner Biceps Curl exercise does not engage any secondary muscles. The Incline Inner Biceps Curl exercise is performed as such: Hold a dumbbell in each hand and lie back on an incline bench; The dumbbells should be at arm's length hanging at your sides and your palms should be facing out; This will be your starting position; Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids; Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids; Tip: The end of the movement should look similar to a double biceps pose; After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up; Repeat for the recommended amount of repetitions; |
compound | shoulders | Incline Push-Up | push | Stand facing bench or sturdy elevated platform; Place hands on edge of bench or platform, slightly wider than shoulder width; Position forefoot back from bench or platform with arms and body straight; Arms should be perpendicular to body; Keeping body straight, lower chest to edge of box or platform by bending arms; Push body up until arms are extended; Repeat; | body only | chest | The Incline Push-Up exercise uses a push force. The Incline Push-Up exercise has a compound mechanic. The Incline Push-Up exercise is performed with body only equipment. The Incline Push-Up exercise primarily targets the chest muscle(s). The Incline Push-Up exercise engages the shoulders muscle(s) as secondary muscles. The Incline Push-Up exercise is performed as such: Stand facing bench or sturdy elevated platform; Place hands on edge of bench or platform, slightly wider than shoulder width; Position forefoot back from bench or platform with arms and body straight; Arms should be perpendicular to body; Keeping body straight, lower chest to edge of box or platform by bending arms; Push body up until arms are extended; Repeat; |
compound | chest | Incline Push-Up Close-Grip | push | Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height; Place your hands next to one another on the bar; Position your feet back from the bar with arms and body straight; This will be your starting position; Keeping your body straight, lower your chest to the bar by bending the arms; Return to the starting position by extending the elbows, pressing yourself back up; | body only | triceps | The Incline Push-Up Close-Grip exercise uses a push force. The Incline Push-Up Close-Grip exercise has a compound mechanic. The Incline Push-Up Close-Grip exercise is performed with body only equipment. The Incline Push-Up Close-Grip exercise primarily targets the triceps muscle(s). The Incline Push-Up Close-Grip exercise engages the chest muscle(s) as secondary muscles. The Incline Push-Up Close-Grip exercise is performed as such: Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height; Place your hands next to one another on the bar; Position your feet back from the bar with arms and body straight; This will be your starting position; Keeping your body straight, lower your chest to the bar by bending the arms; Return to the starting position by extending the elbows, pressing yourself back up; |
compound | shoulders | Incline Push-Up Depth Jump | push | For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps; Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps; This will be your starting position; Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground; As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact; Repeat the motion to return to the starting position; | other | chest | The Incline Push-Up Depth Jump exercise uses a push force. The Incline Push-Up Depth Jump exercise has a compound mechanic. The Incline Push-Up Depth Jump exercise is performed with other equipment. The Incline Push-Up Depth Jump exercise primarily targets the chest muscle(s). The Incline Push-Up Depth Jump exercise engages the shoulders muscle(s) as secondary muscles. The Incline Push-Up Depth Jump exercise is performed as such: For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps; Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps; This will be your starting position; Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground; As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact; Repeat the motion to return to the starting position; |
compound | abdominals | Incline Push-Up Medium | push | 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; | body only | chest | The Incline Push-Up Medium exercise uses a push force. The Incline Push-Up Medium exercise has a compound mechanic. The Incline Push-Up Medium exercise is performed with body only equipment. The Incline Push-Up Medium exercise primarily targets the chest muscle(s). The Incline Push-Up Medium exercise engages the abdominals muscle(s) as secondary muscles. The Incline Push-Up Medium exercise is performed as such: 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; |
compound | abdominals | Incline Push-Up Reverse Grip | push | 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; | body only | chest | The Incline Push-Up Reverse Grip exercise uses a push force. The Incline Push-Up Reverse Grip exercise has a compound mechanic. The Incline Push-Up Reverse Grip exercise is performed with body only equipment. The Incline Push-Up Reverse Grip exercise primarily targets the chest muscle(s). The Incline Push-Up Reverse Grip exercise engages the abdominals muscle(s) as secondary muscles. The Incline Push-Up Reverse Grip exercise is performed as such: 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; |
compound | abdominals | Incline Push-Up Wide | push | 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; | body only | chest | The Incline Push-Up Wide exercise uses a push force. The Incline Push-Up Wide exercise has a compound mechanic. The Incline Push-Up Wide exercise is performed with body only equipment. The Incline Push-Up Wide exercise primarily targets the chest muscle(s). The Incline Push-Up Wide exercise engages the abdominals muscle(s) as secondary muscles. The Incline Push-Up Wide exercise is performed as such: 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; |
isolation | not applicable | Intermediate Groin Stretch | static | Lie on your back with your legs extended; Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can; This will be your starting position; Pull gently on the belt to create tension in your groin and hamstring muscles; Hold for 10-20 seconds, and repeat on the other side; | other | hamstrings | The Intermediate Groin Stretch exercise uses a static force. The Intermediate Groin Stretch exercise has a isolation mechanic. The Intermediate Groin Stretch exercise is performed with other equipment. The Intermediate Groin Stretch exercise primarily targets the hamstrings muscle(s). The Intermediate Groin Stretch exercise does not engage any secondary muscles. The Intermediate Groin Stretch exercise is performed as such: Lie on your back with your legs extended; Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can; This will be your starting position; Pull gently on the belt to create tension in your groin and hamstring muscles; Hold for 10-20 seconds, and repeat on the other side; |
compound | not applicable | Intermediate Hip Flexor and Quad Stretch | static | Lie face down on the floor, with a rope, belt, or band looped around one foot; Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt; Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps; Hold the stretch for 10-20 seconds, and repeat on the other leg; | other | quadriceps | The Intermediate Hip Flexor and Quad Stretch exercise uses a static force. The Intermediate Hip Flexor and Quad Stretch exercise has a compound mechanic. The Intermediate Hip Flexor and Quad Stretch exercise is performed with other equipment. The Intermediate Hip Flexor and Quad Stretch exercise primarily targets the quadriceps muscle(s). The Intermediate Hip Flexor and Quad Stretch exercise does not engage any secondary muscles. The Intermediate Hip Flexor and Quad Stretch exercise is performed as such: Lie face down on the floor, with a rope, belt, or band looped around one foot; Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt; Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps; Hold the stretch for 10-20 seconds, and repeat on the other leg; |
isolation | not applicable | Internal Rotation with Band | not applicable | Choke the band around a post; The band should be at the same height as your elbow; Stand with your right side to the band a couple of feet away; Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side; We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position; With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso; This will be your starting position; Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place; Continue as far as you are able, pause, and then return to the starting position; | bands | shoulders | The Internal Rotation with Band exercise has a isolation mechanic. The Internal Rotation with Band exercise is performed with bands equipment. The Internal Rotation with Band exercise primarily targets the shoulders muscle(s). The Internal Rotation with Band exercise does not engage any secondary muscles. The Internal Rotation with Band exercise is performed as such: Choke the band around a post; The band should be at the same height as your elbow; Stand with your right side to the band a couple of feet away; Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side; We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position; With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso; This will be your starting position; Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place; Continue as far as you are able, pause, and then return to the starting position; |
compound | lats | Inverted Row | pull | Position a bar in a rack to about waist height; You can also use a smith machine; Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar; Your body should be straight with your heels on the ground with your arms fully extended; This will be your starting position; Begin by flexing the elbow, pulling your chest towards the bar; Retract your shoulder blades as you perform the movement; Pause at the top of the motion, and return yourself to the start position; Repeat for the desired number of repetitions; | not applicable | middle back | The Inverted Row exercise uses a pull force. The Inverted Row exercise has a compound mechanic. The Inverted Row exercise does not require any equipment. The Inverted Row exercise primarily targets the middle back muscle(s). The Inverted Row exercise engages the lats muscle(s) as secondary muscles. The Inverted Row exercise is performed as such: Position a bar in a rack to about waist height; You can also use a smith machine; Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar; Your body should be straight with your heels on the ground with your arms fully extended; This will be your starting position; Begin by flexing the elbow, pulling your chest towards the bar; Retract your shoulder blades as you perform the movement; Pause at the top of the motion, and return yourself to the start position; Repeat for the desired number of repetitions; |
compound | biceps | Inverted Row with Straps | pull | Hang a rope or suspension straps from a rack or other stable object; Grasp the ends and position yourself in a supine position hanging from the ropes; Your body should be straight with your heels on the ground with your arms fully extended; This will be your starting position; Begin by flexing the elbow, pulling your chest to your hands; Retract your shoulder blades as you perform the movement; Pause at the top of the motion, and return yourself to the start position; Repeat for the desired number of repetitions; | other | middle back | The Inverted Row with Straps exercise uses a pull force. The Inverted Row with Straps exercise has a compound mechanic. The Inverted Row with Straps exercise is performed with other equipment. The Inverted Row with Straps exercise primarily targets the middle back muscle(s). The Inverted Row with Straps exercise engages the biceps muscle(s) as secondary muscles. The Inverted Row with Straps exercise is performed as such: Hang a rope or suspension straps from a rack or other stable object; Grasp the ends and position yourself in a supine position hanging from the ropes; Your body should be straight with your heels on the ground with your arms fully extended; This will be your starting position; Begin by flexing the elbow, pulling your chest to your hands; Retract your shoulder blades as you perform the movement; Pause at the top of the motion, and return yourself to the start position; Repeat for the desired number of repetitions; |
compound | chest | Iron Cross | push | not applicable | dumbbell | shoulders | The Iron Cross exercise uses a push force. The Iron Cross exercise has a compound mechanic. The Iron Cross exercise is performed with dumbbell equipment. The Iron Cross exercise primarily targets the shoulders muscle(s). The Iron Cross exercise engages the chest muscle(s) as secondary muscles. Instructions for this exercise are not applicable. |
compound | not applicable | Iron Crosses (stretch) | pull | Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor; This will be your starting position; To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand; Promptly return the leg to the starting postion, and quickly repeat with the other leg; Continue alternating for 10-20 repetitions; | not applicable | quadriceps | The Iron Crosses (stretch) exercise uses a pull force. The Iron Crosses (stretch) exercise has a compound mechanic. The Iron Crosses (stretch) exercise does not require any equipment. The Iron Crosses (stretch) exercise primarily targets the quadriceps muscle(s). The Iron Crosses (stretch) exercise does not engage any secondary muscles. The Iron Crosses (stretch) exercise is performed as such: Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor; This will be your starting position; To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand; Promptly return the leg to the starting postion, and quickly repeat with the other leg; Continue alternating for 10-20 repetitions; |
compound | shoulders | Isometric Chest Squeezes | static | While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest; Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso); Push both hands against each other as you contract your chest; Start with slow tension and increase slowly; Keep breathing normally as you execute this contraction; Hold for the recommended number of seconds; Now release the tension slowly; Rest for the recommended amount of time and repeat; | body only | chest | The Isometric Chest Squeezes exercise uses a static force. The Isometric Chest Squeezes exercise has a compound mechanic. The Isometric Chest Squeezes exercise is performed with body only equipment. The Isometric Chest Squeezes exercise primarily targets the chest muscle(s). The Isometric Chest Squeezes exercise engages the shoulders muscle(s) as secondary muscles. The Isometric Chest Squeezes exercise is performed as such: While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest; Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso); Push both hands against each other as you contract your chest; Start with slow tension and increase slowly; Keep breathing normally as you execute this contraction; Hold for the recommended number of seconds; Now release the tension slowly; Rest for the recommended amount of time and repeat; |
isolation | not applicable | Isometric Neck Exercise (Front And Back) | static | With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head; Now gently push forward as you contract the neck muscles but resisting any movement of your head; Start with slow tension and increase slowly; Keep breathing normally as you execute this contraction; Hold for the recommended number of seconds; Now release the tension slowly; Rest for the recommended amount of time and repeat with your hands placed on the back side of your head; | body only | neck | The Isometric Neck Exercise (Front And Back) exercise uses a static force. The Isometric Neck Exercise (Front And Back) exercise has a isolation mechanic. The Isometric Neck Exercise (Front And Back) exercise is performed with body only equipment. The Isometric Neck Exercise (Front And Back) exercise primarily targets the neck muscle(s). The Isometric Neck Exercise (Front And Back) exercise does not engage any secondary muscles. The Isometric Neck Exercise (Front And Back) exercise is performed as such: With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head; Now gently push forward as you contract the neck muscles but resisting any movement of your head; Start with slow tension and increase slowly; Keep breathing normally as you execute this contraction; Hold for the recommended number of seconds; Now release the tension slowly; Rest for the recommended amount of time and repeat with your hands placed on the back side of your head; |
isolation | not applicable | Isometric Neck Exercise (Sides) | static | With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head; Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head; Start with slow tension and increase slowly; Keep breathing normally as you execute this contraction; Hold for the recommended number of seconds; Now release the tension slowly; Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head; | body only | neck | The Isometric Neck Exercise (Sides) exercise uses a static force. The Isometric Neck Exercise (Sides) exercise has a isolation mechanic. The Isometric Neck Exercise (Sides) exercise is performed with body only equipment. The Isometric Neck Exercise (Sides) exercise primarily targets the neck muscle(s). The Isometric Neck Exercise (Sides) exercise does not engage any secondary muscles. The Isometric Neck Exercise (Sides) exercise is performed as such: With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head; Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head; Start with slow tension and increase slowly; Keep breathing normally as you execute this contraction; Hold for the recommended number of seconds; Now release the tension slowly; Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head; |
compound | abdominals | Isometric Wipers | push | 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; | body only | chest | The Isometric Wipers exercise uses a push force. The Isometric Wipers exercise has a compound mechanic. The Isometric Wipers exercise is performed with body only equipment. The Isometric Wipers exercise primarily targets the chest muscle(s). The Isometric Wipers exercise engages the abdominals muscle(s) as secondary muscles. The Isometric Wipers exercise is performed as such: 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; |
compound | chest | JM Press | push | Start the exercise the same way you would a close grip bench press; You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in; However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest; This will be your starting position; Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension; Inhale as you perform this movement; When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso; Tip: Keep the bend at the elbows constant as you bring the upper arms forward; As you exhale, press the bar back up by using the triceps to perform a close grip bench press; Now go back to the starting position and start over; Repeat for the recommended amount of repetitions; | barbell | triceps | The JM Press exercise uses a push force. The JM Press exercise has a compound mechanic. The JM Press exercise is performed with barbell equipment. The JM Press exercise primarily targets the triceps muscle(s). The JM Press exercise engages the chest muscle(s) as secondary muscles. The JM Press exercise is performed as such: Start the exercise the same way you would a close grip bench press; You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in; However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest; This will be your starting position; Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension; Inhale as you perform this movement; When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso; Tip: Keep the bend at the elbows constant as you bring the upper arms forward; As you exhale, press the bar back up by using the triceps to perform a close grip bench press; Now go back to the starting position and start over; Repeat for the recommended amount of repetitions; |
compound | not applicable | Jackknife Sit-Up | pull | 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; | body only | abdominals | The Jackknife Sit-Up exercise uses a pull force. The Jackknife Sit-Up exercise has a compound mechanic. The Jackknife Sit-Up exercise is performed with body only equipment. The Jackknife Sit-Up exercise primarily targets the abdominals muscle(s). The Jackknife Sit-Up exercise does not engage any secondary muscles. The Jackknife Sit-Up exercise is performed as such: 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; |
isolation | not applicable | Janda Sit-Up | pull | 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; | body only | abdominals | The Janda Sit-Up exercise uses a pull force. The Janda Sit-Up exercise has a isolation mechanic. The Janda Sit-Up exercise is performed with body only equipment. The Janda Sit-Up exercise primarily targets the abdominals muscle(s). The Janda Sit-Up exercise does not engage any secondary muscles. The Janda Sit-Up exercise is performed as such: 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; |
compound | calves | Jefferson Squats | push | Place a barbell on the floor; Stand in the middle of the bar length wise; Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand; Your palm should be in (neutral grip) facing the left side; Grasp the rear of the bar with your left hand; The palm of your hand should be in neutral grip alignment (palms facing the right side); Tip: Ensure that your grip is even on the bar; Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back); Now stand straight up with the weight; Tip: Your feet should be shoulder width apart and your toes slightly pointed out; Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor; Tip: Keep your back as vertical as possible with the floor and your head up; Also remember to not let your knees go past your toes; Inhale during this portion of the movement; Now drive yourself back up to the starting position by pushing with the feet ; Tip: Keep the bar hanging at arm's length and your elbows locked with a slight bend; The arms only serve as hooks; Avoid doing any lifting with them; Do the lifting with your thighs; not your arms; | barbell | quadriceps | The Jefferson Squats exercise uses a push force. The Jefferson Squats exercise has a compound mechanic. The Jefferson Squats exercise is performed with barbell equipment. The Jefferson Squats exercise primarily targets the quadriceps muscle(s). The Jefferson Squats exercise engages the calves muscle(s) as secondary muscles. The Jefferson Squats exercise is performed as such: Place a barbell on the floor; Stand in the middle of the bar length wise; Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand; Your palm should be in (neutral grip) facing the left side; Grasp the rear of the bar with your left hand; The palm of your hand should be in neutral grip alignment (palms facing the right side); Tip: Ensure that your grip is even on the bar; Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back); Now stand straight up with the weight; Tip: Your feet should be shoulder width apart and your toes slightly pointed out; Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor; Tip: Keep your back as vertical as possible with the floor and your head up; Also remember to not let your knees go past your toes; Inhale during this portion of the movement; Now drive yourself back up to the starting position by pushing with the feet ; Tip: Keep the bar hanging at arm's length and your elbows locked with a slight bend; The arms only serve as hooks; Avoid doing any lifting with them; Do the lifting with your thighs; not your arms; |
compound | glutes | Jerk Balance | push | This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement; Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart; Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight; Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight; Recover by standing up with the weight overhead; | barbell | shoulders | The Jerk Balance exercise uses a push force. The Jerk Balance exercise has a compound mechanic. The Jerk Balance exercise is performed with barbell equipment. The Jerk Balance exercise primarily targets the shoulders muscle(s). The Jerk Balance exercise engages the glutes muscle(s) as secondary muscles. The Jerk Balance exercise is performed as such: This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement; Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart; Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight; Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight; Recover by standing up with the weight overhead; |
compound | abdominals | Jerk Dip Squat | push | 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; | barbell | quadriceps | The Jerk Dip Squat exercise uses a push force. The Jerk Dip Squat exercise has a compound mechanic. The Jerk Dip Squat exercise is performed with barbell equipment. The Jerk Dip Squat exercise primarily targets the quadriceps muscle(s). The Jerk Dip Squat exercise engages the abdominals muscle(s) as secondary muscles. The Jerk Dip Squat exercise is performed as such: 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; |
not applicable | glutes | Jogging (Treadmill) | not applicable | To begin, step onto the treadmill and select the desired option from the menu; Most treadmills have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the workout; Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside; A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running; Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate; | machine | quadriceps | The Jogging (Treadmill) exercise is performed with machine equipment. The Jogging (Treadmill) exercise primarily targets the quadriceps muscle(s). The Jogging (Treadmill) exercise engages the glutes muscle(s) as secondary muscles. The Jogging (Treadmill) exercise is performed as such: To begin, step onto the treadmill and select the desired option from the menu; Most treadmills have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the workout; Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside; A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running; Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate; |
compound | abdominals | Keg Load | pull | 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; | other | lower back | The Keg Load exercise uses a pull force. The Keg Load exercise has a compound mechanic. The Keg Load exercise is performed with other equipment. The Keg Load exercise primarily targets the lower back muscle(s). The Keg Load exercise engages the abdominals muscle(s) as secondary muscles. The Keg Load exercise is performed as such: 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; |
compound | triceps | Kettlebell Arnold Press | push | Clean a kettlebell to your shoulder; Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder; The palm should be facing inward; Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion; Return the kettlebell to the starting position, with the palm facing in; | kettlebells | shoulders | The Kettlebell Arnold Press exercise uses a push force. The Kettlebell Arnold Press exercise has a compound mechanic. The Kettlebell Arnold Press exercise is performed with kettlebells equipment. The Kettlebell Arnold Press exercise primarily targets the shoulders muscle(s). The Kettlebell Arnold Press exercise engages the triceps muscle(s) as secondary muscles. The Kettlebell Arnold Press exercise is performed as such: Clean a kettlebell to your shoulder; Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder; The palm should be facing inward; Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion; Return the kettlebell to the starting position, with the palm facing in; |
compound | calves | Kettlebell Dead Clean | pull | Place kettlebell between your feet; To get in the starting position, push your butt back and look straight ahead; Clean the 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; Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out; | kettlebells | hamstrings | The Kettlebell Dead Clean exercise uses a pull force. The Kettlebell Dead Clean exercise has a compound mechanic. The Kettlebell Dead Clean exercise is performed with kettlebells equipment. The Kettlebell Dead Clean exercise primarily targets the hamstrings muscle(s). The Kettlebell Dead Clean exercise engages the calves muscle(s) as secondary muscles. The Kettlebell Dead Clean exercise is performed as such: Place kettlebell between your feet; To get in the starting position, push your butt back and look straight ahead; Clean the 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; Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out; |
not applicable | hamstrings | Kettlebell Figure 8 | pull | 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; | kettlebells | abdominals | The Kettlebell Figure 8 exercise uses a pull force. The Kettlebell Figure 8 exercise is performed with kettlebells equipment. The Kettlebell Figure 8 exercise primarily targets the abdominals muscle(s). The Kettlebell Figure 8 exercise engages the hamstrings muscle(s) as secondary muscles. The Kettlebell Figure 8 exercise is performed as such: 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; |
compound | calves | Kettlebell Hang Clean | pull | Place kettlebell between your feet; To get in the starting position, push your butt back and look straight ahead; Clean 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; Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded; Keep your head up at all times; | kettlebells | hamstrings | The Kettlebell Hang Clean exercise uses a pull force. The Kettlebell Hang Clean exercise has a compound mechanic. The Kettlebell Hang Clean exercise is performed with kettlebells equipment. The Kettlebell Hang Clean exercise primarily targets the hamstrings muscle(s). The Kettlebell Hang Clean exercise engages the calves muscle(s) as secondary muscles. The Kettlebell Hang Clean exercise is performed as such: Place kettlebell between your feet; To get in the starting position, push your butt back and look straight ahead; Clean 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; Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded; Keep your head up at all times; |
compound | glutes | Kettlebell One-Legged Deadlift | pull | Hold a kettlebell by the handle in one hand; Stand on one leg, on the same side that you hold the kettlebell; Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance; Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position; | kettlebells | hamstrings | The Kettlebell One-Legged Deadlift exercise uses a pull force. The Kettlebell One-Legged Deadlift exercise has a compound mechanic. The Kettlebell One-Legged Deadlift exercise is performed with kettlebells equipment. The Kettlebell One-Legged Deadlift exercise primarily targets the hamstrings muscle(s). The Kettlebell One-Legged Deadlift exercise engages the glutes muscle(s) as secondary muscles. The Kettlebell One-Legged Deadlift exercise is performed as such: Hold a kettlebell by the handle in one hand; Stand on one leg, on the same side that you hold the kettlebell; Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance; Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position; |
compound | glutes | Kettlebell Pass Between The Legs | pull | 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; | kettlebells | abdominals | The Kettlebell Pass Between The Legs exercise uses a pull force. The Kettlebell Pass Between The Legs exercise has a compound mechanic. The Kettlebell Pass Between The Legs exercise is performed with kettlebells equipment. The Kettlebell Pass Between The Legs exercise primarily targets the abdominals muscle(s). The Kettlebell Pass Between The Legs exercise engages the glutes muscle(s) as secondary muscles. The Kettlebell Pass Between The Legs exercise is performed as such: 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; |
compound | abdominals | Kettlebell Pirate Ships | push | 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; | kettlebells | shoulders | The Kettlebell Pirate Ships exercise uses a push force. The Kettlebell Pirate Ships exercise has a compound mechanic. The Kettlebell Pirate Ships exercise is performed with kettlebells equipment. The Kettlebell Pirate Ships exercise primarily targets the shoulders muscle(s). The Kettlebell Pirate Ships exercise engages the abdominals muscle(s) as secondary muscles. The Kettlebell Pirate Ships exercise is performed as such: 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; |
compound | calves | Kettlebell Pistol Squat | push | Pick up a kettlebell with two hands and hold it by the horns; Hold one leg off of the floor and squat down on the other; Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you; Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up; Lower yourself again and repeat; | kettlebells | quadriceps | The Kettlebell Pistol Squat exercise uses a push force. The Kettlebell Pistol Squat exercise has a compound mechanic. The Kettlebell Pistol Squat exercise is performed with kettlebells equipment. The Kettlebell Pistol Squat exercise primarily targets the quadriceps muscle(s). The Kettlebell Pistol Squat exercise engages the calves muscle(s) as secondary muscles. The Kettlebell Pistol Squat exercise is performed as such: Pick up a kettlebell with two hands and hold it by the horns; Hold one leg off of the floor and squat down on the other; Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you; Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up; Lower yourself again and repeat; |
compound | triceps | Kettlebell Seated Press | push | Sit on the floor and spread your legs out comfortably; Clean one kettlebell to your shoulder; Press the kettlebell up and out until it is locked out overhead; Return to the starting position; | kettlebells | shoulders | The Kettlebell Seated Press exercise uses a push force. The Kettlebell Seated Press exercise has a compound mechanic. The Kettlebell Seated Press exercise is performed with kettlebells equipment. The Kettlebell Seated Press exercise primarily targets the shoulders muscle(s). The Kettlebell Seated Press exercise engages the triceps muscle(s) as secondary muscles. The Kettlebell Seated Press exercise is performed as such: Sit on the floor and spread your legs out comfortably; Clean one kettlebell to your shoulder; Press the kettlebell up and out until it is locked out overhead; Return to the starting position; |
compound | triceps | Kettlebell Seesaw Press | push | Clean two kettlebells two your shoulders; Press one kettlebell; Lower the kettlebell and immediately press the other kettlebell; Make sure to do the same amount of reps on both sides; | kettlebells | shoulders | The Kettlebell Seesaw Press exercise uses a push force. The Kettlebell Seesaw Press exercise has a compound mechanic. The Kettlebell Seesaw Press exercise is performed with kettlebells equipment. The Kettlebell Seesaw Press exercise primarily targets the shoulders muscle(s). The Kettlebell Seesaw Press exercise engages the triceps muscle(s) as secondary muscles. The Kettlebell Seesaw Press exercise is performed as such: Clean two kettlebells two your shoulders; Press one kettlebell; Lower the kettlebell and immediately press the other kettlebell; Make sure to do the same amount of reps on both sides; |
compound | adductors | Kettlebell Sumo High Pull | pull | Place a kettlebell on the ground between your feet; Position your feet in a wide stance, and grasp the kettlebell with two hands; Set your hips back as far as possible, with your knees bent; Keep your chest and head up; This will be your starting position; Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so; Reverse the motion to return to the starting position; | kettlebells | traps | The Kettlebell Sumo High Pull exercise uses a pull force. The Kettlebell Sumo High Pull exercise has a compound mechanic. The Kettlebell Sumo High Pull exercise is performed with kettlebells equipment. The Kettlebell Sumo High Pull exercise primarily targets the traps muscle(s). The Kettlebell Sumo High Pull exercise engages the adductors muscle(s) as secondary muscles. The Kettlebell Sumo High Pull exercise is performed as such: Place a kettlebell on the ground between your feet; Position your feet in a wide stance, and grasp the kettlebell with two hands; Set your hips back as far as possible, with your knees bent; Keep your chest and head up; This will be your starting position; Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so; Reverse the motion to return to the starting position; |
compound | quadriceps | Kettlebell Thruster | push | Clean two kettlebells to your shoulders; Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders; Rotate your wrists as you do so; This will be your starting position; Begin to squat by flexing your hips and knees, lowering your hips between your legs; Maintain an upright, straight back as you descend as low as you can; At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels; As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward; As you begin the next repetition, return the weights to the shoulders; | kettlebells | shoulders | The Kettlebell Thruster exercise uses a push force. The Kettlebell Thruster exercise has a compound mechanic. The Kettlebell Thruster exercise is performed with kettlebells equipment. The Kettlebell Thruster exercise primarily targets the shoulders muscle(s). The Kettlebell Thruster exercise engages the quadriceps muscle(s) as secondary muscles. The Kettlebell Thruster exercise is performed as such: Clean two kettlebells to your shoulders; Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders; Rotate your wrists as you do so; This will be your starting position; Begin to squat by flexing your hips and knees, lowering your hips between your legs; Maintain an upright, straight back as you descend as low as you can; At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels; As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward; As you begin the next repetition, return the weights to the shoulders; |
compound | abdominals | Kettlebell Turkish Get-Up (Lunge) | push | 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; | kettlebells | shoulders | The Kettlebell Turkish Get-Up (Lunge) exercise uses a push force. The Kettlebell Turkish Get-Up (Lunge) exercise has a compound mechanic. The Kettlebell Turkish Get-Up (Lunge) exercise is performed with kettlebells equipment. The Kettlebell Turkish Get-Up (Lunge) exercise primarily targets the shoulders muscle(s). The Kettlebell Turkish Get-Up (Lunge) exercise engages the abdominals muscle(s) as secondary muscles. The Kettlebell Turkish Get-Up (Lunge) exercise is performed as such: 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; |
compound | abdominals | Kettlebell Turkish Get-Up (Squat) | push | 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; | kettlebells | shoulders | The Kettlebell Turkish Get-Up (Squat) exercise uses a push force. The Kettlebell Turkish Get-Up (Squat) exercise has a compound mechanic. The Kettlebell Turkish Get-Up (Squat) exercise is performed with kettlebells equipment. The Kettlebell Turkish Get-Up (Squat) exercise primarily targets the shoulders muscle(s). The Kettlebell Turkish Get-Up (Squat) exercise engages the abdominals muscle(s) as secondary muscles. The Kettlebell Turkish Get-Up (Squat) exercise is performed as such: 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; |
compound | glutes | Kettlebell Windmill | pull | 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; | kettlebells | abdominals | The Kettlebell Windmill exercise uses a pull force. The Kettlebell Windmill exercise has a compound mechanic. The Kettlebell Windmill exercise is performed with kettlebells equipment. The Kettlebell Windmill exercise primarily targets the abdominals muscle(s). The Kettlebell Windmill exercise engages the glutes muscle(s) as secondary muscles. The Kettlebell Windmill exercise is performed as such: 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; |
compound | abdominals | Kipping Muscle Up | pull | 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; | other | lats | The Kipping Muscle Up exercise uses a pull force. The Kipping Muscle Up exercise has a compound mechanic. The Kipping Muscle Up exercise is performed with other equipment. The Kipping Muscle Up exercise primarily targets the lats muscle(s). The Kipping Muscle Up exercise engages the abdominals muscle(s) as secondary muscles. The Kipping Muscle Up exercise is performed as such: 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; |
not applicable | abductors | Knee Across The Body | static | Lie down on the floor with your right leg straight; Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand; (The knee doesn't need to touch the floor if you're tight;) Place your left arm comfortably beside you and turn your head to the left; Imagine you have a weight tied to your tailbone; let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back; Switch sides; | not applicable | glutes | The Knee Across The Body exercise uses a static force. The Knee Across The Body exercise does not require any equipment. The Knee Across The Body exercise primarily targets the glutes muscle(s). The Knee Across The Body exercise engages the abductors muscle(s) as secondary muscles. The Knee Across The Body exercise is performed as such: Lie down on the floor with your right leg straight; Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand; (The knee doesn't need to touch the floor if you're tight;) Place your left arm comfortably beside you and turn your head to the left; Imagine you have a weight tied to your tailbone; let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back; Switch sides; |
compound | hamstrings | Knee Circles | pull | Stand with your legs together and hands by your waist; Now move your knees in a circular motion as you breathe normally; Repeat for the recommended amount of repetitions; | body only | calves | The Knee Circles exercise uses a pull force. The Knee Circles exercise has a compound mechanic. The Knee Circles exercise is performed with body only equipment. The Knee Circles exercise primarily targets the calves muscle(s). The Knee Circles exercise engages the hamstrings muscle(s) as secondary muscles. The Knee Circles exercise is performed as such: Stand with your legs together and hands by your waist; Now move your knees in a circular motion as you breathe normally; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Knee (or Hip Raise) On Parallel Bars | pull | 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; | other | abdominals | The Knee (or Hip Raise) On Parallel Bars exercise uses a pull force. The Knee (or Hip Raise) On Parallel Bars exercise has a isolation mechanic. The Knee (or Hip Raise) On Parallel Bars exercise is performed with other equipment. The Knee (or Hip Raise) On Parallel Bars exercise primarily targets the abdominals muscle(s). The Knee (or Hip Raise) On Parallel Bars exercise does not engage any secondary muscles. The Knee (or Hip Raise) On Parallel Bars exercise is performed as such: 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; |
compound | abductors | Knee Tuck Jump | push | Begin in a comfortable standing position with your knees slightly bent; Hold your hands in front of you, palms down with your fingertips together at chest height; This will be your starting position; Rapidly dip down into a quarter squat and immediately explode upward; Drive the knees towards the chest, attempting to touch them to the palms of the hands; Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend; | body only | hamstrings | The Knee Tuck Jump exercise uses a push force. The Knee Tuck Jump exercise has a compound mechanic. The Knee Tuck Jump exercise is performed with body only equipment. The Knee Tuck Jump exercise primarily targets the hamstrings muscle(s). The Knee Tuck Jump exercise engages the abductors muscle(s) as secondary muscles. The Knee Tuck Jump exercise is performed as such: Begin in a comfortable standing position with your knees slightly bent; Hold your hands in front of you, palms down with your fingertips together at chest height; This will be your starting position; Rapidly dip down into a quarter squat and immediately explode upward; Drive the knees towards the chest, attempting to touch them to the palms of the hands; Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend; |
not applicable | abdominals | Kneeling Arm Drill | pull | 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; | not applicable | shoulders | The Kneeling Arm Drill exercise uses a pull force. The Kneeling Arm Drill exercise does not require any equipment. The Kneeling Arm Drill exercise primarily targets the shoulders muscle(s). The Kneeling Arm Drill exercise engages the abdominals muscle(s) as secondary muscles. The Kneeling Arm Drill exercise is performed as such: 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; |
isolation | not applicable | Kneeling Cable Crunch With Alternating Oblique Twists | pull | 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; | cable | abdominals | The Kneeling Cable Crunch With Alternating Oblique Twists exercise uses a pull force. The Kneeling Cable Crunch With Alternating Oblique Twists exercise has a isolation mechanic. The Kneeling Cable Crunch With Alternating Oblique Twists exercise is performed with cable equipment. The Kneeling Cable Crunch With Alternating Oblique Twists exercise primarily targets the abdominals muscle(s). The Kneeling Cable Crunch With Alternating Oblique Twists exercise does not engage any secondary muscles. The Kneeling Cable Crunch With Alternating Oblique Twists exercise is performed as such: 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; |
isolation | not applicable | Kneeling Cable Triceps Extension | push | Place a bench sideways in front of a high pulley machine; Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down; Face away from the machine and kneel; Place your head and the back of your upper arms on the bench; Your elbows should be bent with the forearms pointing towards the high pulley; This will be your starting position; While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor; Contract the triceps hard and keep this position for a second; Exhale as you perform this movement; Slowly return to the starting position as you breathe in; Repeat for the recommended amount of repetitions; | cable | triceps | The Kneeling Cable Triceps Extension exercise uses a push force. The Kneeling Cable Triceps Extension exercise has a isolation mechanic. The Kneeling Cable Triceps Extension exercise is performed with cable equipment. The Kneeling Cable Triceps Extension exercise primarily targets the triceps muscle(s). The Kneeling Cable Triceps Extension exercise does not engage any secondary muscles. The Kneeling Cable Triceps Extension exercise is performed as such: Place a bench sideways in front of a high pulley machine; Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down; Face away from the machine and kneel; Place your head and the back of your upper arms on the bench; Your elbows should be bent with the forearms pointing towards the high pulley; This will be your starting position; While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor; Contract the triceps hard and keep this position for a second; Exhale as you perform this movement; Slowly return to the starting position as you breathe in; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Kneeling Forearm Stretch | static | Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees; Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms; Hold for 20-30 seconds; | not applicable | forearms | The Kneeling Forearm Stretch exercise uses a static force. The Kneeling Forearm Stretch exercise has a isolation mechanic. The Kneeling Forearm Stretch exercise does not require any equipment. The Kneeling Forearm Stretch exercise primarily targets the forearms muscle(s). The Kneeling Forearm Stretch exercise does not engage any secondary muscles. The Kneeling Forearm Stretch exercise is performed as such: Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees; Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms; Hold for 20-30 seconds; |
compound | biceps | Kneeling High Pulley Row | pull | Select the appropriate weight using a pulley that is above your head; Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended; This will be your starting position; Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out; After pausing briefly, slowly return to the starting position; | cable | lats | The Kneeling High Pulley Row exercise uses a pull force. The Kneeling High Pulley Row exercise has a compound mechanic. The Kneeling High Pulley Row exercise is performed with cable equipment. The Kneeling High Pulley Row exercise primarily targets the lats muscle(s). The Kneeling High Pulley Row exercise engages the biceps muscle(s) as secondary muscles. The Kneeling High Pulley Row exercise is performed as such: Select the appropriate weight using a pulley that is above your head; Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended; This will be your starting position; Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out; After pausing briefly, slowly return to the starting position; |
isolation | quadriceps | Kneeling Hip Flexor | static | Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor; Shift your weight forward until you feel a stretch in your hip; Hold for 15 seconds, then repeat for your other side; | not applicable | quadriceps | The Kneeling Hip Flexor exercise uses a static force. The Kneeling Hip Flexor exercise has a isolation mechanic. The Kneeling Hip Flexor exercise does not require any equipment. The Kneeling Hip Flexor exercise primarily targets the quadriceps muscle(s). The Kneeling Hip Flexor exercise engages the quadriceps muscle(s) as secondary muscles. The Kneeling Hip Flexor exercise is performed as such: Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor; Shift your weight forward until you feel a stretch in your hip; Hold for 15 seconds, then repeat for your other side; |
compound | calves | Kneeling Jump Squat | push | Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise; This can be done inside of a power rack to make unracking easier; Sit back with your hips until your glutes touch your feet, keeping your head and chest up; Explode up with your hips, generating enough power to land with your feet flat on the floor; Continue with the squat by driving through your heels and extending the knees to come to a standing position; | barbell | glutes | The Kneeling Jump Squat exercise uses a push force. The Kneeling Jump Squat exercise has a compound mechanic. The Kneeling Jump Squat exercise is performed with barbell equipment. The Kneeling Jump Squat exercise primarily targets the glutes muscle(s). The Kneeling Jump Squat exercise engages the calves muscle(s) as secondary muscles. The Kneeling Jump Squat exercise is performed as such: Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise; This can be done inside of a power rack to make unracking easier; Sit back with your hips until your glutes touch your feet, keeping your head and chest up; Explode up with your hips, generating enough power to land with your feet flat on the floor; Continue with the squat by driving through your heels and extending the knees to come to a standing position; |
compound | biceps | Kneeling Single-Arm High Pulley Row | pull | Attach a single handle to a high pulley and make your weight selection; Kneel in front of the cable tower, taking the cable with one hand with your arm extended; This will be your starting position; Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade; As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you; After a brief pause, return to the starting position; | cable | lats | The Kneeling Single-Arm High Pulley Row exercise uses a pull force. The Kneeling Single-Arm High Pulley Row exercise has a compound mechanic. The Kneeling Single-Arm High Pulley Row exercise is performed with cable equipment. The Kneeling Single-Arm High Pulley Row exercise primarily targets the lats muscle(s). The Kneeling Single-Arm High Pulley Row exercise engages the biceps muscle(s) as secondary muscles. The Kneeling Single-Arm High Pulley Row exercise is performed as such: Attach a single handle to a high pulley and make your weight selection; Kneel in front of the cable tower, taking the cable with one hand with your arm extended; This will be your starting position; Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade; As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you; After a brief pause, return to the starting position; |
compound | abdominals | Kneeling Squat | push | 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; | barbell | glutes | The Kneeling Squat exercise uses a push force. The Kneeling Squat exercise has a compound mechanic. The Kneeling Squat exercise is performed with barbell equipment. The Kneeling Squat exercise primarily targets the glutes muscle(s). The Kneeling Squat exercise engages the abdominals muscle(s) as secondary muscles. The Kneeling Squat exercise is performed as such: 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; |