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compound | glutes | Landmine 180's | pull | Position a bar into a landmine or securely anchor it in a corner; Load the bar to an appropriate weight; Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you; Adopt a wide stance; This will be your starting position; Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side; Keep your arms extended throughout the exercise; Reverse the motion to swing the weight all the way to the opposite side; Continue alternating the movement until the set is complete; | barbell | abdominals | The Landmine 180's exercise uses a pull force. The Landmine 180's exercise has a compound mechanic. The Landmine 180's exercise is performed with barbell equipment. The Landmine 180's exercise primarily targets the abdominals muscle(s). The Landmine 180's exercise engages the glutes muscle(s) as secondary muscles. The Landmine 180's exercise is performed as such: Position a bar into a landmine or securely anchor it in a corner; Load the bar to an appropriate weight; Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you; Adopt a wide stance; This will be your starting position; Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side; Keep your arms extended throughout the exercise; Reverse the motion to swing the weight all the way to the opposite side; Continue alternating the movement until the set is complete; |
compound | abdominals | Landmine Linear Jammer | push | Position a bar into landmine or, lacking one, securely anchor it in a corner; Load the bar to an appropriate weight and position the handle attachment on the bar; Raise the bar from the floor, taking the handles to your shoulders; This will be your starting position; In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed; Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms; This movement should be done explosively, coming out of the squat to full extension as powerfully as possible; Return to the starting position; | barbell | shoulders | The Landmine Linear Jammer exercise uses a push force. The Landmine Linear Jammer exercise has a compound mechanic. The Landmine Linear Jammer exercise is performed with barbell equipment. The Landmine Linear Jammer exercise primarily targets the shoulders muscle(s). The Landmine Linear Jammer exercise engages the abdominals muscle(s) as secondary muscles. The Landmine Linear Jammer exercise is performed as such: Position a bar into landmine or, lacking one, securely anchor it in a corner; Load the bar to an appropriate weight and position the handle attachment on the bar; Raise the bar from the floor, taking the handles to your shoulders; This will be your starting position; In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed; Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms; This movement should be done explosively, coming out of the squat to full extension as powerfully as possible; Return to the starting position; |
compound | abductors | Lateral Bound | push | Assume a half squat position facing 90 degrees from your direction of travel; This will be your starting position; Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg; Immediately push off and extend, attempting to bound to the side as far as possible; Upon landing, immediately push off in the opposite direction, returning to your original start position; Continue back and forth for several repetitions; | body only | adductors | The Lateral Bound exercise uses a push force. The Lateral Bound exercise has a compound mechanic. The Lateral Bound exercise is performed with body only equipment. The Lateral Bound exercise primarily targets the adductors muscle(s). The Lateral Bound exercise engages the abductors muscle(s) as secondary muscles. The Lateral Bound exercise is performed as such: Assume a half squat position facing 90 degrees from your direction of travel; This will be your starting position; Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg; Immediately push off and extend, attempting to bound to the side as far as possible; Upon landing, immediately push off in the opposite direction, returning to your original start position; Continue back and forth for several repetitions; |
compound | abductors | Lateral Box Jump | push | Assume a comfortable standing position, with a short box positioned next to you; This will be your starting position; Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side; Bring your knees high enough to ensure your feet have good clearance over the box; Land on the center of the box, using your legs to absorb the impact; Carefully jump down to the other side of the box, and continue going back and forth for several repetitions; | other | adductors | The Lateral Box Jump exercise uses a push force. The Lateral Box Jump exercise has a compound mechanic. The Lateral Box Jump exercise is performed with other equipment. The Lateral Box Jump exercise primarily targets the adductors muscle(s). The Lateral Box Jump exercise engages the abductors muscle(s) as secondary muscles. The Lateral Box Jump exercise is performed as such: Assume a comfortable standing position, with a short box positioned next to you; This will be your starting position; Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side; Bring your knees high enough to ensure your feet have good clearance over the box; Land on the center of the box, using your legs to absorb the impact; Carefully jump down to the other side of the box, and continue going back and forth for several repetitions; |
compound | abductors | Lateral Cone Hops | push | Position a number of cones in a row several feet apart; Stand next to the end of the cones, facing 90 degrees to the direction of travel; This will be your starting position; Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone; Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones; | other | adductors | The Lateral Cone Hops exercise uses a push force. The Lateral Cone Hops exercise has a compound mechanic. The Lateral Cone Hops exercise is performed with other equipment. The Lateral Cone Hops exercise primarily targets the adductors muscle(s). The Lateral Cone Hops exercise engages the abductors muscle(s) as secondary muscles. The Lateral Cone Hops exercise is performed as such: Position a number of cones in a row several feet apart; Stand next to the end of the cones, facing 90 degrees to the direction of travel; This will be your starting position; Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone; Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones; |
isolation | not applicable | Lateral Raise With Bands | push | To begin, stand on an exercise band so that tension begins at arm's length; Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width; The handles should be resting on the sides of your thighs; Your arms should be extended with a slight bend at the elbows and your back should be straight; This will be your starting position; Use your side shoulders to lift the handles to the sides as you exhale; Continue to lift the handles until they are slightly above parallel; Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended; Also, keep your torso stationary and pause for a second at the top of the movement; Lower the handles back down slowly to the starting position; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions; | bands | shoulders | The Lateral Raise With Bands exercise uses a push force. The Lateral Raise With Bands exercise has a isolation mechanic. The Lateral Raise With Bands exercise is performed with bands equipment. The Lateral Raise With Bands exercise primarily targets the shoulders muscle(s). The Lateral Raise With Bands exercise does not engage any secondary muscles. The Lateral Raise With Bands exercise is performed as such: To begin, stand on an exercise band so that tension begins at arm's length; Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width; The handles should be resting on the sides of your thighs; Your arms should be extended with a slight bend at the elbows and your back should be straight; This will be your starting position; Use your side shoulders to lift the handles to the sides as you exhale; Continue to lift the handles until they are slightly above parallel; Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended; Also, keep your torso stationary and pause for a second at the top of the movement; Lower the handles back down slowly to the starting position; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Latissimus Dorsi (Self Myofascial Release) | static | While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit; This will be your starting position; Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground; Hold for 10-30 seconds, and switch sides; | foam roll | lats | The Latissimus Dorsi (Self Myofascial Release) exercise uses a static force. The Latissimus Dorsi (Self Myofascial Release) exercise has a isolation mechanic. The Latissimus Dorsi (Self Myofascial Release) exercise is performed with foam roll equipment. The Latissimus Dorsi (Self Myofascial Release) exercise primarily targets the lats muscle(s). The Latissimus Dorsi (Self Myofascial Release) exercise does not engage any secondary muscles. The Latissimus Dorsi (Self Myofascial Release) exercise is performed as such: While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit; This will be your starting position; Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground; Hold for 10-30 seconds, and switch sides; |
compound | shoulders | Leg-Over Floor Press | push | Lie on the floor with one kettlebell in place on your chest, holding it by the handle; Extend leg on working side over leg on non-working side;Your free arm can be extended out to your side for support; Press the kettlebll into a locked out position; Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow; Repeat for the desired number of repetitions; | kettlebells | chest | The Leg-Over Floor Press exercise uses a push force. The Leg-Over Floor Press exercise has a compound mechanic. The Leg-Over Floor Press exercise is performed with kettlebells equipment. The Leg-Over Floor Press exercise primarily targets the chest muscle(s). The Leg-Over Floor Press exercise engages the shoulders muscle(s) as secondary muscles. The Leg-Over Floor Press exercise is performed as such: Lie on the floor with one kettlebell in place on your chest, holding it by the handle; Extend leg on working side over leg on non-working side;Your free arm can be extended out to your side for support; Press the kettlebll into a locked out position; Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow; Repeat for the desired number of repetitions; |
isolation | not applicable | Leg-Up Hamstring Stretch | push | Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine; Extend the other leg in the air; If you're tight, you wont be able to straighten it; That's okay; Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it); Slowly straighten the legs as much as possible and then pull the leg toward your nose; Switch sides; | not applicable | hamstrings | The Leg-Up Hamstring Stretch exercise uses a push force. The Leg-Up Hamstring Stretch exercise has a isolation mechanic. The Leg-Up Hamstring Stretch exercise does not require any equipment. The Leg-Up Hamstring Stretch exercise primarily targets the hamstrings muscle(s). The Leg-Up Hamstring Stretch exercise does not engage any secondary muscles. The Leg-Up Hamstring Stretch exercise is performed as such: Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine; Extend the other leg in the air; If you're tight, you wont be able to straighten it; That's okay; Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it); Slowly straighten the legs as much as possible and then pull the leg toward your nose; Switch sides; |
isolation | not applicable | Leg Extensions | push | For this exercise you will need to use a leg extension machine; First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars; This will be your starting position; Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet); Also, make sure that your legs form a 90-degree angle between the lower and upper leg; If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint; If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle; Using your quadriceps, extend your legs to the maximum as you exhale; Ensure that the rest of the body remains stationary on the seat; Pause a second on the contracted position; Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit; Repeat for the recommended amount of times; | machine | quadriceps | The Leg Extensions exercise uses a push force. The Leg Extensions exercise has a isolation mechanic. The Leg Extensions exercise is performed with machine equipment. The Leg Extensions exercise primarily targets the quadriceps muscle(s). The Leg Extensions exercise does not engage any secondary muscles. The Leg Extensions exercise is performed as such: For this exercise you will need to use a leg extension machine; First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars; This will be your starting position; Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet); Also, make sure that your legs form a 90-degree angle between the lower and upper leg; If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint; If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle; Using your quadriceps, extend your legs to the maximum as you exhale; Ensure that the rest of the body remains stationary on the seat; Pause a second on the contracted position; Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit; Repeat for the recommended amount of times; |
isolation | hamstrings | Leg Lift | push | While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance; With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight; Breathe out as you perform this movement; Slowly bring the raised leg back to the floor as you breathe in; Repeat for the recommended amount of repetitions; Repeat the movement with the opposite leg; | body only | glutes | The Leg Lift exercise uses a push force. The Leg Lift exercise has a isolation mechanic. The Leg Lift exercise is performed with body only equipment. The Leg Lift exercise primarily targets the glutes muscle(s). The Leg Lift exercise engages the hamstrings muscle(s) as secondary muscles. The Leg Lift exercise is performed as such: While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance; With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight; Breathe out as you perform this movement; Slowly bring the raised leg back to the floor as you breathe in; Repeat for the recommended amount of repetitions; Repeat the movement with the opposite leg; |
compound | calves | Leg Press | push | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you; Tip: Make sure that you do not lock your knees; Your torso and the legs should make a perfect 90-degree angle; This will be your starting position; As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle; Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale; Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done; You do not want that platform falling on you fully loaded; | machine | quadriceps | The Leg Press exercise uses a push force. The Leg Press exercise has a compound mechanic. The Leg Press exercise is performed with machine equipment. The Leg Press exercise primarily targets the quadriceps muscle(s). The Leg Press exercise engages the calves muscle(s) as secondary muscles. The Leg Press exercise is performed as such: Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you; Tip: Make sure that you do not lock your knees; Your torso and the legs should make a perfect 90-degree angle; This will be your starting position; As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle; Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale; Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done; You do not want that platform falling on you fully loaded; |
compound | not applicable | Leg Pull-In | pull | Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes; Tip: My preference is with the hands next to me; This will be your starting position; Bend your knees and pull your upper thighs into your midsection as you breathe out; Continue the motion until your knees are around chest level; Contract your abs as you execute this movement and hold for a second at the top; Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor; Return to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Leg Pull-In exercise uses a pull force. The Leg Pull-In exercise has a compound mechanic. The Leg Pull-In exercise is performed with body only equipment. The Leg Pull-In exercise primarily targets the abdominals muscle(s). The Leg Pull-In exercise does not engage any secondary muscles. The Leg Pull-In exercise is performed as such: Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes; Tip: My preference is with the hands next to me; This will be your starting position; Bend your knees and pull your upper thighs into your midsection as you breathe out; Continue the motion until your knees are around chest level; Contract your abs as you execute this movement and hold for a second at the top; Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor; Return to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | shoulders | Leverage Chest Press | push | Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the bottom or middle of the pectorals at the beginning of the motion; Your chest and head should be up and your shoulder blades retracted; This will be your starting position; Press the handles forward by extending through the elbow; After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; | machine | chest | The Leverage Chest Press exercise uses a push force. The Leverage Chest Press exercise has a compound mechanic. The Leverage Chest Press exercise is performed with machine equipment. The Leverage Chest Press exercise primarily targets the chest muscle(s). The Leverage Chest Press exercise engages the shoulders muscle(s) as secondary muscles. The Leverage Chest Press exercise is performed as such: Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the bottom or middle of the pectorals at the beginning of the motion; Your chest and head should be up and your shoulder blades retracted; This will be your starting position; Press the handles forward by extending through the elbow; After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; |
compound | glutes | Leverage Deadlift | pull | Load the pins to an appropriate weight; Position yourself directly between the handles; Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath; Look forward with your head and keep your chest up; This will be your starting position; Return the weight to the starting position; | machine | quadriceps | The Leverage Deadlift exercise uses a pull force. The Leverage Deadlift exercise has a compound mechanic. The Leverage Deadlift exercise is performed with machine equipment. The Leverage Deadlift exercise primarily targets the quadriceps muscle(s). The Leverage Deadlift exercise engages the glutes muscle(s) as secondary muscles. The Leverage Deadlift exercise is performed as such: Load the pins to an appropriate weight; Position yourself directly between the handles; Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath; Look forward with your head and keep your chest up; This will be your starting position; Return the weight to the starting position; |
compound | shoulders | Leverage Decline Chest Press | push | Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the bottom of the pectorals at the beginning of the motion; Your chest and head should be up and your shoulder blades retracted; This will be your starting position; Press the handles forward by extending through the elbow; After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; | machine | chest | The Leverage Decline Chest Press exercise uses a push force. The Leverage Decline Chest Press exercise has a compound mechanic. The Leverage Decline Chest Press exercise is performed with machine equipment. The Leverage Decline Chest Press exercise primarily targets the chest muscle(s). The Leverage Decline Chest Press exercise engages the shoulders muscle(s) as secondary muscles. The Leverage Decline Chest Press exercise is performed as such: Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the bottom of the pectorals at the beginning of the motion; Your chest and head should be up and your shoulder blades retracted; This will be your starting position; Press the handles forward by extending through the elbow; After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; |
compound | lats | Leverage High Row | pull | Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you; Adjust the knee pad to help keep you down; Grasp the handles with a pronated grip; This will be your starting position; Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow; Pause at the bottom of the motion, and then slowly return the handles to the starting position; For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked; | machine | middle back | The Leverage High Row exercise uses a pull force. The Leverage High Row exercise has a compound mechanic. The Leverage High Row exercise is performed with machine equipment. The Leverage High Row exercise primarily targets the middle back muscle(s). The Leverage High Row exercise engages the lats muscle(s) as secondary muscles. The Leverage High Row exercise is performed as such: Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you; Adjust the knee pad to help keep you down; Grasp the handles with a pronated grip; This will be your starting position; Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow; Pause at the bottom of the motion, and then slowly return the handles to the starting position; For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked; |
compound | shoulders | Leverage Incline Chest Press | push | Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the top of the pectorals at the beginning of the motion; Your chest and head should be up and your shoulder blades retracted; This will be your starting position; Press the handles forward by extending through the elbow; After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; | machine | chest | The Leverage Incline Chest Press exercise uses a push force. The Leverage Incline Chest Press exercise has a compound mechanic. The Leverage Incline Chest Press exercise is performed with machine equipment. The Leverage Incline Chest Press exercise primarily targets the chest muscle(s). The Leverage Incline Chest Press exercise engages the shoulders muscle(s) as secondary muscles. The Leverage Incline Chest Press exercise is performed as such: Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the top of the pectorals at the beginning of the motion; Your chest and head should be up and your shoulder blades retracted; This will be your starting position; Press the handles forward by extending through the elbow; After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; |
compound | biceps | Leverage Iso Row | pull | Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level; Grasp the handles with either a neutral or pronated grip; This will be your starting position; Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow; Pause at the bottom of the motion, and then slowly return the handles to the starting position; For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked; | machine | lats | The Leverage Iso Row exercise uses a pull force. The Leverage Iso Row exercise has a compound mechanic. The Leverage Iso Row exercise is performed with machine equipment. The Leverage Iso Row exercise primarily targets the lats muscle(s). The Leverage Iso Row exercise engages the biceps muscle(s) as secondary muscles. The Leverage Iso Row exercise is performed as such: Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level; Grasp the handles with either a neutral or pronated grip; This will be your starting position; Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow; Pause at the bottom of the motion, and then slowly return the handles to the starting position; For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked; |
compound | triceps | Leverage Shoulder Press | push | Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the top of the shoulders at the beginning of the motion; Your chest and head should be up and handles held with a pronated grip; This will be your starting position; Press the handles upward by extending through the elbow; After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; | machine | shoulders | The Leverage Shoulder Press exercise uses a push force. The Leverage Shoulder Press exercise has a compound mechanic. The Leverage Shoulder Press exercise is performed with machine equipment. The Leverage Shoulder Press exercise primarily targets the shoulders muscle(s). The Leverage Shoulder Press exercise engages the triceps muscle(s) as secondary muscles. The Leverage Shoulder Press exercise is performed as such: Load an appropriate weight onto the pins and adjust the seat for your height; The handles should be near the top of the shoulders at the beginning of the motion; Your chest and head should be up and handles held with a pronated grip; This will be your starting position; Press the handles upward by extending through the elbow; After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete; |
isolation | forearms | Leverage Shrug | pull | Load the pins to an appropriate weight; Position yourself directly between the handles; Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath; Look forward with your head and keep your chest up; Drive through the floor with your heels, extending your hips and knees as you rise to a standing position; Keep your arms straight throughout the movement, finishing with your shoulders back; This will be your starting position; Raise the weight by shrugging the shoulders towards your ears, moving straight up and down; Pause at the top of the motion, and then return the weight to the starting position; | machine | traps | The Leverage Shrug exercise uses a pull force. The Leverage Shrug exercise has a isolation mechanic. The Leverage Shrug exercise is performed with machine equipment. The Leverage Shrug exercise primarily targets the traps muscle(s). The Leverage Shrug exercise engages the forearms muscle(s) as secondary muscles. The Leverage Shrug exercise is performed as such: Load the pins to an appropriate weight; Position yourself directly between the handles; Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath; Look forward with your head and keep your chest up; Drive through the floor with your heels, extending your hips and knees as you rise to a standing position; Keep your arms straight throughout the movement, finishing with your shoulders back; This will be your starting position; Raise the weight by shrugging the shoulders towards your ears, moving straight up and down; Pause at the top of the motion, and then return the weight to the starting position; |
compound | calves | Linear 3-Part Start Technique | push | This drill helps you accelerate as quickly as possible into a sprint from a dead stop; It helps to use a line to start from; Begin with two feet on the line; Place your left foot with the toe next to your right ankle; Place your right foot 4-6 inches behind the left; Place your right hand onto the line, and thing bring your nose close to your left knee; Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg; This will be your starting position; Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready; | not applicable | hamstrings | The Linear 3-Part Start Technique exercise uses a push force. The Linear 3-Part Start Technique exercise has a compound mechanic. The Linear 3-Part Start Technique exercise does not require any equipment. The Linear 3-Part Start Technique exercise primarily targets the hamstrings muscle(s). The Linear 3-Part Start Technique exercise engages the calves muscle(s) as secondary muscles. The Linear 3-Part Start Technique exercise is performed as such: This drill helps you accelerate as quickly as possible into a sprint from a dead stop; It helps to use a line to start from; Begin with two feet on the line; Place your left foot with the toe next to your right ankle; Place your right foot 4-6 inches behind the left; Place your right hand onto the line, and thing bring your nose close to your left knee; Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg; This will be your starting position; Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready; |
compound | calves | Linear Acceleration Wall Drill | not applicable | Lean at around 45 degrees against a wall; Your feet should be together, glutes contracted; Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground; Switch legs, raising the opposite knee, and then attacking the ground straight down; Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can; | not applicable | hamstrings | The Linear Acceleration Wall Drill exercise has a compound mechanic. The Linear Acceleration Wall Drill exercise does not require any equipment. The Linear Acceleration Wall Drill exercise primarily targets the hamstrings muscle(s). The Linear Acceleration Wall Drill exercise engages the calves muscle(s) as secondary muscles. The Linear Acceleration Wall Drill exercise is performed as such: Lean at around 45 degrees against a wall; Your feet should be together, glutes contracted; Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground; Switch legs, raising the opposite knee, and then attacking the ground straight down; Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can; |
compound | calves | Linear Depth Jump | push | You will need two boxes or benches spaced a few feet away from each other; Begin by standing on one box facing towards the other platform; To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex; Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform; Land softly, asborbing the impact through the legs; | other | quadriceps | The Linear Depth Jump exercise uses a push force. The Linear Depth Jump exercise has a compound mechanic. The Linear Depth Jump exercise is performed with other equipment. The Linear Depth Jump exercise primarily targets the quadriceps muscle(s). The Linear Depth Jump exercise engages the calves muscle(s) as secondary muscles. The Linear Depth Jump exercise is performed as such: You will need two boxes or benches spaced a few feet away from each other; Begin by standing on one box facing towards the other platform; To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex; Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform; Land softly, asborbing the impact through the legs; |
compound | abdominals | Log Lift | push | Begin standing with the log in front of you; Grasp the handles, and begin to clean the log; As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest; Extend through the hips and knees to bring it up to complete the clean; Push your head back and look up, creating a shelf on your chest to rest the log; Begin the press by dipping, flexing slightly through the knees and reversing the motion; This push press will generate momentum to start the log moving vertically; Continue by extending through the elbows to press the log above your head; There are no strict rules on form, so use whatever techniques you are most efficient with; As the log is pressed, ensure that you push your head through on each repetition, looking forward; Repeat as many times as possible; Attempt to control the descent of the log as it is returned to the ground; | other | shoulders | The Log Lift exercise uses a push force. The Log Lift exercise has a compound mechanic. The Log Lift exercise is performed with other equipment. The Log Lift exercise primarily targets the shoulders muscle(s). The Log Lift exercise engages the abdominals muscle(s) as secondary muscles. The Log Lift exercise is performed as such: Begin standing with the log in front of you; Grasp the handles, and begin to clean the log; As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest; Extend through the hips and knees to bring it up to complete the clean; Push your head back and look up, creating a shelf on your chest to rest the log; Begin the press by dipping, flexing slightly through the knees and reversing the motion; This push press will generate momentum to start the log moving vertically; Continue by extending through the elbows to press the log above your head; There are no strict rules on form, so use whatever techniques you are most efficient with; As the log is pressed, ensure that you push your head through on each repetition, looking forward; Repeat as many times as possible; Attempt to control the descent of the log as it is returned to the ground; |
compound | biceps | London Bridges | pull | Attach a climbing rope to a high beam or cross member; Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move; Alternatively, a secure box could also be utilized; Stand on the bar, using the rope to balance yourself; This will be your starting position; Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope; Continue until you are perpendicular to the ground; Keeping your body straight, reverse the motion, going hand over hand back to the starting position; | other | lats | The London Bridges exercise uses a pull force. The London Bridges exercise has a compound mechanic. The London Bridges exercise is performed with other equipment. The London Bridges exercise primarily targets the lats muscle(s). The London Bridges exercise engages the biceps muscle(s) as secondary muscles. The London Bridges exercise is performed as such: Attach a climbing rope to a high beam or cross member; Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move; Alternatively, a secure box could also be utilized; Stand on the bar, using the rope to balance yourself; This will be your starting position; Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope; Continue until you are perpendicular to the ground; Keeping your body straight, reverse the motion, going hand over hand back to the starting position; |
isolation | not applicable | Looking At Ceiling | static | Kneel on the floor, holding your heels with both hands; Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back; | not applicable | quadriceps | The Looking At Ceiling exercise uses a static force. The Looking At Ceiling exercise has a isolation mechanic. The Looking At Ceiling exercise does not require any equipment. The Looking At Ceiling exercise primarily targets the quadriceps muscle(s). The Looking At Ceiling exercise does not engage any secondary muscles. The Looking At Ceiling exercise is performed as such: Kneel on the floor, holding your heels with both hands; Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back; |
isolation | shoulders | Low Cable Crossover | push | To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand; Step forward, gaining tension in the pulleys; Your palms should be facing forward, hands below the waist, and your arms straight; This will be your starting position; With a slight bend in your arms, draw your hands upward and toward the midline of your body; Your hands should come together in front of your chest, palms facing up; Return your arms back to the starting position after a brief pause; | cable | chest | The Low Cable Crossover exercise uses a push force. The Low Cable Crossover exercise has a isolation mechanic. The Low Cable Crossover exercise is performed with cable equipment. The Low Cable Crossover exercise primarily targets the chest muscle(s). The Low Cable Crossover exercise engages the shoulders muscle(s) as secondary muscles. The Low Cable Crossover exercise is performed as such: To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand; Step forward, gaining tension in the pulleys; Your palms should be facing forward, hands below the waist, and your arms straight; This will be your starting position; With a slight bend in your arms, draw your hands upward and toward the midline of your body; Your hands should come together in front of your chest, palms facing up; Return your arms back to the starting position after a brief pause; |
isolation | not applicable | Low Cable Triceps Extension | push | Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it; Your head should be pointing towards the attachment; Grab the outside of the rope ends with your palms facing each other (neutral grip); Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso; Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head; This will be your starting position; As you breathe out, extend your lower arms until they are straight and vertical; The upper arms and elbows remain stationary throughout the movement; Only the forearms should move; Contract the triceps hard for a second; As you breathe in slowly return to the starting position; Repeat for the recommended amount of repetitions; | cable | triceps | The Low Cable Triceps Extension exercise uses a push force. The Low Cable Triceps Extension exercise has a isolation mechanic. The Low Cable Triceps Extension exercise is performed with cable equipment. The Low Cable Triceps Extension exercise primarily targets the triceps muscle(s). The Low Cable Triceps Extension exercise does not engage any secondary muscles. The Low Cable Triceps Extension exercise is performed as such: Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it; Your head should be pointing towards the attachment; Grab the outside of the rope ends with your palms facing each other (neutral grip); Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso; Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head; This will be your starting position; As you breathe out, extend your lower arms until they are straight and vertical; The upper arms and elbows remain stationary throughout the movement; Only the forearms should move; Contract the triceps hard for a second; As you breathe in slowly return to the starting position; Repeat for the recommended amount of repetitions; |
compound | biceps | Low Pulley Row To Neck | pull | Sit on a low pulley row machine with a rope attachment; Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent; Tip: Keep your back almost completely vertical and your arms fully extended in front of you; This will be your starting position; While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling; Throughout the movement your upper arms should remain parallel to the floor; Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides; After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale; Tip: Again, during no part of the movement should the torso move; Repeat for the recommended amount of repetitions; | cable | shoulders | The Low Pulley Row To Neck exercise uses a pull force. The Low Pulley Row To Neck exercise has a compound mechanic. The Low Pulley Row To Neck exercise is performed with cable equipment. The Low Pulley Row To Neck exercise primarily targets the shoulders muscle(s). The Low Pulley Row To Neck exercise engages the biceps muscle(s) as secondary muscles. The Low Pulley Row To Neck exercise is performed as such: Sit on a low pulley row machine with a rope attachment; Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent; Tip: Keep your back almost completely vertical and your arms fully extended in front of you; This will be your starting position; While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling; Throughout the movement your upper arms should remain parallel to the floor; Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides; After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale; Tip: Again, during no part of the movement should the torso move; Repeat for the recommended amount of repetitions; |
not applicable | not applicable | Lower Back (Self Myofascial Release) | static | In a seated position, place a foam roll under your lower back; Cross your arms in front of you and protract your shoulders; This will be your starting position; Raise your hips off of the floor and lean back, keeping your weight on your lower back; Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it; Roll over your lower back, holding points of tension for 10-30 seconds; Repeat on the other side; | foam roll | lower back | The Lower Back (Self Myofascial Release) exercise uses a static force. The Lower Back (Self Myofascial Release) exercise is performed with foam roll equipment. The Lower Back (Self Myofascial Release) exercise primarily targets the lower back muscle(s). The Lower Back (Self Myofascial Release) exercise does not engage any secondary muscles. The Lower Back (Self Myofascial Release) exercise is performed as such: In a seated position, place a foam roll under your lower back; Cross your arms in front of you and protract your shoulders; This will be your starting position; Raise your hips off of the floor and lean back, keeping your weight on your lower back; Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it; Roll over your lower back, holding points of tension for 10-30 seconds; Repeat on the other side; |
not applicable | not applicable | Lower Back Curl | static | Lie on your stomach with your arms out to your sides; This will be your starting position; Using your lower back muscles, extend your spine lifting your chest off of the ground; Do not use your arms to push yourself up; Keep your head up during the movement; Repeat for 10-20 repetitions; | body only | abdominals | The Lower Back Curl exercise uses a static force. The Lower Back Curl exercise is performed with body only equipment. The Lower Back Curl exercise primarily targets the abdominals muscle(s). The Lower Back Curl exercise does not engage any secondary muscles. The Lower Back Curl exercise is performed as such: Lie on your stomach with your arms out to your sides; This will be your starting position; Using your lower back muscles, extend your spine lifting your chest off of the ground; Do not use your arms to push yourself up; Keep your head up during the movement; Repeat for 10-20 repetitions; |
compound | calves | Lunge Pass Through | push | Stand with your torso upright holding a kettlebell in your right hand; This will be your starting position; Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright; Lower your back knee until it nearly touches the ground; As you lunge, pass the kettlebell under your front leg to your opposite hand; Pressing through the heel of your foot, return to the starting position; Repeat the movement for the recommended amount of repetitions, alternating legs; | kettlebells | hamstrings | The Lunge Pass Through exercise uses a push force. The Lunge Pass Through exercise has a compound mechanic. The Lunge Pass Through exercise is performed with kettlebells equipment. The Lunge Pass Through exercise primarily targets the hamstrings muscle(s). The Lunge Pass Through exercise engages the calves muscle(s) as secondary muscles. The Lunge Pass Through exercise is performed as such: Stand with your torso upright holding a kettlebell in your right hand; This will be your starting position; Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright; Lower your back knee until it nearly touches the ground; As you lunge, pass the kettlebell under your front leg to your opposite hand; Pressing through the heel of your foot, return to the starting position; Repeat the movement for the recommended amount of repetitions, alternating legs; |
compound | calves | Lunge Sprint | push | Adjust a bar in a Smith machine to an appropriate height; Position yourself under the bar, racking it across the back of your shoulders; Unrack the bar, and then split your feet, moving one foot forward and one foot back; This will be your starting position; Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so; At the bottom of the descent, immediately reverse direction; Explosively drive through the heel of your front foot with light pressure from your back foot; Jump up and reverse the position of your legs; Repeat for the recommended amount of repetitions; | machine | quadriceps | The Lunge Sprint exercise uses a push force. The Lunge Sprint exercise has a compound mechanic. The Lunge Sprint exercise is performed with machine equipment. The Lunge Sprint exercise primarily targets the quadriceps muscle(s). The Lunge Sprint exercise engages the calves muscle(s) as secondary muscles. The Lunge Sprint exercise is performed as such: Adjust a bar in a Smith machine to an appropriate height; Position yourself under the bar, racking it across the back of your shoulders; Unrack the bar, and then split your feet, moving one foot forward and one foot back; This will be your starting position; Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so; At the bottom of the descent, immediately reverse direction; Explosively drive through the heel of your front foot with light pressure from your back foot; Jump up and reverse the position of your legs; Repeat for the recommended amount of repetitions; |
not applicable | not applicable | Lying Bent Leg Groin | static | Lie on your back with your knees bent and the soles of the feet pressed together; Have your partner hold your knees; This will be your starting position; Attempt to squeeze your knees together, while your partner prevents any movement from occurring; After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor; Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching; | other | adductors | The Lying Bent Leg Groin exercise uses a static force. The Lying Bent Leg Groin exercise is performed with other equipment. The Lying Bent Leg Groin exercise primarily targets the adductors muscle(s). The Lying Bent Leg Groin exercise does not engage any secondary muscles. The Lying Bent Leg Groin exercise is performed as such: Lie on your back with your knees bent and the soles of the feet pressed together; Have your partner hold your knees; This will be your starting position; Attempt to squeeze your knees together, while your partner prevents any movement from occurring; After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor; Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching; |
isolation | not applicable | Lying Cable Curl | pull | Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip; Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight; With your arms extended and your elbows close to your body slightly bend your arms; This will be your starting position; While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps; After a second squeeze at the top of the movement, slowly return to the starting position; Repeat for the recommended amount of repetitions; | cable | biceps | The Lying Cable Curl exercise uses a pull force. The Lying Cable Curl exercise has a isolation mechanic. The Lying Cable Curl exercise is performed with cable equipment. The Lying Cable Curl exercise primarily targets the biceps muscle(s). The Lying Cable Curl exercise does not engage any secondary muscles. The Lying Cable Curl exercise is performed as such: Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip; Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight; With your arms extended and your elbows close to your body slightly bend your arms; This will be your starting position; While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps; After a second squeeze at the top of the movement, slowly return to the starting position; Repeat for the recommended amount of repetitions; |
isolation | biceps | Lying Cambered Barbell Row | pull | Place a cambered bar underneath an exercise bench; Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width; This will be your starting position; As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal; After a second hold at the top, lower back down to the starting position slowly as you inhale; | barbell | middle back | The Lying Cambered Barbell Row exercise uses a pull force. The Lying Cambered Barbell Row exercise has a isolation mechanic. The Lying Cambered Barbell Row exercise is performed with barbell equipment. The Lying Cambered Barbell Row exercise primarily targets the middle back muscle(s). The Lying Cambered Barbell Row exercise engages the biceps muscle(s) as secondary muscles. The Lying Cambered Barbell Row exercise is performed as such: Place a cambered bar underneath an exercise bench; Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width; This will be your starting position; As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal; After a second hold at the top, lower back down to the starting position slowly as you inhale; |
isolation | not applicable | Lying Close-Grip Bar Curl On High Pulley | pull | Place a flat bench in front of a high pulley or lat pulldown machine; Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width; Lie on your back with your head over the end of the bench; Now extend your arms straight above your shoulders; Your torso and your arms should make a 90-degree angle and the elbows should be in; This will be your starting position; As you breathe out, curl the bar down in a semicircular motion until it touches your chin; Squeeze the biceps for a second at the top contracted position; Tip: As you execute this motion only the forearms should move; At no time should the upper arms be moving at all; They are to remain perpendicular throughout the movement; Return to starting position slowly; Repeat for the recommended amount of repetitions; | cable | biceps | The Lying Close-Grip Bar Curl On High Pulley exercise uses a pull force. The Lying Close-Grip Bar Curl On High Pulley exercise has a isolation mechanic. The Lying Close-Grip Bar Curl On High Pulley exercise is performed with cable equipment. The Lying Close-Grip Bar Curl On High Pulley exercise primarily targets the biceps muscle(s). The Lying Close-Grip Bar Curl On High Pulley exercise does not engage any secondary muscles. The Lying Close-Grip Bar Curl On High Pulley exercise is performed as such: Place a flat bench in front of a high pulley or lat pulldown machine; Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width; Lie on your back with your head over the end of the bench; Now extend your arms straight above your shoulders; Your torso and your arms should make a 90-degree angle and the elbows should be in; This will be your starting position; As you breathe out, curl the bar down in a semicircular motion until it touches your chin; Squeeze the biceps for a second at the top contracted position; Tip: As you execute this motion only the forearms should move; At no time should the upper arms be moving at all; They are to remain perpendicular throughout the movement; Return to starting position slowly; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying Close-Grip Barbell Triceps Extension Behind The Head | push | While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench; Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles; Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head; At the end of this step your arms should be overhead and parallel to the floor; This will be your starting position; Tip: Keep your elbows in at all times; As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary; Keep lowering the bar until your forearms are perpendicular to the floor; As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor; Contract the triceps hard at the top of the movement for a second; Tip: Again, only the forearms should move; The upper arms should remain stationary at all times; Repeat for the recommended amount of repetitions; | barbell | triceps | The Lying Close-Grip Barbell Triceps Extension Behind The Head exercise uses a push force. The Lying Close-Grip Barbell Triceps Extension Behind The Head exercise has a isolation mechanic. The Lying Close-Grip Barbell Triceps Extension Behind The Head exercise is performed with barbell equipment. The Lying Close-Grip Barbell Triceps Extension Behind The Head exercise primarily targets the triceps muscle(s). The Lying Close-Grip Barbell Triceps Extension Behind The Head exercise does not engage any secondary muscles. The Lying Close-Grip Barbell Triceps Extension Behind The Head exercise is performed as such: While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench; Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles; Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head; At the end of this step your arms should be overhead and parallel to the floor; This will be your starting position; Tip: Keep your elbows in at all times; As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary; Keep lowering the bar until your forearms are perpendicular to the floor; As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor; Contract the triceps hard at the top of the movement for a second; Tip: Again, only the forearms should move; The upper arms should remain stationary at all times; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying Close-Grip Barbell Triceps Press To Chin | push | While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench; Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles; Extend your arms in front of you as you hold the barbell over your chest; The arms should be perpendicular to your torso (90-degree angle); This will be your starting position; As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in; Keep lowering the bar until it lightly touches your chin; As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion; Contract the triceps hard at the top of the movement for a second; Tip: Again, only the forearms should move; The upper arms should remain stationary at all times; Repeat for the recommended amount of repetitions; | e-z curl bar | triceps | The Lying Close-Grip Barbell Triceps Press To Chin exercise uses a push force. The Lying Close-Grip Barbell Triceps Press To Chin exercise has a isolation mechanic. The Lying Close-Grip Barbell Triceps Press To Chin exercise is performed with e-z curl bar equipment. The Lying Close-Grip Barbell Triceps Press To Chin exercise primarily targets the triceps muscle(s). The Lying Close-Grip Barbell Triceps Press To Chin exercise does not engage any secondary muscles. The Lying Close-Grip Barbell Triceps Press To Chin exercise is performed as such: While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench; Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles; Extend your arms in front of you as you hold the barbell over your chest; The arms should be perpendicular to your torso (90-degree angle); This will be your starting position; As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in; Keep lowering the bar until it lightly touches your chin; As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion; Contract the triceps hard at the top of the movement for a second; Tip: Again, only the forearms should move; The upper arms should remain stationary at all times; Repeat for the recommended amount of repetitions; |
not applicable | not applicable | Lying Crossover | static | Lie on your back with your legs extended; Cross one leg over your body with the knee bent, attempting to touch the knee to the ground; Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other; this will be your starting position; Attempt to raise the bent knee off of the ground as your partner prevents any actual movement; After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor; Repeat with the other side; | body only | abductors | The Lying Crossover exercise uses a static force. The Lying Crossover exercise is performed with body only equipment. The Lying Crossover exercise primarily targets the abductors muscle(s). The Lying Crossover exercise does not engage any secondary muscles. The Lying Crossover exercise is performed as such: Lie on your back with your legs extended; Cross one leg over your body with the knee bent, attempting to touch the knee to the ground; Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other; this will be your starting position; Attempt to raise the bent knee off of the ground as your partner prevents any actual movement; After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor; Repeat with the other side; |
isolation | chest | Lying Dumbbell Tricep Extension | push | Lie on a flat bench while holding two dumbbells directly in front of you; Your arms should be fully extended at a 90-degree angle from your torso and the floor; The palms should be facing in and the elbows should be tucked in; This is the starting position; As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears; At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out; Repeat for the recommended amount of repetitions; | dumbbell | triceps | The Lying Dumbbell Tricep Extension exercise uses a push force. The Lying Dumbbell Tricep Extension exercise has a isolation mechanic. The Lying Dumbbell Tricep Extension exercise is performed with dumbbell equipment. The Lying Dumbbell Tricep Extension exercise primarily targets the triceps muscle(s). The Lying Dumbbell Tricep Extension exercise engages the chest muscle(s) as secondary muscles. The Lying Dumbbell Tricep Extension exercise is performed as such: Lie on a flat bench while holding two dumbbells directly in front of you; Your arms should be fully extended at a 90-degree angle from your torso and the floor; The palms should be facing in and the elbows should be tucked in; This is the starting position; As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears; At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying Face Down Plate Neck Resistance | pull | Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head; Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench; This will be your starting position; While keeping the plate secure on the back of your head slowly lower your head (as in saying yes) as you breathe in; Raise your head back up to the starting position in a semi-circular motion as you breathe out; Hold the contraction for a second; Repeat for the recommended amount of repetitions; | other | neck | The Lying Face Down Plate Neck Resistance exercise uses a pull force. The Lying Face Down Plate Neck Resistance exercise has a isolation mechanic. The Lying Face Down Plate Neck Resistance exercise is performed with other equipment. The Lying Face Down Plate Neck Resistance exercise primarily targets the neck muscle(s). The Lying Face Down Plate Neck Resistance exercise does not engage any secondary muscles. The Lying Face Down Plate Neck Resistance exercise is performed as such: Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head; Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench; This will be your starting position; While keeping the plate secure on the back of your head slowly lower your head (as in saying yes) as you breathe in; Raise your head back up to the starting position in a semi-circular motion as you breathe out; Hold the contraction for a second; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying Face Up Plate Neck Resistance | pull | Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead; Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench; This will be your starting position; While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in; Raise your head back up to the starting position in a semi-circular motion as you breathe out; Hold the contraction for a second; Repeat for the recommended amount of repetitions; | other | neck | The Lying Face Up Plate Neck Resistance exercise uses a pull force. The Lying Face Up Plate Neck Resistance exercise has a isolation mechanic. The Lying Face Up Plate Neck Resistance exercise is performed with other equipment. The Lying Face Up Plate Neck Resistance exercise primarily targets the neck muscle(s). The Lying Face Up Plate Neck Resistance exercise does not engage any secondary muscles. The Lying Face Up Plate Neck Resistance exercise is performed as such: Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead; Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench; This will be your starting position; While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in; Raise your head back up to the starting position in a semi-circular motion as you breathe out; Hold the contraction for a second; Repeat for the recommended amount of repetitions; |
not applicable | abductors | Lying Glute | static | Lie on your back with your partner kneeling beside you; Flex the hip of one leg, raising it off of the floor; Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body; Your partner should hold the knee and ankle in place; This will be your starting position; Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg; After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest; Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching; | body only | glutes | The Lying Glute exercise uses a static force. The Lying Glute exercise is performed with body only equipment. The Lying Glute exercise primarily targets the glutes muscle(s). The Lying Glute exercise engages the abductors muscle(s) as secondary muscles. The Lying Glute exercise is performed as such: Lie on your back with your partner kneeling beside you; Flex the hip of one leg, raising it off of the floor; Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body; Your partner should hold the knee and ankle in place; This will be your starting position; Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg; After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest; Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching; |
not applicable | calves | Lying Hamstring | static | Lie on your back with your legs extended; Your partner should be kneeling beside you; Raise one leg up towards the ceiling and have your partner hold the ankle; Your partner can use their shoulder to brace your leg if necessary; This will be your starting position; With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds; Then relax your leg, allowing your partner to gently push the leg towards your head; Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching; Switch sides once complete; | other | hamstrings | The Lying Hamstring exercise uses a static force. The Lying Hamstring exercise is performed with other equipment. The Lying Hamstring exercise primarily targets the hamstrings muscle(s). The Lying Hamstring exercise engages the calves muscle(s) as secondary muscles. The Lying Hamstring exercise is performed as such: Lie on your back with your legs extended; Your partner should be kneeling beside you; Raise one leg up towards the ceiling and have your partner hold the ankle; Your partner can use their shoulder to brace your leg if necessary; This will be your starting position; With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds; Then relax your leg, allowing your partner to gently push the leg towards your head; Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching; Switch sides once complete; |
isolation | not applicable | Lying High Bench Barbell Curl | pull | Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up); Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles; Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor; This will be your starting position; While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale; Hold at the top of the movement for a second; As you inhale, slowly go back to the starting position; Tip: Maintain full control of the weight at all times and avoid any swinging; Remember, only the forearms should move throughout the movement; Repeat for the recommended amount of repetitions; | barbell | biceps | The Lying High Bench Barbell Curl exercise uses a pull force. The Lying High Bench Barbell Curl exercise has a isolation mechanic. The Lying High Bench Barbell Curl exercise is performed with barbell equipment. The Lying High Bench Barbell Curl exercise primarily targets the biceps muscle(s). The Lying High Bench Barbell Curl exercise does not engage any secondary muscles. The Lying High Bench Barbell Curl exercise is performed as such: Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up); Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles; Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor; This will be your starting position; While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale; Hold at the top of the movement for a second; As you inhale, slowly go back to the starting position; Tip: Maintain full control of the weight at all times and avoid any swinging; Remember, only the forearms should move throughout the movement; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying Leg Curls | pull | Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves); Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment; Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine; Position your toes straight (or you can also use any of the other two stances described on the foot positioning section); This will be your starting position; As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad; Once you hit the fully contracted position, hold it for a second; As you inhale, bring the legs back to the initial position; Repeat for the recommended amount of repetitions; | machine | hamstrings | The Lying Leg Curls exercise uses a pull force. The Lying Leg Curls exercise has a isolation mechanic. The Lying Leg Curls exercise is performed with machine equipment. The Lying Leg Curls exercise primarily targets the hamstrings muscle(s). The Lying Leg Curls exercise does not engage any secondary muscles. The Lying Leg Curls exercise is performed as such: Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves); Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment; Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine; Position your toes straight (or you can also use any of the other two stances described on the foot positioning section); This will be your starting position; As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad; Once you hit the fully contracted position, hold it for a second; As you inhale, bring the legs back to the initial position; Repeat for the recommended amount of repetitions; |
compound | calves | Lying Machine Squat | push | Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel; Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform; Make sure that the knees do not go past the toes; The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel); Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads; Place your hands by the handles and position your feet slightly pointing out at a shoulder width position; This will be your starting position; While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads; Hold the contracted position for a second; Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition; Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform; The angle between your hamstrings and calves should be a 90-degree angle; Repeat for the recommended amount of repetitions; | machine | quadriceps | The Lying Machine Squat exercise uses a push force. The Lying Machine Squat exercise has a compound mechanic. The Lying Machine Squat exercise is performed with machine equipment. The Lying Machine Squat exercise primarily targets the quadriceps muscle(s). The Lying Machine Squat exercise engages the calves muscle(s) as secondary muscles. The Lying Machine Squat exercise is performed as such: Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel; Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform; Make sure that the knees do not go past the toes; The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel); Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads; Place your hands by the handles and position your feet slightly pointing out at a shoulder width position; This will be your starting position; While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads; Hold the contracted position for a second; Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition; Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform; The angle between your hamstrings and calves should be a 90-degree angle; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying One-Arm Lateral Raise | pull | While holding a dumbbell in one hand, lay with your chest down on a flat bench; The other hand can be used to hold to the leg of the bench for stability; Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent; This will be your starting position; Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale; Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbell to the starting position as you inhale; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Lying One-Arm Lateral Raise exercise uses a pull force. The Lying One-Arm Lateral Raise exercise has a isolation mechanic. The Lying One-Arm Lateral Raise exercise is performed with dumbbell equipment. The Lying One-Arm Lateral Raise exercise primarily targets the shoulders muscle(s). The Lying One-Arm Lateral Raise exercise does not engage any secondary muscles. The Lying One-Arm Lateral Raise exercise is performed as such: While holding a dumbbell in one hand, lay with your chest down on a flat bench; The other hand can be used to hold to the leg of the bench for stability; Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent; This will be your starting position; Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale; Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbell to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
not applicable | not applicable | Lying Prone Quadriceps | not applicable | Lay face down on the floor with your partner kneeling beside you; Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot; Your partner should hold the knee and ankle; This will be your starting position; Attempt to extend your knee while your partner prevents any actual movement; After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors; After 10-20 seconds, switch sides; | body only | quadriceps | The Lying Prone Quadriceps exercise is performed with body only equipment. The Lying Prone Quadriceps exercise primarily targets the quadriceps muscle(s). The Lying Prone Quadriceps exercise does not engage any secondary muscles. The Lying Prone Quadriceps exercise is performed as such: Lay face down on the floor with your partner kneeling beside you; Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot; Your partner should hold the knee and ankle; This will be your starting position; Attempt to extend your knee while your partner prevents any actual movement; After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors; After 10-20 seconds, switch sides; |
isolation | not applicable | Lying Rear Delt Raise | pull | While holding a dumbbell in each hand, lay with your chest down on a flat bench; Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent; This will be your starting position; Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale; Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbells to the starting position as you inhale; Repeat for the recommended amount of repetitions and then switch to the other arm; | dumbbell | shoulders | The Lying Rear Delt Raise exercise uses a pull force. The Lying Rear Delt Raise exercise has a isolation mechanic. The Lying Rear Delt Raise exercise is performed with dumbbell equipment. The Lying Rear Delt Raise exercise primarily targets the shoulders muscle(s). The Lying Rear Delt Raise exercise does not engage any secondary muscles. The Lying Rear Delt Raise exercise is performed as such: While holding a dumbbell in each hand, lay with your chest down on a flat bench; Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent; This will be your starting position; Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale; Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbells to the starting position as you inhale; Repeat for the recommended amount of repetitions and then switch to the other arm; |
isolation | not applicable | Lying Supine Dumbbell Curl | pull | Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs; Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip); While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go; Once you cannot go down any further, lock your upper arms in that position and that will be your starting position; As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up; Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second; Tip: Only the forearms should move; Upper arms should remain stationary and elbows should stay in throughout the movement; Return back to the starting position very slowly; | dumbbell | biceps | The Lying Supine Dumbbell Curl exercise uses a pull force. The Lying Supine Dumbbell Curl exercise has a isolation mechanic. The Lying Supine Dumbbell Curl exercise is performed with dumbbell equipment. The Lying Supine Dumbbell Curl exercise primarily targets the biceps muscle(s). The Lying Supine Dumbbell Curl exercise does not engage any secondary muscles. The Lying Supine Dumbbell Curl exercise is performed as such: Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs; Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip); While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go; Once you cannot go down any further, lock your upper arms in that position and that will be your starting position; As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up; Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second; Tip: Only the forearms should move; Upper arms should remain stationary and elbows should stay in throughout the movement; Return back to the starting position very slowly; |
compound | biceps | Lying T-Bar Row | pull | Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad; Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad; Lay face down on the pad and grab the handles; You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize; Lift the bar off the rack and extend your arms in front of you; This will be your starting position; As you exhale slowly pull the weight up and squeeze your back at the top of the movement; Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles; Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight; After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position; Repeat for the recommended amount of repetitions; | machine | middle back | The Lying T-Bar Row exercise uses a pull force. The Lying T-Bar Row exercise has a compound mechanic. The Lying T-Bar Row exercise is performed with machine equipment. The Lying T-Bar Row exercise primarily targets the middle back muscle(s). The Lying T-Bar Row exercise engages the biceps muscle(s) as secondary muscles. The Lying T-Bar Row exercise is performed as such: Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad; Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad; Lay face down on the pad and grab the handles; You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize; Lift the bar off the rack and extend your arms in front of you; This will be your starting position; As you exhale slowly pull the weight up and squeeze your back at the top of the movement; Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles; Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight; After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Lying Triceps Press | push | Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor; Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length; Tip: The arms should be perpendicular to the torso and the floor; The elbows should be tucked in; This is the starting position; As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary; At that point, use the triceps to bring the weight back up to the starting position as you breathe out; Repeat for the recommended amount of repetitions; | e-z curl bar | triceps | The Lying Triceps Press exercise uses a push force. The Lying Triceps Press exercise has a isolation mechanic. The Lying Triceps Press exercise is performed with e-z curl bar equipment. The Lying Triceps Press exercise primarily targets the triceps muscle(s). The Lying Triceps Press exercise does not engage any secondary muscles. The Lying Triceps Press exercise is performed as such: Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor; Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length; Tip: The arms should be perpendicular to the torso and the floor; The elbows should be tucked in; This is the starting position; As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary; At that point, use the triceps to bring the weight back up to the starting position as you breathe out; Repeat for the recommended amount of repetitions; |
compound | shoulders | Machine Bench Press | push | Sit down on the Chest Press Machine and select the weight; Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms; Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso; Tip: Your forearms will be pointing forward since you are grabbing the handles; Once you bring the handles forward and extend the arms you will be at the starting position; Now bring the handles back towards you as you breathe in; Push the handles away from you as you flex your pecs and you breathe out; Hold the contraction for a second before going back to the starting position; Repeat for the recommended amount of reps; When finished step on the lever again and slowly get the handles back to their original place; | machine | chest | The Machine Bench Press exercise uses a push force. The Machine Bench Press exercise has a compound mechanic. The Machine Bench Press exercise is performed with machine equipment. The Machine Bench Press exercise primarily targets the chest muscle(s). The Machine Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The Machine Bench Press exercise is performed as such: Sit down on the Chest Press Machine and select the weight; Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms; Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso; Tip: Your forearms will be pointing forward since you are grabbing the handles; Once you bring the handles forward and extend the arms you will be at the starting position; Now bring the handles back towards you as you breathe in; Push the handles away from you as you flex your pecs and you breathe out; Hold the contraction for a second before going back to the starting position; Repeat for the recommended amount of reps; When finished step on the lever again and slowly get the handles back to their original place; |
isolation | not applicable | Machine Bicep Curl | pull | Adjust the seat to the appropriate height and make your weight selection; Place your upper arms against the pads and grasp the handles; This will be your starting position; Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm; Pause at the top of the movement, and then slowly return the weight to the starting position; Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked; | machine | biceps | The Machine Bicep Curl exercise uses a pull force. The Machine Bicep Curl exercise has a isolation mechanic. The Machine Bicep Curl exercise is performed with machine equipment. The Machine Bicep Curl exercise primarily targets the biceps muscle(s). The Machine Bicep Curl exercise does not engage any secondary muscles. The Machine Bicep Curl exercise is performed as such: Adjust the seat to the appropriate height and make your weight selection; Place your upper arms against the pads and grasp the handles; This will be your starting position; Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm; Pause at the top of the movement, and then slowly return the weight to the starting position; Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked; |
isolation | not applicable | Machine Preacher Curls | pull | Sit down on the Preacher Curl Machine and select the weight; Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up); Tip: Make sure that when you place the arms on the pad you keep the elbows in; This will be your starting position; Now lift the handles as you exhale and you contract the biceps; At the top of the position make sure that you hold the contraction for a second; Tip: Only the forearms should move; The upper arms should remain stationary and on the pad at all times; Lower the handles slowly back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | machine | biceps | The Machine Preacher Curls exercise uses a pull force. The Machine Preacher Curls exercise has a isolation mechanic. The Machine Preacher Curls exercise is performed with machine equipment. The Machine Preacher Curls exercise primarily targets the biceps muscle(s). The Machine Preacher Curls exercise does not engage any secondary muscles. The Machine Preacher Curls exercise is performed as such: Sit down on the Preacher Curl Machine and select the weight; Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up); Tip: Make sure that when you place the arms on the pad you keep the elbows in; This will be your starting position; Now lift the handles as you exhale and you contract the biceps; At the top of the position make sure that you hold the contraction for a second; Tip: Only the forearms should move; The upper arms should remain stationary and on the pad at all times; Lower the handles slowly back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | triceps | Machine Shoulder (Military) Press | push | Sit down on the Shoulder Press Machine and select the weight; Grab the handles to your sides as you keep the elbows bent and in line with your torso; This will be your starting position; Now lift the handles as you exhale and you extend the arms fully; At the top of the position make sure that you hold the contraction for a second; Lower the handles slowly back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | machine | shoulders | The Machine Shoulder (Military) Press exercise uses a push force. The Machine Shoulder (Military) Press exercise has a compound mechanic. The Machine Shoulder (Military) Press exercise is performed with machine equipment. The Machine Shoulder (Military) Press exercise primarily targets the shoulders muscle(s). The Machine Shoulder (Military) Press exercise engages the triceps muscle(s) as secondary muscles. The Machine Shoulder (Military) Press exercise is performed as such: Sit down on the Shoulder Press Machine and select the weight; Grab the handles to your sides as you keep the elbows bent and in line with your torso; This will be your starting position; Now lift the handles as you exhale and you extend the arms fully; At the top of the position make sure that you hold the contraction for a second; Lower the handles slowly back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Machine Triceps Extension | push | Adjust the seat to the appropriate height and make your weight selection; Place your upper arms against the pads and grasp the handles; This will be your starting position; Perform the movement by extending the elbow, pulling your lower arm away from your upper arm; Pause at the completion of the movement, and then slowly return the weight to the starting position; Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked; | machine | triceps | The Machine Triceps Extension exercise uses a push force. The Machine Triceps Extension exercise has a isolation mechanic. The Machine Triceps Extension exercise is performed with machine equipment. The Machine Triceps Extension exercise primarily targets the triceps muscle(s). The Machine Triceps Extension exercise does not engage any secondary muscles. The Machine Triceps Extension exercise is performed as such: Adjust the seat to the appropriate height and make your weight selection; Place your upper arms against the pads and grasp the handles; This will be your starting position; Perform the movement by extending the elbow, pulling your lower arm away from your upper arm; Pause at the completion of the movement, and then slowly return the weight to the starting position; Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked; |
compound | shoulders | Medicine Ball Chest Pass | push | You will need a partner for this exercise; Lacking one, this movement can be performed against a wall; Begin facing your partner holding the medicine ball at your torso with both hands; Pull the ball to your chest, and reverse the motion by extending through the elbows; For sports applications, you can take a step as you throw; Your partner should catch the ball, and throw it back to you; Receive the throw with both hands at chest height; | medicine ball | chest | The Medicine Ball Chest Pass exercise uses a push force. The Medicine Ball Chest Pass exercise has a compound mechanic. The Medicine Ball Chest Pass exercise is performed with medicine ball equipment. The Medicine Ball Chest Pass exercise primarily targets the chest muscle(s). The Medicine Ball Chest Pass exercise engages the shoulders muscle(s) as secondary muscles. The Medicine Ball Chest Pass exercise is performed as such: You will need a partner for this exercise; Lacking one, this movement can be performed against a wall; Begin facing your partner holding the medicine ball at your torso with both hands; Pull the ball to your chest, and reverse the motion by extending through the elbows; For sports applications, you can take a step as you throw; Your partner should catch the ball, and throw it back to you; Receive the throw with both hands at chest height; |
compound | shoulders | Medicine Ball Full Twist | pull | For this exercise you will need a medicine ball and a partner; Stand back to back with your partner, spaced 2-3 feet apart; This will be your starting position; Hold the ball in front of the trunk; Open the hips and turn the shoulders at the same time as your partner; For full rotation, you and your partner should twist in the same direction, i;e; counter-clockwise; Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure; | medicine ball | abdominals | The Medicine Ball Full Twist exercise uses a pull force. The Medicine Ball Full Twist exercise has a compound mechanic. The Medicine Ball Full Twist exercise is performed with medicine ball equipment. The Medicine Ball Full Twist exercise primarily targets the abdominals muscle(s). The Medicine Ball Full Twist exercise engages the shoulders muscle(s) as secondary muscles. The Medicine Ball Full Twist exercise is performed as such: For this exercise you will need a medicine ball and a partner; Stand back to back with your partner, spaced 2-3 feet apart; This will be your starting position; Hold the ball in front of the trunk; Open the hips and turn the shoulders at the same time as your partner; For full rotation, you and your partner should twist in the same direction, i;e; counter-clockwise; Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure; |
compound | abdominals | Medicine Ball Scoop Throw | push | Assume a semisquat stance with a medicine ball in your hands; Your arms should hang so the ball is near your feet; Begin by thrusting the hips forward as you extend through the legs, jumping up; As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement; The goal is to throw the ball the greatest distance behind you; | medicine ball | shoulders | The Medicine Ball Scoop Throw exercise uses a push force. The Medicine Ball Scoop Throw exercise has a compound mechanic. The Medicine Ball Scoop Throw exercise is performed with medicine ball equipment. The Medicine Ball Scoop Throw exercise primarily targets the shoulders muscle(s). The Medicine Ball Scoop Throw exercise engages the abdominals muscle(s) as secondary muscles. The Medicine Ball Scoop Throw exercise is performed as such: Assume a semisquat stance with a medicine ball in your hands; Your arms should hang so the ball is near your feet; Begin by thrusting the hips forward as you extend through the legs, jumping up; As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement; The goal is to throw the ball the greatest distance behind you; |
isolation | not applicable | Middle Back Shrug | pull | Lie facedown on an incline bench while holding a dumbbell in each hand; Your arms should be fully extended hanging down and pointing towards the floor; The palms of your hands should be facing each other; This will be your starting position; As you exhale, squeeze your shoulder blades together and hold the contraction for a full second; Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms; As you inhale go back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | middle back | The Middle Back Shrug exercise uses a pull force. The Middle Back Shrug exercise has a isolation mechanic. The Middle Back Shrug exercise is performed with dumbbell equipment. The Middle Back Shrug exercise primarily targets the middle back muscle(s). The Middle Back Shrug exercise does not engage any secondary muscles. The Middle Back Shrug exercise is performed as such: Lie facedown on an incline bench while holding a dumbbell in each hand; Your arms should be fully extended hanging down and pointing towards the floor; The palms of your hands should be facing each other; This will be your starting position; As you exhale, squeeze your shoulder blades together and hold the contraction for a full second; Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms; As you inhale go back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | abdominals | Middle Back Stretch | static | Stand so your feet are shoulder width apart and your hands are on your hips; Twist at your waist until you feel a stretch; Hold for 10 to 15 seconds, then twist to the other side; | not applicable | middle back | The Middle Back Stretch exercise uses a static force. The Middle Back Stretch exercise has a isolation mechanic. The Middle Back Stretch exercise does not require any equipment. The Middle Back Stretch exercise primarily targets the middle back muscle(s). The Middle Back Stretch exercise engages the abdominals muscle(s) as secondary muscles. The Middle Back Stretch exercise is performed as such: Stand so your feet are shoulder width apart and your hands are on your hips; Twist at your waist until you feel a stretch; Hold for 10 to 15 seconds, then twist to the other side; |
compound | biceps | Mixed Grip Chin | pull | Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you; This will be your starting position; Now start to pull yourself up as you exhale; Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement; The elbow of that arm should remain close to the torso; With the other arm that has the palms facing forward, the elbows will be away but in line with the torso; You will concentrate on using the lats to pull your body up; After a second contraction at the top, start to slowly come down as you inhale; Repeat for the recommended amount of repetitions; On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left; | other | middle back | The Mixed Grip Chin exercise uses a pull force. The Mixed Grip Chin exercise has a compound mechanic. The Mixed Grip Chin exercise is performed with other equipment. The Mixed Grip Chin exercise primarily targets the middle back muscle(s). The Mixed Grip Chin exercise engages the biceps muscle(s) as secondary muscles. The Mixed Grip Chin exercise is performed as such: Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you; This will be your starting position; Now start to pull yourself up as you exhale; Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement; The elbow of that arm should remain close to the torso; With the other arm that has the palms facing forward, the elbows will be away but in line with the torso; You will concentrate on using the lats to pull your body up; After a second contraction at the top, start to slowly come down as you inhale; Repeat for the recommended amount of repetitions; On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left; |
compound | not applicable | Monster Walk | pull | Place a band around both ankles and another around both knees; There should be enough tension that they are tight when your feet are shoulder width apart; To begin, take short steps forward alternating your left and right foot; After several steps, do just the opposite and walk backward to where you started; | bands | abductors | The Monster Walk exercise uses a pull force. The Monster Walk exercise has a compound mechanic. The Monster Walk exercise is performed with bands equipment. The Monster Walk exercise primarily targets the abductors muscle(s). The Monster Walk exercise does not engage any secondary muscles. The Monster Walk exercise is performed as such: Place a band around both ankles and another around both knees; There should be enough tension that they are tight when your feet are shoulder width apart; To begin, take short steps forward alternating your left and right foot; After several steps, do just the opposite and walk backward to where you started; |
compound | chest | Mountain Climbers | pull | Begin in a pushup position, with your weight supported by your hands and toes; Flexing the knee and hip, bring one leg until the knee is approximately under the hip; This will be your starting position; Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed; Repeat in an alternating fashion for 20-30 seconds; | not applicable | quadriceps | The Mountain Climbers exercise uses a pull force. The Mountain Climbers exercise has a compound mechanic. The Mountain Climbers exercise does not require any equipment. The Mountain Climbers exercise primarily targets the quadriceps muscle(s). The Mountain Climbers exercise engages the chest muscle(s) as secondary muscles. The Mountain Climbers exercise is performed as such: Begin in a pushup position, with your weight supported by your hands and toes; Flexing the knee and hip, bring one leg until the knee is approximately under the hip; This will be your starting position; Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed; Repeat in an alternating fashion for 20-30 seconds; |
compound | calves | Moving Claw Series | not applicable | This move helps prepare your running form to help you excel at sprinting; As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends; Reload the quad as the leg moves back forward, attacking the ground on the next step; Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion; | not applicable | hamstrings | The Moving Claw Series exercise has a compound mechanic. The Moving Claw Series exercise does not require any equipment. The Moving Claw Series exercise primarily targets the hamstrings muscle(s). The Moving Claw Series exercise engages the calves muscle(s) as secondary muscles. The Moving Claw Series exercise is performed as such: This move helps prepare your running form to help you excel at sprinting; As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends; Reload the quad as the leg moves back forward, attacking the ground on the next step; Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion; |
compound | glutes | Muscle Snatch | pull | Begin with a loaded barbell held at the mid thigh position with a wide grip; The feet should be directly below the hips, with the feet turned out as needed; Lower the hips, with the chest up and the head looking forward; The shoulders should be just in front of the bar; This will be the starting position; Begin the pull by driving through the front of the heels, raising the bar; Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible; The bar should be close to the body; Continue raising the bar to the overhead position, without rebending the knees; | barbell | hamstrings | The Muscle Snatch exercise uses a pull force. The Muscle Snatch exercise has a compound mechanic. The Muscle Snatch exercise is performed with barbell equipment. The Muscle Snatch exercise primarily targets the hamstrings muscle(s). The Muscle Snatch exercise engages the glutes muscle(s) as secondary muscles. The Muscle Snatch exercise is performed as such: Begin with a loaded barbell held at the mid thigh position with a wide grip; The feet should be directly below the hips, with the feet turned out as needed; Lower the hips, with the chest up and the head looking forward; The shoulders should be just in front of the bar; This will be the starting position; Begin the pull by driving through the front of the heels, raising the bar; Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible; The bar should be close to the body; Continue raising the bar to the overhead position, without rebending the knees; |
compound | abdominals | Muscle Up | pull | Grip the rings using a false grip, with the base of your palms on top of the rings; Initiate a pull up by pulling the elbows down to your side, flexing the elbows; As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you; This puts you into the proper position to continue into the dip portion of the movement; Maintaining control and stability, extend through the elbow to complete the motion; Use care when lowering yourself to the ground; | other | lats | The Muscle Up exercise uses a pull force. The Muscle Up exercise has a compound mechanic. The Muscle Up exercise is performed with other equipment. The Muscle Up exercise primarily targets the lats muscle(s). The Muscle Up exercise engages the abdominals muscle(s) as secondary muscles. The 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; Initiate a pull up by pulling the elbows down to your side, flexing the elbows; As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you; This puts you into the proper position to continue into the dip portion of the movement; Maintaining control and stability, extend through the elbow to complete the motion; Use care when lowering yourself to the ground; |
compound | calves | Narrow Stance Hack Squats | 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 less than shoulder width narrow stance with the toes slightly pointed out; Your feet should be around 3 inches or less apart; 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; 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; Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | machine | quadriceps | The Narrow Stance Hack Squats exercise uses a push force. The Narrow Stance Hack Squats exercise has a compound mechanic. The Narrow Stance Hack Squats exercise is performed with machine equipment. The Narrow Stance Hack Squats exercise primarily targets the quadriceps muscle(s). The Narrow Stance Hack Squats exercise engages the calves muscle(s) as secondary muscles. The Narrow Stance Hack Squats 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 less than shoulder width narrow stance with the toes slightly pointed out; Your feet should be around 3 inches or less apart; 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; 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; Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Narrow Stance Leg Press | push | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out; Your feet should be around 3 inches or less apart; Tip: Keep your head up at all times and also maintain the back on the pad at all times; Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you; Tip: Make sure that you do not lock your knees; Your torso and the legs should make a perfect 90-degree angle; This will be your starting position; As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle; Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale; Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done; You do not want that platform falling on you fully loaded; | machine | quadriceps | The Narrow Stance Leg Press exercise uses a push force. The Narrow Stance Leg Press exercise has a compound mechanic. The Narrow Stance Leg Press exercise is performed with machine equipment. The Narrow Stance Leg Press exercise primarily targets the quadriceps muscle(s). The Narrow Stance Leg Press exercise engages the calves muscle(s) as secondary muscles. The Narrow Stance Leg Press exercise is performed as such: Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out; Your feet should be around 3 inches or less apart; Tip: Keep your head up at all times and also maintain the back on the pad at all times; Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you; Tip: Make sure that you do not lock your knees; Your torso and the legs should make a perfect 90-degree angle; This will be your starting position; As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle; Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale; Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done; You do not want that platform falling on you fully loaded; |
compound | calves | Narrow Stance Squats | push | This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it; Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out; Feet should be around 3-6 inches apart; Keep your head up at all times (looking down will get you off balance) and maintain a straight back; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section); Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor); Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | barbell | quadriceps | The Narrow Stance Squats exercise uses a push force. The Narrow Stance Squats exercise has a compound mechanic. The Narrow Stance Squats exercise is performed with barbell equipment. The Narrow Stance Squats exercise primarily targets the quadriceps muscle(s). The Narrow Stance Squats exercise engages the calves muscle(s) as secondary muscles. The Narrow Stance Squats exercise is performed as such: This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it; Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out; Feet should be around 3-6 inches apart; Keep your head up at all times (looking down will get you off balance) and maintain a straight back; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section); Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor); Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Natural Glute Ham Raise | pull | Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine; You should be upright and maintaining good posture; This will be your starting position; Lower yourself under control until your knees are almost completely straight; Remaining in control, raise yourself back up to the starting position; If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition; | body only | hamstrings | The Natural Glute Ham Raise exercise uses a pull force. The Natural Glute Ham Raise exercise has a compound mechanic. The Natural Glute Ham Raise exercise is performed with body only equipment. The Natural Glute Ham Raise exercise primarily targets the hamstrings muscle(s). The Natural Glute Ham Raise exercise engages the calves muscle(s) as secondary muscles. The Natural Glute Ham Raise exercise is performed as such: Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine; You should be upright and maintaining good posture; This will be your starting position; Lower yourself under control until your knees are almost completely straight; Remaining in control, raise yourself back up to the starting position; If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition; |
not applicable | not applicable | Neck (Self Myofascial Release) | static | Using a muscle roller or a rolling pin, place the roller behind your head and against your neck; Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine; This will be your starting position; Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds; | other | neck | The Neck (Self Myofascial Release) exercise uses a static force. The Neck (Self Myofascial Release) exercise is performed with other equipment. The Neck (Self Myofascial Release) exercise primarily targets the neck muscle(s). The Neck (Self Myofascial Release) exercise does not engage any secondary muscles. The Neck (Self Myofascial Release) exercise is performed as such: Using a muscle roller or a rolling pin, place the roller behind your head and against your neck; Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine; This will be your starting position; Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds; |
compound | shoulders | Neck Press | push | Lie back on a flat bench; Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your neck; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles; Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up); Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; | barbell | chest | The Neck Press exercise uses a push force. The Neck Press exercise has a compound mechanic. The Neck Press exercise is performed with barbell equipment. The Neck Press exercise primarily targets the chest muscle(s). The Neck Press exercise engages the shoulders muscle(s) as secondary muscles. The Neck Press exercise is performed as such: Lie back on a flat bench; Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your neck; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles; Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up); Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; |
isolation | not applicable | Oblique Crunches | pull | Lie flat on the floor with your lower back pressed to the ground; For this exercise, you will need to put one hand beside your head and the other to the side against the floor; Make sure your feet are elevated and resting on a flat surface; Now lift the shoulder in which your hand is touching your head; Simply elevate your shoulder and body upward until you touch your knee; For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee; The same variation can be applied doing the inverse and using your left elbow to touch your right knee; After your knee touches your elbow, lower your body until you have reached the starting position; Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise; Continue alternating in this manner until all of the recommended repetitions for each side have been completed; | body only | abdominals | The Oblique Crunches exercise uses a pull force. The Oblique Crunches exercise has a isolation mechanic. The Oblique Crunches exercise is performed with body only equipment. The Oblique Crunches exercise primarily targets the abdominals muscle(s). The Oblique Crunches exercise does not engage any secondary muscles. The Oblique Crunches exercise is performed as such: Lie flat on the floor with your lower back pressed to the ground; For this exercise, you will need to put one hand beside your head and the other to the side against the floor; Make sure your feet are elevated and resting on a flat surface; Now lift the shoulder in which your hand is touching your head; Simply elevate your shoulder and body upward until you touch your knee; For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee; The same variation can be applied doing the inverse and using your left elbow to touch your right knee; After your knee touches your elbow, lower your body until you have reached the starting position; Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise; Continue alternating in this manner until all of the recommended repetitions for each side have been completed; |
isolation | not applicable | Oblique Crunches (On The Floor) | pull | Start out by lying on your right side with your legs lying on top of each other; Make sure your knees are bent a little bit; Place your left hand behind your head; Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques; Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position; Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise; | body only | abdominals | The Oblique Crunches (On The Floor) exercise uses a pull force. The Oblique Crunches (On The Floor) exercise has a isolation mechanic. The Oblique Crunches (On The Floor) exercise is performed with body only equipment. The Oblique Crunches (On The Floor) exercise primarily targets the abdominals muscle(s). The Oblique Crunches (On The Floor) exercise does not engage any secondary muscles. The Oblique Crunches (On The Floor) exercise is performed as such: Start out by lying on your right side with your legs lying on top of each other; Make sure your knees are bent a little bit; Place your left hand behind your head; Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques; Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position; Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise; |
compound | calves | Olympic Squat | push | Begin with a barbell supported on top of the traps; The chest should be up, and the head facing forward; Adopt a hip width stance with the feet turned out as needed; Descend by flexing the knees, refraining from moving the hips back as much as possible; This requires that the knees travel forward; ensure that they stay aligned with the feet; The goal is to keep the torso as upright as possible; Continue all the way down, keeping the weight on the front of the heel; At the moment the upper legs contact the lower, reverse the motion, driving the weight upward; | barbell | quadriceps | The Olympic Squat exercise uses a push force. The Olympic Squat exercise has a compound mechanic. The Olympic Squat exercise is performed with barbell equipment. The Olympic Squat exercise primarily targets the quadriceps muscle(s). The Olympic Squat exercise engages the calves muscle(s) as secondary muscles. The Olympic Squat exercise is performed as such: Begin with a barbell supported on top of the traps; The chest should be up, and the head facing forward; Adopt a hip width stance with the feet turned out as needed; Descend by flexing the knees, refraining from moving the hips back as much as possible; This requires that the knees travel forward; ensure that they stay aligned with the feet; The goal is to keep the torso as upright as possible; Continue all the way down, keeping the weight on the front of the heel; At the moment the upper legs contact the lower, reverse the motion, driving the weight upward; |
isolation | not applicable | On-Your-Back Quad Stretch | static | Lie on a flat bench or step, and hang one leg and arm over the side; Bend the knee and hold the top of the foot; As you do this, be careful not to arch your lower back; Pull the belly button to the spine to stay in neutral; Press your foot down and into your hand; To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling; Switch sides; | other | quadriceps | The On-Your-Back Quad Stretch exercise uses a static force. The On-Your-Back Quad Stretch exercise has a isolation mechanic. The On-Your-Back Quad Stretch exercise is performed with other equipment. The On-Your-Back Quad Stretch exercise primarily targets the quadriceps muscle(s). The On-Your-Back Quad Stretch exercise does not engage any secondary muscles. The On-Your-Back Quad Stretch exercise is performed as such: Lie on a flat bench or step, and hang one leg and arm over the side; Bend the knee and hold the top of the foot; As you do this, be careful not to arch your lower back; Pull the belly button to the spine to stay in neutral; Press your foot down and into your hand; To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling; Switch sides; |
isolation | not applicable | On Your Side Quad Stretch | static | Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso); Bend your left knee behind you and hold your left foot with your left hand; To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand; Switch sides; | not applicable | quadriceps | The On Your Side Quad Stretch exercise uses a static force. The On Your Side Quad Stretch exercise has a isolation mechanic. The On Your Side Quad Stretch exercise does not require any equipment. The On Your Side Quad Stretch exercise primarily targets the quadriceps muscle(s). The On Your Side Quad Stretch exercise does not engage any secondary muscles. The On Your Side Quad Stretch exercise is performed as such: Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso); Bend your left knee behind you and hold your left foot with your left hand; To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand; Switch sides; |
compound | biceps | One-Arm Dumbbell Row | pull | Choose a flat bench and place a dumbbell on each side of it; Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support; Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight; The palm of the hand should be facing your torso; This will be your starting position; Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary; Breathe out as you perform this step; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; Also, make sure that the force is performed with the back muscles and not the arms; Finally, the upper torso should remain stationary and only the arms should move; The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms; Lower the resistance straight down to the starting position; Breathe in as you perform this step; Repeat the movement for the specified amount of repetitions; Switch sides and repeat again with the other arm; | dumbbell | middle back | The One-Arm Dumbbell Row exercise uses a pull force. The One-Arm Dumbbell Row exercise has a compound mechanic. The One-Arm Dumbbell Row exercise is performed with dumbbell equipment. The One-Arm Dumbbell Row exercise primarily targets the middle back muscle(s). The One-Arm Dumbbell Row exercise engages the biceps muscle(s) as secondary muscles. The One-Arm Dumbbell Row exercise is performed as such: Choose a flat bench and place a dumbbell on each side of it; Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support; Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight; The palm of the hand should be facing your torso; This will be your starting position; Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary; Breathe out as you perform this step; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; Also, make sure that the force is performed with the back muscles and not the arms; Finally, the upper torso should remain stationary and only the arms should move; The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms; Lower the resistance straight down to the starting position; Breathe in as you perform this step; Repeat the movement for the specified amount of repetitions; Switch sides and repeat again with the other arm; |
isolation | not applicable | One-Arm Flat Bench Dumbbell Flye | push | Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh; The palm of your hand with the dumbbell in it should be at a neutral grip; By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended; Remember to maintain a neutral grip with this exercise; Your non lifting hand should be to the side holding the flat bench for better support; This will be your starting position; Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon; Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint; Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out; Tip: Make sure to use the same arc of motion used to lower the weights; Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions; Switch arms and repeat the exercise; | dumbbell | chest | The One-Arm Flat Bench Dumbbell Flye exercise uses a push force. The One-Arm Flat Bench Dumbbell Flye exercise has a isolation mechanic. The One-Arm Flat Bench Dumbbell Flye exercise is performed with dumbbell equipment. The One-Arm Flat Bench Dumbbell Flye exercise primarily targets the chest muscle(s). The One-Arm Flat Bench Dumbbell Flye exercise does not engage any secondary muscles. The One-Arm Flat Bench Dumbbell Flye exercise is performed as such: Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh; The palm of your hand with the dumbbell in it should be at a neutral grip; By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended; Remember to maintain a neutral grip with this exercise; Your non lifting hand should be to the side holding the flat bench for better support; This will be your starting position; Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon; Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint; Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out; Tip: Make sure to use the same arc of motion used to lower the weights; Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions; Switch arms and repeat the exercise; |
isolation | not applicable | One-Arm High-Pulley Cable Side Bends | pull | Connect a standard handle to a tower; Move cable to highest pulley position; Stand with side to cable; With one hand, reach up and grab handle with underhand grip; Pull down cable until elbow touches your side and the handle is by your shoulder; Position feet hip-width apart; Place free hand on hip to help gauge pivot point; Keep arm in static position; Contract oblique to bring the weight down in a side crunch; Once you reach maximum contraction, slowly release the weight to the starting position; The weight stack should never be unloaded in a resting position; The aim is constant tension during the set; Repeat to failure; Then, reposition and repeat the same series of movements on the opposite side; | cable | abdominals | The One-Arm High-Pulley Cable Side Bends exercise uses a pull force. The One-Arm High-Pulley Cable Side Bends exercise has a isolation mechanic. The One-Arm High-Pulley Cable Side Bends exercise is performed with cable equipment. The One-Arm High-Pulley Cable Side Bends exercise primarily targets the abdominals muscle(s). The One-Arm High-Pulley Cable Side Bends exercise does not engage any secondary muscles. The One-Arm High-Pulley Cable Side Bends exercise is performed as such: Connect a standard handle to a tower; Move cable to highest pulley position; Stand with side to cable; With one hand, reach up and grab handle with underhand grip; Pull down cable until elbow touches your side and the handle is by your shoulder; Position feet hip-width apart; Place free hand on hip to help gauge pivot point; Keep arm in static position; Contract oblique to bring the weight down in a side crunch; Once you reach maximum contraction, slowly release the weight to the starting position; The weight stack should never be unloaded in a resting position; The aim is constant tension during the set; Repeat to failure; Then, reposition and repeat the same series of movements on the opposite side; |
isolation | not applicable | One-Arm Incline Lateral Raise | push | Lie down sideways on an incline bench press with a dumbbell in the hand; Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel; Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor; This is your starting position; While keeping the dumbbell parallel to the floor at all times, perform a lateral raise; Your arm should travel straight up until it is pointing at the ceiling; Tip: Exhale as you perform this movement; Hold the dumbbell in the position and feel the contraction in the shoulders for a second; While inhaling lower the weight across your body back into the starting position; Repeat the movement for the prescribed amount of repetitions; Switch arms and repeat the movement; | dumbbell | shoulders | The One-Arm Incline Lateral Raise exercise uses a push force. The One-Arm Incline Lateral Raise exercise has a isolation mechanic. The One-Arm Incline Lateral Raise exercise is performed with dumbbell equipment. The One-Arm Incline Lateral Raise exercise primarily targets the shoulders muscle(s). The One-Arm Incline Lateral Raise exercise does not engage any secondary muscles. The One-Arm Incline Lateral Raise exercise is performed as such: Lie down sideways on an incline bench press with a dumbbell in the hand; Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel; Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor; This is your starting position; While keeping the dumbbell parallel to the floor at all times, perform a lateral raise; Your arm should travel straight up until it is pointing at the ceiling; Tip: Exhale as you perform this movement; Hold the dumbbell in the position and feel the contraction in the shoulders for a second; While inhaling lower the weight across your body back into the starting position; Repeat the movement for the prescribed amount of repetitions; Switch arms and repeat the movement; |
compound | glutes | One-Arm Kettlebell Clean | pull | Place a kettlebell between your feet; As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward; 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; Return the weight to the starting position; | kettlebells | hamstrings | The One-Arm Kettlebell Clean exercise uses a pull force. The One-Arm Kettlebell Clean exercise has a compound mechanic. The One-Arm Kettlebell Clean exercise is performed with kettlebells equipment. The One-Arm Kettlebell Clean exercise primarily targets the hamstrings muscle(s). The One-Arm Kettlebell Clean exercise engages the glutes muscle(s) as secondary muscles. The One-Arm Kettlebell Clean exercise is performed as such: Place a kettlebell between your feet; As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward; 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; Return the weight to the starting position; |
compound | not applicable | One-Arm Kettlebell Clean and Jerk | push | Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Receive the weight overhead by returning to a squat position underneath the weight; Keeping the weight overhead, return to a standing position; Lower the weight to the floor to perform the next repetition; | kettlebells | shoulders | The One-Arm Kettlebell Clean and Jerk exercise uses a push force. The One-Arm Kettlebell Clean and Jerk exercise has a compound mechanic. The One-Arm Kettlebell Clean and Jerk exercise is performed with kettlebells equipment. The One-Arm Kettlebell Clean and Jerk exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Clean and Jerk exercise does not engage any secondary muscles. The One-Arm Kettlebell Clean and Jerk exercise is performed as such: Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Receive the weight overhead by returning to a squat position underneath the weight; Keeping the weight overhead, return to a standing position; Lower the weight to the floor to perform the next repetition; |
compound | triceps | One-Arm Kettlebell Floor Press | push | Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor; The palm should be facing in; Press the kettlebell straight up toward the ceiling, rotating your wrist; Lower the kettlebell back to the starting position and repeat; | kettlebells | chest | The One-Arm Kettlebell Floor Press exercise uses a push force. The One-Arm Kettlebell Floor Press exercise has a compound mechanic. The One-Arm Kettlebell Floor Press exercise is performed with kettlebells equipment. The One-Arm Kettlebell Floor Press exercise primarily targets the chest muscle(s). The One-Arm Kettlebell Floor Press exercise engages the triceps muscle(s) as secondary muscles. The One-Arm Kettlebell Floor Press exercise is performed as such: Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor; The palm should be facing in; Press the kettlebell straight up toward the ceiling, rotating your wrist; Lower the kettlebell back to the starting position and repeat; |
compound | calves | One-Arm Kettlebell Jerk | push | Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Receive the weight overhead by returning to a squat position underneath the weight; Keeping the weight overhead, return to a standing position; Lower the weight to perform the next repetition; | kettlebells | shoulders | The One-Arm Kettlebell Jerk exercise uses a push force. The One-Arm Kettlebell Jerk exercise has a compound mechanic. The One-Arm Kettlebell Jerk exercise is performed with kettlebells equipment. The One-Arm Kettlebell Jerk exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Jerk exercise engages the calves muscle(s) as secondary muscles. The One-Arm Kettlebell Jerk exercise is performed as such: Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Receive the weight overhead by returning to a squat position underneath the weight; Keeping the weight overhead, return to a standing position; Lower the weight to perform the next repetition; |
compound | triceps | One-Arm Kettlebell Military Press To The Side | push | Clean a kettlebell to your shoulder; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces inward; This will be your starting position; Look at the kettlebell and press it up and out until it is locked out overhead; Lower the kettlebell back to your shoulder under control and repeat; Make sure to contract your lat, butt, and stomach forcefully for added stability and strength; | kettlebells | shoulders | The One-Arm Kettlebell Military Press To The Side exercise uses a push force. The One-Arm Kettlebell Military Press To The Side exercise has a compound mechanic. The One-Arm Kettlebell Military Press To The Side exercise is performed with kettlebells equipment. The One-Arm Kettlebell Military Press To The Side exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Military Press To The Side exercise engages the triceps muscle(s) as secondary muscles. The One-Arm Kettlebell Military Press To The Side 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 pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces inward; This will be your starting position; Look at the kettlebell and press it up and out until it is locked out overhead; Lower the kettlebell back to your shoulder under control and repeat; Make sure to contract your lat, butt, and stomach forcefully for added stability and strength; |
compound | triceps | One-Arm Kettlebell Para Press | push | Clean a kettlebell to your shoulder; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead; Lower the kettlebell back to your shoulder under control and repeat; Make sure to contract your lat, butt, and stomach forcefully for added stability and strength; | kettlebells | shoulders | The One-Arm Kettlebell Para Press exercise uses a push force. The One-Arm Kettlebell Para Press exercise has a compound mechanic. The One-Arm Kettlebell Para Press exercise is performed with kettlebells equipment. The One-Arm Kettlebell Para Press exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Para Press exercise engages the triceps muscle(s) as secondary muscles. The One-Arm Kettlebell Para 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 pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead; Lower the kettlebell back to your shoulder under control and repeat; Make sure to contract your lat, butt, and stomach forcefully for added stability and strength; |
compound | calves | One-Arm Kettlebell Push Press | push | Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Lower the weight to perform the next repetition; | kettlebells | shoulders | The One-Arm Kettlebell Push Press exercise uses a push force. The One-Arm Kettlebell Push Press exercise has a compound mechanic. The One-Arm Kettlebell Push Press exercise is performed with kettlebells equipment. The One-Arm Kettlebell Push Press exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Push Press exercise engages the calves muscle(s) as secondary muscles. The One-Arm Kettlebell Push Press exercise is performed as such: Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Lower the weight to perform the next repetition; |
compound | biceps | One-Arm Kettlebell Row | pull | Place a kettlebell in front of your feet; Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position; Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow; Keep your back straight; Lower and repeat; | kettlebells | middle back | The One-Arm Kettlebell Row exercise uses a pull force. The One-Arm Kettlebell Row exercise has a compound mechanic. The One-Arm Kettlebell Row exercise is performed with kettlebells equipment. The One-Arm Kettlebell Row exercise primarily targets the middle back muscle(s). The One-Arm Kettlebell Row exercise engages the biceps muscle(s) as secondary muscles. The One-Arm Kettlebell Row exercise is performed as such: Place a kettlebell in front of your feet; Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position; Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow; Keep your back straight; Lower and repeat; |
compound | calves | One-Arm Kettlebell Snatch | pull | Place a kettlebell between your feet; Bend your knees and push your butt back to get in the proper starting position; Look straight ahead and swing the kettlebell back between your legs; Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward; As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead; | kettlebells | shoulders | The One-Arm Kettlebell Snatch exercise uses a pull force. The One-Arm Kettlebell Snatch exercise has a compound mechanic. The One-Arm Kettlebell Snatch exercise is performed with kettlebells equipment. The One-Arm Kettlebell Snatch exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Snatch exercise engages the calves muscle(s) as secondary muscles. The One-Arm Kettlebell Snatch exercise is performed as such: Place a kettlebell between your feet; Bend your knees and push your butt back to get in the proper starting position; Look straight ahead and swing the kettlebell back between your legs; Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward; As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead; |
compound | glutes | One-Arm Kettlebell Split Jerk | push | Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you; Keeping the weight overhead, return to a standing position and bring your feet together; Lower the weight to perform the next repetition; | kettlebells | shoulders | The One-Arm Kettlebell Split Jerk exercise uses a push force. The One-Arm Kettlebell Split Jerk exercise has a compound mechanic. The One-Arm Kettlebell Split Jerk exercise is performed with kettlebells equipment. The One-Arm Kettlebell Split Jerk exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Split Jerk exercise engages the glutes muscle(s) as secondary muscles. The One-Arm Kettlebell Split Jerk exercise is performed as such: Hold a kettlebell by the handle; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder; Rotate your wrist as you do so, so that the palm faces forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight; Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you; Keeping the weight overhead, return to a standing position and bring your feet together; Lower the weight to perform the next repetition; |
compound | hamstrings | One-Arm Kettlebell Split Snatch | pull | Hold a kettlebell in one hand by the handle; Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead; After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back; Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion; Return to a standing position, holding the weight overhead, and bring the feet together; Lower the weight to return to the starting position; | kettlebells | shoulders | The One-Arm Kettlebell Split Snatch exercise uses a pull force. The One-Arm Kettlebell Split Snatch exercise has a compound mechanic. The One-Arm Kettlebell Split Snatch exercise is performed with kettlebells equipment. The One-Arm Kettlebell Split Snatch exercise primarily targets the shoulders muscle(s). The One-Arm Kettlebell Split Snatch exercise engages the hamstrings muscle(s) as secondary muscles. The One-Arm Kettlebell Split Snatch exercise is performed as such: Hold a kettlebell in one hand by the handle; Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead; After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back; Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion; Return to a standing position, holding the weight overhead, and bring the feet together; Lower the weight to return to the starting position; |
compound | calves | One-Arm Kettlebell Swings | pull | not applicable | kettlebells | hamstrings | The One-Arm Kettlebell Swings exercise uses a pull force. The One-Arm Kettlebell Swings exercise has a compound mechanic. The One-Arm Kettlebell Swings exercise is performed with kettlebells equipment. The One-Arm Kettlebell Swings exercise primarily targets the hamstrings muscle(s). The One-Arm Kettlebell Swings exercise engages the calves muscle(s) as secondary muscles. Instructions for this exercise are not applicable. |
compound | biceps | One-Arm Long Bar Row | pull | Position a bar into a landmine or in a corner to keep it from moving; Load an appropriate weight onto your end; Stand next to the bar, and take a grip with one hand close to the collar; Using your hips and legs, rise to a standing position; Assume a bent-knee stance with your hips back and your chest up; Your arm should be extended; This will be your starting position; Pull the weight to your side by retracting the shoulder and flexing the elbow; Do not jerk the weight or cheat during the movement; After a brief pause, return to the starting position; | barbell | middle back | The One-Arm Long Bar Row exercise uses a pull force. The One-Arm Long Bar Row exercise has a compound mechanic. The One-Arm Long Bar Row exercise is performed with barbell equipment. The One-Arm Long Bar Row exercise primarily targets the middle back muscle(s). The One-Arm Long Bar Row exercise engages the biceps muscle(s) as secondary muscles. The One-Arm Long Bar Row exercise is performed as such: Position a bar into a landmine or in a corner to keep it from moving; Load an appropriate weight onto your end; Stand next to the bar, and take a grip with one hand close to the collar; Using your hips and legs, rise to a standing position; Assume a bent-knee stance with your hips back and your chest up; Your arm should be extended; This will be your starting position; Pull the weight to your side by retracting the shoulder and flexing the elbow; Do not jerk the weight or cheat during the movement; After a brief pause, return to the starting position; |
compound | lats | One-Arm Medicine Ball Slam | pull | Start in a standing position with a staggered, athletic stance; Hold a medicine ball in one hand, on the same side as your back leg; This will be your starting position; Begin by winding the arm, raising the medicine ball above your head; As you do so, extend through the hips, knees, and ankles to load up for the slam; At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you; Catch the ball on the bounce and continue for the desired number of repetitions; | medicine ball | abdominals | The One-Arm Medicine Ball Slam exercise uses a pull force. The One-Arm Medicine Ball Slam exercise has a compound mechanic. The One-Arm Medicine Ball Slam exercise is performed with medicine ball equipment. The One-Arm Medicine Ball Slam exercise primarily targets the abdominals muscle(s). The One-Arm Medicine Ball Slam exercise engages the lats muscle(s) as secondary muscles. The One-Arm Medicine Ball Slam exercise is performed as such: Start in a standing position with a staggered, athletic stance; Hold a medicine ball in one hand, on the same side as your back leg; This will be your starting position; Begin by winding the arm, raising the medicine ball above your head; As you do so, extend through the hips, knees, and ankles to load up for the slam; At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you; Catch the ball on the bounce and continue for the desired number of repetitions; |