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1 Foot Elevated Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

1A Seated OH Tricep Extensions

Primary Muscles:

  • Triceps

Equipment:

  • Dumbbell

1A Standing OH Tricep Extension

Primary Muscles:

  • Triceps

Equipment:

  • Dumbbell

1DB Bent Over Dead Stop Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells
  • Dumbbell
  • Sandbag

1DB Bent Over Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells
  • Dumbbell

1DB Bent Over Row with Pause

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells
  • Dumbbell

1DB Chest Press

Primary Muscles:

  • Obliques

Equipment:

  • Dumbbell

1DB Eccentric Chest Press

Primary Muscles:

  • Obliques

Equipment:

  • Dumbbell

1DB Eccentric Incline Press

Primary Muscles:

  • Pecs

Equipment:

  • Dumbbell

1DB Hang Snatch

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Incline Press

Primary Muscles:

  • Obliques

Equipment:

  • Dumbbell

1DB Iso Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

1DB Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Over Head Strict Press

Primary Muscles:

Equipment:

  • Dumbbell

1DB Power Snatch (from the ground)

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Push Jerk

Primary Muscles:

Equipment:

  • Dumbbell

1DB Push Press

Primary Muscles:

Equipment:

  • Dumbbell

1DB Seated OH Press

Primary Muscles:

Equipment:

  • Dumbbell

1DB Skull Crusher

Primary Muscles:

Equipment:

  • Dumbbell

1DB Squat to OHP

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

1DB Supported Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

1DB Supported Hammer Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

1DB Unsupported Row

Primary Muscles:

  • Rhomboids

Equipment:

  • Dumbbell

1DB Unsupported Row with Hold

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

1KB 2-Handed Clean

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to OH Strict Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to Push Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Clean to Squat Press

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

1KB Elevated Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

1KB Half Kneeling (HK) 1 Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Half Kneeling (HK) Bottoms Up (BU) 1 Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Half Kneeling 1 Arm OH Press

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

1KB Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Over Head Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Over Head Push Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Over Head Squat

Primary Muscles:

  • Quadriceps

Equipment:

  • Kettlebells

1KB Racked Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked Position Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked RFE Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Racked Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Squat

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

1KB Racked Squat to OH Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

1KB Single Arm Clean

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

1KB Single Arm Swing

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

1KB Tall-Kneeling 1Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB Tall-Kneeling Bottoms-Up 1Arm OH Press

Primary Muscles:

Equipment:

  • Kettlebells

1KB/DB Contra-lateral Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Kettlebells
  • Dumbbell

1KB/DB Ipsi-lateral Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Kettlebells
  • Dumbbell

2A Seated OH Tricep Extension

Primary Muscles:

Equipment:

  • Dumbbell

2A Standing OH Tricep Extension

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Chest Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Alternating Front Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Hammer Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Alternating Incline Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Lateral Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Seated OH Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Alternating Standing OH Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Bent Arm Lateral Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Bent Over Alternating Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

2DB Bent Over Reverse Flyes

Primary Muscles:

Equipment:

  • Dumbbell

2DB Bent Over Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

2DB Bent Over Row with Pause

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Dumbbell

2DB Chest Flyes

Primary Muscles:

Equipment:

2DB Chest Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Chest Press with Pause

Primary Muscles:

Equipment:

  • Dumbbell

2DB Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Eccentric Chest Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Eccentric Incline Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Front Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Hammer Curl

Primary Muscles:

  • Biceps

Equipment:

  • Dumbbell

2DB Incline Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Incline Press with Pause

Primary Muscles:

Equipment:

  • Dumbbell

2DB Lateral Raise

Primary Muscles:

Equipment:

  • Dumbbell

2DB Push Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Rear Foot Elevated Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Seated Over Head Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Shrug

Primary Muscles:

  • Trapezius

Equipment:

  • Dumbbell

2DB Skull Crusher

Primary Muscles:

Equipment:

  • Dumbbell

2DB Split Jerk

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Squat to OHP

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Standing OH Strict Press

Primary Muscles:

Equipment:

  • Dumbbell

2DB Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

2DB Upright Row

Primary Muscles:

Equipment:

  • Dumbbell

2KB Clean

Primary Muscles:

Equipment:

  • Kettlebells

2KB Clean to OH Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Clean to OH Push Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Clean to OH Strict Press

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Clean to Squat Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

2KB Half Kneeling (HK) Bottoms-Up (BU) OH Press

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

2KB Half-Kneeling (HK) Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB OH Push Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB Over Head Push Jerk

Primary Muscles:

  • Gluteals

Equipment:

  • Kettlebells

2KB Over Head Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Over Head Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Over Head Strict Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB Racked Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Position Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Position Squat to OH Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Position Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked RFE Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Racked Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

2KB Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

2KB Tall-Kneeling Bottoms-Up Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB Tall-Kneeling Over Head Press

Primary Muscles:

Equipment:

  • Kettlebells

2KB/DB Single Leg Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Kettlebells

9090 Hip Internal Rotation

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Hip Internal Rotation

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Hip Internal Rotation

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Hip Internal Rotation

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Posture

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Posture

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Posture

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Posture

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Transition

Primary Muscles:

  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

9090 Transition

Primary Muscles:

  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

9090 Transition

Primary Muscles:

  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Ab Coaster

Primary Muscles:

  • Abdominals

Equipment:

  • Ab Coaster

Alternating Lateral Lunges

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Alternating Lateral Lunges

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Alternating Lateral Lunges

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Alternating Leg Lowers

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Leg Lowers

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Leg Lowers

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Leg V-Ups

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Alternating Lunge Jumps

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Alternating Lunge Jumps

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Alternating Med Ball Lateral Toss

Primary Muscles:

Equipment:

  • Medicine Ball

Alternating Med Ball Lateral Toss

Primary Muscles:

Equipment:

  • Medicine Ball

Alternating Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Supermans

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Alternating Supermans

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Alternating Toe Taps on Box

Primary Muscles:

  • Quadriceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Alternating Toe Taps on Box

Primary Muscles:

  • Quadriceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Ankle CARs

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight

Ankle CARs

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight

Ankle CARs

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight

Ape-Crab Underswitch (advanced)

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Ape-Crab Underswitch (advanced)

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Ape-Crab Underswitch (advanced)

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Archer Push Ups

Primary Muscles:

  • Deltoids

Equipment:

  • Body Weight

Arnold Press

Primary Muscles:

Equipment:

  • Dumbbell

Au Role

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Au Role

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Au Role

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Back Extension

Primary Muscles:

Equipment:

Back Extension

Primary Muscles:

Equipment:

Back Extension

Primary Muscles:

Equipment:

Back Extension

Primary Muscles:

Equipment:

Back Extension

Primary Muscles:

Equipment:

Back Extension

Primary Muscles:

Equipment:

Back Extension

Primary Muscles:

  • Erector Spinae

Equipment:

  • Body Weight

Back Pedals

Primary Muscles:

  • Quadriceps
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Back Pedals

Primary Muscles:

  • Quadriceps
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Backward Bound

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Backward Bound

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Backward Bound

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Backward Traveling Ape (Kong Push Back)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Serratus Anterior

Equipment:

  • Body Weight

Backward Traveling Ape (Kong Push Back)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Serratus Anterior

Equipment:

  • Body Weight

Backward Traveling Ape (Kong Push Back)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Serratus Anterior

Equipment:

  • Body Weight

Banded Pull Ups

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight
  • Resistance Band

Barbell Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB 1.5 Back Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

BB 1.5 Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB 1.5 Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Alpha Press

Primary Muscles:

Equipment:

  • Barbell

BB Back Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Back Squat with Pause

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Bent Over Row

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

BB Bent Over Supinated Grip Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Barbell

BB Clean

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

BB Clean

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

BB Clean & Jerk

Primary Muscles:

  • Rotator Cuff
  • Trapezius

Equipment:

  • Barbell

BB Clean Pull

Primary Muscles:

Equipment:

  • Barbell

BB Close Grip Bench Press

Primary Muscles:

Equipment:

  • Barbell

BB Curls

Primary Muscles:

  • Biceps

Equipment:

  • Barbell

BB Eccentric Bench Press

Primary Muscles:

Equipment:

  • Barbell

BB Eccentric Bent Over Pronated Grip Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Barbell

BB Eccentric Bent Over Supinated Grip Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Barbell

BB Eccentric Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Eccentric Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Forearm Curls

Primary Muscles:

Equipment:

  • Barbell

BB Forearm Extensions

Primary Muscles:

Equipment:

  • Barbell

BB Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Hang Clean

Primary Muscles:

Equipment:

  • Barbell

BB Hang Clean High Pull

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Hang Clean Pull

Primary Muscles:

Equipment:

  • Barbell

BB Hang Power Snatch

Primary Muscles:

Equipment:

  • Barbell

BB Hang Snatch High Pull

Primary Muscles:

Equipment:

  • Barbell

BB Hang Snatch Pull

Primary Muscles:

Equipment:

  • Barbell

BB High Row

Primary Muscles:

Equipment:

  • Barbell

BB Incline Bench Press

Primary Muscles:

Equipment:

  • Barbell
  • Weight Plate

BB Javelin Press

Primary Muscles:

Equipment:

  • Barbell

BB Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Lateral Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Narrow Grip Curls

Primary Muscles:

  • Biceps

Equipment:

  • Barbell

BB Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Over Head Squat with Pause

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Over Head Squat with Pause

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Push Jerk

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

BB Push Press

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Reverse Curl

Primary Muscles:

  • Biceps

Equipment:

  • Barbell

BB Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

BB Seated OH Triceps Extension

Primary Muscles:

Equipment:

  • Barbell

BB Shrug

Primary Muscles:

  • Trapezius

Equipment:

  • Barbell

Bear Crawls - Forward and Backward

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Biceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Bear Crawls - Lateral

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Biceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Beast-Crab Underswitch

Primary Muscles:

  • Latissimus Dorsi
  • Triceps

Equipment:

  • Body Weight

Beast-Crab Underswitch

Primary Muscles:

  • Latissimus Dorsi
  • Triceps

Equipment:

  • Body Weight

Beast-Crab Underswitch

Primary Muscles:

  • Latissimus Dorsi
  • Triceps

Equipment:

  • Body Weight

Belly Breathing

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Belly Breathing

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Bench Press

Primary Muscles:

Equipment:

  • Barbell

Bench Press with Pause

Primary Muscles:

Equipment:

  • Barbell

Bicycle Crunches

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Bicycles

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Bird Dogs

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Trapezius
  • Obliques

Equipment:

  • Body Weight

Bird Dogs - Foot Elevated

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Body Saws

Primary Muscles:

  • Abdominals
  • Calves
  • Latissimus Dorsi

Equipment:

  • Body Weight

Body Weight Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Box Jump

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Box Jump

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Box Jump with Single Leg Stick

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Box Jump with Single Leg Stick

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Bretzel 2.0

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Bretzel 2.0

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Bretzel 2.0

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Broad Jump

Primary Muscles:

  • Quadriceps
  • Calves

Equipment:

  • Body Weight

Broad Jump

Primary Muscles:

  • Quadriceps
  • Calves

Equipment:

  • Body Weight

Bruggers

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight

Bruggers

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight

Bruggers

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight

Burpee

Primary Muscles:

Equipment:

  • Body Weight

Burpee

Primary Muscles:

Equipment:

  • Body Weight

Butt Kickers

Primary Muscles:

  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Butt Kickers

Primary Muscles:

  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Butt Kickers

Primary Muscles:

  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Cable Machine Biceps Curl

Primary Muscles:

  • Biceps

Equipment:

  • FreeMotion Biceps (F602)

Cable Machine Chest Press

Primary Muscles:

Equipment:

  • FreeMotion Chest (F600)

Cable Machine Shoulder Press

Primary Muscles:

Equipment:

  • FreeMotion Shoulder (F601)

Cable Machine Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • FreeMotion Step (F614)

Cable Machine Triceps Extension

Primary Muscles:

Equipment:

  • FreeMotion Cable Cross
  • FreeMotion Tricep (F603)

Calf Raise

Primary Muscles:

Equipment:

  • Body Weight

Carioca Steps

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Carioca Steps

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Carioca Steps

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Cat/Cow

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Cat/Cow

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Cat/Cow

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Child's Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Deltoids

Equipment:

  • Body Weight

Child's Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Deltoids

Equipment:

  • Body Weight

Child's Pose with Lat Stretch

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Child's Pose with Lat Stretch

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Child's Pose with Lat Stretch

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Child's Pose with Lat Stretch

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Clapping Push Up

Primary Muscles:

Equipment:

  • Body Weight

Clean and Push Jerk

Primary Muscles:

  • Erector Spinae

Equipment:

  • Barbell

Clean from Blocks

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

Clean from Blocks

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

Clean High Pull

Primary Muscles:

Equipment:

  • Barbell

Clean High Pull

Primary Muscles:

Equipment:

  • Barbell

Cook Hip Lift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight

Cossack Squats

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors

Equipment:

  • Body Weight

Cossack Squats

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors

Equipment:

  • Body Weight

Cossack Squats

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors

Equipment:

  • Body Weight

Crab Reach

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Crab Reach

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Crab Reach

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Crab Reach

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Cross Body Mountain Climber

Primary Muscles:

Equipment:

  • Body Weight

Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Curtsy Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Dancing

Primary Muscles:

Equipment:

Dancing

Primary Muscles:

Equipment:

DB Forearm Curls

Primary Muscles:

Equipment:

  • Dumbbell

Dead Bugs

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

Dead Hangs

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Biceps
  • Latissimus Dorsi
  • Hip Flexors

Equipment:

  • Body Weight

Dead Hangs

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Biceps
  • Latissimus Dorsi
  • Hip Flexors

Equipment:

  • Body Weight

Dead Hangs

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Biceps
  • Latissimus Dorsi
  • Hip Flexors

Equipment:

  • Body Weight

Dead Hangs

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Biceps
  • Latissimus Dorsi
  • Hip Flexors

Equipment:

  • Body Weight

Decline Sit Up

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight
  • Decline Bench

Deep Lunge with Rotation

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Gluteals
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

Deep Lunge with Rotation

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Gluteals
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

Deep Lunge with Rotation

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Gluteals
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

Deep Lunge with Rotation

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Gluteals
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

Depth Jump with Stick

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jump with Stick

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jumps

Primary Muscles:

  • Quadriceps

Equipment:

Depth Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jumps with stick

Primary Muscles:

  • Hamstrings

Equipment:

Diamond Push ups

Primary Muscles:

Equipment:

  • Body Weight

Dive Bomber Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Duck Walk

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Duck Walk

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Duck Walk

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Dynamic Lateral Lunge

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Obliques

Equipment:

  • Body Weight

Dynamic Lateral Lunge

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Obliques

Equipment:

  • Body Weight

Dynamic Lateral Lunge

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Obliques

Equipment:

  • Body Weight

Dynamic Squat to Hip up

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors

Equipment:

  • Body Weight

Dynamic Squat to Hip up

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors

Equipment:

  • Body Weight

Dynamic Squat to Hip up

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors

Equipment:

  • Body Weight

Eccentric Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Eccentric Dive Bombers

Primary Muscles:

Equipment:

  • Body Weight

Eccentric Goblet Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Eccentric Pull Ups

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Eccentric Rear Foot Elevated Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Eccentric Single Leg Squat to Bench

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Eccentric Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight
  • Dumbbell

Elbow CARs

Primary Muscles:

  • Biceps
  • Triceps
  • Forearm Muscles

Equipment:

  • Body Weight

Elbow CARs

Primary Muscles:

  • Biceps
  • Triceps
  • Forearm Muscles

Equipment:

  • Body Weight

Elbow CARs

Primary Muscles:

  • Biceps
  • Triceps
  • Forearm Muscles

Equipment:

  • Body Weight

Elevated Archer Push Ups

Primary Muscles:

Equipment:

  • Body Weight

FE Pike Press

Primary Muscles:

Equipment:

  • Body Weight

Feet Elevated Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Feet Elevated Parallette Bar Push Up

Primary Muscles:

Equipment:

  • Parallette Bars

Feet Elevated Prone Plank

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Feet Elevated Push Up

Primary Muscles:

Equipment:

  • Body Weight

Feet Elevated Triceps Bench Dips

Primary Muscles:

Equipment:

  • Body Weight

Feet Up Crunches

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Feet Up Toe Touches

Primary Muscles:

  • Abdominals
  • Obliques

Equipment:

  • Body Weight

Fire Hydrants

Primary Muscles:

Equipment:

  • Body Weight

Fire Hydrants

Primary Muscles:

Equipment:

  • Body Weight

Fire Hydrants

Primary Muscles:

Equipment:

  • Body Weight

Forward Bounds

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Bounds

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Bounds

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Forward Skips (A-Skips)

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Skips (A-Skips)

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Skips (A-Skips)

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Traveling Ape (aka Kong Crawl)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight

Forward Traveling Ape (aka Kong Crawl)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight

Forward Traveling Ape (aka Kong Crawl)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight

Forward/Backward Traveling Crab (Crab Walk)

Primary Muscles:

  • Erector Spinae

Equipment:

  • Body Weight

Forward/Backward Traveling Crab (Crab Walk)

Primary Muscles:

  • Erector Spinae

Equipment:

  • Body Weight

Forward/Backward Traveling Crab (Crab Walk)

Primary Muscles:

  • Erector Spinae

Equipment:

  • Body Weight

Free Motion Squat

Primary Muscles:

  • Quadriceps

Equipment:

  • FreeMotion Squat (F610)

Front Rack Step Up

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals

Equipment:

  • Barbell

Front Squat

Primary Muscles:

  • Quadriceps

Equipment:

  • Barbell

Full Scorpion

Primary Muscles:

  • Hamstrings

Equipment:

  • Body Weight

Full Scorpion

Primary Muscles:

  • Hamstrings

Equipment:

  • Body Weight

Full Scorpion

Primary Muscles:

  • Hamstrings

Equipment:

  • Body Weight

Glute Bridge

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight

Glute Bridge March

Primary Muscles:

  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Glute-Ham Raise

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Medicine Ball
  • Kettlebells
  • Dumbbell
  • Sandbag
  • Glute-Ham Developer (GHD)

Glute-Ham Raise

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight
  • Medicine Ball
  • Kettlebells
  • Dumbbell
  • Sandbag
  • Glute-Ham Developer (GHD)

Goblet 1.5 Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Curtsy Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Forward Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Lateral Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Rear Foot Elevated Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • Dumbbell

Goblet Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Goblet Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Dumbbell

Half Kneeling (HK) Cable Chop

Primary Muscles:

  • Obliques

Equipment:

Half Kneeling (HK) Cable Lift

Primary Muscles:

Equipment:

Half Kneeling (HK) Hip Flexor Pulse

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Half Kneeling (HK) Hip Flexor Pulse

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Half Kneeling (HK) Hip Flexor Pulse

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Half Kneeling (HK) Hip Flexor Pulse

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Half Kneeling (HK) Hip Flexor Stretch

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Half Kneeling (HK) Hip Flexor Stretch

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Handcuffs with Rotation

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Rotator Cuff
  • Triceps
  • Deltoids

Equipment:

  • Body Weight

Handcuffs with Rotation

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Rotator Cuff
  • Triceps
  • Deltoids

Equipment:

  • Body Weight

Handcuffs with Rotation

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Rotator Cuff
  • Triceps
  • Deltoids

Equipment:

  • Body Weight

Hands Elevated Eccentric Push Up

Primary Muscles:

Equipment:

  • Body Weight

Hands Elevated Push Up

Primary Muscles:

Equipment:

  • Body Weight

Hang Power Snatch

Primary Muscles:

Equipment:

Hang Power Snatch

Primary Muscles:

Equipment:

Hang Snatch

Primary Muscles:

Equipment:

  • Barbell

Hanging Knee Raises

Primary Muscles:

  • Abdominals
  • Hip Flexors

Equipment:

  • Body Weight

Hanging Lateral Knee Raises

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Hanging Leg Raises

Primary Muscles:

  • Abdominals
  • Quadriceps
  • Hip Flexors

Equipment:

  • Body Weight

High Knees

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

High Knees

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

High Knees

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

High Plank Knee to Elbow

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

High Plank Shoulder Taps

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

High Plank Shoulder Taps

Primary Muscles:

  • Abdominals
  • Obliques

Equipment:

  • Body Weight

High Plank with Rotation

Primary Muscles:

  • Abdominals
  • Latissimus Dorsi
  • Obliques

Equipment:

  • Body Weight

High Plank With Rotation

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

High Side Plank with Rotation

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Obliques

Equipment:

  • Body Weight

Hip CARs

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Hip CARs

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Hip CARs

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Hip Flexor Pulses

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hip Flexor Pulses

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hip Flexor Pulses

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hip Hinge Toe Touches

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hip Hinge Toe Touches

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hip Hinge Toe Touches

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

HK 2 Arm Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Resistance Band

HK Hamstring Short Range Contraction (SRC)

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

HK Hamstring Short Range Contraction (SRC)

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

HK Hamstring Short Range Contraction (SRC)

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hollow Holds

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Hollow Holds

Primary Muscles:

  • Abdominals
  • Latissimus Dorsi
  • Hip Flexors

Equipment:

  • Body Weight

Ido Portal's Lizard Crawl

Primary Muscles:

  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Adductors
  • Obliques

Equipment:

  • Body Weight

Ido Portal's Lizard Crawl

Primary Muscles:

  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Adductors
  • Obliques

Equipment:

  • Body Weight

Ido Portal's Lizard Crawl

Primary Muscles:

  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Adductors
  • Obliques

Equipment:

  • Body Weight

Inch Worms

Primary Muscles:

  • Abdominals
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Inverted Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Body Weight

Jumping Jacks

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Jumping Jacks

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Jumping Jacks

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Jumping Pull ups

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Body Weight

KB 1/2 Get Up

Primary Muscles:

  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

KB 1/4 Get Up

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

KB 3/4 Get Up

Primary Muscles:

Equipment:

  • Kettlebells

KB Goblet Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

KB Gorilla Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Kettlebells

KB Kayak Row

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Kettlebells

KB Over Head Carry

Primary Muscles:

  • Obliques

Equipment:

  • Kettlebells

KB Romanian Deadlift (RDL)

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

KB Snatch

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

KB Suitcase Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells
  • Barbell
  • Dumbbell

KB Swing

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Kettlebells

KB Turkish Get Up

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

KB Windmill

Primary Muscles:

  • Hamstrings
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells

Lat Pull

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Recor Seated Cable Lat Pull

Lateral band hops

Primary Muscles:

Equipment:

  • Resistance Band

Lateral band hops

Primary Muscles:

Equipment:

  • Resistance Band

Lateral band hops

Primary Muscles:

Equipment:

  • Resistance Band

Lateral Band Walks

Primary Muscles:

Equipment:

  • Resistance Band

Lateral Band Walks

Primary Muscles:

Equipment:

  • Resistance Band

Lateral Box Jump Overs

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Lateral Box Jump Overs

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Lateral Hop Step with Arm Swing

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Lateral Hop Step with Arm Swing

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Lateral Hop Step with Arm Swing

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Lateral Hop Step with Arm Swing

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Lateral Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Lateral Shuffle

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Shuffle

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips with Cross Over

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips with Cross Over

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips with Cross Over

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips with Cross Over

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Traveling Ape

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Lateral Traveling Ape

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Lateral Traveling Ape

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Leg Lifts

Primary Muscles:

  • Abdominals
  • Hip Flexors

Equipment:

  • Body Weight

Leg Lowers

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Leg Press

Primary Muscles:

  • Hamstrings
  • Quadriceps

Equipment:

  • Weight Plate
  • Cybex Eagle Leg Press (11040)
  • Hammer Strength Linear Leg Press
  • Hammer Strength Leg Press (Plate Loaded)

Leg Scissors

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Linear Band Jumps

Primary Muscles:

Equipment:

  • Resistance Band

Linear Band Jumps

Primary Muscles:

Equipment:

  • Resistance Band

Linear Band Jumps

Primary Muscles:

Equipment:

  • Resistance Band

Linear Band Walks

Primary Muscles:

  • Quadriceps

Equipment:

  • Resistance Band

Linear Band Walks

Primary Muscles:

  • Quadriceps

Equipment:

  • Resistance Band

Lizard One

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques

Equipment:

  • Body Weight

Lizard One

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques

Equipment:

  • Body Weight

Lizard One

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques

Equipment:

  • Body Weight

Lizard Two

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Lizard Two

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Lizard Two

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Loaded Beast

Primary Muscles:

  • Hamstrings
  • Latissimus Dorsi

Equipment:

  • Body Weight

Loaded Beast

Primary Muscles:

  • Hamstrings
  • Latissimus Dorsi

Equipment:

  • Body Weight

Loaded Beast

Primary Muscles:

  • Hamstrings
  • Latissimus Dorsi

Equipment:

  • Body Weight

Loaded Beast Reaches

Primary Muscles:

  • Serratus Anterior

Equipment:

  • Body Weight

Loaded Beast Reaches

Primary Muscles:

  • Serratus Anterior

Equipment:

  • Body Weight

Loaded Beast Reaches

Primary Muscles:

  • Serratus Anterior

Equipment:

  • Body Weight

Loaded Beast to Front Kick Through

Primary Muscles:

  • Hamstrings
  • Erector Spinae
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Body Weight

Loaded Beast to Front Kick Through

Primary Muscles:

  • Hamstrings
  • Erector Spinae
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Body Weight

Loaded Beast to Front Kick Through

Primary Muscles:

  • Hamstrings
  • Erector Spinae
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Body Weight

Loaded Beast to Wave Unload

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Loaded Beast to Wave Unload

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Loaded Beast to Wave Unload

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Low Plank with Rotation

Primary Muscles:

  • Abdominals
  • Latissimus Dorsi
  • Obliques

Equipment:

  • Body Weight

Low Side Plank with Rotation

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Low Side Plank With Rotation

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Machine Ab Crunch

Primary Muscles:

  • Abdominals

Equipment:

  • Weight Plate

Machine Abductor

Primary Muscles:

Equipment:

Machine Adductor

Primary Muscles:

Equipment:

Machine Assisted Dip

Primary Muscles:

Equipment:

  • Body Weight
  • Paramount Chin-up Dip (XP-4000)

Machine Assisted Pull Up

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight
  • Paramount Chin-up Dip (XP-4000)

Machine Back Extensions

Primary Muscles:

  • Erector Spinae

Equipment:

  • LifeFitness Signature Series Back Extension (FZBE)

Machine Biceps Curl

Primary Muscles:

  • Biceps

Equipment:

  • Cybex Eagle Arm Curl
  • LifeFitness Signature Series Bicep Curl (FZBC),

Machine Chest Fly

Primary Muscles:

Equipment:

  • FreeMotion Chest (F600)

Machine Chest Press

Primary Muscles:

Equipment:

  • Eagle Chest Press
  • Paramount SP-5800 Rotary Chest Press

Machine Hip Extension

Primary Muscles:

  • Gluteals

Equipment:

Machine Incline Press

Primary Muscles:

Equipment:

Machine Lat Pull

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Paramount SP-6100 Pull Down
  • Cybex Eagle Lat Pulldown

Machine Lateral Raise

Primary Muscles:

Equipment:

  • LifeFitness Signature Series Lateral Raise (FZLR)

Machine Leg Extension

Primary Muscles:

  • Quadriceps

Equipment:

  • Cybex Eagle Leg Extension Total RLD (11050)

Machine Low Row

Primary Muscles:

Equipment:

  • Hammer Strength Iso-Lateral High Row

Machine Prone Grip High Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Machine Prone Leg Curl

Primary Muscles:

  • Hamstrings

Equipment:

  • Cybex Eagle Prone Leg Curl Total RLD (11040)

Machine Pull Over

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Life Fitness Seated Pullover

Machine Reverse Fly

Primary Muscles:

  • Trapezius

Equipment:

  • Life Fitness Rear Deltoid/Pectoral Fly

Machine Rotary Twist

Primary Muscles:

  • Obliques

Equipment:

Machine Row (Vertical)

Primary Muscles:

  • Latissimus Dorsi

Equipment:

Machine Seated Leg Curl

Primary Muscles:

  • Hamstrings

Equipment:

Machine Standing Calf

Primary Muscles:

  • Calves

Equipment:

Machine Supine High Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Machine Torso Rotation

Primary Muscles:

  • Abdominals
  • Obliques

Equipment:

Machine Triceps Dip

Primary Muscles:

Equipment:

Machine Triceps Extension

Primary Muscles:

Equipment:

MB Alternating Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Alternating Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Bent Over Chest Pass

Primary Muscles:

Equipment:

  • Medicine Ball

MB Bent Over Chest Pass

Primary Muscles:

Equipment:

  • Medicine Ball

MB Burpee to OH Slam

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

MB Burpee to OH Slam

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

MB Burpee to Wall Balls

Primary Muscles:

  • Trapezius

Equipment:

  • Medicine Ball

MB Burpee to Wall Balls

Primary Muscles:

  • Trapezius

Equipment:

  • Medicine Ball

MB Dead Bugs

Primary Muscles:

Equipment:

  • Medicine Ball

MB Half Kneeling Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Half Kneeling Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Lateral Hop to Lateral Chest Pass

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Lateral Hop to Lateral Chest Pass

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Shuffle Step w/ Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Shuffle Step w/ Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Standing Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Standing Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

Med Ball Reaching SL RDL

Primary Muscles:

  • Hamstrings
  • Erector Spinae
  • Abdominals
  • Gluteals

Equipment:

  • Medicine Ball

Mini Squat Jumps

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Monkey Backside 180

Primary Muscles:

  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques

Equipment:

  • Body Weight

Monkey Backside 180

Primary Muscles:

  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques

Equipment:

  • Body Weight

Monkey Bounce

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Monkey Bounce

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Monkey Pikes

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Monkey Pikes

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Monkey Pikes

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi
  • Pecs
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Monkey Single Arm Retreat

Primary Muscles:

  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Monkey Single Arm Retreat

Primary Muscles:

  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Mountain Climber Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Mountain Climbers

Primary Muscles:

Equipment:

  • Body Weight

my newest exercise

Primary Muscles:

Equipment:

my newest exercise

Primary Muscles:

Equipment:

Neck CARs

Primary Muscles:

Equipment:

  • Body Weight

Neck CARs

Primary Muscles:

Equipment:

  • Body Weight

Neck CARs

Primary Muscles:

Equipment:

  • Body Weight

Neutral Grip Lat Pull

Primary Muscles:

  • Latissimus Dorsi

Equipment:

Over Head (OH) Split Squat

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Over Head (OH) Split Squat

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Over Head (OH) Split Squat

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Parallette Bar Push Ups

Primary Muscles:

Equipment:

  • Parallette Bars

Physio Ball 1A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Physio Ball
  • Resistance Band

Physio Ball 2A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Physio Ball
  • Resistance Band

Physio Ball Glute Bridge

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Physio Ball

Pigeon Pose

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Pike Press

Primary Muscles:

Equipment:

  • Body Weight

Pike Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Pike Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Plank

Primary Muscles:

  • Erector Spinae

Equipment:

  • Body Weight

Plank Crawl

Primary Muscles:

  • Deltoids

Equipment:

  • Body Weight

Plank Crawl

Primary Muscles:

  • Deltoids

Equipment:

  • Body Weight

Plank Jacks

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Plank Jacks

Primary Muscles:

  • Abdominals
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Plank Jacks

Primary Muscles:

  • Abdominals
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Plank Sliders

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Plank Ups

Primary Muscles:

  • Abdominals
  • Obliques

Equipment:

  • Body Weight

Plank ups and knee to elbow

Primary Muscles:

  • Abdominals
  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Plyo Push up

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Plyo Push up

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Plyo Push Up with Stick

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Plyo Push Up with Stick

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Power Clean

Primary Muscles:

Equipment:

  • Barbell

Power Snatch

Primary Muscles:

  • Trapezius

Equipment:

  • Barbell

Preacher Curl

Primary Muscles:

  • Biceps

Equipment:

Prone Cobra Row

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Prone Cobra Row

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Prone Cobra Row

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Prone Cobras

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Prone Cobras

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Prone Cobras

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Prone Tricep Extension

Primary Muscles:

Equipment:

  • Body Weight

Pseudo Push Ups

Primary Muscles:

  • Deltoids

Equipment:

  • Body Weight

Pull Ups

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Pull Ups w Pause

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Push Up Crawl

Primary Muscles:

Equipment:

  • Body Weight

Push Ups

Primary Muscles:

Equipment:

  • Body Weight

PVC Alternating Shoulder Mobility

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight
  • PVC Pipe

PVC Alternating Shoulder Mobility

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight
  • PVC Pipe

PVC Alternating Shoulder Mobility

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rotator Cuff
  • Forearm Muscles
  • Deltoids
  • Serratus Anterior

Equipment:

  • Body Weight
  • PVC Pipe

PVC Bar-Breaker Superman Rows

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight
  • PVC Pipe

PVC Chuck Grabs (Shoulder Flexion)

Primary Muscles:

  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps

Equipment:

  • Body Weight
  • PVC Pipe

PVC Chuck Grabs (Shoulder Flexion)

Primary Muscles:

  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps

Equipment:

  • Body Weight
  • PVC Pipe

PVC Half Kneeling (HK) Shoulder Abduction

Primary Muscles:

Equipment:

PVC Half Kneeling (HK) Shoulder Abduction

Primary Muscles:

Equipment:

PVC Half Kneeling (HK) Shoulder Abduction

Primary Muscles:

Equipment:

PVC Hip Hinge Practice

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • PVC Pipe

PVC Hip Hinge Practice

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • PVC Pipe

PVC Hip Hinge Practice

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • PVC Pipe

PVC HK Ankle Mobility

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight
  • PVC Pipe

PVC HK Ankle Mobility

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight
  • PVC Pipe

PVC HK Ankle Mobility

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight
  • PVC Pipe

PVC Pipe Over & Back

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Deltoids
  • Serratus Anterior

Equipment:

  • PVC Pipe

PVC Pipe Over & Back

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Deltoids
  • Serratus Anterior

Equipment:

  • PVC Pipe

PVC Pipe Over & Back

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Deltoids
  • Serratus Anterior

Equipment:

  • PVC Pipe

PVC Shoulder Extension

Primary Muscles:

  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight
  • PVC Pipe

PVC Shoulder Extension

Primary Muscles:

  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight
  • PVC Pipe

PVC Shoulder External Rotation

Primary Muscles:

  • Rotator Cuff

Equipment:

PVC Shoulder External Rotation

Primary Muscles:

  • Rotator Cuff

Equipment:

Quad Reaches

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Deltoids
  • Hip Flexors

Equipment:

  • Body Weight

Quad Reaches

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Deltoids
  • Hip Flexors

Equipment:

  • Body Weight

Quad Reaches

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Deltoids
  • Hip Flexors

Equipment:

  • Body Weight

Quad Reaches

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Deltoids
  • Hip Flexors

Equipment:

  • Body Weight

Quadruped Fire Hydrants

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Quadruped Fire Hydrants

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Quadruped Fire Hydrants

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Quadruped Hip Extension

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Quadruped Hip Extension

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Quadruped Scap CARs

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Quadruped Scap CARs

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Quadruped Scap CARs

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Quadruped T-Spine Lumbar Lock

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Quadruped T-Spine Lumbar Lock

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Quadruped T-Spine Lumbar Lock

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Quadruped T-Spine Lumbar Lock

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Quadruped T-Spine Rotation

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Quadruped T-Spine Rotation

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Quadruped T-Spine Rotation

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight

Reaching Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight

Reaching Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight

Reaching Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight

Rear Foot Elevated Split Squat (RFESS)

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Renegade Rows

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Dumbbell

Renegade Rows w Push Up

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Dumbbell

Reverse Crunches

Primary Muscles:

Equipment:

  • Body Weight

Reverse Hypers

Primary Muscles:

  • Gluteals

Equipment:

  • Glute-Ham Developer (GHD)

Reverse Hypers

Primary Muscles:

  • Gluteals

Equipment:

  • Glute-Ham Developer (GHD)

Reverse Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Reverse Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Reverse Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Reverse Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Ribbits (Frog Crawl)

Primary Muscles:

  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Serratus Anterior

Equipment:

  • Body Weight

Ribbits (Frog Crawl)

Primary Muscles:

  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Serratus Anterior

Equipment:

  • Body Weight

Ribbits (Frog Crawl)

Primary Muscles:

  • Latissimus Dorsi
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Serratus Anterior

Equipment:

  • Body Weight

Romanian Dead Lift (RDL)

Primary Muscles:

Equipment:

  • Barbell

Rotational Box Jump

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Rotational Box Jump

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Rotational Box Jump with Single Leg Stick

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Rotational Box Jump with Single Leg Stick

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Rotational Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Russian Twists

Primary Muscles:

  • Abdominals
  • Obliques

Equipment:

  • Body Weight

Scap CARs

Primary Muscles:

  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Scap CARs

Primary Muscles:

  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Scap CARs

Primary Muscles:

  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Scap Pushups

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Serratus Anterior

Equipment:

  • Body Weight

Scap Pushups

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Serratus Anterior

Equipment:

  • Body Weight

Scap Pushups

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Serratus Anterior

Equipment:

  • Body Weight

Scap Slides

Primary Muscles:

Equipment:

Scap Slides

Primary Muscles:

Equipment:

Scap Slides

Primary Muscles:

Equipment:

Scorpion Reach

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Scorpion Reach

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Scorpion Reach

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

Seated Cable Neutral Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Seated Cable Prone Grip Row

Primary Muscles:

  • Trapezius

Equipment:

Seated Cable Straight Bar Prone Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Seated Cable Straight Bar Supinated Grip Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Seated Cable Supinated Grip Row

Primary Muscles:

  • Biceps
  • Trapezius

Equipment:

Seated Calf Raises

Primary Muscles:

  • Calves

Equipment:

Seated Knee Tucks

Primary Muscles:

  • Abdominals
  • Quadriceps
  • Hip Flexors

Equipment:

  • Body Weight

Shoulder (GlenoHumeral) CARs

Primary Muscles:

  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff
  • Gluteals
  • Deltoids

Equipment:

  • Body Weight

Shoulder (GlenoHumeral) CARs

Primary Muscles:

  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff
  • Gluteals
  • Deltoids

Equipment:

  • Body Weight

Shoulder (GlenoHumeral) CARs

Primary Muscles:

  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff
  • Gluteals
  • Deltoids

Equipment:

  • Body Weight

Shoulders Elevated Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Side Bridges

Primary Muscles:

Equipment:

Side Bridges

Primary Muscles:

Equipment:

Side Bridges

Primary Muscles:

Equipment:

Side Kick Through

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Side Kick Through

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Side Kick Through

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Side Plank

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Side Plank Band Row

Primary Muscles:

  • Biceps
  • Obliques

Equipment:

  • Resistance Band

Side Sweeps

Primary Muscles:

Equipment:

Side Sweeps

Primary Muscles:

Equipment:

Side Sweeps

Primary Muscles:

Equipment:

Side Switches

Primary Muscles:

Equipment:

Side Switches

Primary Muscles:

Equipment:

Side Switches

Primary Muscles:

Equipment:

Side T-Plank

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Single Arm High Plank

Primary Muscles:

  • Abdominals
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Single Leg Box Jump

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Plyometric Box

Single Leg Box Jump

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Plyometric Box

Single Leg Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Single Leg Jumps on Box with Leg Drive

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors

Equipment:

  • Body Weight
  • Plyometric Box

Single Leg Jumps on Box with Leg Drive

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors

Equipment:

  • Body Weight
  • Plyometric Box

Single Leg Physio Ball Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Physio Ball

Single Leg Romanian Deadlift

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Body Weight

Single Leg Squat

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Anterior Tibialis

Equipment:

  • Body Weight

Single Leg Squat to Bench with Counterbalance

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Anterior Tibialis

Equipment:

  • Body Weight
  • Plyometric Box
  • Dumbbell

Single Leg Squat with Counterbalance

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Gluteals
  • Anterior Tibialis

Equipment:

  • Body Weight

Single Leg Squats from Bench

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis

Equipment:

  • Plyometric Box

Single Leg Step Down

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves

Equipment:

  • Body Weight

Single Leg Straight Leg Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Sit ups

Primary Muscles:

  • Abdominals
  • Hip Flexors

Equipment:

  • Body Weight

Skater hops

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Skater hops

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Skater hops

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Skater Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Snow Angels

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Gluteals

Equipment:

  • Body Weight

Spiderman Crawls

Primary Muscles:

  • Quadriceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Spiderman Crawls

Primary Muscles:

  • Quadriceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Spiderman Crawls

Primary Muscles:

  • Quadriceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Spiderman push ups

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Spiderman push ups

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Spiderman push ups

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Split Squat Holds

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis

Equipment:

  • Body Weight

Split Squat Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Split Squat Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Split Squat to Row

Primary Muscles:

  • Quadriceps
  • Biceps
  • Gluteals

Equipment:

  • Resistance Band

Squat Jumps

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Squat Jumps

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Squat Jumps with Knee Tuck

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Hip Flexors

Equipment:

  • Body Weight

Squat Jumps with Knee Tuck

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Hip Flexors

Equipment:

  • Body Weight

Squat Jumps with Pause

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Squat Jumps with Pause

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Squat to Row

Primary Muscles:

  • Quadriceps
  • Biceps
  • Gluteals

Equipment:

Standing Ankle Mobility

Primary Muscles:

Equipment:

Standing Ankle Mobility

Primary Muscles:

Equipment:

Standing Ankle Mobility

Primary Muscles:

Equipment:

Standing Cable Behind Head Rope Extension

Primary Muscles:

Equipment:

Standing Cable Behind Head SA Rope Extension

Primary Muscles:

Equipment:

Standing Cable Curls

Primary Muscles:

  • Biceps

Equipment:

Standing Cable Front Raise

Primary Muscles:

Equipment:

Standing Cable Lateral Raise

Primary Muscles:

Equipment:

Standing Cable Reverse Curl

Primary Muscles:

  • Biceps

Equipment:

Standing Cable Rope Curls

Primary Muscles:

  • Biceps

Equipment:

Standing Cable Rope Face Pulls

Primary Muscles:

Equipment:

Standing Cable Rope Lat Pull Down

Primary Muscles:

  • Latissimus Dorsi

Equipment:

Standing Cable Rope Press Down

Primary Muscles:

Equipment:

Standing Supinated Grip Cable Press Down

Primary Muscles:

Equipment:

Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Straddle splits

Primary Muscles:

Equipment:

Straight Leg Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Straight Leg Glute Bridge March

Primary Muscles:

  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Stretches

Primary Muscles:

Equipment:

Striders

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Striders

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Striders

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Suitcase Split Squat

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Obliques

Equipment:

  • Kettlebells
  • Dumbbell

Supermans

Primary Muscles:

  • Erector Spinae
  • Gluteals

Equipment:

  • Body Weight

Supine Band Stretch

Primary Muscles:

Equipment:

Supine Band Stretch

Primary Muscles:

Equipment:

Supine Band Stretch

Primary Muscles:

Equipment:

Supine Band Stretch

Primary Muscles:

Equipment:

Supine Plank

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Trapezius

Equipment:

  • Body Weight

Switch Climbers

Primary Muscles:

Equipment:

  • Body Weight

Switch Climbers

Primary Muscles:

Equipment:

  • Body Weight

Tall Kneeling 1A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Resistance Band

Tall Kneeling 2A Row

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Resistance Band

Tall Kneeling Cable Chop

Primary Muscles:

  • Obliques

Equipment:

Tall Kneeling Cable Lift

Primary Muscles:

  • Obliques

Equipment:

T-Bar Row

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Toes to Bar

Primary Muscles:

  • Abdominals
  • Quadriceps
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

T-Push up

Primary Muscles:

Equipment:

  • Body Weight

Tricep Dips

Primary Muscles:

  • Trapezius

Equipment:

  • Body Weight

Tricep Kick Back

Primary Muscles:

Equipment:

  • Dumbbell

Triceps Bench Dips

Primary Muscles:

Equipment:

  • Body Weight

Triceps Kick Back

Primary Muscles:

Equipment:

  • Dumbbell

Triceps Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Triceps Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Triple Shuffle-Step MB Lateral Chest Pass

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Medicine Ball

Triple Shuffle-Step MB Lateral Chest Pass

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Medicine Ball

Triple Shuffle-Step MB Lateral OH Throw

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

Triple Shuffle-Step MB Lateral OH Throw

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

T-spine CARs

Primary Muscles:

Equipment:

T-spine CARs

Primary Muscles:

Equipment:

T-spine CARs

Primary Muscles:

Equipment:

T-Spine Rotation Arm Sweeps

Primary Muscles:

Equipment:

T-Spine Rotation Arm Sweeps

Primary Muscles:

Equipment:

T-Spine Rotation Arm Sweeps

Primary Muscles:

Equipment:

T-Spine Rotation with Reach

Primary Muscles:

Equipment:

T-Spine Rotation with Reach

Primary Muscles:

Equipment:

T-Spine Rotation with Reach

Primary Muscles:

Equipment:

Turkish Get Up

Primary Muscles:

  • Abdominals
  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells
  • PVC Pipe
  • Dumbbell

V-Sits

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

V-Ups

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Walking Knee Tucks

Primary Muscles:

Equipment:

Walking Knee Tucks

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Walking Knee Tucks

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Walking Knee Tucks

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Walking Knee Tucks

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Walking Lunge Complex

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Gluteals
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

  • Body Weight

Walking Single Leg Deadlift

Primary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Walking Single Leg Deadlift

Primary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Walking Single Leg Deadlift

Primary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Walking Single Leg Deadlift

Primary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Walkouts

Primary Muscles:

  • Biceps

Equipment:

  • Body Weight

Walkouts with Push up

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Wall Sit

Primary Muscles:

Equipment:

  • Body Weight

Weighted Pull Ups

Primary Muscles:

  • Biceps
  • Latissimus Dorsi

Equipment:

  • Vest
  • Weight Plate

Wide leg sit ups

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Widget Walking

Primary Muscles:

Equipment:

Windshield Wipers

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Windshield wipers (bent knees)

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Wrist CARs

Primary Muscles:

Equipment:

Wrist CARs

Primary Muscles:

Equipment:

Wrist CARs

Primary Muscles:

Equipment:

X-Walks

Primary Muscles:

  • Quadriceps

Equipment:

  • Resistance Band

X-Walks

Primary Muscles:

  • Quadriceps

Equipment:

  • Resistance Band

Zulu Backside Spin

Primary Muscles:

Equipment:

Zulu Backside Spin

Primary Muscles:

Equipment:

Zulu Backside Spin

Primary Muscles:

Equipment:

Zulu Spin

Primary Muscles:

Equipment:

Zulu Spin

Primary Muscles:

Equipment:

Zulu Spin

Primary Muscles:

Equipment: