Skip to main content

Online Exercise System

Search for body weight exercises by:

Name:

Your results

Click on an exercise name to learn more...

1 Foot Elevated Glute Bridge

Primary Muscles:

  • Gluteals

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 Transition

Primary Muscles:

  • Gluteals
  • Hip Flexors

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 V-Ups

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Alternating Lunge Jumps

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

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 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

Ape-Crab Underswitch (advanced)

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Archer Push Ups

Primary Muscles:

  • Deltoids

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 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 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

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

Belly Breathing

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

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 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

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

Burpee

Primary Muscles:

Equipment:

  • Body Weight

Butt Kickers

Primary Muscles:

  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Calf Raise

Primary Muscles:

Equipment:

  • Body Weight

Carioca Steps

Primary Muscles:

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

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

Clapping Push Up

Primary Muscles:

Equipment:

  • Body Weight

Cook Hip Lift

Primary Muscles:

  • Hamstrings
  • Gluteals

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

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

Dead Bugs

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

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:

Depth Jump with Stick

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

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

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

Eccentric Cross Over Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Eccentric Dive Bombers

Primary Muscles:

Equipment:

  • Body Weight

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

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

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 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

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)

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

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

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 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 Flexor Pulses

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Hip Hinge Toe Touches

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

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 Pull ups

Primary Muscles:

  • Biceps
  • Latissimus Dorsi
  • Trapezius

Equipment:

  • Body Weight

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 Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

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 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

Leg Lifts

Primary Muscles:

  • Abdominals
  • Hip Flexors

Equipment:

  • Body Weight

Leg Lowers

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Leg Scissors

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • 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

Loaded Beast

Primary Muscles:

  • Hamstrings
  • Latissimus Dorsi

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 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 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)

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 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 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

Neck CARs

Primary Muscles:

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 Glute Bridge

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • Physio Ball

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

Plank

Primary Muscles:

  • Erector Spinae

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 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 with Stick

Primary Muscles:

  • Abdominals

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 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

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 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 Half Kneeling (HK) Shoulder Abduction

Primary Muscles:

Equipment:

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 Shoulder Extension

Primary Muscles:

  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight
  • PVC Pipe

PVC Shoulder External Rotation

Primary Muscles:

  • Rotator Cuff

Equipment:

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 Hip Extension

Primary Muscles:

  • Gluteals

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 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

Rear Foot Elevated Split Squat (RFESS)

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

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 Lunge

Primary Muscles:

  • Quadriceps
  • Gluteals

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

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 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 Pushups

Primary Muscles:

  • Rhomboids
  • Rotator Cuff
  • Serratus Anterior

Equipment:

  • Body Weight

Scap Slides

Primary Muscles:

Equipment:

Scorpion Reach

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Latissimus Dorsi

Equipment:

  • Body Weight

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

Shoulders Elevated Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Side Bridges

Primary Muscles:

Equipment:

Side Kick Through

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Side Plank

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Side Sweeps

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 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 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 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 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

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 Pause

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Standing Ankle Mobility

Primary Muscles:

Equipment:

Step Up

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Straight Leg Glute Bridge

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Straight Leg Glute Bridge March

Primary Muscles:

  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Striders

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Supermans

Primary Muscles:

  • Erector Spinae
  • Gluteals

Equipment:

  • Body Weight

Supine Band Stretch

Primary Muscles:

Equipment:

Supine Plank

Primary Muscles:

  • Erector Spinae
  • Rhomboids
  • Trapezius

Equipment:

  • Body Weight

Switch Climbers

Primary Muscles:

Equipment:

  • Body Weight

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

Triceps Bench Dips

Primary Muscles:

Equipment:

  • Body Weight

Triceps Push Ups

Primary Muscles:

Equipment:

  • Body Weight

Triceps Push Ups

Primary Muscles:

Equipment:

  • Body Weight

T-spine CARs

Primary Muscles:

Equipment:

T-Spine Rotation Arm Sweeps

Primary Muscles:

Equipment:

T-Spine Rotation with Reach

Primary Muscles:

Equipment:

V-Sits

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

V-Ups

Primary Muscles:

  • Abdominals

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

Walkouts

Primary Muscles:

  • Biceps

Equipment:

  • Body Weight

Walkouts with Push up

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Wall Sit

Primary Muscles:

Equipment:

  • Body Weight

Wide leg sit ups

Primary Muscles:

  • Abdominals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Windshield Wipers

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Windshield wipers (bent knees)

Primary Muscles:

  • Obliques

Equipment:

  • Body Weight

Wrist CARs

Primary Muscles:

Equipment:

Zulu Backside Spin

Primary Muscles:

Equipment:

Zulu Spin

Primary Muscles:

Equipment: