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2KB Over Head Squat

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Kettlebells

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 Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Supermans

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Ankle CARs

Primary Muscles:

  • Anterior Tibialis

Equipment:

  • Body Weight

Ape-Crab Underswitch (advanced)

Primary Muscles:

  • Latissimus Dorsi
  • Trapezius

Equipment:

Au Role

Primary Muscles:

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

BB 1.5 Over Head (OH) Squat

Primary Muscles:

Equipment:

  • Barbell

BB Clean

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

BB Eccentric 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

Beast-Crab Underswitch

Primary Muscles:

  • Latissimus Dorsi
  • Triceps

Equipment:

  • Body Weight

Bretzel 2.0

Primary Muscles:

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

Equipment:

  • Body Weight

Bruggers

Primary Muscles:

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

Equipment:

  • Body Weight

Cat/Cow

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Child's Pose with Lat Stretch

Primary Muscles:

  • Latissimus Dorsi

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

Dead Hangs

Primary Muscles:

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

Equipment:

  • Body Weight

Deep Lunge with Rotation

Primary Muscles:

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

Equipment:

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

Elbow CARs

Primary Muscles:

  • Biceps
  • Triceps
  • Forearm Muscles

Equipment:

  • Body Weight

Fire Hydrants

Primary Muscles:

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

Half Kneeling (HK) Hip Flexor Pulse

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Handcuffs with Rotation

Primary Muscles:

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

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

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

Lateral Hop Step with Arm Swing

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

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

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

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

Neck CARs

Primary Muscles:

Equipment:

  • Body Weight

Over Head (OH) Split Squat

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Obliques

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

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

PVC Alternating Shoulder Mobility

Primary Muscles:

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

Equipment:

  • Body Weight
  • PVC Pipe

PVC Half Kneeling (HK) Shoulder Abduction

Primary Muscles:

Equipment:

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 Pipe Over & Back

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Deltoids
  • Serratus Anterior

Equipment:

  • PVC Pipe

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

Ribbits (Frog Crawl)

Primary Muscles:

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

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

Shoulder (GlenoHumeral) CARs

Primary Muscles:

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

Equipment:

  • Body Weight

Side Bridges

Primary Muscles:

Equipment:

Side Kick Through

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Side Sweeps

Primary Muscles:

Equipment:

Side Switches

Primary Muscles:

Equipment:

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

Standing Ankle Mobility

Primary Muscles:

Equipment:

Striders

Primary Muscles:

  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Supine Band Stretch

Primary Muscles:

Equipment:

T-spine CARs

Primary Muscles:

Equipment:

T-Spine Rotation Arm Sweeps

Primary Muscles:

Equipment:

T-Spine Rotation with Reach

Primary Muscles:

Equipment:

Walking Knee Tucks

Primary Muscles:

Equipment:

Walking Knee Tucks

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Walking Single Leg Deadlift

Primary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Wrist CARs

Primary Muscles:

Equipment:

Zulu Backside Spin

Primary Muscles:

Equipment:

Zulu Spin

Primary Muscles:

Equipment: