Side Pillar with X-Vest
The side pillar is an exercise for the abdominal that is quite different then what we are used to.
Side Plank with Inside Leg Raise
This version of the side plank is more difficult than the standard version.
Side Plank with Top Leg Raise
This version of the side plank is more difficult than the standard version.
Side to Side Push up
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.
Side to Side Ring Pull-ups
Pulling from one side to the other shifts some slight weight more to one side than the other.
Sledge - One Arm Around Head
This is a great shoulder mobility movement and serves as a great warm up exercise
Spiderman Push ups
This is another great variation of the pushup to make it harder and involve your abs more.
Step Ups
This is a great single leg exercise that will strengthen your quads, hamstrings and glutes.
Straight-Leg Hamstring Raises
This exercise is one of the best ways to dynamically stretch the hamstrings.
Superman
This exercise is great for a warm-up and for less qualified athletes that are lacking lower back strength.
Thumbs-in Push Ups
We use every imaginable angle with push ups, and utilizing the handles helps ease strain on the wrists while allowing for more experimentation.
Waiter's Bow
The lifter will perform a bent over row and hip extension movement with multiple plates.
Chains
No, I am not talking about the bling around your neck, what connects your wallet to your jeans, or even the crazy S&M stuff you may secretly be guilty of!
Board Press Boards
During the past decade, the board press has become one of the most popular bench training movements.
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