Hundreds of exercises for every muscle in the body.
BW – BODY WEIGHT FB – FULL BODY
CHEST | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
CG BENCH PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
MACHINE PEC-DEC | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DECLINE CABLE FLYES | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
WG CHEST PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
CG INCLINE CHEST PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
CG PUSHUP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
DECLINE WG BENCH PRESS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
INCLINE BARBELL PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
FLAT DUMBBELL PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SEATED MACHINE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
PECK DECK | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
CABLE CROSS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SMITH MACHINE INCLINE PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SMITH MACHINE FLAT PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL FLYES | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
MACHINE FLYES | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
INCLINE DUMBBELL FLYES | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
HAMMER STRENGTH PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
INCLINE DUMBBELL PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DECLINE DUMBBELL PRESS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
HAMMER STRENGTH DECLINE PRESS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
HANDSTAND PUSH-UPS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | BW | |||
MODIFIED PUSH-UPS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
T-PUSHUP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ONE-ARM FLOOR CHEST FLYE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
TWIST PRESS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
SQUEEZE PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
LANDMINE FLOOR PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BALL DUMMBELL CHEST PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BALL INCLINE DUMBBELL FLYES | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
CG PIN PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL FLYES – AROUND THE WORLD | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
M&F HERS 101 | ||||||
RESISTANCE BALL WG PUSH-UP – 21 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
MB KNEELING COIL THROW – 84 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
MB PUSHUP – 86 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
BAND FLYE – RB – 97 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BALL INCLINE ALTERNATING DUMMBELL PRESS – 100 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BALL DUMBBELL FLYES – 100 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
BORGES | ||||||
PIKE PUSH-UP – 49 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
REVERSE CHEST FLY – RB – 62 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BALL-BOSU PUSH-UP – 135 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
MEDICINE BALL EXPLODING PUSH-UPS – 158 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RE5ISTANCE-BALL SINGLE ARM PRESS – 161 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
TABATA | WG DECLINE PUSHUP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | ||
CG DEFICIT PUSHUP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
DIAMOND PUSHUP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
DIP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
PLYO PUSH-UP | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
MANOCCHIA | ||||||
TOWEL FLYE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
MH – STEAL THEIR WORKOUT | ||||||
MEDICINE BALL PUSHUP – 17 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SINGLE-ARM DUMBBELL BENCH PRESS – 26 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
YOGA PUSHUP – 27 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ALTERNATING SHUFFLE PUSHUP – RB – 52 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
MEDICINE-BALL CHEST PRESS – 77 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
PUSHUP LOCKOFF – 88 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ROONEY | ||||||
KNEE-TO CHEST PUSHUP – 132 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ONE-ARM-RAISE PUSHUP – 227 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
HANDS-OFF PUSHUP – 228 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
CLAPPING PUSHUP – 229 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
CHEST SLAP PUSHUP – 230 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
OVERHEAD-RAISE PUSHUP – 231 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
HIP-SLAP PUSHUP – 232 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
TOE-KICK PUSHUP – 239 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
WALL PUSHUP – 241 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
BICEP/CHEST PRESS – 296 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
BRIDGES | ||||||
RE5ISTANCE-BALL CHEST PRESS – 92 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
KNEE PUSH-UPS – 93 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
STEP-UP PUSH-UPS – 95 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
MH – ARMS & ABS | ||||||
DUMBBELL FLOOR PRESS – 25 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
TRIANGLE PUSHUP – 45 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
UCHI PUSHUP – 45 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
KB PUSHUP – 45 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ALTERNATING GRIP SINGLE-LEG PUSHUP – 46 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
KNEE-TO-OPPOSITE-ELBOW PUSHUP – 46 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
LEG-KICK PUSHUP – 46 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
CORKSCREW PUSHUP – 46 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ELEVATED PLYOMETRIC PUSHUP – 80 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
HANDSTAND SHOULDER TAP – 94 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
BANDED PUSHUP – 101 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
FOX | ||||||
STABILITY BALL DECLINE PUSH-UP – 71 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
DECLINE BARBELL CHEST PRESS – 86 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
BOSU BALL PUSH-UP – 216 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
TRX CHEST PRESS W/ CHEST FLY – 240 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
ATOR | ||||||
ALTERNATING SINGLE-LEG WG PUSHUP – 134 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
SINGLE-LEG NARROW-GRIP ISO HOLD – 134 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
TRX CHEST PRESS- 138 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
MB ROLLING PUSHUP – 153 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
SINGLE-ARM CABLE CHEST PRESS – 160 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
VALSLIDE PUSHUP – 163 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
TRX PUSHUP – 180 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
BERG | ||||||
MACHINE PULLOVER – 3 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
PARALLEL BAR DIP – 3 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
NEUTRAL-GRIP BENCH PRESS – 4 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SEATED WIDE-GRIP CHEST PRESS MACHINE – 5 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DECLINE DUMBBELL BENCH FLYE – 7 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
LOW-PULLEY CABLE CROSSOVER – 13 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL PULLOVER W/ PRESS – 117 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
UNDERHAND PRESS-RAISE- 145 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
PAGANO | ||||||
CG DIAGONAL PUSH-UP – 143 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
WG PUSH-UP W/ TAP – 146 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
FLOOR FLYE – 162 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
WH FLAT BELLY | ||||||
PUSHUP JACKS – 60 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
BARTRAM | ||||||
PLYO TRIO – 180 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | FB | ||
M&F HERS 101 WORKOUTS | ||||||
MEDICINE-BALL CHEST TOSS – 131 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH |
BACK | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
CG ROW SEATED | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WG LAT PULLDOWN | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
CG PULLUP | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
REVERSE PEC-DEC | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
STRAIGHT ARM PULLDOWN | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WG PULLUP | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
CG DUMBBELL ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WG ROW SEATED | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH, INFRASPINATUS, TERES MINOR | ||||
UNDERHAND BARBELL ROWS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
RACK DEADLIFTS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ONE-ARM DUMBBELL ROWS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
HAMMER STRENGTH ROWS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CG T -BAR ROWS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
DEADLIFTS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CG LAT PULLDOWN | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SEATED CABLE WG HIGH ROW | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
BENTOVER ROW | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
KB RENEGADE ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
BACK EXTENSION | SHOULDER | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
WG CHINUPS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | BW | |||
REVERSE-GRIP PULLDOWNS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
LANDMINE ONE-ARM ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
LANDMINE ROMANIAN DEADLIFT | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SMITH MACHINE DEADLIFT | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
DUMBBELL DEADLIFT | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
LANDMINE T-BAR ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MACHINE T-BAR ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MODIFIED CABLE ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WRECK BAG ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
STRAIGHT ARM DUMBBELL PULLOVER | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ONE-ARM PLANK TO ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
OVERHEAD ROPE FACE-PULL | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
REVERSE WIDE-GRIP PULLDOWNS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
WG T -BAR ROWS | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
TWO-ARM DUMBBELL ROWS – PALMS INWARD | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CG ROW SEATED – UNDERHAND | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WG DUMBBELL ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH, INFRASPINATUS, TERES MINOR | ||||
SEATED BACK EXTENSION – RB | SHOULDER | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
M&F HERS 101 | ||||||
KB BENTROW ROW – 77 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MB BACKWARD THROW – 84 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
STRAIGHT ARM PULLDOWN – RB – 96 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ONE-ARM DUMBBELL ROWS – STABILITY BALL – 99 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
TWO-ARM STABILITY BALL DUMBBELL PULLOVER – 98 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
RESISTANCE BAND ONE-ARM DUMBBELL ROWS – 106 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MACHINE ASSIST WG PULLUP – 20 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
BORGES | ||||||
BACK ROWS – RB – 64 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SINGLE-LEG DB ROW – 163 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
MANOCCHIA | ||||||
BACK EXTENSION W/ TWIST | SHOULDER | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
SWISS BALL BACK EXTENSION | SHOULDER | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
BACK EXTENSION W/ DUMBBELLS | SHOULDER | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
ROMANIAN DEADLIFT | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CG CHIN-UP | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | BW | |||
BODY ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | BW | |||
SWISS BALL BODY ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
KETTLEBELL PULL-OVER | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
HIGH CABLE REAR DELT FLYS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MH – STEAL THEIR WORKOUT | ||||||
TRX ROTATIONAL ROW – 16 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
KETTLEBELL DOUBLE ROW – 27 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SINGLE-ARM CABLE ROW W/ ROTATION – 52 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
BASKETBALL STANCE PUSHUP W/ ROW – 77 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
UNDERHAND LAT PULLDOWN – 89 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SINGLE-ARM COMPOUND ROW – 89 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ROONEY | ||||||
MIXER-GRIP PULLUP -253 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
NEUTRAL-GRIP PULLUP – 253 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CLEAN PULL – 295 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SWIM STROKE – 297 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
UPPER-BACK FLY – 298 | SHOULDER | INFRASPINATUS, TERES MINOR, POSTERIOR DELTOID | ||||
BRIDGES | ||||||
TOWEL PULL – 88 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MH – ARMS & ABS | ||||||
MEDIUM-GRIP BARBELL ROW – 25 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
CABLE RVERSE FLY – 33 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
SNATCH GRIP DEADLIFT – 41 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CG NEUTRAL-GRIP PULLUP – 53 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WG NEUTRAL-GRIP PULLUP – 53 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
WG NEUTRAL-GRIP LATERAL PULLUP – 53 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | ||||
TRX INVERTED ROW | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
TOWEL-GRIP INVERTED ROW W/KNEE BENT – 78 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
NEUTRAL GRIP DB ROW & CLEAN – 93 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
DB ROW & HIGH PULL- 95 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
FOX | ||||||
SWISS BALL KNEE BACK EXTENSION – 90 | SHOULDER | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
FLOOR CABLE LOW ROW – 92 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
RESISTANCE BAND LAT PULLDOWN – 95 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
DUMBBELL PULLOVER – 98 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
TRX ROW W/ REVERSE FLY – 242 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ATOR | ||||||
ONE-ARM DUMBBELL ROWS W/ ROTATION – 93 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
TRX ROW – 138 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | BW | |||
TRX POWER PULL – 140 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | BW | |||
BERG | ||||||
PALM-ROTATION ROW – 37 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ONE-ARM HAMMER-STRENGHT ROW – 43 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
DUMBBELL PUSHUP W/ ROW – 115 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
PAGANO | ||||||
RESISTANCE BAND UPPER-BACK ROW – 135 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH, INFRASPINATUS, TERES MINOR | ||||
RESISTANCE BAND EXTENSION – 137 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
STANDING LAT ROW – 140 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WH FLAT BELLY | ||||||
NEGATIVE CHIN-UP – 69 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | BW | |||
DUMBBELL RENEGADE CRAWL – 89 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | FB | |||
M&F HERS 101 WORKOUTS | ||||||
BENT=OVER ROPE CABLE ROW -92 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ASSISTED WG GRIP PULLUP – 87 | SHOULDER | LATISSMUS DORSI, TERES MAJOR, TRICEPS BRACHII – LH, CORACOBBRACHIALIS, PEC MAJOR – STERNAL, BICEPS BRACHII – SH | BW | |||
INVERTED ROW – 99 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | BW | |||
MEDICINE-BALL BENT-OVER ROW – 131 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MEDICINE-BALL PULLOVER THROW – 135 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH |
SHOULDER | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
BANDED DB SHOULDER PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ALTERNATING DB LATERAL RAISE – ONE ARM | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
BANDED DB FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
BANDED DB LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
BARBELL BENT-OVER REAR DELT ROWS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH, INFRASPINATUS, TERES MINOR | ||||
BARBELL WG OVERHEAD PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
CABLE FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
CABLE LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DECLINE REAR LATERAL | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
DUMBBELL FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DUMBBELL OVERHEAD PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
FACE-PULL | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
KB CLEAN AND PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
KB SNATCH | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
KB TWO-HAND HIGH PULL | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
LANDMINE PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
MACHINE LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
MACHINE REAR-DELT RAISE | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MACHINE WG SHOULDER PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
NEUTRAL-GRIP ALTERNATED FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
REVERSE PEC-DECK | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SEATED DUMBBELL LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SEATED ROPE FACE PULL | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SMITH MACHINE MILITARY PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
STANDING REAR CABLE FLYES | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SUPPORTED-CHEST DB REAR LATERALS | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
WG BARBELL SHOULDER PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
WG UPRIGHT ROW | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
OVERHEAD CABLE FLYE | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
LEANING LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
HINGED DUMBBELL LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
INCLINE DUMBBELL FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
INCLINE BARBELL FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
Z PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SCAP PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
KNEELING LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
BOTTOM-UP KB PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
WRECK BAG OVERHEAD PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ALTERNATING DB SNATCH | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
INCLINE DUMBBELL PRESS | SHOULDER | ANTERIOR DELTOID, PEC MAJOR, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
CG EZ-BAR UPRIGHT ROW | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
OVERHEAD ANGLED RUBBING PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
NEUTRAL-GRIP ALTERNATED OVERHEAD PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BAND PLANK W/ EXTERNAL ROTATION | SHOULDER | INFRASPINATUS, TERES MINOR, POSTERIOR DELTOIDS | ||||
SEATED NEUTRAL-GRIP ALTERNATED FRONT RAISE | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SEATED DUMBBELL 45-DEGREE LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
STANDING Y RAISES | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
BENT OVER FRONT AND BACK PUNCH | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL SHOULDER TO SHOULDER PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DUMBBELL SIDE-LYING ONE-ARM LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
TWO-ARM CABLE LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DUMBBELL INCLINE ONE-ARM LATERAL RAISE | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SHOULDER BOMBS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
VIKING PRESS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SEATED SHOULDER BOMBS | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
M&F HERS 101 | ||||||
OVERHEAD MEDICINE BALL THROW – 9 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BALL YTWL – 21 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
KB PRESS – 75 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BAND ALTERNATING OVERHEAD PRESS – 94 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BALL DUMBBELL PRESS – 101 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BALL DUMBBELL LATERAL RAISE – 101 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BAND OVERHEAD PRESS – 106 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
BORGES | ||||||
RESISTANCE BAND LATERAL RAISE – 70 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DUMBBELL SNATCH – 168 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
MANOCCHIA | EXTERNAL ROTATION | SHOULDER | INFRASPINATUS, TERES MINOR, POSTERIOR DELTOIDS | |||
DUMBBELL UPRIGHT ROW | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
MH – STEAL THEIR WORKOUT | ||||||
SINGLE-ARM DUMBBELL PRESS – 89 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
KB SWING SINGLE-ARM – 113 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
ROONEY | ||||||
RESISTANCE BAND FLEXION – 84 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BAND HIGH PULL – 85 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
RESISTANCE BAND EXTERNAL ROTATION – 88 | SHOULDER | INFRASPINATUS, TERES MINOR, POSTERIOR DELTOIDS | ||||
RESISTANCE BAND EXTENSION – 89 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
ALTERNATING KETTLEBELL SWINGS – 188 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
KB HIGH PULL – 196 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
MH – ARMS & ABS | ||||||
SIDE-LYING EXTERNAL ROTATION – 27 | SHOULDER | INFRASPINATUS, TERES MINOR, POSTERIOR DELTOIDS | ||||
INCLINE L RAISE – 31 | SHOULDER | INFRASPINATUS, TERES MINOR, POSTERIOR DELTOIDS | ||||
DUMBBELL STAGGERED PUSH PRESS – 95 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
FOX | ||||||
ALTERNATING FRONT RAISE – 114 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL REVERSE FLY – 116 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SEATED DUMBBELL REVERSE FLY – 116 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
SEATED DUMBBELL SHOULDER PRESS – 120 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ARNOLD PRESS – 130 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ATOR | ||||||
HALF-KNEELING ONE-ARM PRESS – 101 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
MB BENT-OVER ARM RAISE – 156 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
BERG | ||||||
ONE-ARM DUMBBELL LATERAL RAISE – 19 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ONE-ARM DUMBBELL FRONT RAISE- 19 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
ONE-ARM DUMBBELL BENT-OVER LATERAL RAISE – 19 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
STANDING BEHIND THE BACK CABLE LATERAL RAISE – 21 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
STANDING ROPE CABLE RAISE – 21 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
STANDING ONE-ARM CABLE RAISE – 21 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
SEATED MACHINE SHOULDER PRESS – 26 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
BENT-ARM DUMBBELL LATERAL RAISE – 27 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SEATED BARBELL SHOULDER PRESS – 30 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
POWER PULL – 106 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
HIGH-PULL SNATCH – 112 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
POWER DUMBBELL RAISE – 113 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DUMBBELL DEADLIFT W/ UPRIGHT ROW – 115 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
FRONT-OVERHEAD BARBELL RAISE – 127 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
INCLINE FRONT RAISE – 141 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
PAGANO | ||||||
SHOULDER ROTATION – 41 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
SHOULDER FRONT & SIDE RAISE – 160 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
OVERHEAD REACH W/ KNEE REACH – 163 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DOUBLE ARM SWIMG – 284 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
SINGLE ARM SWIMG – 285 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | BW | |||
CROSS AND OPEN – 285 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | BW | |||
WOOD-CHOP SQUAT – 303 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
WH FLAT BELLY | ||||||
INCLINE I RAISE – 77 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
DUMBBELL ALTERNATING SHOULDER PRESS W/ TWIST – 79 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
M&F HERS 101 WORKOUTS | ||||||
Y, T, I – 61 | SHOULDER | ANTERIOR DELTOID, PEC MAJOR – CLAVICLE, CORACOBRACHIALIS, BICEPS BRACHII – SH | ||||
RESISTANCE BAND ALTERNATING LATERAL & FRONT RAISE – 62 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ONE-ARM BENT-OVER LATERAL RAISE – 63 | SHOULDER | POSTERIOR DELTOID, TERES MAJOR, LATISSMUS DORSI, TRICEPS BRACHII – LH | ||||
CHEERLEADER PRESS – 67 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
MULTI-ANGLE DUMBELL RAISE – 68 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
DUMBBELL ALTERNATING LATERAL & FRONT RAISE – 71 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
ONE-ARM CABLE OVERHEAD PRESS – 132 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH | ||||
CABLE UPRIGHT ROW – 70 | SHOULDER | DELTOIDS, SUPRASPINATUS, BICEPS BRACHII – LH |
LEGS | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
SEATED LEG CURLS | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
SQUATS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | BW | ||
ECCENTRIC SQUATS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | BW | ||
PLYOMETRIC SQUATS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | BW | ||
BARBELL SQUATS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | |||
LYING LEG CURLS | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
LEG EXTENSIONS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
STIFF-LEG DEADLIFTS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | |||
LEG PRESS CALF RAISES | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
DUMBBELL LUNGES | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS – ADDUCTOR MAGNUS | QUADS | |||
BARBELL FRONT SQUATS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS – ERECTOR SPINEA | HAMS | |||
STANDING CALF RAISES | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | CALVES | |||
DUMBBELL STEP-UP | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
SEATED CALF RAISES | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | CALVES | |||
GLUTE-HAM MACHINE | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
HACK SQUATS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | |||
SMITH MACHINE SQUATS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
SINGLE LEG SEATED CURLS | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
WALKING BARBELL LUNGES | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
REVERSE HYPEREXTENSIONS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | |||
WIDE-STANCE LEG PRESS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
WALKING LUNGES W/ DUMBBELLS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | BW | ||
INCLINE LYING LEG CURLS | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
FRONT SQUATS SMITH MACHINE | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
STANDING SINGLE-LEG CURLS | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
MACHINE GLUTE KICKBACK | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | |||
DONKEY CALF RAISE | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | HAMS | |||
ALTERNATING LUNGE | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | BW | ||
STEP UP | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | BW | ||
DUMBBELL HANG CLEAN | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DUMBBELL SUMO SQUAT | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
FORWARD LUNGE W/ DUMBBELL | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
OVERHEAD WALKING LUNGE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
REVERSE LUNGE W/ DUMBBELL | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB CLEAN AND PRESS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB FRONT SQUAT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB GOBLET SQUAT | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB CLEAN | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB THRUSTER | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB DEADLIFT | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB HANG CLEAN | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB ONE-LEG DEADLIFT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB POWER SWING | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB PUSH PRESS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB WIDE LEG DEADLIFT | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
LATERAL LUNGE | HIP | GLUTEUS MEDIUS, GLUTEUS MINIMUS, TFL, PIRIFORMIS, SARTORIUS – ADDUCTOR LONGUS & ADDUCTOR MAGNUS | ||||
BOX SQUAT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
ONE LEG PRESS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
SISSY SQUAT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
PISTOL SQUAT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
TRAP BAR SQUATS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
LATERAL STEP-UP | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | ||||
POP SQUATS W/ TOUCH | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
SINGLE LEG GLUTE BRIDGE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB FRONT-LOADED REVERSE LUNGE | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
ONE-LEG ROMANIAN DEADLIFT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
BARBELL BURBEE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
SPLIT LUNGE HOP | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
DUMBBELL POWER CLEAN | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
MUSCLE SNATCH | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
45 DEGREE LEG PRESS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
MACHINE LEG PRESS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SQUAT W/ BAND | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
WIDE STANCE BURPEE | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
WRECK BAG LUNGE | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
BURBEE BOX OVER | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
WRECK BAG SQUAT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
FROG BRIDGE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
DUMBBELL GLUTE KICKBACK | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
INCLINE BENCH REVERSE GLUTE RAISE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
REVERSE HIP ABDUCTION | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
WRECK BAG SNATCH | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
WRECK BAG HIGH KNEES | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
WRECK BAG CLEAN | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
DUMBBELL HANG CLEAN & JERK | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ONE-ARM SQUAT TO SHOULDER PRESS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SUMO SQUAT TO UPRIGHT ROW | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
GUNSLINGER REVERSE LUNGE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ALTERNATING SINGLE-ARM DEADLIFT – STANDING ON PLATES | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
PASS-THROUGH LUNGE – STEP ON TO PLATES | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
DEFICIT DEADLIFT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
SUMO DEADLIFT | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SUITCASE DEADLIFT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
SNATCH-GRIP DEADLIFT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
HUMMER JAMMER | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DUMBBELL HIP THRUST | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
Elbow Plank and Butt Lift | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
Hip Dip, Leg Lift | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
Balancing Leg Kick | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
REVERSE LUNGE | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
RESISTANCE BAND SINGLE LEG STRAIGHT LEG KICKBACK – ABOVE KNEES | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LYING REVERSE HYPEREXTENSIONS – RB ABOVE KNEES | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LATERAL SQUAT WALK – RB ABOVE KNEES | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
STANDING KICKBACK – RB AROUND ANKLE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
STANDING LEG ABDUCTION – RB AROUND ANKLE | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
SIDE LUNGES – RB AROUND ANKLE | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
REVERSE LUNGES W/ KNEE DRIVE FORWARD – RB AROUND THIGHS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
MOUNTAIN CLIMBERS – RB AROUND ANKLES | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LYING LATERAL LEG RAISES – RB AROUND ANKLES | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
BANDED JUMP SQUATS – RB AROUND THIGHS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
SINGLE-LEG SQUAT – RB | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LEG PRESS – RB | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KNEE FLEXION -RB | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
ANKLE PLANTAR FLEXION – RB | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
CABLE PULL-THROUGH | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LEG PRESS | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
GLUTE-HAM RAISE | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
ONE FOOT-ON-WALL DEADLIFT | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
INVERTED SMITH MACHHINE PRE5S | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
M&F HERS 101 | ||||||
RESISTANCE BALL HIP LIFT – 17 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
CALF JUMP – 18 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
SQUAT CABLE ROW – 20 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB FORWARD LUNGE – 75 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
NAKED TURKISH GET-UP – 75 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB ALTERNATING SWING – 78 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB REVERSE LUNGE – 79 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
MB SQUAT, THROW, CHASE – 85 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
MB BACKWARD THROW – 84 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
MB OVERHEAD WALKING LUNGE – 86 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
MB SQUAT CURL – 93 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
MB SQUAT PRESS – 93 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
RESISTANCE BAND SQUAT AND PRESS – 94 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
RESISTANCE BAND ROMANIAN DEADLIFT – 95 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
RESISTANCE BAND LUNGE W/ LEG LIFT – 95 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
RESISTANCE BALL JUMP SQUAT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
SIMGLE-LEG BENCH SQUAT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
RESISTANCE BAND SQUAT – 104 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
UNILATERAL FRONT SQUATS SMITH MACHINE – 132 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
STANDING LEG PRESS ON ASSISTED PULLUP MACHINE – 132 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
MANOCCHIA | ||||||
BOX STEP-DOWN | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
CABLE ABDUCTION | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
CLAMSHELLS | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
WALL SIT | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
THE SKATER | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | BW | |||
TABATA | ||||||
BENCH STEP UP W/ KNEE RAISES | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | BW | ||
BOTTOM TO BOTTOM SQUATS | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | BW | ||
BRIDGES | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | BW | ||
BOX JUMP | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | BW | ||
BURPEE | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
BURPEE BOX JUMP | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
BURPEE LONG JUMP | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
BURPEE LUNGE STEP | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
BUT KICKERS | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | HAMS | BW | ||
GRAPEVIVE | HIP | GLUTEUS MEDIUS, GLUTEUS MINIMUS, TFL, PIRIFORMIS, SARTORIUS | BW | |||
JUMPING LUNGE | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | HAMS | BW | ||
JUMPING SQUAT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | BW | ||
LONG JUMP | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | BW | ||
RUN BACKWARD | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | BW | ||
SPRINT | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | BW | ||
TUCK JUMP | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | BW | ||
UPHILL SPRINT | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | BW | ||
WALKING LUNGE | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | HAMS | BW | ||
LATERAL JUMP | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
BORGES | ||||||
SQUAT PRESS – 36 | ANGLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | BW | ||
REVERSE LUNGE PRESS – 37 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | HAMS | BW | ||
SINGLE-LEG PELVIC LIFT – 40 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | BW | ||
SHOULDER FLY REVERSE LUNGE – RB – 60 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
OVERHEAD MEDICINE BALL SQUAT – 77 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
DUMBBELL LUNGES FRONT AND BACK – 93 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
GOOD MORNING SINGLE-LEG LIFT – 99 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | BW | ||
RESISTANCE BALL LYING LEG CURLS – 111 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | HAMS | |||
DEAD-LIFT HIGH PULL – 129 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
SINGLE-LEG DEAD LIFT – 130 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | HAMS | |||
ROMANIAN SPLIT SQUAT – 132 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
DUMBBELL GOBLET SQUAT – 155 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | QUADS | |||
REVERSE LUNGE W/ CHEST PRESS – 156 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | QUADS | |||
MEDICINE BALL PISTOL SQUAT – 181 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | QUADS | |||
SINGLE-LEG BICEP CURLS | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
MH – STEAL THEIR WORKOUT | ||||||
FLEX T LUNGE AND ROTATION – 17 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
BAND WALK/ROW/SPLITTER – 17 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
BAND-RESISTANCE SKATER HOP – 21 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
BARBELL HIP THRUST – 27 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
REVERSE LUNGE W/ BARBELL FRONT GRIP – 26 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
FEET-ELEVATED HIP THRUST – 26 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DOUBLE KETTLEBELL SWING – 36 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB GOBLET SQUAT – 37 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
REVERSE BURBEE – 37 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
MEDICINE BALL SIDE LUNGE W/ TOUCH – 52 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
BULGARIAN SPLIT SQUAT W/ MEDICINE BALL – 52 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
BULGARIAN SPLIT SQUAT W/ DUMBBELL – 58 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
DUMBBELL LUNGE, CURL, AND PRESS – 76 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DUMBBELL BOX SQUAT, OVERHEAD PRESS, AND CALF RAISE – 77 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
MEDICINE-BALL SPLIT JUMP – 76 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
POWER SKIP – 93 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB SWING SINGLE-ARM – 113 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ROTATION LUNGE – 114 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
REVERSE LUNGE SINGLE-ARM PRESS – 116 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
HYDRANT EXTENSION – 116 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LATERAL SHUFFLE – 117 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
ROONEY | ||||||
SINGLE LEG HIP POP-UP – 76 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
HURDLER HIP LIFT – 77 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
FIGURE 4 LIFT – 78 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
DONKEY KICK – 79 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LITERAL SIDE – 81 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
KNEE TO ELBOW – 80 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LATERAL RAISE – 82 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
LATERAL KICK – 83 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
ZERCHER SQUAT – 145 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ZERCHER LUNGE – 146 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
ZERCHER GOOD MORNING – 147 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
SWING TO ROW – 186 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
SQUAT BACK SWING – 187 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB OVERHEAD SQUAT – 192 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
KB ALTERNATING SQUAT AND OVERHEAD PRESS – 193 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB LUNGE AND OVERHEAD PRESS – 194 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB GOOD MORNING – 200 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB SIDE LUNGE – 201 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
HINDU SQUAT – 217 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
WIDE-OUTS – 221 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
ALTERNATING FRONT SIDE LUNGE – 233 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
ALTERNATING REAR LUNGE – 235 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
SLED DRAGGING – 288 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
BACKWARD DRAG – 289 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
SIDEWAYS DRAG – 289 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
DUCK-WALK DRAG – 290 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
HIGH-GRIP PUSH – 291 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
PLATE PUSHES – 293 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LOW-GRIP PUSH – 292 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
BRIDGES | ||||||
RESISTANCE BALL SQUAT – 80 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
STATIC LUNGE – 81 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
DYNAMIC LUNGE – 83 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
RESISTANCE BALL HAMSTRING CURL – 85 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
MH – ARMS & ABS | ||||||
SINGLE-LEG BENCH SQUAT – 55 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB BURBEE – 78 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
KB LATERAL WALK – 78 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
KB SIDE LUNGE W/ TOUCH – 78 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
DB GOOD MORNING & CLOSE-STANCE FRONT SQUAT – 92 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DB HIP RAISE & PRESS – 93 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DB FORWARD & SIDE LUNGE – 93 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
DB DEADLIFT & SOMO DEADLIFT – 95 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
DB HAND-TO-HAND STAGGERED HIP HINGE – 95 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
TRAP BAR DEADLIFT – 101 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
SEATED DB SQUAT JUMP – 102 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
FOX | ||||||
BRIDGES – 28 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
BRIDGES ON STEP BENCH – 29 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
BRIDGES ON STABILITY BALL – 29 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
STABILITY BALL SINGLE-LEG CURL – 47 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
BARBELL STRAIGHT-LEG DEADLIFT – 58 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
MB SUMO SQUAT W/ PRESS – 200 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
MB LUNGE W/ TWIST – 202 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
MB LUNGE W/ TWIST AND BOUNCE – 203 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
BOSU BALL CRAB WALK – 208 | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | BW | |||
KB FIGURE 8 – 220 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KB REVERSE LUNGE PASS – 226 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
TRX SQUAT W/ SINGLE-LEG SQUAT – 238 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
TRX CURLS – 246 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
TRX BRIDGE – 248 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
JUMP SQUAT – 182 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
ATOR | ||||||
OVERHEAD DUMBBELL ROMANIAN SPLIT SQUAT – 91 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
BENT–KNEE DEADLIFT – 93 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ROTATION LUNGE W/ DUMBBELL – 96 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
STEP LATERAL SHUFFLE -97 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
WEIGHTED BRIDGES – 98 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
NARROW-STANCE BOX SQUAT – 102 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
ALTERNATING MEDIAL LATERAL STEP-UP – 102 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
ALTERNATING REVERSE LUNGE W/ OVERHEAD PRESS – 103 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
HOT POTATO SQUAT – 102 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
ALTERNATING CURTSY LUNGE – 104 | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | ||||
SQUAT POP-UP – 104 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
DUMBBELL FAST FEET – 105 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
SQUAT PRESS – 114 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ALTERNATING LATERAL LUNGE – 129 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
ALTERNATING SINGLE-LEG ISO WALL SQUAT – 129 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
TRX SQUAT JUMP – 137 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
NARROW-STANCE GOBLET SQUAT – 142 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
GOBLET SPLIT SQUAT – 143 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
ALTERNATING ELEVATED REVERSE LUNGE – 149 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SQUAT AND POP W/ STEPPER – 151 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
MB HIP RAISE | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
SQUAT W/ MB TOSS – 155 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
MB DONKEY KICK – 155 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
MB BURPEE – 157 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
VALSLIDE CURTSY LUNGE – 163 | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | BW | |||
SINGLE-LEG VALSLIDE CURL – 164 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | BW | |||
UPSIDE-DOWN SNOW ANGEL – 165 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
BANDED GLUTE BRIDGE – 168 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
BANDED GLUTE KICKBACK – 170 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
BANDED BOX WALK – 170 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
BANDED SIDE LYING LEG RAISE – 171 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
DB SKIER SWING – 178 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS ANTERIOR, SARTORIUS, PECTINEUS, GRACILIS | ||||
DB PUSH PRESS – 183 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
BERG | ||||||
SMITH-MACHINE SQUAT – 48 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
BARBELL LUNGE – 55 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
ROMANIAN DUMBBELL DEADLIFT – 59 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
LYING DUMBBELL LEG CURL = 58 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
BARBELL HACK SQUAT – 146 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
PAGANO | ||||||
MEDICINE BALL KNEE LIFT – 39 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
PLIE W/ BALL LIFT – 40 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
WALL SQUAT – 56 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
CHAIR STAND – 58 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
RB CHAIR STAND – 59 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
CHAIR SQUAT – 60 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
RESISTANCE BALL SQUAT – 62 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
ONE-WEIGHT SQUAT – 65 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
RESISTANCE BALL SIDE SQUAT W/ KNEE LIFT – 66 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
SIDE SQUAT W/ WEIGHTS – 68 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
BALANCE CLOCK – 70 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
MINI-SQUAT W/ PRESS – 74 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
PILE W/ BALL – 78 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
PILE W/ DUMBBELL – 79 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
PILE W/ FRONT RAISE – 80 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
DIAGONAL LUNGE – 86 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
SIDE LUNGE W/ BEND – 88 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
FRONT LUNGE W/ RESISTANCE BALL – 90 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
REVERSE LUNGE W/ KNEE LIFT – 92 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS, SARTORIUS, PECTINEUS, GRACILIS | BW | |||
FRONT LUNGE W/ SQUAT – 94 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
FRONT LUNGE ONTO STEPPER W/ NARROW SQUAT – 96 | KNEE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | |||
BENT-LEG LIFT – 98 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
STRAIGHT-LEG LIFT – 99 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
BACK LEG LIFT – 102 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
BACK LEG LIFT ON RESISTANCE BALL – 103 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
ANKLE WEIGHTS KNEE EXTENSION – 106 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
MODIFIED KNEE EXTENSION – 107 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SIDE-STEP W/ TUBE – 108 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
SCISSORS W/ TUBES – 110 | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | ||||
OUTER-THIGH LIFT – 112 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
OUTER-THIGH LIFT ON BALL – 113 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
INNER -THIGH LIFT – 114 | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | ||||
SEATED HIP ABDUCTION – 116 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
SEATED HIP ADDUCTION – 117 | HIP | ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS, PSOAS, ILIACUS | ||||
TOE LIFT – 236 | ANKLE | TIBIALIS ANTERIOR, EXT. HALLUCIS LONGUS | BW | |||
ANKLE TOE LIFT – 238 | ANKLE | TIBIALIS ANTERIOR, EXT. HALLUCIS LONGUS | ||||
HEEL DIG – 246 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
TOE REACH – 247 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
PILE W/ LATERAL RAISE – 249 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
STEP AND PUNCH – 250 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
CURL AND SQUEEZE – 251 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | BW | |||
TWISTING KNEE LIFT – 252 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS ANTERIOR, SARTORIUS, PECTINEUS, GRACILIS | BW | |||
LUNGE AND CURL – 253 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
ROCK LUNGE – 264 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SKATER – 264 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
CURL AND PRESS – 267 | KNEE | SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS LH & SH, POPLITEUS, GASTROCNEMIUS, SARTORIUS, GRACILIS | ||||
STEP AND DIG – 269 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
KNEE LIFT – 270 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS, SARTORIUS, PECTINEUS, GRACILIS | ||||
SQUAT W/ KNEE LIFT – 272 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS, SARTORIUS, PECTINEUS, GRACILIS | ||||
LUNGE AND ROW – 273 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | ||||
SQUAT W/ WEIGHT SHIFT – 274 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
STEP-HOP – 288 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
JIG = 288 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | |||
SIDE-SQUAT AMD JUMP – 291 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
LATERAL LIFT – 293 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | ||||
PUSH-OFF LUNGE – 306 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
LIFT AND SQUAT – 310 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | ||||
WH FLAT BELLY | ||||||
JUMPING JACK – 81 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
SQUAT TO STAND – 82 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | FB | ||
DUMBBELL SWING – 85 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | FB | |||
RESISTANCE BAND SQUAT AND PRESS – 85 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | FB | |||
REVERSE LUNGE AND SINGLE ARM CABLE ROW – 87 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | FB | |||
DUMBBELL HANG JUMP SHRUGS – 87 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | FB | |||
SIDE LUNGE W/ BICEPS CURL – 89 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | FB | |||
SPLIT SQUAT W/ OVERHEAD PRESS – 90 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | FB | |||
RESISTANCE BAND SQUAT AND ROW – 92 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | FB | |||
ONE-ARM DUMBBELL SUMO SQUAT – 98 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | FB | |||
DUMBBELL SPLIT SQUAT – 97 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | FB | |||
BANDED LATERAL SQUATS – 98 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | FB | |||
OVERHEAD SPLIT SQUAT – 99 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | FB | |||
DUMBBELL SPLIT JUMP – 103 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | FB | |||
LATERAL BOUND W/ PAUSE – 106 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | FB | ||
SWISS BALL HIP RAISE AND LEG CURL – 111 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | FB | |||
BARTRAM | ||||||
SQUAT THRUST – 142 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
CROSS-COUNTRY SEAL JUMPS – 152 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
X-JACK – 153 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | FB | ||
TUCK JUMP BURPEE – 156 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | FB | ||
LIZARD HOP – 158 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
STAR – 159 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
FAST JUMP – 160 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
SHOULDER PRESS JACKS – 166 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | FB | ||
T-STAND – 210 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
T-STAND KICK – 214 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS ANTERIOR, SARTORIUS, PECTINEUS, GRACILIS | BW | FB | ||
PIGEON PEEL – 216 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
BUTTERFLY PEEL – 217 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
IN AND OUT – 220 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
LATERAL LIFT – 222 | HIP | TFL, GLUTEUS MEDIUS, GLUTEUS MINIMUS, PIRIFORMIS, SARTORIUS | BW | |||
LOG HOP T-STAND – 224 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
M&F HERS 101 WORKOUTS | ||||||
CABLE STEP-UP – 106 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
STANDING LEG EXTENSION W/ HIP FLEXION – 106 | HIP | PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS ANTERIOR, SARTORIUS, PECTINEUS, GRACILIS | ||||
SEATED EXERCISE-BALL BRIDGE – 107 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
CABLE HIP EXTENSION – 112 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | ||||
DUMBBELL HIP EXTENSION – 113 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
REVERSE LUNGE W/ LEG EXTENSION – 124 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
SINGLE-LEG SQUAT TO SKATER LEAP – 124 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | |||
DEPTH JUMP – 142 | HIP | GLUTEUS MAXIMUS, GLUTEUS MEDIUS POSTERIO, BICEPS FEMORIS LH, SEMIMEMBRANOSUS, SEMITENDINOSUS | BW | FB | ||
180-DEGREE JUMB – 142 | KNEE | RECTUS FEMORIS, VASTUS LATERALIS, VASTUS INTERMEDIUS, VASTUS MEDIALIS | BW | FB | ||
BOUNDING – 143 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR | BW | FB | ||
SEATED DUMBBELL CALF RAISE – 164 | ANKLE | GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR |
BICEPS | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
STANDING BARBELL CURL – WG | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
BARBELL PREACHER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SEATED ALTERNATING DUMBBELL CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
CG CABLE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SINGLE-ARM DUMBBELL PREACHER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SEATED DUMBBELL CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SEATED ALTERNATING DUMBBELL CURL (5-REP) | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
CONCENTRATION CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SPIDER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
E-Z BAR CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
E-Z BAR PREACHER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
STANDING ALTERNATING DUMBBELL CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
CABLE PREACHER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
HIGH CABLE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
E-Z INCLINE BAR CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
ONE-ARM MACHINE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
HAMMER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
E-Z BAR CABLE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
INCLINE CABLE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SEATED SINGLE-ARM DUMBBELL CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
WG CABLE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
ROPE KETTLEBELL CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
RESISTANCE BALL SEATED DUMBBELL CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
CROSS BODY HAMMER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
ZOTTMAN CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
STANDING BARBELL CURL – CG | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
SEATED HAMMER CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
ONE-ARM CABLE CURL | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
M&F HERS 101 | ||||||
RESISTANCE BAND STANDING CURL – 108 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
BARBELL SEATED CURL – 139 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
BEHIND-THE-BACK CURL – 142 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
REVERSE GRIP BARBELL CURL – 142 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
REVERSE GRIP CABLE CURL – 142 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
BORGES | ||||||
BICEPS CURLS – RB – 66 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
INCLINE BICEPS CURLS & PRESS W/ FEET RAISE – 83 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
MH – STEAL THEIR WORKOUT | ||||||
TRX CURL – 17 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
ROONEY | ||||||
SINGLE KETTLEBELL CURLS – 190 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
MH – ARMS & ABS | ||||||
DUMBBELL HAMMER CURL AND PRESS – 78 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
ATOR | ||||||
DUMBBELL PISTON PUSH-PULL – 118 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
BERG | ||||||
ALTERNATING INCLINE DUMBBELL CURL – 63 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
3-GRIP BARBELL CURL – 66 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
MULTI-ANGLE INCLINE DUMBBELL CURL – 67 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
PAGANO | ||||||
DB CURL ON RESISTANCE BALL – 170 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
DB CURL ON ONE LEG – 171 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
WH FLAT BELLY | ||||||
BAND CURL TO SQUAT TO PRESS – 81 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | FB | |||
M&F HERS 101 WORKOUTS | ||||||
SEATED HIGH-CABLE CURL – 46 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
STANDING CABLE CONCENTRATION CURL – 47 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
MACHINE PREACHER CURL – 53 | FLEXION | BICEPS LH & SH, BRACHIALIS, BRACHIORADIALIS, | ||||
TRICEPS | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
SKULL CRUSHERS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ONE-ARM UNDERHAND PUSHDOWNS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
BARBELL SEATED OVERHEAD EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
DUMBBELL SKULL CRUSHERS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ROPE PUSHDOWNS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
STANDING ROPE OVERHEAD EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
DUMBBELL SEATED OVERHEAD EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
INCLINE TWO-DUMBBELL EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ONE-ARM TRICEPS EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
MACHINE DIPS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
LYING TRICEPS EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ONE-ARM PUSHDOWN | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
SEATED CABLE EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
UNDERHAND PUSHDOWN | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ONE-ARM SEATED CABLE EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
UNDERHAND EZ-BAR CABLE PUSHDOWN | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
TRICEP LADDER | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
TRICEP PUSHUPS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
V-GRIP PRESSDOWN | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
SINGLE-ARM ROPE PUSHDOWNS | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
EZ-BAR CABLE PUSHDOWN | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
INCLINE TWO-KETTLEBELL EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
RING SKULL CRUSHER | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ONE-ARM OVERHEAD CABLE EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
LOW-PULLEY OVERHEAD ROPE EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
0NE-ARM OVERHEAD DUMBBELL EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
BARBELL STANDING OVERHEAD EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
M&F HERS 101 | ||||||
OVERHEAD TRICEPS EXTENSION – RB – 96 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
RESISTANCE BALL LYING TRICEPS EXTENSION – 101 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
BORGES | ||||||
TRICEPS KICKBACK – RB – 69 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
BOSU BALL SITTING TRICEPS EXTENSION – 85 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
DUMBBELL STANDING OVERHEAD EXTENSION | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
TRICEPS PLANK PRESS – 166 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | BW | |||
OVERHEAD TRICEPS EXTENSION – 119 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
MANOCCHIA | ||||||
BENCH DIP | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
DUMBBELL KICKBACK | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
MH – STEAL THEIR WORKOUT | ||||||
OVERHEAD BAND EXTENSION – 17 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ROONEY | ||||||
SINGLE KETTLEBELL TRICEPS EXTENSION – 191 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | |||||
FOX | ||||||
BOSU BALL DIPS – 213 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ATOR | ||||||
TRX OVERHEAD EXTENSION – 139 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
BERG | ||||||
STRAIGHT-BAR CABLE PUSHDOWN – 77 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
CLOSE-GRIP BENCH PRESS – 76 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
CLOSE-GRIP PUSHUP – 77 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
ONE-ARN DUMBBELL EXTENSION – 79 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
CLOSE-GRIP DUMBBELL PRESS – 78 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
PARALLEL-BAR DIP | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
LYING EZ-BAR EXTENSION – 81 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
PAGANO | ||||||
STRETCH BAND PUSH-DPWN – 175 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
KNEELING KICKBACK – 179 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
SIDE-LYING PUSH-UP | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
BARTRAM | ||||||
FLOOR DIPS – 165 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | ||||
SPHINX – 176 | EXTENSION | TRICEPS BRACHII LH, TRICEPS BRACHII MEDIAL, TRICEPS BRACHII LATERAL, ANCONEUS | BW |
ABS | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
DECLINE WEIGHTED CRUNCH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HANGING LEG RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
DECLINE WEIGHTED SITUP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
TWISTHING CRUNCH | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | BW | |||
ROPE AB CRUNCH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KB RUSSIAN TWIST | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
ROMAIN CHAIR KNEE RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ROMAIN CHAIR LEG RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
DIP BAR HIGH KNEES | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SINGLE ROPE CRUNCH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL PLATE CRUNCH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
AB WHEEL | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
BARBELL GOOD MORNING | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
ONE-ARM FARMER’S CARRY | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
BARBELL RAINBOW | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
LOW TO HIGH CABLE CHOPS | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
HAND WALKOUT | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
INVERTED SITUP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KNEELING MEDICINE BALL SLAM | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SIDE PLANK CRUNCH | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PLANK CRUNCH – FORWARD | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
FLOOR JACKS | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ELBOW-TO-KNEE SQUATS | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | BW | |||
ELBOW-TO-KNEE PLANKS | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | BW | |||
DECLINE BENCH SIT-UPS | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
OBLIQUE CABLE CRUNCH | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
TRX FEET-IN | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
TRX HIP BRIDGE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
TRX PIKE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
TRX ONE-HAND PLANK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
DUMBBELL OBLIQUE TWIST | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
PLANK BANDED ADDUCTION | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
PLANK BANDED ABDUCTION | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
PLANK BANDED ROW | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
PLANK PULL-THROUGH | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | BW | |||
AB MUSCLE CLOCK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
PLANK CRAWL | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BRIDGE FROG PUMP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SINGLE-LEG KNEE TUCK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ALTERNATING PLANK | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | BW | |||
KNEE PLANK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
PALLOF PRESS | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
V-SIT PRESS | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SUPINE BALL SHUFFLE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KNEELING ROTATING DB PRESS | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
TURKISH GETUP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HANGING BENT-LEG RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
INCLINE STRAIGHT-LEG RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
INCLINE BENT-LEG RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SEATED CRUNCH MACHINE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
Alternating Leg Plank – HIGH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
STRAIGHT-LEG RAISE | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
OBLIQUE CURL-UP – RB | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
TRUNK ROTATION – RB | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
KB SIDE PLANK PICKUP | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
M&F HERS 101 | ||||||
KB WINDMILL – 79 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
MB SIDE-TWIST THROW – 84 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
MB CRUNCH – 87 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL PLANK TO PIKE – 98 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL BACK EXTENSION – 99 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
MB OVERHEAD CRUNCH – 93 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL REVERSE CRUNCH -146 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL ROLL-IN – 146 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL CRUNCH – 148 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
CROSSOVER CRUNCH – 150 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
OBLIQUE CRUNCH – 150 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
STANDING DUMBBELL OBLIQUE CRUNCH – 150 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
STANDING CABLE OBLIQUE CRUNCH – 150 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
RESISTANCE-BALL ROLL-IN TO THE SIDE – 151 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
MH – STEAL THEIR WORKOUT | ||||||
RESISTANCE BAND ROTATION – 17 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
HALF-KNEELING CABLE LIFT – 21 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
HALF-KNEELING CABLE CHOP – 21 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
ONE-ARM KETTLEBELL SUITCASE CARRY – 37 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HALF-KNEELING ROTATIONAL CHOP – 52 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
SWISS BALL WALKOUT – 16 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
FARMER’S WALK W/ DUMBBELL – 57 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SINGLE-LEG SLIDE PIKE – 57 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HALF-KNEELING OVERHEAD MEDICINE BALL SLAM – 64 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
OVERHEAD ALTERNATING REVERSE LUNGE W/ SIDE BEND – 81 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
FEET-ELEVATED DUMBBELL ALTERNATING CHEST PRESS – 81 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MEDICINE BALL TRANSFER – 82 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
OFFSET STEPUP SHOULDER PRESS – 82 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SIDE-TO-SIDE GLIDER PLANK – 83 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
SIDE-TO-SIDE GLIDER PLANK W/ MEDICINE BALL – 83 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
PLATE CHOP – 89 | SPINE | EXTERNAL OBLIQUES, INTERNAL OBLIQUES | ||||
BELLY LIFT WALKUP – 65 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
TABATA | ||||||
BICYCLE CRUNCH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ELBOW PLANK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
DEAD BUG | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
HOLLOW BODY | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
HOLLOW BODY LEG LIFT | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
L-SIT | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
MOUNTAIN CLIMBER | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
GRASS HOPPER | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
PLANK-UP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
PLANK WALKOUT | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
REVERSE SIT UP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SIDE PLANK | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SPIDERMAN CRAWL | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SPIDERMAN PLANK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SUPERMAN | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
TAPPING PLANK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
V-UP | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
TAPPING KNEE PLANK | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BORGES | ||||||
PUSH-UP INTO SIDE PLANK – 43 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
MODIFIED COBRA – 45 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
HEEL-TOUCH CRUNCH -53 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
STRAIGHT-LEG CRUNCH -54 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
UPRIGHT BICYCLE CRUNCH – 57 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
REVERSE CRUNCH – RB – 73 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MEDICINE BALL LUNGE AND TWIST – 81 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
MEDICINE BALL OBLIQUE TWIST – 87 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
STABILITY-BALL JACKNIVES -89 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MEDICINE BALL SIT-UP AND REACH – 91 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MEDICINE BALL SIT-UP TOUCH – 105 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
REDTSTANCE BAND TWIST – 106 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
MEDICINE BALL TOE TOUCH – 125 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
TOWEL DRAG – 137 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
L PULL-UPS – 138 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SUSPENDED RESISTANCE-BALL SIT-UP – 145 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE-BALL FOREARM PLANKS – 147 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
BARBELL OBLIQUE TWIST – 149 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
FIQURE 8S – 151 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
SINGLE-LEG PLANK – 152 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
HANGING KNEE RAISES – 170 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANC/MEDICINE BALL REACH AND TOUCH – 173 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
PLANK TWIST – 174 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
INCLINE BENCH REVERSE CRUNCH – 177 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
BARBELL OBLIQUE TOE TOUCH – 185 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
MEDICINE BALL SIT-UP AND STAND – 187 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
OBLIQUE SIDE PLANK – 123 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
MANOCCHIA | ||||||
CROSS-OVER CRUNCH | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
RESISTANCE-BALL OBLIQUES | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
RESISTANCE-BALL ROLL OUT | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
ARM-LEG EXTENSION | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
PNF RAISE | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
ROONEY | ||||||
TRIANGLE SIT-UPS – 131 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SINGLE LEG CRUNCH – 132 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SINGLE LEG MOUNTAIN CLIMBER – 212 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SPRINTER SIT-UP – 223 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
KNEE GRAB – 226 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SINGLE-ARM PLANK – 307 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SINGLE-ARM & LEG PLANK – 308 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ROWING PLANK – 308 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MB PLANK – 312 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MB SINGLE-LEG PLANK – 313 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MB KNEE-FORWARD PLANK – 313 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MB KNEE-TO-SIDE PLANK – 314 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
MB FOOT-TO-SIDE PLANK – 314 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
ELEVATED PLANK – 315 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SINGLE-LEG ELEVATED – 315 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SWISS BALL PLANK – 317 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ELEVATED SINGLE-ARM PLANK – 316 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ELEVATED SINGLE-ARM & LEG PLANK – 316 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SINGLE-LEG SWISS BALL PLANK – 317 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
KNEE-FORWARD SWISS BALL HOLD – 318 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SWISS BALL KNEE-TO-SIDE PLANK – 319 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SIDE PLANK W/ ARM UP – 320 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PLAMK W/ ARM & LEG UP – 320 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PLAMK W/ KNEE UP – 321 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PLAMK W/ KNEE & ARM UP – 321 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
ELEVATED SIDE PLANK – 322 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
ELEVATED SIDE PLAMK W/ ARM UP – 322 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
ELEVATED SIDE PLAMK W/ ARM & LEG UP – 323 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SWISS BALL ARM-UP SIDE PLANK – 323 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PLANK ROW – 324 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
KNEE-TO-ELBOW SIDE PLANK – 325 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
KB PUSHUP PLANK – 326 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KB KNEE-FORWARD PLANK – 326 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KB KNEE-TO-SIDE LOW PLANK – 327 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
BARBELL ROLLOUT – 328 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
BARBELL OBLIQUE TWIST – 329 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
SIDE CRUNCH – 330 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PRESS-UP – 331 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PRESS-UP W/ KNEE UP – 332 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SEATED SIDE CRUNCH – 333 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SEATED CRUNCH – 334 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BRIDGES | ||||||
MB SUPPORTED CRUNCH – 100 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
RESISTANCE BALL CRUNCH W/ TWIST – 101 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
REVERSE CRUNCH – 102 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
DOUBLE CRUNCH – 102 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
LEG EXTENSION – 103 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
LEG EXTENSION W/TWIST – 104 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
LOWER BODY TWIST – 105 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
RESISTANCE BALL ALTERNATING BACK EXTENSION – 110 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | ||||
AIRPLANES – 111 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
FOX | ||||||
STRAIGHT LEG BICYCLE CRUNCH – 163 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
DECLINE REVERSE CRUNCH – 165 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
STABILITY BALL MOUNTAIN CLIMBER – 182 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MB AROUND THE WORLD – 188 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
MB STRETCH – 190 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
MB CRUNCH BOUNCE – 192 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
BOSU BALL WOOD CHOPPER – 206 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
BOSU BALL PLANK – 214 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KB SIT-UP PRESS – 230 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
KB GET-UP – 232 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
TRX PLANK W/ SIDE PLANK – 244 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
TRX MOUNTAIN CLIMBER – 250 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ATOR | ||||||
KB HALF GET-UP – 147 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
PUSHUP PLANK WALKOVER – 150 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
PLANK W/ ALTERNATING LEG RAISE – 151 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
MB SEATED TWIST – 157 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
VALSLIDE BIKE – 162 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
RESISTANCE BALL ARM CIRCLE – 168 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BANDED MOUNTAINCLIMBER – 171 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BANDED HAND TAP – 171 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BODY SAW – 181 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BERG | ||||||
SCISSOR KICK – 88 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SIDE JACKKNIFE – 89 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
TWISTING CRUNCH – 91 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
HIP THRUST – 95 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
STANDING CABLE CRUNCH – 97 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
DECLINE-BENCH OBLIQUE CRUNCH – 100 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
ROPE DOUBLE CRUNCH – 101 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HANGING OBLIQUE RAISE – 101 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
DUMBBELL V-SIT – 117 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
PAGANO | ||||||
MEDICINE BALL BODY REACH – 38 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
SIDE BEND W/ BAND – 42 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
SIDE BEND W/ TWIST – 43 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
REVERSE CRUBCH W/ RESISTANCE BALL – 199 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
DB TORSO TWIST – 202 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
DB TORSO TWIST W/ FEET UP – 203 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
SINBLE ARM AND LEG RAISE – 208 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ALTERNATING KICKS – 209 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
JACKNIFE ON RESISTANCE BALL – 216 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
STANDING BACK EXTENSION – 218 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
PRONE ARM AND LEG LIFT – 222 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
PLANK W/ KNEE BEND – 226 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
BODY SWAY – 266 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
WOODCHOP SQUAT – 267 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
JUMP AND TWIST – 289 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SPINAL TWIST – 294 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
SIDE LUNGE W/ REACH – 302 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
WH FLAT BELLY | ||||||
SLIDE OUT – 114 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HANDS-FREE SIDE PLANK – 116 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
ALTERNATING SUPERMAN PLANK AND REACH – 118 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
ROLLING PLANK – 119 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
SIDE PLANK W/ PULLDOWN – 121 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
MEDICINE BALL SLAM – 127 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
AROUND THE WOULDS – 129 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
BARTRAM | ||||||
INCHWORM – 167 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | FB | ||
SIDE PLANK PUSH-UP – 174 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | FB | ||
REVERSE PUSH-UP – 177 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | FB | ||
DRAGON WALK – 178 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | FB | ||
CIRCLES – 188 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | FB | ||
DOUBLE-CROSS REACH – 193 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | FB | ||
FLUTTER-UP – 194 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | FB | ||
V-UP DOUBLES – 198 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | FB | ||
UP AND OVER – 202 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | FB | ||
M&F HERS 101 WORKOUTS | ||||||
SIDE-TO-SIDE CRUNCH – 13 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
KICK-OUT – 15 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
COMBINATION STABILIZER – 16 | SPINE | ERECTOR SPINAE, MULTIFIDI, QUADRATUS LUMBORUM | BW | |||
BENT-KNEE V-UP – 17 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
DECLINE-BENCH CRUNCH – 18 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
RESISTANCE BALL LATERAL FLEXION – 21 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
DECLINE TWIST CRUNCH – 23 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
DECLINE WEIGHTED TWIST – 24 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
LYING CABLE CRUNCH – 25 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
SCISSOR-TO -CRUNCH – 25 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
HANDS-OVERHEAD CRUNCH – 26 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | BW | |||
CABLE CROSSOVER CRUNCH – 27 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
HANGING KNEE-TO- SIDE CRUNCH – 27 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
EXERCISE-BALL TRUNK SLIDE – 28 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
EXERCISE-BALL PLANK-TO-KNEE TUCK – 29 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
EXERCISE-BALL LEG LIFT – 29 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MEDICINE-BALL CRUNCH/LEG LIFT – 30 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
HALF ROLL-BACK ON EXERCISE BALL =32 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
SIDEWINDER – 32 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | BW | |||
THE COLL – 32 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
EXERCISE-BALL SIDE-LYING HOLD – 34 | SPINE | QUADRATUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
EXERCISE-BALL ROTATIONAL V-SIT – 35 | SPINE | EXTERNAL OBLIQUE, INTERNAL OBLIQUE, | ||||
EXERCISE-BALL ALTERNATING LEG EXTENSION – 35 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
MEDICINE-BALL LEG RAISES/KNEE-UP COMBO – 36 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
EXTREME DECLINE CRUNCH – 37 | SPINE | RECTUS ABDOMINUS, EXTERNAL OBLIQUE, INTERNAL OBLIQUE, PSOAS MAJOR | ||||
TRAPS | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
DUMBBELL SHRUG | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
UPRIGHT ROW | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
BARBELL SHRUG | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
MACHINE SHRUG | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
BEHIND THE BACK BARBELL SHRUG | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
ALTERNATING SHRUG | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
BARBELL WIDE-GRIP UPRIGHY ROW | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
SMITH MACHINE LEANING SHRUG | SHOULDER | TRAPEZIUS 1 & 2, RHOMBOIDS, LEVATOR SCAPULAE, STERNOCLEIDOMASTOID | ||||
FOREARMS | ||||||
EXERCISE | JOINTS | MUSCLES | ||||
BEHIND-THE-BACK BARBELL WRIST CURL | WRIST | CARPI RADIALIS LONGUS, CARPI RADIALIS BREVIS, POLLICIS LONGUS, POLLICIS BREVIS | ||||
STANDING REVERSE-GRIP WRIST CURL | WRIST | CARPI RADIALIS LONGUS, CARPI RADIALIS BREVIS, POLLICIS LONGUS, POLLICIS BREVIS | ||||
REVERSE CAMBERED-BAR CURL | WRIST | CARPI RADIALIS LONGUS, CARPI RADIALIS BREVIS, POLLICIS LONGUS, POLLICIS BREVIS | ||||
HAMMER DUMBBELL CURL | WRIST | CARPI RADIALIS LONGUS, CARPI RADIALIS BREVIS, POLLICIS LONGUS, POLLICIS BREVIS | ||||
BARBELL WRIST CURL | WRIST | CARPI RADIALIS LONGUS, CARPI RADIALIS BREVIS, POLLICIS LONGUS, POLLICIS BREVIS | ||||
ROPE CABLE CURLS | WRIST | CARPI RADIALIS LONGUS, CARPI RADIALIS BREVIS, POLLICIS LONGUS, POLLICIS BREVIS | ||||
EXERCISE | ||||||
MH – STEAL THEIR WORKOUT | BEAR CRAWL – 16 | |||||
PROWLER PUSH | ||||||
TOTAL BODY | ||||||
DUCK WALK | ||||||
BORGES | ||||||
DUMBBELL JUMP-THROUGH – 183 | ||||||
TURKISH GET UP | ||||||
AEROBICS | ||||||
ROONEY | ||||||
SANDBAG DRAG – 103 | ||||||
ARM-OVER-ARM ROPE PULL – 104 | ||||||
PROWLER PUSH – 105 | ||||||
ROPE | ||||||
SKI JUMPS | ||||||
BELL JUMPS | ||||||
STRADDLE JUMPS | ||||||
SCISSORS JUMPS | ||||||
ARM CROSS JUMPS | ||||||
SWING & JUMP | ||||||
DOUBLE UNDER | ||||||
HIGH KNEES | ||||||
ALTERNATING ARMS W/ SIDE LUNGE | ||||||
ULTIMATE WARRIOR RIGHT/LIFT | ||||||
ALTERNATING ARMS W/ SQUAT | ||||||
ALTERNATING ARMS W/ JUMP SQUAT | ||||||
ALTERNATING ARMS W/ MOUNTAIN CLIMBERS | ||||||
SIDE TO SIDE WAVES | ||||||
INSIDE CIRCLES | ||||||
BATTLE ROPE JUMPING JACKS | ||||||
POWER SLAMS | ||||||
SNAKES | ||||||
OUTSIDE CIRCLES | ||||||
RUSSIAN TWISTS | ||||||
AROUND THE WORLD POWER SLAMS | ||||||
AROUND THE WORLD WAVE | ||||||
BURBEE SLAMS | ||||||
ALTERNATING WAVE PUSH-UPS | ||||||
ALTERNATING ARMS W/ LUNGES | ||||||
ALTERNATING ARMS W/ STAR CRUMPS | ||||||
HIPP TOSS | ||||||
LADDER – 111 | ||||||
PUNCHES – 112 | ||||||
SPRAWLS – 113 | ||||||
KNEE KICKS – 114 | ||||||
KNEE-ON-CHEST STRIKES – 115 | ||||||
KICKS – 116 | ||||||
SPRINTS | ||||||
ROONEY | ||||||
ARM ACTION – 281 | ||||||
HIGH-KNEE FOLD DRILL – 282 | ||||||
WALL DRIVE – 283 | ||||||
BRIDGES | ||||||
STAIR RUNS – 115 | ||||||
HILL RUNS – 115 | ||||||
FAST LOW-STEP RUNNING – 117 | ||||||
AGILITY | ||||||
BRIDGES | ||||||
SIDEWAYS RUNNING – 119 | ||||||
FORWARD & BACKWARD JUMPS – 120 | ||||||
ICE SKATERS – 120 | ||||||
SKI JUMPS – 122 | ||||||
BASKETBALL JUMPS – 124 | ||||||
BENCH OVERS – 125 |