Exercises

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

 

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

 

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

 

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
	SPLIT SQUAT	ANKLE	GASTROCNEMIUS, SOLEUS, PERONEUS LONGUS, TIBIALIS POSTERIOR

 

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

 

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	PSOAS, ILIACUS, RECTUS FEMORIS, TFL, GLUTEUS MINIMUS, GLUTEUS MEDIUS, SARTORIUS, PECTINEUS, GRACILIS
	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
	PLUS 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

 

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

 

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

 

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

 

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 WORLDS – 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