EXERCISE LIBRARY | killenfitness

Exercise Library Gallery

Romanian Deadlift (BB)
Romanian Deadlift (KB)
Step-Ups (P) P-plate as added weight
Step-up/knee drive (smith) -Smith barbell used with a riser -into a back lunge (see next pic)
back lunge (smith) -after step-up/knee drive -using a riser and smith bar
Lunge (DB)
Split Squat (BB)
TRX Back Lunge (to extension* see other pic)
TRX Lunge to Knee Drive/Extension
Leg Press
TRX Pistol (single Leg Squat)
SL Press SL - Single Leg
Squat (machine)
Back Squat (BB)
Squat (Smith)
Squat (DB)
TRX Squat
SB Wall Squat
Chair Hold (DB)
Leg Extension (machine)
Supine Leg Lifts Can add ankle weights
Hamstring Curl (Machine)
Prone Hamstring Curl (machine)
TRX Hamstring Pull-in
SB Hamstring Pull-In
Leg Adduction (machine)
Leg Abduction (machine)
Side Lunge (DB)
Leg Adduction Can add Ankle Weights
Cable Leg Adduction
Leg Abduction can add Ankle Weights
Leg Abduction (AW) AW - ankle weight
Cable Leg Abduction
Leg Clams
Kneeling Clams
Calf Raise (DB)
Calf Raise (machine)
Calf Press (press machine)
TRX SL calf Raise (or extension) Extension from Back lunge
Glute Kickback/extension (machine)
Glute Extension
Bridge/Glute Lift
Pulsing Bridge *lowering and lifting hips about an inch
SL Bridge with Leg Lift/Lower
Bridge Knee Taps
SB Bridge/Glute Lift
SL Inclined Glute Lift SL -Single Leg
TRX Glute Lift/Bridge
Kneeling Glute Lift
Kneeling Glute Press Up
Kneeling Glute Pulsing Press Up Lowering and lifting leg about an inch
Kneeling Glute Kick Down

Push Up
Modified Push Up (knees)
SB Push UP
Bosu Push-ups modification: knees down
TRX Push-up Rings can sub as TRX
Chest Press (DB)
Chest Press (BB)
Chest Fly (DB)
Chest Fly (Machine)
Low Cable Chest Fly (low to high fly)

Quad Stretch
Standing Hamstring Stretch
Seated Hamstring Stretch
SB Hamstring Stretch
Adductor Stretch *inner thigh/groin
Seated Butterfly *hips/abductor/adductor/groin
Calf Stretch
Supine Windshield Wipers Awesome back stretch
Windshield Wipers in a wavelike motion, drop legs slowly side to side hips/low back
Rounded Back Upper back/traps/rear deltoid
Seated Spinal Twist
Cobra Core(abs)/back
SB Modified Back Bend
SB Back Bend
Sb "Rag Doll" Back Stretch
Chest/shoulder opener *chest/back/shoulder
SB Shoulder/Chest Opener
Chest/Shoulder
Chest opener Raise arms behind back for more intensity
Shoulder Stretch
Tricep Stretch

Shoulder Press (smith/BB)
Shoulder Press (DB)
Clean & Press (DB)
Shoulder Press (machine)
Cable SA Shoulder Press SA - Single Arm
W Raise (DB)
Forward Raise (DB)
Band Forward Raise (Lift)
Lateral Raise (DB)
Shoulder Scaption (DB)
Lateral Raise (machine)
L Raise (DB) * With Lunge
Shoulder Scaption (DB)
High Row (KB)
Sumo Squat/High Row (KB)
Rear Delt. Fly (DB)
TRX Rear Fly
TRX modified Rear Fly laying down*
Rear Deltoid Fly (machine)
Cable SA Rear Fly SA - Single Arm
Shoulder Shrug (DB)

Tricep Dip (bench)
Tricep Dips
Assisted Tricep Dip (machine)
Tricep Extension (DB)
Cable Tricep Extension
TRX Tricep Extension
Cable Tricep Pushdown
Tricep Kickback (DB)
Tricep Pulse (DB)
Press Holds Modified (tucked knees)

SA Back Row (DB) SA - Single Arm (working one at a time)
Reverse Grip Back Row (DB)
Renegade Row (KB) Modification - on knees
Seated Cable Row
Resistance Band Row
Back Row (T bar)
TRX Inverted back Row
Back Extension * add plate for increase
SB Back Extension
Back Extension (machine)
Supermans
mermaid
SB Mermaids
Chin-Up/Chin-Up Hold
Assisted Pull-Up
Lat Pull Down
Dog Pointer/Bird Dog *lift & lower opposite hand/leg
Dog Pointer/Bird Dog *standing modification

weighted Plank (P) P- plate
Inclined Plank
SB Plank Hold (incline) SB - Stability Ball
SB Plank Hold (forearms)
SB Plank Circles (small circles with forearms)
SB Plank Toe Taps
Plank Up/Downs (modify on knees)
Side Plank Weave
Ins & Outs
Crunch
TRX Modified Crunch/Sit-up
Inclined Sit-Ups (P) P- Plated
SB Sit-Up *Modify with a crunch (limiting the distance you come up)
Leg Lowers
Inclined Leg Lowers
Reverse Crunch
Inclined Hip Lifts
SB Leg Lowers
SB Core Pass
SB Clams
TRX Pike Ups
SB Pike Ups
TRX Side Crunch (side clams)
Toes To Bar
Ab Roller
Russian Twists
SB Russian Twist
Bicycles (alternating sides)
Cable Lift & Chop (can also be done from top position to bottom position)
Starfish * Add Bosu under natural curve in low back to increase
Cable Core Curl
Cable Crunch
Oblique Dips (DB)
Oblique Dips *Add DB/KB for increase
Oblique Twist (DB)
TRX Oblique Rotation
Leg Raises *Straight Legs for increase