Exercise Library Gallery

Romanian Deadlift (BB)

Romanian Deadlift (BB)

Romanian Deadlift (KB)

Romanian Deadlift (KB)

Step-Ups (P)

Step-Ups (P)

P-plate as added weight

Step-up/knee drive (smith)

Step-up/knee drive (smith)

-Smith barbell used with a riser -into a back lunge (see next pic)

back lunge (smith)

back lunge (smith)

-after step-up/knee drive -using a riser and smith bar

Lunge (DB)

Lunge (DB)

Split Squat (BB)

Split Squat (BB)

TRX Back Lunge

TRX Back Lunge

(to extension* see other pic)

TRX Lunge to Knee Drive/Extension

TRX Lunge to Knee Drive/Extension

Leg Press

Leg Press

TRX Pistol

TRX Pistol

(single Leg Squat)

SL Press

SL Press

SL - Single Leg

Squat (machine)

Squat (machine)

Back Squat (BB)

Back Squat (BB)

Squat (Smith)

Squat (Smith)

Squat (DB)

Squat (DB)

TRX Squat

TRX Squat

SB Wall Squat

SB Wall Squat

Chair Hold (DB)

Chair Hold (DB)

Leg Extension (machine)

Leg Extension (machine)

Supine Leg Lifts

Supine Leg Lifts

Can add ankle weights

Hamstring Curl (Machine)

Hamstring Curl (Machine)

Prone Hamstring Curl (machine)

Prone Hamstring Curl (machine)

TRX Hamstring Pull-in

TRX Hamstring Pull-in

SB Hamstring Pull-In

SB Hamstring Pull-In

Leg Adduction (machine)

Leg Adduction (machine)

Leg Abduction (machine)

Leg Abduction (machine)

Side Lunge (DB)

Side Lunge (DB)

Leg Adduction

Leg Adduction

Can add Ankle Weights

Cable Leg Adduction

Cable Leg Adduction

Leg Abduction

Leg Abduction

can add Ankle Weights

Leg Abduction (AW)

Leg Abduction (AW)

AW - ankle weight

Cable Leg Abduction

Cable Leg Abduction

Leg Clams

Leg Clams

Kneeling Clams

Kneeling Clams

Calf Raise (DB)

Calf Raise (DB)

Calf Raise (machine)

Calf Raise (machine)

Calf Press (press machine)

Calf Press (press machine)

TRX SL calf Raise (or extension*)

TRX SL calf Raise (or extension*)

Extension from Back lunge*

Glute Kickback/extension (machine)

Glute Kickback/extension (machine)

Glute Extension

Glute Extension

Bridge/Glute Lift

Bridge/Glute Lift

Pulsing Bridge

Pulsing Bridge

*lowering and lifting hips about an inch

SL Bridge with Leg Lift/Lower

SL Bridge with Leg Lift/Lower

Bridge Knee Taps

Bridge Knee Taps

SB Bridge/Glute Lift

SB Bridge/Glute Lift

SL Inclined Glute Lift

SL Inclined Glute Lift

SL -Single Leg

TRX Glute Lift/Bridge

TRX Glute Lift/Bridge

Kneeling Glute Lift

Kneeling Glute Lift

Kneeling Glute Press Up

Kneeling Glute Press Up

Kneeling Glute Pulsing Press Up

Kneeling Glute Pulsing Press Up

Lowering and lifting leg about an inch

Kneeling Glute Kick Down

Kneeling Glute Kick Down

Push Up

Push Up

Modified Push Up (knees)

Modified Push Up (knees)

SB Push UP

SB Push UP

Bosu Push-ups

Bosu Push-ups

modification: knees down

TRX Push-up

TRX Push-up

Rings can sub as TRX

Chest Press (DB)

Chest Press (DB)

Chest Press (BB)

Chest Press (BB)

Chest Fly (DB)

Chest Fly (DB)

Chest Fly (Machine)

Chest Fly (Machine)

Low Cable Chest Fly

Low Cable Chest Fly

(low to high fly)

LEGS

CHEST

Quad Stretch

Quad Stretch

Standing Hamstring Stretch

Standing Hamstring Stretch

Seated Hamstring Stretch

Seated Hamstring Stretch

SB Hamstring Stretch

SB Hamstring Stretch

Adductor Stretch

Adductor Stretch

*inner thigh/groin

Seated Butterfly

Seated Butterfly

*hips/abductor/adductor/groin

Calf Stretch

Calf Stretch

Supine Windshield Wipers

Supine Windshield Wipers

Awesome back stretch

Windshield Wipers

Windshield Wipers

*in a wavelike motion, drop legs slowly side to side *hips/low back

Rounded Back

Rounded Back

Upper back/traps/rear deltoid

Seated Spinal Twist

Seated Spinal Twist

Cobra

Cobra

Core(abs)/back

SB Modified Back Bend

SB Modified Back Bend

SB Back Bend

SB Back Bend

Sb "Rag Doll"

Sb "Rag Doll"

Back Stretch

Chest/shoulder opener

Chest/shoulder opener

*chest/back/shoulder

SB Shoulder/Chest Opener

SB Shoulder/Chest Opener

Chest/Shoulder

Chest/Shoulder

Chest opener

Chest opener

Raise arms behind back for more intensity

Shoulder Stretch

Shoulder Stretch

Tricep Stretch

Tricep Stretch

Shoulder Press (smith/BB)

Shoulder Press (smith/BB)

Shoulder Press (DB)

Shoulder Press (DB)

Clean & Press (DB)

Clean & Press (DB)

Shoulder Press (machine)

Shoulder Press (machine)

Cable SA Shoulder Press

Cable SA Shoulder Press

SA - Single Arm

W Raise (DB)

W Raise (DB)

Forward Raise (DB)

Forward Raise (DB)

Band Forward Raise (Lift)

Band Forward Raise (Lift)

Lateral Raise (DB)

Lateral Raise (DB)

Shoulder Scaption (DB)

Shoulder Scaption (DB)

Lateral Raise (machine)

Lateral Raise (machine)

L Raise (DB)

L Raise (DB)

* With Lunge

Shoulder Scaption (DB)

Shoulder Scaption (DB)

High Row (KB)

High Row (KB)

Sumo Squat/High Row (KB)

Sumo Squat/High Row (KB)

Rear Delt. Fly (DB)

Rear Delt. Fly (DB)

TRX Rear Fly

TRX Rear Fly

TRX modified Rear Fly

TRX modified Rear Fly

laying down*

Rear Deltoid Fly (machine)

Rear Deltoid Fly (machine)

Cable SA Rear Fly

Cable SA Rear Fly

SA - Single Arm

Shoulder Shrug (DB)

Shoulder Shrug (DB)

SHOULDERS

Tricep Dip (bench)

Tricep Dip (bench)

Tricep Dips

Tricep Dips

Assisted Tricep Dip (machine)

Assisted Tricep Dip (machine)

Tricep Extension (DB)

Tricep Extension (DB)

Cable Tricep Extension

Cable Tricep Extension

TRX Tricep Extension

TRX Tricep Extension

Cable Tricep Pushdown

Cable Tricep Pushdown

Tricep Kickback (DB)

Tricep Kickback (DB)

Tricep Pulse (DB)

Tricep Pulse (DB)

Press Holds

Press Holds

Modified (tucked knees)

TRICEPS

SA Back Row (DB)

SA Back Row (DB)

SA - Single Arm (working one at a time)

Reverse Grip Back Row (DB)

Reverse Grip Back Row (DB)

Renegade Row (KB)

Renegade Row (KB)

Modification - on knees

Seated Cable Row

Seated Cable Row

Resistance Band Row

Resistance Band Row

Back Row (T bar)

Back Row (T bar)

TRX Inverted back Row

TRX Inverted back Row

Back Extension

Back Extension

* add plate for increase

SB Back Extension

SB Back Extension

Back Extension (machine)

Back Extension (machine)

Supermans

Supermans

mermaid

mermaid

SB Mermaids

SB Mermaids

Chin-Up/Chin-Up Hold

Chin-Up/Chin-Up Hold

Assisted Pull-Up

Assisted Pull-Up

Lat Pull Down

Lat Pull Down

Dog Pointer/Bird Dog

Dog Pointer/Bird Dog

*lift & lower opposite hand/leg

Dog Pointer/Bird Dog

Dog Pointer/Bird Dog

*standing modification

BACK

weighted Plank (P)

weighted Plank (P)

P- plate

Inclined Plank

Inclined Plank

SB Plank Hold (incline)

SB Plank Hold (incline)

SB - Stability Ball

SB Plank Hold (forearms)

SB Plank Hold (forearms)

SB Plank Circles

SB Plank Circles

(small circles with forearms)

SB Plank Toe Taps

SB Plank Toe Taps

Plank Up/Downs

Plank Up/Downs

(modify on knees)

Side Plank Weave

Side Plank Weave

Ins & Outs

Ins & Outs

Crunch

Crunch

TRX Modified Crunch/Sit-up

TRX Modified Crunch/Sit-up

Inclined Sit-Ups (P)

Inclined Sit-Ups (P)

P- Plated

SB Sit-Up

SB Sit-Up

*Modify with a crunch (limiting the distance you come up)

Leg Lowers

Leg Lowers

Inclined Leg Lowers

Inclined Leg Lowers

Reverse Crunch

Reverse Crunch

Inclined Hip Lifts

Inclined Hip Lifts

SB Leg Lowers

SB Leg Lowers

SB Core Pass

SB Core Pass

SB Clams

SB Clams

TRX Pike Ups

TRX Pike Ups

SB Pike Ups

SB Pike Ups

TRX Side Crunch

TRX Side Crunch

(side clams)

Toes To Bar

Toes To Bar

Ab Roller

Ab Roller

Russian Twists

Russian Twists

SB Russian Twist

SB Russian Twist

Bicycles (alternating sides)

Bicycles (alternating sides)

Cable Lift & Chop

Cable Lift & Chop

(can also be done from top position to bottom position)

Starfish

Starfish

* Add Bosu under natural curve in low back to increase

Cable Core Curl

Cable Core Curl

Cable Crunch

Cable Crunch

Oblique Dips (DB)

Oblique Dips (DB)

Oblique Dips

Oblique Dips

*Add DB/KB for increase

Oblique Twist (DB)

Oblique Twist (DB)

TRX Oblique Rotation

TRX Oblique Rotation

Leg Raises

Leg Raises

*Straight Legs for increase

CORE (ABS)

Bicep Curl (DB)

Bicep Curl (DB)

Bicep Curl (BB)

Bicep Curl (BB)

BB - barbell

Band Curl

Band Curl

Isolated Bicep Curl (DB)

Isolated Bicep Curl (DB)

Cable Bicep Curl

Cable Bicep Curl

Cable S.A. Curl

Cable S.A. Curl

S.A. - Single Arm

TRX High Curl

TRX High Curl

Hammer Curl (DB)

Hammer Curl (DB)

Cable Hammer Curl

Cable Hammer Curl

BICEPS

Stairs

Stairs

High Knees

High Knees

Jumping jacks

Jumping jacks

Hop- Ups

Hop- Ups

Burpee

Burpee

Burpee

Burpee

Squat Jump

Squat Jump

Mountain Climbers

Mountain Climbers

KB Swing

KB Swing

PLYOMETRICS

STRETCHES

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Back Row (T bar)