KillenFitness

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

Bicep Curl (DB)

Bicep Curl (BB)

BB - barbell

Band Curl

Isolated Bicep Curl (DB)

Cable Bicep Curl

Cable S.A. Curl

S.A. - Single Arm

TRX High Curl

Hammer Curl (DB)

Cable Hammer Curl

Stairs

High Knees

Jumping jacks

Hop- Ups

Burpee

Burpee

Squat Jump

Mountain Climbers

KB Swing