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EXERCISES
Upper Body
ARMS/Shoulders
PULLING
PRESSING
Zotman Curl
Pull Over Grip 1
Unilateral Press
DB Reverse Curl
Pull Over Grip 2
Seated Lateral Raise
DB Hold
Towel Chin
Prone Fly
Towel DB Hold
Type Writer Pull UP
Incline Rev Fly
Barbell Hold
Chest Supported Row
Seated Clean
Incline Curl
Prone Row
Seated External Rotation
Incline Hammer Curl
Suitcase Row
Incline Rotation
Lying Tricep Extension
Chest Supported UH Row
External Rotation
Single Arm Tri Extension
Chest Row
External Rotation Combo
Reverse Grip Tri Ext
Rope Row
Face Pull
Telle Tri Extension
Reverse Push Up
Side External Rotation
Eccentric Tri extension
Bent Over Cable Lat Raise
Eccentric Hammer Curls
Cable Lateral Raise
Cobra
Seated Cable Neutral Row
Low Cable Rotation Curl
Seated Cable Overhand Row
30' Prone neutral DB Raise
Low Rope Spread Curl
3 Point Elbow Row
King Drill
Prone DB Rotation Curl
Special Fly 2
Mid Section
Breathing Warm Up
Ab Wall Test 1
Ab Wall Test 2
Leg Lower Test 1
Leg Lower Test 2
Oblique Test
Ball Roll Knees
Ball Roll Side Knees
Ball Roll Toes
Ball Roll Side Toes
Wood Chop High to Low
Wood Chop Low to High
Back Extensions
Ball Lower
Ball Reverse Crunch
Cable Crunch
Cable Crunch Twist
Chair Knee Up
Chair Knee Up Straight Legs
Decline Sit up
Decline Twisting Sit up
Elevated Crunch
Floor Back Extensions
Jack Knife
Unilateral Ball Jack Knife
Medicine Ball Sit Up
Front Crunch
Ball Jack Knife side to side
Loaded Crunch
V Up
incline leg Lower
Alternating Superman
Contra
Double leg Drop
Single Leg Drop
Side Drop
Reverse crunch Bent
Reverse Crunch Straight
Hip Raise
Towel Crunch
Towel Crunch Twist
Speed of Movement Example
Bicycle Sit Up
Lever Crunch
Reverse Trunk Twist
Lower Body
Quads
Multiple Muscle Groups
Hamstrings
Swiss Ball Squat
Barbell Squat
Swiss Ball Leg Curl
Static Lunge
Deadlift
Ball Glute Ham Raise
Dynamic Lunge
Sumo Deadlift
Glute Ham Raise
Rear Step Lunge
Close Stance Deadlift
Single Stiff DeadLift
Step Up
DB Deadlift
Good Morning
Side Lunge
DB Front Squat
Ball Leg Curl
Swiss Ball Reverse Hyper
1+ 1/3 Ham Curls
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