| Paused Bench Press |
|
|
Chest Triceps |
|
| Box Jumps |
|
|
Glutes Quads Hamstrings |
|
| Face Pulls |
|
|
Shoulders Back |
|
| Frog Squats |
|
|
Quads Glutes |
|
| Shrugs (Dumbbell) |
|
|
Shoulders Back |
|
| Incline Chest Press (Dumbbells) |
|
|
Chest |
|
| Lat Pulldown (Supinated) |
|
|
Back |
|
| Chest Press (Machine) |
|
|
Chest Triceps |
|
| Lateral Raises (Cables) |
|
|
Back |
|
| Bicep Curls (Dumbbells) |
|
|
Biceps |
|
| Hollow Holds |
|
|
Abs |
|
| Lunges |
|
|
Quads Glutes |
|
| Reverse Lunges |
|
|
Quads Glutes |
|
| Overhead Press |
|
|
Triceps Shoulders |
|
| Shoulder Taps |
|
|
Abs |
|
| Tricep Pushdowns (Bands) |
|
|
Triceps |
|
| Bodyweight Row (Off Barbell) |
|
|
Back |
|
| Split Squats |
|
|
Glutes Quads Hamstrings |
|
| Banded Pull Aparts |
|
|
Shoulders |
|
| Tricep Kickbacks |
|
|
Triceps |
|
| Cable Hip Abduction |
|
|
Hamstrings |
|
| Cable Kickbacks |
|
|
Glutes |
|
| Bulgarian Split Squats (Barbell) |
|
|
Glutes Quads |
|
| Chest Flies (Cables) |
|
|
Chest |
|
| Smith Machine Squats |
|
|
Quads Glutes |
|
| Bulgarian Split Squats (Body Weight) |
body weight |
|
Glutes Quads |
|
| Squats (bodyweight) |
Body weight |
|
Quads Glutes |
|
| Push Ups (Wide Grip) |
|
|
Chest Triceps |
|
| Push Ups (Close Grip) |
|
|
Chest Triceps |
|
| Laying Y Raises |
Bodyweight |
|
Shoulders Back |
|
| Kneeling Sissy Squats |
Bodyweight |
|
Quads |
|
| Wall Sits |
bodyweight |
|
Quads |
|
| Supermans |
Bodyweight |
|
Back |
|
| Ab Crunches |
Bodyweight |
|
Abs |
|
| Shoulder Push ups |
bodyweight |
|
Shoulders |
|
| Eccentric Chin Ups |
back |
|
Biceps Back |
|
| Roll outs |
Abs |
|
Abs |
|
| Floating Deadlift (sumo) |
|
|
Hamstrings Glutes |
|
| Floating Deadlift |
|
|
Hamstrings Glutes |
|
| Laying Hip Abduction |
|
|
Glutes |
|
| Bent Over Row (Dumbbells) |
|
|
Biceps Back |
|
| Glute Kickbacks |
|
|
Glutes |
|
| Walking Lunges (Bodyweight) |
|
|
Quads Glutes |
|
| Walking Lunges (Dumbbells) |
|
|
Quads Glutes |
|
| Jump Squats |
|
|
Quads Glutes |
|
| Bicep Curls (Ezy Bar) |
|
|
Biceps |
|
| Bicep Curls (Preacher Machine) |
|
|
Biceps |
|
| Leg Extensions (Single Leg) |
|
|
Quads |
|
| Nordics |
|
|
Hamstrings |
|
| Hack Squat Machine |
|
|
Quads Glutes |
|
| Hip Thrusts (Machine) |
|
|
Glutes |
|
| B Stance Romanian Deadlift |
|
https://www.youtube.com/embed/ffATYZ_JVhI |
Glutes Hamstrings |
|
| Inverted Row |
|
|
Back |
|
| Glute Bridge |
|
|
Glutes |
|
| Reverse Lunges (Smith Machine) |
|
|
Quads Glutes |
|
| Back Squats (Smith Machine) |
|
|
Glutes Quads |
|
| Seated Row (Wide Grip) |
|
|
Biceps Back |
|
| Eccentric Pull Ups |
|
|
Biceps Back |
|
| Pendulum Squats |
|
|
Quads Glutes |
|
| Shoulder Taps (30-45 seconds) |
|
|
Abs |
|
| Cleans |
|
|
Quads Hamstrings |
|
| Ab Wheel |
|
|
Abs |
|
| Paused Squats (Dumbbell) |
|
|
Quads Glutes |
|
| Lat Pullover (Cable) |
|
|
Back |
|
| Seal Row (Dumbbell) |
|
|
Back |
|
| Abduction Machine |
|
|
Glutes |
|
| Burpees |
|
|
Calves Glutes |
|
| Push Press |
|
|
Shoulders |
|
| Hollow Hold (45 seconds) |
|
|
Abs |
|
| Running (1 minute) |
|
|
Glutes Quads Hamstrings |
|
| Bent Over Row (Water Jug/backpack) |
|
|
Back |
|
| Leaning Wall Press |
to be a replacement for pushups if cannot do kneeling |
|
Chest |
|
| Leaning Wall Press (Wide Grip) |
|
|
Chest Triceps |
|
| Leaning Wall Press (Diamond Grip) |
|
|
Chest Triceps |
|
| Kneeling Push ups (Wide) |
|
|
Chest Triceps |
|
| Kneeling Push ups (Close Grip) |
|
|
Chest Triceps |
|
| Single leg Standing Calf Raise |
|
|
Calves |
|
| Bent Over Barbell Row |
|
https://www.youtube.com/embed/FA4UJSQHsRI |
Back |
|
| Bulgarian Split Squats (Dumbbell) |
|
https://www.youtube.com/embed/ltVnShlwBkk |
Glutes Quads Hamstrings |
|
| Back Extension (Glute Focused) |
|
https://www.youtube.com/embed/cIyg_OQ1h3w |
Glutes Back |
|
| Sumo Deadlift |
|
https://www.youtube.com/embed/LYKZx-rNhMQ |
Hamstrings Glutes |
|
| Romanian Deadlifts |
|
https://www.youtube.com/embed/FI-1IAvDh8Y |
Hamstrings |
|
| Romanian Deadlift |
|
https://www.youtube.com/embed/FI-1IAvDh8Y |
Glutes Hamstrings Back |
|
| Leg Press |
|
https://www.youtube.com/embed/jIuGb11zuW8 |
Quads |
|
| Chin Ups |
|
https://www.youtube.com/embed/z5i2JV_OWWg |
Biceps Back |
|
| Leg Curls |
|
https://www.youtube.com/embed/DItS0pUnL5A |
Hamstrings |
|
| Push Ups |
|
https://www.youtube.com/embed/8E_Uh8vGsBo |
Chest Triceps |
|
| Seated Row |
|
https://www.youtube.com/embed/8tGAKA9Hubo |
Back |
|
| Hip Thrusts |
|
https://www.youtube.com/embed/3pyrEWLv6sE |
Glutes |
|
| Goblet Squats (Elevated Heels) |
|
https://www.youtube.com/embed/uD_7oPi-L-o |
Quads Glutes |
|
| Goblet Squats |
|
https://www.youtube.com/embed/uD_7oPi-L-o |
Quads Glutes |
|
| Overhead Tricep Extensions |
Triceps |
https://www.youtube.com/embed/ykGDcO0mFH4 |
Triceps |
|
| Hammer Curls |
|
https://www.youtube.com/embed/i8LRreJZEVM |
Biceps |
|
| Romanian Deadlift (Dumbbells) |
|
https://www.youtube.com/embed/9QruA-pcr8k |
Hamstrings Glutes |
|
| Close Grip Bench |
|
https://www.youtube.com/embed/FrMguxsR0Sc |
Chest Triceps |
|
| Tricep Pushdowns (Cable) |
|
https://www.youtube.com/embed/1Qp0rnO2dhA |
Triceps |
|
| Back Squats (Barbell) |
|
https://www.youtube.com/embed/lmp3H2a6ZuQ |
Glutes Quads |
|
| Good Mornings |
|
https://www.youtube.com/embed/206Kz9CZSEE |
Glutes Hamstrings Back |
|
| Calf Raises |
Temporary Video Link |
https://www.youtube.com/embed/ADIDoYt_ko4 |
Calves |
|
| B Stance Hip Thrusts |
body weight |
https://www.youtube.com/embed/OYVpuOAxpnQ |
Glutes |
|
| Hip thrusts (Barbell) |
|
https://www.youtube.com/embed/CPSQGFpVzg0 |
Glutes |
|
| Front Squats (Barbell) |
|
https://www.youtube.com/embed/dw8zwcX5scQ |
Glutes Quads Hamstrings Back |
|
| Russian Twists |
|
https://www.youtube.com/embed/U0bUidN3XdM |
Abs |
|
| Leg Raises |
|
https://www.youtube.com/embed/UptRxSyX0Ac |
Abs |
|
| Deadlift |
|
https://www.youtube.com/embed/yOQ9xX2I7EI |
Glutes Quads Hamstrings Back |
|
| Skull Crushers |
|
|
Triceps |
|
| Single Arm Dumbbell Row |
Temporary Video Link |
https://youtube.com/embed/ml0JBJJNhHM?start=169&end=179 |
Back |
|
| Hip Thrusts (Dumbbell) |
Temporary Video Link |
https://youtube.com/embed/C9rK3Nmc2S0?start=1&end=10 |
Glutes |
|
| Pull ups (Assisted) |
Temporary Video Link |
https://www.youtube.com/embed/wFj808u2HWU?start=42&end=52 |
Biceps Back |
|
| Reverse Lunges (deficit) |
Temporary Video Link |
https://www.youtube.com/embed/2GksT246puo?start=5&end=15 |
Glutes |
|
| Lateral Raises (Dumbbells) |
|
https://www.youtube.com/embed/fP-j9jbh_i4 |
Shoulders |
|
| Tricep Dips |
|
https://www.youtube.com/embed/4-2Dndh_Y5Y |
Triceps |
|
| Push Ups ( On knees ) |
|
https://www.youtube.com/embed/KOETJpuiYCw |
Chest Triceps |
|
| Pull Ups |
|
https://www.youtube.com/embed/EjiPcuySgLE |
Biceps Back |
|
| Calf Raise, (3 second) pause @ bottom |
To ensure stretch reflex doesn't aid in movemnet |
https://www.youtube.com/embed/JiW-YGx6-wM |
Calves |
|
| Calf Raise, (3 second) pause at the bottom |
To ensure stretch reflex doesn't aid in movemnet |
https://www.youtube.com/embed/JiW-YGx6-wM |
Calves |
|
| 1min round freestyle Punching Bag |
|
|
Triceps Shoulders |
|
| Inchworm |
core/shoulder exercise, generally useful as a warm-up exercise but can have merit inconjuction with some core exercises. |
|
Shoulders Abs |
|
| Plate Raises |
|
|
Chest Shoulders |
|
| Bench Press |
|
https://www.youtube.com/embed/Sy5WfgSGz2Q |
Chest |
|
| Chest Flies (Dumbbells) |
|
https://www.youtube.com/embed/6AKfedyaRvI |
Chest |
|
| Bicep Curls (Cables) |
|
https://www.youtube.com/embed/nf7VkXwiRq8 |
Biceps |
|
| Back Squats (Elevated Heels) |
|
https://www.youtube.com/embed/9_7YKUNgXQY |
Glutes Back |
|
| Standing Calf Raise |
|
https://www.youtube.com/embed/clN1VgNS658 |
Calves |
|
| Hip thrusts |
body weight |
https://www.youtube.com/embed/3pyrEWLv6sE |
Glutes |
|
| Single leg Hip thrusts |
body weight |
https://www.youtube.com/embed/j03CDyZjjVE |
Glutes |
|
| V Snaps |
|
https://www.youtube.com/embed/3us527Yv8fU |
Abs |
|
| Plank (45 seconds) |
|
https://www.youtube.com/embed/tLuDtTndLVQ |
Abs |
|
| Leg Extensions |
|
https://www.youtube.com/embed/ONHwfgF1vsQ |
Quads |
|
| Turkish Get-Ups |
|
|
Shoulders Abs |
|
| Sissy Squats |
|
|
Quads |
|
| Bent-Over KB Face pulls |
rear delt focus, keeping it high to ensure appropriate activation |
|
Shoulders Back |
|
| Lateral Side Raise (Kettle Bell) |
|
|
Shoulders |
|
| Banded Face Pulls |
|
|
Shoulders Back |
|
| Banded upright Rows |
|
|
Shoulders |
|
| Banded Upright Rows |
|
|
Shoulders |
|
| Paused Squat (Barbell) |
|
|
Quads Hamstrings |
|
| Inverted Rows (TRX Straps) |
|
|
Biceps Back |
|
| Banded Bicep Curls |
|
|
Biceps |
|
| Incline Plate press |
|
|
Chest |
|
| Banded Tricep Pushdowns |
|
|
Triceps |
|
| Chest Flies (Plate 5/10kg) |
|
|
Chest |
|
| Bulgarian Split Squat (Holding Plates) |
|
|
Quads |
|
| Walking Lunges (barbell) |
|
|
Quads Hamstrings |
|
| Goblet Squats (Holding plate) |
|
|
Quads |
|
| Reverse Flies (Plates) |
|
|
Shoulders Back |
|
| Lateral Side Raise (Plates) |
|
|
Shoulders |
|
| Goblet Squat (Holding Plate) |
|
|
Quads |
|
| Single Leg Hip Thrust (Kettlebell on hip) |
|
|
Glutes |
|
| Goblet Squats (Kettle Bell) |
|
|
Quads Glutes |
|
| Kettle Bell Front Raise |
|
|
Shoulders |
|
| Kettle Bell Swings |
|
|
Glutes Quads Abs Shoulders |
|
| Reverse Flies (Kettle Bell) |
|
|
Shoulders Back |
|
| Kettle Bell Benchpress |
|
|
Chest Triceps |
|
| Booty Band Bicep Curl |
|
|
Biceps |
|
| Booty Band Tricep kickback |
|
|
Triceps |
|
| Medicine Ball Slams |
|
|
Abs Shoulders Back |
|
| Lying Medicine Ball Chest Press Toss |
|
|
Chest Triceps |
|
| Goblet Squats (Medicine Ball) |
|
|
Quads Glutes |
|
| Medicine Ball Vertical Throw |
|
|
Chest Quads Shoulders |
|
| Lying Kettle Bell Tricep Extensions |
|
|
Triceps |
|
| Shoulder Press (Machine) |
|
|
Shoulders |
|
| Mountain Climbers |
|
|
Abs |
|
| Diamond Grip Push ups |
|
|
Chest Triceps |
|
| Superman Pushups |
|
|
Chest |
|
| Hindu Push ups |
|
|
Chest Abs |
|
| Uneven Pushups (per side) |
|
|
Chest |
|
| Single Arm Backpack Bicep Curl |
|
|
Biceps |
|
| One arm wall Push ups |
|
|
Chest Shoulders |
|
| Laying on Side Rotator Cuff External Rotations |
|
|
Shoulders |
|
| Dumbbell Good-mornings |
|
|
Glutes Hamstrings |
|
| Hanging Leg Raises |
|
|
Abs |
|
| Plank Ups |
|
|
Shoulders Abs |
|
| Bear Crawl (20seconds) |
|
|
Shoulders |
|
| DB weighted Punches (45seconds) |
|
|
Shoulders |
|
| Plank Jacks |
|
|
Shoulders Abs |
|
| Plank Jacks (45 seconds) |
|
|
Shoulders Abs |
|
| Seated BootyBand Hip Abduction |
|
|
Glutes |
|
| Reverse Step-Ups |
|
|
Quads Calves |
|
| Banded Dorsiflexion |
|
|
Calves |
|
| Plate Curls |
|
|
Biceps |
|
| Plate Hammer Curls |
|
|
Biceps |
|
| Overhead Plate Trciep Extension |
|
|
Triceps |
|
| Dumbbell Face-Pulls |
|
|
Shoulders Back |
|
| Leg Raises (Abs) |
|
|
Abs |
|
| T-Bar Row (Handles/Towel) |
|
|
Back |
|
| Dumbbell Hamstring Curls |
|
|
Hamstrings |
|
| Banded Pull-Overs |
|
|
Back |
|
| Hip Thrusts (Smith Machine) |
|
|
Glutes |
|
| Standing Single Leg Hamstring curls (Machine) |
|
|
Hamstrings Glutes |
|
| Single Leg Glute Bridge |
|
|
Glutes |
|
| Bent Over Face-Pulls (backpack/at home item) |
|
|
Shoulders Back |
|
| Kettle Bell Pull-Over |
|
|
Shoulders Back |
|
| DB Clean (30 Second Round) |
HIIT people |
|
Shoulders |
|
| DB Push Press (30 Second Round) |
HIIT |
|
Shoulders |
|
| Overhead DB Squat (30 Second Round) |
HIIT |
|
Quads Shoulders |
|
| Bent-Over Alternating Rows (30 Second Round) |
HIIT |
|
Back |
|
| DB Lunges (30 Second Round) |
HIIT |
|
Glutes Quads |
|
| DB Snatch (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Swings (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Bear Crawl (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Goblet Squat (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Plank Jacks (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Reverse Lunges (30 Second Round) |
HIIT |
|
Glutes Quads Hamstrings |
|
| Flutter Kicks (45 seconds) |
Temporary Video Link |
https://youtube.com/embed/ANVdMDaYRts?start=54&end=63 |
Abs |
|
| Banded Lat pull-down |
Temporary Video Link |
https://youtube.com/embed/MDAk3N1wEfI |
Shoulders Back |
|
| B stance Romanian Deadlift (backpack/bucket) |
Temporary Video Link |
https://www.youtube.com/embed/SymJhjvLkXg?start=8&end=16 |
Glutes Hamstrings |
|
| Step ups (per side) |
Temporary Video Link |
https://youtube.com/embed/2Aql4qSJ9YY?start=47 |
Glutes |
|
| Bird Dog |
Temporary Video Link |
https://www.youtube.com/embed/GSuicJneDQU?start=66&end=96 |
Abs |
|
| Planks (25 seconds) |
|
https://www.youtube.com/embed/tLuDtTndLVQ |
Abs |
|
| Floor Press (Barbell) |
Temporary Video Link |
https://www.youtube.com/embed/PpiqWNY52M0?start=175&end=185 |
Chest Triceps |
|
| Overhead Triceps Extension (Water Jug/Backpack) |
Temporary Video Link |
https://www.youtube.com/embed/3ullu-x_XqA?start=1&end=8 |
Triceps |
|
| Seated Calf Raises |
|
https://www.youtube.com/embed/JiW-YGx6-wM |
Calves |
|
| Shoulder Press (Dumbbell) |
|
https://www.youtube.com/embed/SvmY-IPE9wI |
Triceps Shoulders |
|
| DB Frog Pump(30 Second Round) |
HIIT |
|
Glutes |
|
| DB Romanian Deadlift (30 Second Round) |
HIIT |
|
Hamstrings |
|
| Plank Ups (30 Second Round) |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Running Man (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Rows (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Alternating Row (30 Second Round) |
HIIT |
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Single arm Kettle Bell Benchpress |
|
|
Chest |
|
| Bulgarian Split Squats (Kettle Bell) |
|
|
Glutes Quads |
|
| Frog Pump (Kettle Bell) |
|
|
Glutes |
|
| Hip Thrusts (Kettle bell) |
|
|
Glutes |
|
| B stance Romanian Deadlift (Kettle Bell) |
|
|
Glutes Hamstrings |
|
| Board band side Raises |
|
|
Shoulders |
|
| Overhead Tricep Extensions (Kettle Bell) |
|
|
Triceps |
|
| Kneeling Diamond Push Ups |
|
|
Triceps |
|
| Side Lying Clam Shells (Per side) |
|
|
Glutes |
|
| Side Lunges (Per side) |
|
|
Glutes |
|
| Single Arm Cable Row |
|
|
Biceps Back |
|
| Barbell Bicep Curls |
|
|
Biceps |
|
| Single Arm Lateral Side Raises |
|
|
Shoulders |
|
| Dumbbell Triceps JM Press |
|
|
Triceps |
|
| JM Press |
|
|
Triceps |
|
| Walking (1 minute ) |
|
|
Quads |
|
| Running(1 minute ) |
|
|
Quads |
|
| Dumbbell Snatches |
|
|
Shoulders |
|
| Overhead Squat |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Drop Snatch |
|
|
Shoulders |
|
| Push Jerk |
|
|
Shoulders |
|
| Front Squat |
|
|
Quads Glutes |
|
| Push Press (barbell) |
|
|
Shoulders |
|
| Clean Pulls |
|
|
Glutes |
|
| Physio Ab Exercise |
|
|
Abs |
|
| Pelvic Floor Exercise |
|
|
Abs |
|
| Bicep Curls (FAT GRIPZ) |
simon |
|
Biceps |
|
| Trap Bar Deadlift |
|
|
Quads Glutes |
|
| Sprint Long (30sec) |
|
|
Glutes |
|
| Sprint Mid (20secs) |
|
|
Glutes |
|
| Sprint Short (10sec) |
|
|
Glutes |
|
| Jog (1-minute) |
|
|
Glutes |
|
| Back extension (Machine) |
|
|
Glutes |
|
| Single Arm Dumbbell Shoulder Press |
|
|
Shoulders |
|
| Ice skaters |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| High Knees (30seconds) |
|
|
Glutes |
|
| Skipping (10 Minutes) |
|
|
Calves |
|
| Skipping (2 Minutes) |
|
|
Calves |
|
| Bicep Curl (Kettle Bell) |
|
|
Biceps |
|
| Banded Pull Up |
|
|
Back |
|
| Decline Chest press |
|
|
Chest |
|
| Weighted Push Ups |
|
|
Chest |
|
| Double Arm Slam (Battle Ropes) 45s |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Spin Bike Slow (1min) |
|
|
Quads Glutes |
|
| Spin Bike Fast (45seconds) |
|
|
Quads Glutes |
|
| Tempo Bench 3-1-2 |
|
|
Chest Triceps Shoulders |
|
| Z - Press (Barbell) |
|
|
Chest Shoulders |
|
| Z - Press (Dumbbell) |
|
|
Chest Shoulders |
|
| Low-Bar Back squats |
|
|
Quads Glutes |
|
| Single Arm Serratus Press |
|
|
Chest |
|
| Quad fall outs (focus on stretch) |
|
|
Quads |
|
| Oblique Plate Crunches |
|
|
Abs |
|
| Reverse Curl (FAT GRIPZ) |
simon |
|
Forearms Triceps Biceps |
|
| Barbell Snatches |
|
|
Shoulders |
|
| DB Cleans |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Snatch |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| DB Swings |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Banded Seated Row |
|
|
Biceps Back |
|
| Incline Benchpress |
|
|
Chest |
|
| Incline Chest Press Machine |
|
|
Chest |
|
| Seated Cable Row (Neutral grip) |
|
|
Back |
|
| Ab Crunch Machine |
|
|
Abs |
|
| Skull Crushers (FAT GRIPZ) |
simon |
|
Triceps |
|
| Incline Chest Press Smith-Machine |
|
|
Chest |
|
| Bent Over Smith-Machine Rows |
|
|
Back |
|
| Drag Curls Smith-Machine |
|
|
Biceps |
|
| Spin Bike |
|
|
Glutes |
|
| Spin Bike (1min) |
|
|
Glutes |
|
| Banded Side Lat Raise |
|
|
Shoulders |
|
| Rowing Machine (1 Minute) |
|
|
Back |
|
| Rowing Machine (easy) (1minute) |
|
|
Back |
|
| Rowing Machine (Hard) (1 Minute) |
|
|
Back |
|
| Machine Rows |
|
|
Back |
|
| Push Press (Kettle Bell) |
|
|
Shoulders |
|
| kettle bell Clean |
|
|
Shoulders Glutes |
|
| Farmers Walks (DB both Hands) 30seconds |
|
|
Shoulders Forearms |
|
| Farmers Walks (DB one Hand) 20sec Per hand |
|
|
Shoulders Forearms |
|
| Tyre Flips |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Sledge Hammer Slam (Tyre) |
|
|
Shoulders Back |
|
| Lateral Sledge Hammer Swing |
|
|
Shoulders Back |
|
| Shoulder Press (Plates) |
|
|
Shoulders |
|
| Bicep Curl (Plates) |
|
|
Biceps |
|
| Arnold Press (Plates) |
|
|
Shoulders |
|
| Push Press (Dumbbell) |
|
|
Shoulders |
|
| Single Leg Deadlift (noweight) |
|
|
Hamstrings |
|
| Single Leg Deadlift (Dumbbell) |
|
|
Hamstrings |
|
| Single Leg Deadlift (Barbell) |
|
|
Hamstrings |
|
| Shadow Boxing (Moving Right) 2mins |
|
|
Shoulders |
|
| Shadow Boxing (Moving left) 2mins |
|
|
Shoulders |
|
| Shadow Boxing (Moving Right) 1min |
|
|
Shoulders |
|
| Shadow Boxing (Moving left) 1min |
|
|
Shoulders |
|
| French Press |
|
|
Triceps |
|
| Sorenson Hold 25sec (GHD) |
|
|
Back |
|
| GHD Hip Extension |
|
|
Glutes |
|
| GHD Back Extension |
|
|
Glutes Hamstrings Back |
|
| Deadhangs (15-30seconds) |
|
|
Shoulders |
|
| Walking Lunges (per side, DB) |
|
|
Glutes Quads Hamstrings |
|
| Dumbbell Deadlift |
|
|
Glutes |
|
| DeadBug (Per Side) |
|
|
Abs |
|
| Lateral Wall Throw (Medicine Ball) |
|
|
Abs |
|
| Medicine Ball Jump Throw (Horizontal) |
|
|
Chest |
|
| Swimming (5min) |
|
|
Shoulders |
|
| Knee Raises |
|
|
Abs |
|
| Chest Flies (Machine) |
|
|
Chest |
|
| Reverse Flies (Machine) |
|
|
Back |
|
| Dip Machine |
|
|
Triceps |
|
| Scissor Abs (45seconds) |
|
|
Abs |
|
| Incline Push ups (Bench/Chair) |
|
|
Chest |
|
| Incline Push Ups (Stairs) |
|
|
Chest |
|
| Booty Band Tibialis Raise |
|
|
Calves |
|
| Palms Up Wrist Curls |
|
|
Forearms |
|
| Palms Down Wrist Curl |
|
|
Forearms |
|
| Heel Slides |
|
|
Glutes |
|
| Isometric Quad Contractions (Rolled towel Under flexed leg) |
|
|
Quads |
|
| Isometric Quad Contractions (Rolled towel Under flexed leg) 10s |
|
|
Quads |
|
| Prone Knee Flexion(Laying on Stomach) |
|
|
Quads Hamstrings |
|
| Clapping (BattleRopes) 45s |
Temporary Video Link |
https://youtube.com/embed/KTcHetEk8Vw |
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Bent Over Dumbbell Row (Close) |
Temporary Video Link |
https://youtube.com/embed/hkje6kyYnzg?start=16&end=26 |
Back |
|
| Toe Touch (laying down) |
-Temporary Video Link |
https://youtube.com/embed/tNVNSpA_Xkg?start=55&end=63 |
Abs |
|
| Single Arm Dumbbell Chest Press |
Temporary Video Link |
https://youtube.com/embed/X8zXg41yziI?start=15&end=25 |
Chest |
|
| Romanian Deadlift (Kettle Bell) |
Temporary Video Link |
https://www.youtube.com/embed/keiZFdUgvKQ?start=2&end=12 |
Glutes |
|
| Chin ups (Assisted) |
Temporary Video Link |
https://www.youtube.com/embed/D_4IlBjqjpw?start=8&end=15 |
Biceps Back |
|
| B stance Romanian Deadlift (Dumbbell) |
Temporary Video Link |
https://www.youtube.com/embed/9fpVKUw9m_k?start=5&end=15 |
Hamstrings |
|
| Single arm bent over Landmine Row (Per side) |
|
|
Biceps Back |
|
| Overhead Tricep Extensions (EZ bar) |
|
|
Triceps |
|
| JM Press (EZ BAR) |
|
|
Triceps |
|
| Preacher Curls |
|
|
Biceps |
|
| Inverted Rows (Wooden Rings) |
|
|
Biceps Back |
|
| Banded Chest Press |
|
|
Chest |
|
| Single Leg hops (15seconds)(per side) |
|
|
Calves |
|
| Single Leg hops front and back (15seconds)(per side) |
|
|
Calves |
|
| Single Leg hops Side to Side (15seconds)(per side) |
|
|
Calves |
|
| Single Leg Hop & Switch, Hold 1s on Landing (Per Side) |
|
|
Calves |
|
| Swimming (5-15mins) |
|
|
Shoulders |
|
| Banded Glute Bridge |
|
|
Glutes |
|
| Rack Pulls |
|
|
Back |
|
| Romanian Deadlift (3second Lowering Phase) |
|
|
Hamstrings |
|
| Clean and Jerk |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Walking Lunges (Bodyweight) (Per Side) |
|
|
Quads Hamstrings |
|
| Weighted Step Ups |
|
|
Quads Glutes |
|
| Weighted Step Overs |
|
|
Quads Glutes |
|
| Single Leg Hop and Land (Deep) (Hold landing for 1 sec) |
|
|
Calves Quads Hamstrings |
|
| Walk the Dogs :) |
|
|
Glutes |
|
| Assult Bike (30seconds) Easy |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Assult Bike (30seconds) Hard |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Single Arm Serratus Press (Landmine Attatchment) |
|
|
Chest |
|
| 2 Arm Landmine Press (Focus on Chest activation) |
|
|
Chest |
|
| Landmine Squat and Press (Alternating Hands, Per Side) |
|
|
Chest Triceps Shoulders Glutes |
|
| Medicine Ball Press |
|
|
Chest |
|
| Medicine ball Overhead press |
|
|
Triceps Shoulders |
|
| Medicine Ball Rows |
|
|
Back |
|
| Medicine Ball Overhead Tricep Exrensions |
|
|
Triceps |
|
| Medicine Ball Bicep Curls |
|
|
Biceps |
|
| Medicine Ball Goblet Squat |
|
|
Glutes |
|
| Kettle Bell Clean (Per Side) |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Bent Over Banded Row |
|
|
Back |
|
| Banded Overhead Press |
|
|
Shoulders |
|
| Brisk Walk ( 10-15min) |
|
|
Glutes |
|
| Exercise Bike (10-15min) |
|
|
Quads |
|
| Crossbody Supinated Front Raises (Dumbbells) |
|
|
Chest |
|
| Bent over Row (Laundry Basket/Backpack) |
|
|
Back |
|
| Single arm Row (Backpack/suitcase) |
|
|
Back |
|
| Romanian Deadlift (Barbell) |
|
|
Hamstrings Glutes |
|
| Single arm Backpack Side Raise |
|
|
Shoulders |
|
| Chest press (cables) |
|
|
Chest |
|
| Hanging Knee Raises |
|
|
Abs |
|
| Inverted Row (Dining Table/Towel+Knot+Door Frame) |
|
|
Back |
|
| Leg Press (Pause at bottom 1 second) |
|
|
Glutes |
|
| Reverse Curl |
|
|
Forearms |
|
| Bent Over Landmine Rows |
|
|
Back |
|
| Single arm Plate Row |
|
|
Back |
|
| Plate Pull Overs |
|
|
Chest Back |
|
| Shoulder Big 3 - Activation drill |
https://www.youtube.com/watch?v=p6lVQtvqhyo
Andrew Lock activation drills for rotator cuffs |
|
Shoulders |
|
| Laying Down Hamstring Slides (Sliders) |
|
|
Hamstrings |
|
| Stair-master Machine (1 minute) |
|
|
Calves Glutes Quads Hamstrings |
|
| Belt Squat |
|
|
Glutes Quads |
|
| Fast Run, 3-4km 3min Fast 2min slow |
|
|
Quads |
|
| Easy Run 5-7km |
|
|
Quads |
|
| Tempo Run 45mins |
|
|
Quads |
|
| Tempo run 50mins |
|
|
Quads |
|
| Tempo Run 60mins |
|
|
Quads |
|
| Easy run 6-8km |
|
|
Quads |
|
| Walking 1km |
|
|
Quads |
|
| Dynamic Stretches only |
|
|
Quads |
|
| Some Static Stretches (15-30s holds) |
|
|
Quads |
|
| Easy run 7-9km |
|
|
Quads |
|
| Fast Run, 3-4km 3min Fast 1min slow |
|
|
Quads |
|
| Tempo Run 30mins |
|
|
Quads |
|
| Easy Run 3-5km |
|
|
Quads |
|
| Fast Run, 2-3km 2min Fast 1min slow |
|
|
Quads |
|
| Incline Push ups On knees (Bench/chair) |
|
|
Chest |
|
| Overhead Lunges |
|
|
Quads Hamstrings |
|
| Calf raise, leg press (3sec Pause at Bottom) |
|
|
Calves |
|
| Push Up (TRX Straps) |
|
|
Chest Triceps |
|
| Chest press (45degree) (TRX Straps) |
|
|
Chest Triceps |
|
| Low Row (TRX Straps) |
|
|
Biceps Back |
|
| Single arm Row (TRX Straps) |
|
|
Biceps Back |
|
| Chest Flies (TRX Straps) |
|
|
Chest |
|
| Bicep Curls (TRX Straps) |
|
|
Biceps |
|
| Hamstring Pull-In (TRX Straps) |
|
|
Hamstrings |
|
| Hamstring Curl (TRX Straps) |
|
|
Hamstrings |
|
| Crunch and Curl (TRX Straps) |
|
|
Abs Biceps |
|
| Hill Runs - 30mins |
|
|
Quads Calves |
|
| Standing Banded Hamstring Curl (Single leg) |
|
|
Hamstrings |
|
| Banded Chest Fly |
|
|
Chest |
|
| Banded Tricep Kickback |
|
|
Triceps |
|
| Banded Deadlift |
|
|
Hamstrings |
|
| Dips (Chest focus) |
|
|
Chest |
|
| Controlled Forward Lunge (3sec) |
|
|
Quads |
|
| Pistol Squats (per leg) |
|
|
Quads |
|
| Adduction Machine |
|
|
Quads |
|
| Hex Bar Deadlift |
|
|
Quads Hamstrings |
|
| B Stance Hip Thrust (per side) |
|
|
Glutes Hamstrings |
|
| Broad Jump |
Incase Box jump isn't avail, 2 legged jump |
|
Calves Quads Hamstrings |
|
| Ab Wheel (on knees) |
|
|
Abs |
|
| Dragon Flag |
|
|
Abs |
|
| Cross Trainer (5-15mins) |
|
|
Quads |
|
| Cross Trainer (5mins) |
|
|
Quads |
|
| Tricep Kickback (Backpack) |
|
|
Triceps |
|
| Split Squats Deep Controlled (per Side) |
|
|
Quads Hamstrings |
|
| Paused Deadlift 1 sec (Just as you Break the floor) |
|
|
Glutes Quads Hamstrings |
|
| Reverse Sled |
|
|
Quads Calves |
|
| Push Sled |
|
|
Quads Hamstrings |
|
| Push Sled (1 lap) |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Reverse Sled (1 Lap) |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Incline Crunches ( Decline Bench) |
|
|
Abs |
|
| Split Squats (Smith Machine/Per Side) |
|
|
Glutes Quads Hamstrings |
|
| Long Run (10-12km) |
|
|
Quads Hamstrings |
|
| Banded Tricep Pushdown |
Temporary Video Link |
https://youtube.com/embed/uA_idJVmN6k?start=14 |
Triceps |
|
| Cable Crunch |
Temporary Video Link |
https://youtube.com/embed/2RrGnjxSsiA?start=138&end=170 |
Abs |
|
| Larsen Press |
Temporary Video Link |
https://youtube.com/embed/nEjlySkSVOU?start=31 |
Chest |
|
| Banded Shoulder press |
Temporary Video Link |
https://youtube.com/embed/nwjQIADavj8?start=9 |
Shoulders |
|
| Dumbbell Skull Crushers |
Temporary Video Link |
https://youtube.com/embed/1BDGIcMTSXc?start=1&end=8 |
Triceps |
|
| Banded Supinated Curl |
Temporary Video Link |
https://youtube.com/embed/BsdKS8tQOIg |
Biceps |
|
| Banded Reverse Flies |
Temporary Video Link |
https://youtube.com/embed/aeMyTY2ykjY?start=4 |
Back |
|
| Kneeling Sissy Squat (Band Assistance) |
Temporary Video Link |
https://youtube.com/embed/lKYZUHqPssg?start=9&end=19 |
Quads |
|
| Bent Over Y Raise |
Temporary Video Link |
https://youtube.com/embed/yn2Hlm5aFiA?start=35&end=55 |
Shoulders Back |
|
| Cable Chops (High to Low, Each side) |
Temporary Video Link |
https://www.youtube.com/embed/WKFHw415Vdw?start=23&end=35 |
Abs |
|
| Stair Master (5-10mins) |
|
|
Quads |
|
| Brisk Walk (5mins) |
|
|
Quads |
|
| Front Foot elevated Split squat |
|
|
Quads |
|
| Laying Down Knees to chest (Hip flexor/abs) |
|
|
Abs |
|
| Banded Chin up |
|
|
Biceps Back |
|
| 5 Minute Walk (backwards) |
|
|
Quads |
|
| Incline Dumbbell Curls (1sec rest at bottom) |
|
|
Biceps |
|
| Reverse Squat (Cable, Lying on ground) |
|
|
Quads |
|
| Weighted Side Bend (obliques) |
|
|
Abs |
|
| Single Leg Deadlift (Smith Machine) |
|
|
Hamstrings Glutes |
|
| Elevated heel Paused Squat (BB, 1sec) |
|
|
Glutes Quads Hamstrings |
|
| Sled (Pull half, Push half, 1 lap) |
|
|
Quads Back Calves Glutes Abs |
|
| Couch Stretch (15-30second holds, Per side) |
|
|
Quads |
|
| Front Foot elevated Split Squat (Bench/Plyo Box) |
|
|
Calves Glutes Quads Hamstrings |
|
| Exercise Bike (5mins) |
|
|
Quads Hamstrings |
|
| Tibialis Raise Single leg on bench, (DB- Strapped to foot, use Belt) |
|
|
Calves |
|
| Bike Ride 5km |
|
|
Quads |
|
| Bike Ride 10km |
|
|
Glutes Quads Hamstrings |
|
| Bike Ride 15km |
|
|
Quads Hamstrings |
|
| Bike Ride 20km |
|
|
Glutes Quads Hamstrings |
|
| Bike Ride 25km |
|
|
Glutes Quads Hamstrings |
|
| Bike Ride 30km |
|
|
Glutes Quads Hamstrings |
|
| Donkey Kicks |
|
|
Glutes |
|
| Hang Cleans |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Rope Climb (Machine, 30seconds) |
|
|
Forearms Biceps Shoulders |
|
| Romanian Deadlift (Backpack/Suitcase) |
|
|
Hamstrings |
|
| Vertical Traction Arm Curl |
Not sure of the machine, client wanted assumed some sort of arm curl or tricep machine... |
|
Biceps |
|
| Paused Benchpress (1sec, OnChest) |
|
|
Chest Triceps |
|
| Tempo Squat (3s Down 1s Pause 2s Up) |
|
|
Quads Hamstrings |
|
| Rogue Echo Bike ( 2mins - Warm up) |
|
|
Quads Hamstrings Triceps Biceps |
|
| Neutral Grip Flat DB Chest Press |
Temporary Video Link |
https://youtube.com/embed/Oq5MMAbUE2o?start=25&end=32 |
Chest |
|
| Physio Exercises (3-4) |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Side Wood Chop (per side, Obliques) |
Temporary Video Link |
https://youtube.com/embed/_ZTYFFV9z6Q?start=103&end=108 |
Abs |
|
| Assault Bike (1minute) |
|
|
Quads |
|
| Facepulls Rope (cables) |
Temporary Video Link |
https://youtube.com/embed/qfc70k40318?start=105&end=130 |
Shoulders Back |
|
| Banded Hammer Curl |
Temporary Video Link |
https://youtube.com/embed/SniJo-6t7Gk?start=23 |
Biceps |
|
| Double Arm Waves (Battle Rope) 45s |
Temporary Video Link |
https://youtube.com/embed/9YVE6Cq_XaI?start=2 |
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Banded Single Arm Lat pull down |
Temporary Video Link |
https://youtube.com/embed/2srBm6QYGMM |
Back |
|
| Banded Overhead Tricep Extension |
Temporary Video Link |
https://youtube.com/embed/ioMF-2ErRLw?start=3 |
Triceps |
|
| Polequin Step up (Assisted) |
|
|
Quads |
|
| Single Arm Banded Row (Per Side) |
Temporary Video Link |
https://youtube.com/embed/Tz-eIqfB-1Y?start=43 |
Back |
|
| Pike Push Ups |
Temporary Video Link |
https://youtube.com/embed/HT4G-uWcVcc?start=92&end=105 |
Chest Shoulders |
|
| Seated DB Good Morning |
Temporary Video Link |
https://youtube.com/embed/mh4qn6VYjJ4 |
Back Glutes |
|
| Split Squats (per Side) |
Temporary Video Link |
https://youtube.com/embed/5Os07LknSxU?start=87 |
Glutes Quads Hamstrings |
|
| Bent Over Dumbbell Row (Wide) |
Temporary Video Link |
https://youtube.com/embed/Rq4XIl-eMfI?start=14&end=22 |
Back |
|
| Shoulder External Rotation (DB, Pivot on Knee) |
Temporary Video Link |
https://www.youtube.com/embed/EAbDldSYUzU |
Shoulders |
|
| Frog Pump (Dumbbell) |
temporary video link |
https://youtube.com/embed/MQ62r2V7Lw8?start=21&end=27 |
Hamstrings Glutes |
|
| Knee Raise - Hip Flexor (DB + Belt, Hook foot in) |
Temporary Video Link |
https://youtube.com/embed/zYJenidorKQ?start=98 |
Glutes |
|
| Decline Push Ups |
|
|
Chest Triceps |
|
| Alternating Arm Waves (BattleRopes) 45s |
Temporary Video link |
https://youtube.com/embed/ZujykKeVZpM |
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Banded Crunch |
Termporary Video Link |
https://www.youtube.com/embed/iklssce7TMs?start=2&end=10 |
Abs |
|
| Floor Press (Dumbbell) |
Temporary Video Link |
https://youtube.com/embed/lNdi7VEf2Ew?start=65 |
Chest Triceps |
|
| Tibialis Raises (Leaning against a wall) |
Temporary Video Link |
https://youtube.com/embed/gNS_QjGAs_k?start=7 |
Calves |
|
| Pendlay Row |
Temporary Video Link |
https://youtube.com/embed/axoeDmW0oAY?start=140&end=150 |
Back |
|
| Supinated Dumbbell Curl |
Temporary Video Link |
https://youtube.com/embed/IElr6SrzI_4?start=25 |
Biceps |
|
| Sit Ups |
Temporary Video Link |
https://youtube.com/embed/s3PPU_2z9qo?end=4 |
Abs |
|
| Frog Pump (Bodyweight) |
Temporary Video Link |
https://youtube.com/embed/HyCiZVMMDW4?start=141&end=145 |
Hamstrings Glutes |
|
| Bicycle Crunches (Per side) |
Temporary Video Link |
https://youtube.com/embed/kUY4WA71e0Q?start=74&end=80 |
Abs |
|
| Frog Pump (Banded) |
Temporary Video Link |
https://youtube.com/embed/GLF9UVx0nPw?start=19&end=30 |
Glutes |
|
| Reverse Flies (Dumbbell) |
Temporary Video Link |
https://youtube.com/embed/hf7jnF45N_I?end=9 |
Shoulders |
|
| Flat Chest Press (Dumbbells) |
Temporary Video Link |
https://youtube.com/embed/xphvjGDZeYE?start=233&end=244 |
Chest |
|
| Single Arm Lat Pulldown (Per side) |
Temporary Video Link |
https://youtube.com/embed/eM162KNncD8?start=85&end=95 |
Back |
|
| Arnold Press (Dumbbell) (E) |
Temporary Video Link
Easier Version - 1 movement |
https://youtube.com/embed/6Z15_WdXmVw?start=10&end=17 |
Shoulders |
|
| Arnold Press (Dumbbell) |
Temporary Video Link |
https://youtube.com/embed/6Z15_WdXmVw?start=10&end=17 |
Shoulders Back |
|
| Dumbbell Pull-overs |
Temporary Video Link |
https://youtube.com/embed/tcHaHIQStsk?start=541&end=560 |
Back |
|
| Skull Crushers (EZ Bar) |
Temporary Video Link |
https://youtube.com/embed/D47mYdoKllE?start=34&end=45 |
Triceps |
|
| Cable Pull Overs |
Temporary Video Link |
https://www.youtube.com/embed/KNt8h8qVDZA?start=170&end=176 |
Back |
|
| Tricep Kickbacks (cables) |
Temporary Video Link |
https://youtube.com/embed/8N_FtjbpO2k?start=87&end=93 |
Triceps |
|
| Tricep Kickback (Dumbbell) |
Temporary Video Link |
https://www.youtube.com/embed/zNCOBmtoeY4?start=128&end=136 |
Triceps |
|
| Ski erg (1 Minute) |
Temporary Video Link |
https://youtube.com/embed/B0lIgT5PHc8?start=86&end=90 |
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Overhead Tricep extension (cable) |
Temporary Video Link |
https://youtube.com/embed/SLYwsE_W1eM?start=32&end=40 |
Triceps |
|
| Polequin Step up |
Temporary Video Link |
https://youtube.com/embed/AzbtpwYr2So?start=5&end=15 |
Quads |
|
| Double Pump Body Squat |
Temporary Video Link |
https://www.youtube.com/embed/1eB8xa7r_e4?start=10&end=20 |
Glutes Quads |
|
| Bent-Over KB Face pulls (Towel) |
rear delt focus, keeping it high to ensure appropriate activation
Temporary Video link |
https://www.youtube.com/embed/ZkejMso2D9I?start=3&end=16 |
Shoulders Back |
|
| Tibialis Raise Single leg on bench (Kettle bell, Per side) |
Temporary Video Link |
https://youtube.com/embed/MslHL6pCROA?start=66&end=80 |
Calves |
|
| Single Arm Kettle Bell Row |
Temporary Video Link |
https://www.youtube.com/embed/4awRYeiQErs?start=2&end=8 |
Biceps Back |
|
| Kettle Bell Clean and Press (per side) |
Temporary Video Link |
https://www.youtube.com/embed/sAtZ4yAsQnI?start=14&end=23 |
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Cable Chops (Low to High, Each side) |
Temporary Video Link |
https://www.youtube.com/embed/rHfjG2Oflz0?start=24&end=36 |
Abs |
|
| Knee Raise - Hip flexor (on Box, Kettle Bell, Per Side) |
(Temporary Video Link)
Standing on Elevated area Box/bench/stair-step)
Hook 1 leg into Kettlebell, raise the knee thinking of activating your hip flexors
Keep the pelvis level and allow the hip flexor to contract to bring the knee up and maintaining a circular range of motion through the movement will help with keeping the focus on the hip flexor, |
https://www.youtube.com/embed/v7ACdKPXMf8?start=1&end=15 |
Glutes |
|
| Cat - Cow (Slow controlled) |
Max 6-8 reps |
https://www.youtube.com/embed/kqnua4rHVVA?start=46&end=66 |
Back Abs |
|
| Cross Arm Stretch (10seconds per side) |
Temporary Video Link |
https://www.youtube.com/embed/aIq0fLi8iak?start=5&end=15 |
Chest Abs |
|
| Straight legs Toe touch ( Pulses 10sec,) |
Stretch |
|
Hamstrings |
|
| Inverted Row (Dining Table) |
|
https://www.youtube.com/embed/tlD2GObcF3s?start=103&end=118 |
Back |
|
| DB Lateral Raises (30 Second Round) |
|
|
Shoulders |
|
| DB Shoulder press (30 Second Round) |
|
|
Shoulders |
|
| DB Flat Chest Press (30 Second Round) |
|
|
Chest |
|
| Meadow Rows (Landmine bar) |
Temporary Video link! - Rip the god |
https://www.youtube.com/embed/EsmIWi_0lio?start=112&end=125 |
Back |
|
| Single Arm - Tricep Pushdown (Cable) |
|
|
Triceps |
|
| Wall Neck bridge Hold (5-20s) |
tba |
|
Shoulders |
|
| Neck bridge on wall, Slow |
|
|
Shoulders |
|
| Standing Quad Stretch (10-30 sec holds) |
Stretch - temp video |
https://www.youtube.com/embed/zFpq_j453hQ?start=20&end=25 |
Quads |
|
| Lat Pulldown (Pronated) |
https://www.youtube.com/embed/O94yEoGXtBY?start=210&end=230
Temp Video link , old one not displaying???? |
https://www.youtube.com/embed/1T9NIr1C7rI |
Back |
|
| Cable Glute Pull-Through |
Temporary Video Link |
https://www.youtube.com/embed/NEDrQPoITMc?start=1&end=12 |
Glutes |
|
| Incline Cable Chest Press |
Temporary Video Link |
https://www.youtube.com/embed/CNvSbud0HgM?start=45&end=60 |
Chest |
|
| Brisk Walk *Incline( 10-15min) |
|
|
Calves |
|
| Reverse Hyperextensions |
|
|
Glutes |
|
| Push Bike (5mins) |
|
|
Glutes |
|
| Incline Bench press (Mid Grip) |
|
|
Chest |
|
| Wide Grip Row (Chest Supported) |
|
|
Back |
|
| Smith Machine Squats (Elevated Heels) |
|
|
Quads |
|
| 90 90 Hip Stretch (10-15second holds per side) |
Temp Video |
https://www.youtube.com/embed/dGVBm19BFpE?start=20&end=60 |
Quads Abs |
|
| Nordic Curl (Banded Assistance on Negative) |
Temporary Video Link |
https://www.youtube.com/embed/49Uozp9wfik?start=300&end=320 |
Hamstrings |
|
| Assault Bike (10mins) |
|
|
Hamstrings |
|
| Assault Bike (5mins) |
|
|
Hamstrings |
|
| Glute Kickback per side (Machine) |
|
|
Glutes |
|
| Glute Bridge (Dumbbell) |
Temporary Video Link |
https://www.youtube.com/embed/JpDDoINkrog?start=1&end=10 |
Glutes |
|
| B stance Romanian Deadlift (Dumbbell) (Per Side) |
Temporary Video Link |
https://www.youtube.com/embed/9fpVKUw9m_k?start=5&end=15 |
Glutes |
|
| simon test /haha |
|
|
Hamstrings |
|
| simon test+hehe |
|
|
Hamstrings |
|
| Single Leg Glute Bridge (Per side, DB) |
Temporary Video Link |
https://www.youtube.com/embed/1u5ZDhtYC8s?start=1&end=7 |
Glutes |
|
| Kettle Bell Halo |
Temporary Training Video |
https://www.youtube.com/embed/Zy6bgAxPeks?start=26&end=32 |
Shoulders Abs |
|
| Bottoms-Up Kettle bell press |
|
https://www.youtube.com/embed/J5LEpIZSDS0?start=13&end=25 |
Shoulders |
|
| Turkish Get-Ups (Per side) |
Temporary Video Link |
https://www.youtube.com/embed/0bWRPC49-KI?start=15&end=113 |
Shoulders Abs |
|
| Glute Machine |
Assumed kickback thing, just client watned |
|
Glutes |
|
| Reverse Flies (Cable) |
Temporary Video Link |
https://www.youtube.com/embed/lq9K3lnHWKk?start=53&end=59 |
Shoulders |
|
| Deadhangs (for time) |
|
|
Forearms |
|
| Walk (3-5km) |
|
|
Calves |
|
| Lat Pulldown (Neutral Grip) |
|
|
Back |
|
| Standing Calf Raise (3s Pause at the Bottom) |
|
|
Calves |
|
| Seated Hamstring Curls |
|
|
Hamstrings |
|
| Polequin Step up (Bodyweight) |
|
https://youtube.com/embed/AzbtpwYr2So?start=5&end=15 |
Quads |
|
| Mountain Biking 5-10km |
|
|
Quads Hamstrings |
|
| Kayaking 30-60mins |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Copenhagen Plank 25sec per side (TRX/Bench) |
Temporary vIdeo Link |
https://www.youtube.com/embed/nC8Rhn5Fe2k?start=2&end=8 |
Abs |
|
| TRX Crunch (pause for difficulty) |
Temporary Video Link |
https://www.youtube.com/embed/8kvOh3dS1_0?start=41&end=52 |
Abs |
|
| Single leg TRX Squat (Per side, Pause for difficulty) |
Temporary Video Link |
https://www.youtube.com/embed/FF8rkUl92BE?start=23&end=35 |
Quads Hamstrings Glutes |
|
| Box Steps (physio given exercise) |
Client should have example as is request |
|
Hamstrings |
|
| 3-5 Minute (Elliptical- warm up!) |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Seated Hamstring Stretch (30 seconds) |
Stretching-No Video |
|
Calves |
|
| Squat Hold Stretch (30 seconds) |
Stretching-No Video |
|
Hamstrings |
|
| Kneeling Hip Flexor Stretch (30 second) |
Stretching-No Video |
|
Quads |
|
| Butterfly Stretch (30 Seconds) |
Stretching-No Video |
|
Hamstrings |
|
| Wall assisted chest stretch (30 seconds) |
Stretching-No Video |
|
Chest |
|
| Overhead tricep stretch (30 seconds) |
Stretching-No Video |
|
Triceps |
|
| Shoulder Dislocations (broom stick) |
Stretching-No Video |
|
Chest |
|
| Hamstring Curls |
Temporary Video Link |
https://www.youtube.com/embed/39lFV_D63GQ?start=3&end=7 |
Hamstrings |
|
| Handstand Hold (As long as possible) |
|
|
Shoulders |
|
| 2min Skip Or 5min Brisk Walk |
|
|
Chest Quads Hamstrings Triceps Biceps Shoulders Back Calves Glutes Forearms Abs |
|
| Kegels (Pelvic Floor) |
|
|
Glutes |
|