American Council on Exercise (ACE) - Exercise Library

American Council on Exercise (ACE) - Exercise Library
Quickly and easily find thorough, step-by-step instructions with crisp photos demonstrating every movement. It’s a great resource for any fitness professional and a valuable tool you can pass along to clients to help ensure proper and effective form. You can feel confident knowing this extensive library was developed by ACE—with complete instructions and safe technique based on the latest in exercise science.
Amercian Council on Exercise (ACE)
  • Stability Ball Knee Tucks
    Stability Ball Knee TucksTarget Body Part: Abs,Legs - Calves and Shins
    Primary Muscles: Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

  • Seated Medicine Ball Trunk Rotations
    Seated Medicine Ball Trunk RotationsTarget Body Part: Abs
    Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Sit on a mat/floor with your knees bent, feet together, heels...

  • Ankle Flexion
    Ankle Flexion Target Body Part: Legs - Calves and Shins
    Primary Muscles: Tibialis Anterior
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Assume a seated position, extending one leg out in front. Sec...

  • Stability Ball Prone Walkout
    Stability Ball Prone WalkoutTarget Body Part: Abs,Back
    Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

  • Supermans
    SupermansTarget Body Part: Back,Butt/Hips,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...

  • Bird-dog
    Bird-dogTarget Body Part: Abs,Back,Butt/Hips
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

  • Dumbbell Step-up
    Dumbbell Step-upTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: Dumbbells,Raised Platform/Box

    Step 1

    Starting Position: Stand with your feet parallel about hip width apart while hol...

  • Front Plank
    Front PlankTarget Body Part: Abs,Back
    Primary Muscles: Erector Spinae,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

  • Stability Ball Dumbbell Fly
    Stability Ball Dumbbell FlyTarget Body Part: Abs,Chest
    Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells,Stability Ball

    Step 1

    Starting Position: Sit on a properly inflated stability ball (one that compresse...

  • Stability Ball Dumbbell Overhead Triceps Extension
    Stability Ball Dumbbell Overhead Triceps ExtensionTarget Body Part: Abs,Arms
    Primary Muscles: Transverse Abdominus,Triceps
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells,Stability Ball

    Step 1

    Starting Position: Sit on a properly-inflated stability ball (one that compresse...

  • Stability Ball Dumbbell Press
    Stability Ball Dumbbell PressTarget Body Part: Abs,Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells,Stability Ball

    Step 1

    Starting Position: Sit on a properly inflated stability ball (one that compresse...

  • Stability Ball Pikes
    Stability Ball PikesTarget Body Part: Abs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

  • TRX ® Suspended Lunge
    TRX ® Suspended LungeTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Stand in front of the anchor point and interlock the two TRX ...

  • Cat-Camel
    Cat-CamelTarget Body Part: Back,Chest
    Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Serratus Anterior,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

  • Contralateral Limb Raises
    Contralateral Limb RaisesTarget Body Part: Back,Butt/Hips,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...

  • Dumbbell Front Squat
    Dumbbell Front SquatTarget Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand with your feet slightly wider than hip-width, facing ou...

  • Dumbbell Lateral Raise
    Dumbbell Lateral RaiseTarget Body Part: Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts)
    Exercise Level: Beginner
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

  • Inverted Flyers
    Inverted FlyersTarget Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting position: Stand with feet ...

  • Dumbbell Bench Press
    Dumbbell Bench PressTarget Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
    Exercise Level: Intermediate
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat b...

  • Dumbbell Front Raise
    Dumbbell Front RaiseTarget Body Part: Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts)
    Exercise Level: Beginner
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand holding dumbbells in front of you thighs using a closed...

  • Dumbbell Triceps Kickback
    Dumbbell Triceps KickbackTarget Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Beginner
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Hold a dumbbell in your left hand and assume a split-stance p...

  • Lat Pulldown
    Lat PulldownTarget Body Part: Back
    Primary Muscles: Latissimus Dorsi (Lats)
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: From either a seated or standing position, grasp the handles ...

  • Stability Ball Push-Up
    Stability Ball Push-UpTarget Body Part: Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Posterior Deltoids (delts)
    Exercise Level: Intermediate
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

  • Stability Ball Reverse Extensions
    Stability Ball Reverse ExtensionsTarget Body Part: Back,Butt/Hips
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes)
    Exercise Level: Advanced
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

  • Stability Ball Shoulder Stabilization
    Stability Ball Shoulder StabilizationTarget Body Part: Back,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Trapezius (Traps)
    Exercise Level: Intermediate
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

  • Standing Dumbbell Overhead Triceps Extension
    Standing Dumbbell Overhead Triceps ExtensionTarget Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand in a split-stance position holding a dumbbell with both...

  • Triceps Pushdown
    Triceps PushdownTarget Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Grasp the cable / band handles with a closed, pronated grip (...

  • Barbell Deadlift
    Barbell DeadliftTarget Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting position: Stand with your feet slightly wider than shoulder-width, with...

  • Bent Knee Push-up
    Bent Knee Push-upTarget Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

  • Bodyweight Squat
    Bodyweight SquatTarget Body Part: Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Begin standing with your feet

  • Downward-facing Dog
    Downward-facing DogTarget Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Trapezius (Traps),Triceps
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

  • Glute Activation Lunges
    Glute Activation LungesTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet together and your arms raised in front t...

  • Mountain Climbers
    Mountain ClimbersTarget Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

  • Partner Assisted Bodyweight Squats
    Partner Assisted Bodyweight SquatsTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Extensors,Flexors,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Two training partners should stand approximately arm's length...

  • Single-arm, Single-leg Romanian Dead Lift
    Single-arm, Single-leg Romanian Dead Lift Target Body Part: Back,Butt/Hips
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Rhomboids,Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand with your feet together, holding a dumbbell in your lef...

  • Spider Walks
    Spider WalksTarget Body Part: Full Body/Integrated
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Quadriceps (quads),Rectus Abdominus (abs),Rhomboids,Rotator Cuff,Serratus Anterior,Transverse Abdominus,Trapezius (Traps),Triceps
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Lie prone (on stomach) on the floor placing your hands ...

  • Supine Hip Flexor Stretch
    Supine Hip Flexor StretchTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Flexors,Hamstrings
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

  • V Sit Partner Rotations with Medicine Ball
    V Sit Partner Rotations with Medicine BallTarget Body Part: Abs
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: With a workout partner sit back-to-back on the floor so that ...

  • 90 Lat Stretch
    90 Lat StretchTarget Body Part: Back
    Primary Muscles: Latissimus Dorsi (Lats)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand with your feet hip-width apart with arms by your ...

  • Agility Ladder: Lateral Shuffle
    Agility Ladder: Lateral ShuffleTarget Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior
    Exercise Level: Advanced
    Equipment Needed: Ladder

    Step 1

    Starting Position: Stand directly in a square at one end of the ladder with your...

  • Alternate Leg Push-off
    Alternate Leg Push-off Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior
    Exercise Level: Advanced
    Equipment Needed: Raised Platform/Box

    Step 1

    Starting Position: Stand facing a r...

  • Barbell Bent-over Row
    Barbell Bent-over RowTarget Body Part: Arms,Back,Full Body/Integrated,Shoulders
    Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Rhomboids
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Stand with your feet slightly wider than shoulder-width, with...

  • Bodyweight Dips
    Bodyweight DipsTarget Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Intermediate
    Equipment Needed: Dip bar

    Step 1

    STARTING POSITION: Start by standing between the dip bars, grasping each bar fir...

  • BOSU® Lateral Jumps
    BOSU<sup>®</sup> Lateral JumpsTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: BOSU Trainer

    Step 1

    Starting Position: Place a BOSU® balance trainer on the floor 3-6...

  • Box Jumps
    Box JumpsTarget Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: Raised Platform/Box

    Step 1

    Starting Position: Place a 6-12" raised platform or box on the floor 3-6" in fro...

  • Childs Pose
    Childs PoseTarget Body Part: Abs,Back,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel with both knees directly under your hips and feet plant...

  • Dumbbell Incline Press
    Dumbbell Incline PressTarget Body Part: Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Grasp two dumbbells and lie supine (on your back) on an incli...

  • Forward Cone Jumps
    Forward Cone JumpsTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: Cones

    Step 1

    Starting Position: Place a series of cones 18-24" apart in a straight line on a ...

  • Forward Lunge
    Forward LungeTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet together. Depress and retract your scapu...

  • Forward Stepping over Cones
    Forward Stepping over Cones Target Body Part: Abs,Butt/Hips
    Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Cones

    Step 1

    Starting Position: Place a series of cones 18-30" apart in a straight line on a ...

  • Glute Bridge Single Leg Progression
    Glute Bridge Single Leg ProgressionTarget Body Part: Back,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on y...

  • Half-kneeling Lift (Hay Bailer)
    Half-kneeling Lift (Hay Bailer)Target Body Part: Abs
    Primary Muscles: Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Start in a half-kneeling position with the left foot forward....

  • Half-Kneeling Wood Chop
    Half-Kneeling Wood ChopTarget Body Part: Abs
    Primary Muscles: Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Start in a half-kneeling position with the left foot forward....

  • Hexagon Drill
    Hexagon DrillTarget Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs),Soleus
    Exercise Level: Advanced
    Equipment Needed: Cones

    Step 1

    Starting Position: Set up six cones in a hexagon, making each segment about 2 fe...

  • Inchworms
    InchwormsTarget Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
    Primary Muscles: Full Body/Integrated
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  From a standing position with your feet together or sli...

  • Jammer - Torso Rotations
    Jammer - Torso RotationsTarget Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Triceps
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Place the end of...

  • Jump and Reach
    Jump and ReachTarget Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Downward Phase: ...

  • Kneeling Lat Stretch (w/bench)
    Kneeling Lat Stretch (w/bench)Target Body Part: Back
    Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rotator Cuff,Triceps
    Exercise Level: Beginner
    Equipment Needed: Bench

    Step 1

    Starting Position: Kneel on an exer...

  • Kneeling TA Stretch
    Kneeling TA StretchTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Quadriceps (quads),Tibialis Anterior
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneeling on both knees, hip-width apart, with your feet in pl...

  • Lateral Cone Jumps
    Lateral Cone JumpsTarget Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Soleus,Tibialis Anterior
    Exercise Level: Intermediate
    Equipment Needed: Cones

    Step 1

    Starting Position: Place a series of cones 18-24" apart in a straight line on a ...

  • Leg Crossover Stretch
    Leg Crossover Stretch Target Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

  • Medicine Ball Lunge to Chest Pass
    Medicine Ball Lunge to Chest PassTarget Body Part: Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Pectorals (pecs),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    Before you begin

  • Overhead Triceps Stretch
    Overhead Triceps StretchTarget Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand with feet hip-width apart and roll your shoulders...

  • Partner Standing Row with Resistance Tubing
    Partner Standing Row with Resistance Tubing Target Body Part: Arms,Back,Butt/Hips
    Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: You and a training partner should have specialized resistance...

  • Power Clean
    Power CleanTarget Body Part: Full Body/Integrated
    Primary Muscles: Full Body/Integrated
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Stand in front of a barbell, with your feet shoulder to hip-w...

  • Quadruped Bent-knee Hip Extensions
    Quadruped Bent-knee Hip ExtensionsTarget Body Part: Abs,Butt/Hips
    Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exer...

  • Shoulder Packing
    Shoulder PackingTarget Body Part: Back,Shoulders
    Primary Muscles: Latissimus Dorsi (Lats),Rhomboids,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet hip-width apart, toes pointing forward, ...

  • Shoulder Stability-Mobility Series - I, Y, T, W Formations
    Shoulder Stability-Mobility Series - I, Y, T, W Formations Target Body Part: Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Latissimus Dorsi (Lats),Levator Scapulae,Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie fl...

  • Side Lunge
    Side LungeTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet parallel facing forward and hip-width ap...

  • Single Arm Barbell Jammer
    Single Arm Barbell JammerTarget Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Rotator Cuff,Serratus Anterior,Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Place the end of...

  • Single Leg Push-off
    Single Leg Push-offTarget Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Raised Platform/Box

    Step 1

    Starting Position: Stand facing a raised platform or a plyometric jump box, plac...

  • Single Leg Squat
    Single Leg SquatTarget Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your ...

  • Single Leg Stand
    Single Leg StandTarget Body Part: Abs
    Primary Muscles: Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with both feet together or spread a few inches apart (2...

  • Single-leg Stand with Airex Pad
    Single-leg Stand with Airex PadTarget Body Part: Abs
    Primary Muscles: Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Airex Pad

    Step 1

    Starting Position: Stand on an Airex pad with both feet together or spread a few...

  • Sprinter Pulls
    Sprinter PullsTarget Body Part: Full Body/Integrated
    Primary Muscles: Full Body/Integrated
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Assume a ½ kneeling position with your right leg forward, left leg back, ...

  • Standing Ankle Mobilization
    Standing Ankle MobilizationTarget Body Part: Legs - Calves and Shins
    Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand if front of a wall with feet placed a few inches ...

  • Standing Barbell Shrug
    Standing Barbell ShrugTarget Body Part: Back
    Primary Muscles: Rhomboids,Trapezius (Traps)
    Exercise Level: Intermediate
    Equipment Needed: Barbell

    Step 1

    Starting position: Stand with your feet slightly wider than shoulder-width, with...

  • Standing Chest Stretch
    Standing Chest StretchTarget Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Stand with your feet hip-width apart, toes pointing forward and arms by your sid...

  • Standing Dorsi-Flexion (Calf Stretch)
    Standing Dorsi-Flexion (Calf Stretch)Target Body Part: Legs - Calves and Shins
    Primary Muscles: Gastrocnemius,Soleus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand facing a wall, arms length away with your feet hip-widt...

  • Standing Gate Openers (Frankensteins)
    Standing Gate Openers (Frankensteins)Target Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet  hip-width apart, toes pointing for...

  • Standing Hamstrings Curl
    Standing Hamstrings CurlTarget Body Part: Abs,Legs - Thighs
    Primary Muscles: Hamstrings,Obliques,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...

  • Standing Leg Extension
    Standing Leg ExtensionTarget Body Part: Abs,Legs - Thighs
    Primary Muscles: Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...

  • Standing Lift (Hay Bailer)
    Standing Lift (Hay Bailer)Target Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    The lift (hay bailer) is a functional, yet advanced movement that needs to be le...

  • Standing Shoulder Extension
    Standing Shoulder ExtensionTarget Body Part: Arms
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand in a split-stance position with the right leg in ...

  • Standing Triangle Straddle Bends
    Standing Triangle Straddle BendsTarget Body Part: Back,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand with your feet in straddle position (wider than h...

  • Step Stretch
    Step StretchTarget Body Part: Legs - Calves and Shins
    Primary Muscles: Gastrocnemius
    Exercise Level: Intermediate
    Equipment Needed: Raised Platform/Box

    Step 1

    Starting Position:  Place a step with two risers on each side (or used a ra...

  • Stomach Crawls
    Stomach Crawls Target Body Part: Full Body/Integrated
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Quadriceps (quads),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Lie flat on the floor placing your hands in front of sh...

  • Sumo Rotational Squats
    Sumo Rotational SquatsTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    This exercise is a dynamic movement exercise used to prepare the body for activi...

  • Supine 90-90 Hip Rotator Stretch
    Supine 90-90 Hip Rotator StretchTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on y...

  • Supine Hollowing with Lower Extremity Movements
    Supine Hollowing with Lower Extremity MovementsTarget Body Part: Abs
    Primary Muscles: Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

  • Supine Snow Angel (Wipers) Exercise
    Supine Snow Angel (Wipers) ExerciseTarget Body Part: Abs,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

  • T Drill
    T Drill Target Body Part: Full Body/Integrated
    Primary Muscles: Adductors,Biceps,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: Cones

    Step 1

    Starting Position: Begin in a three-point stance with the hips flexed, knees ben...

  • Triceps Extension with Tubing (partner resisted)
    Triceps Extension with Tubing (partner resisted) Target Body Part: Abs,Arms,Butt/Hips
    Primary Muscles: Latissimus Dorsi (Lats),Posterior Deltoids (delts),Triceps
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: You and a traini...

  • TRX ® Atomic Push-up
    TRX ® Atomic Push-upTarget Body Part: Abs,Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Place your feet securely into the foot cradles positioned dir...

  • TRX ® Back Row
    TRX ® Back RowTarget Body Part: Abs,Arms,Back
    Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles in each hand, turn yourself to face t...

  • TRX ® Biceps Curl
    TRX ® Biceps CurlTarget Body Part: Abs,Arms
    Primary Muscles: Biceps,Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles in each hand, turn yourself to face t...

  • TRX ® Hamstrings Curl
    TRX ® Hamstrings Curl Target Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Hamstrings
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Place your feet securely into the foot cradles positioned dir...

  • TRX ® Single-arm Chest Press
    TRX ® Single-arm Chest PressTarget Body Part: Abs,Arms,Chest
    Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding both TRX handles or foot cradles in your left hand, t...

  • Warrior I
    Warrior ITarget Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand with your feet hip-width apart, toes pointing for...

  • Push-up with Single-leg Raise
    Push-up with Single-leg RaiseTarget Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Pectorals (pecs),Triceps
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

  • Push-up
    Push-upTarget Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

  • Bear Crawl
    Bear CrawlTarget Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exer...

  • Standing Cable Rotation
    Standing Cable RotationTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Stand sideways to a cable / band with your feet hip-width apa...

  • Standing Dumbbell Hammer Curl
    Standing Dumbbell Hammer CurlTarget Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

  • Barbell High Back Squat
    Barbell High Back SquatTarget Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Step under the bar in a split-stance position (one foot on ei...

  • Hip Rotations (Push-up Position)
    Hip Rotations (Push-up Position)Target Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    This exercise is a dynamic movement exercise used to prepare the body for activi...

  • Standing Wood Chop
    Standing Wood ChopTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    The wood chop is a functional, yet advanced movement that needs to be learned in...

  • Bent-Knee Sit-up / Crunches
    Bent-Knee Sit-up / CrunchesTarget Body Part: Abs
    Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie in a supine (on your back) position on a mat with your kn...

  • Squat Jumps
    Squat JumpsTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet feet hip-width apart, arms by your sides...

  • Standing Medicine Ball Trunk Rotations
    Standing Medicine Ball Trunk RotationsTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Stand holding a medicine ball with your feet hip-width apart....

  • Side Plank with Bent Knee
    Side Plank with Bent KneeTarget Body Part: Abs,Butt/Hips
    Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your right side on an exercise mat with your left leg ...

  • Stability Ball Shoulder (Glute) Bridge
    Stability Ball Shoulder (Glute) Bridge Target Body Part: Abs,Back,Butt/Hips
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie supine (on your back) on a mat, placing the backs of your...

  • Standing Cable Flyers
    Standing Cable FlyersTarget Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Intermediate
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    STARTING POSITION: Position the cable handles approximately level with the middl...

  • Supine Reverse Crunches
    Supine Reverse CrunchesTarget Body Part: Abs
    Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie in a supine (on your back) position on a mat with your kn...

  • TRX ® Assisted Side Lunge with Arm Raise
    TRX ® Assisted Side Lunge with Arm RaiseTarget Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Rhomboids
    Exercise Level: Intermediate
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles in each hand, turn to face the anchor...

  • TRX ® Suspended Knee Tucks
    TRX ® Suspended Knee TucksTarget Body Part: Abs,Chest
    Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Place your feet securely into the foot cradles positioned dir...

  • Cobra
    CobraTarget Body Part: Abs,Back
    Primary Muscles: Erector Spinae,Transverse Abdominus,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

  • Dumbbell Deadlift
    Dumbbell DeadliftTarget Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Advanced
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Place two dumbbells at your sides, slightly forward of your f...

  • Stability Ball Russian Twist
    Stability Ball Russian TwistTarget Body Part: Abs,Back
    Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Sit on a properly inflated stability ball (one that compresse...

  • Lunge with Elbow Instep
    Lunge with Elbow InstepTarget Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Full Body/Integrated,Hamstrings,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet hip width apart. Depress and retract you...

  • BOSU® Squat Jumps
    BOSU<sup>®</sup> Squat JumpsTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: BOSU Trainer

    Step 1

    Starting Position: Place a BOSU® balance trainer on the floor 3-6...

  • Stability Ball Hamstring Curl
    Stability Ball Hamstring CurlTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Hamstrings
    Exercise Level: Intermediate
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Lie supine (on your back) on a mat, placing the backs of your...

  • TRX ® Single-arm Row
    TRX ® Single-arm RowTarget Body Part: Abs,Arms,Back
    Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles or foot cradles in your right hand, t...

  • Hip Hinge
    Hip HingeTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Hamstrings
    Exercise Level: Beginner
    Equipment Needed: Barbell

    Step 1

    Starting Position: While standing, position your feet shoulder-width apart, side...

  • Single-arm Dumbbell Row
    Single-arm Dumbbell Row Target Body Part: Back
    Primary Muscles: Latissimus Dorsi (Lats),Rhomboids
    Exercise Level: Intermediate
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Holding a dumbbell in your right hand, bend over to place you...

  • Dirty Dog
    Dirty DogTarget Body Part: Abs,Butt/Hips
    Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    This exercise is a dynamic movement exercise used to prepare the body for activi...

  • Side Plank (Modified)
    Side Plank (Modified)Target Body Part: Abs,Butt/Hips
    Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your side on an exercise mat with your legs extended a...

  • Supine Reverse Marches
    Supine Reverse MarchesTarget Body Part: Abs
    Primary Muscles: Erector Spinae,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

  • Barbell Bench Press
    Barbell Bench PressTarget Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
    Exercise Level: Beginner
    Equipment Needed: Barbell,Bench

    Step 1

    Starting Position: Lie supine (on your back) on a flat bench with your feet firm...

  • Barbell Calf Raises
    Barbell Calf RaisesTarget Body Part: Legs - Calves and Shins
    Primary Muscles: Gastrocnemius,Soleus
    Exercise Level: Intermediate
    Equipment Needed: Barbell

    Step 1

    Starting Position: Step under the bar in a split-stance position (one in front o...

  • Barbell Forward Lunge
    Barbell Forward LungeTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: Barbell

    Step 1

    Starting Position: Stand with your feet parallel and hip width apart. Place a li...

  • Barbell Jammers
    Barbell JammersTarget Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Place the end of a standard barbell in a corner so that it wi...

  • Barbell Push Press
    Barbell Push PressTarget Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Posterior Deltoids (delts),Quadriceps (quads),Soleus,Trapezius (Traps),Triceps
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Step under the bar in a split-stance position (one foot in fr...

  • Chin-ups
    Chin-ups Target Body Part: Arms,Back
    Primary Muscles: Biceps,Latissimus Dorsi (Lats)
    Exercise Level: Intermediate
    Equipment Needed: Pull up bar

    Step 1

    Starting Position: Stand under the chin-up bar and reach your arms overhead with...

  • CKC Parascapular Exercises
    CKC Parascapular ExercisesTarget Body Part: Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

  • Cycled Split-Squat Jump
    Cycled Split-Squat JumpTarget Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand in an athl...

  • Decline Barbell Press
    Decline Barbell Press Target Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
    Exercise Level: Intermediate
    Equipment Needed: Barbell,Bench

    Step 1

    Starting Position: Lie supine (on your back) on a decline bench (at an angle bet...

  • Double Leg Tuck Jump
    Double Leg Tuck JumpTarget Body Part: Butt/Hips
    Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your ...

  • Dumbbell Preacher Curl
    Dumbbell Preacher CurlTarget Body Part: Arms
    Primary Muscles: Biceps,Flexors
    Exercise Level: Beginner
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Sit or stand with the backside of your upper and lower arm re...

  • Dumbbell Wrist Curl - Extension
    Dumbbell Wrist Curl - ExtensionTarget Body Part: Arms
    Primary Muscles: Extensors
    Exercise Level: Beginner
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

  • Dumbbell Wrist Curl - Flexion
    Dumbbell Wrist Curl - FlexionTarget Body Part: Arms
    Primary Muscles: Flexors
    Exercise Level: Beginner
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

  • Dumbbell Wrist Curl - Supination / Pronation
    Dumbbell Wrist Curl - Supination / Pronation Target Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Beginner
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

  • Forward Hurdle Run
    Forward Hurdle RunTarget Body Part: Butt/Hips,Legs - Calves and Shins
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
    Exercise Level: Beginner
    Equipment Needed: Hurdles

    Step 1

    Starting Position: Stand facing a row of hurdles (the hurdles should be spaced s...

  • Forward Linear Jumps
    Forward Linear JumpsTarget Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your ...

  • Forward Linear Ladder Drill
    Forward Linear Ladder DrillTarget Body Part: Full Body/Integrated
    Primary Muscles: Adductors,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Ladder

    Step 1

    Starting Position: Stand with your feet hip-width apart at the end of the ladder...

  • Forward Lunge with Arm Drivers
    Forward Lunge with Arm DriversTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet together and your arms raised in front t...

  • Glute Bridge
    Glute BridgeTarget Body Part: Abs,Butt/Hips
    Primary Muscles: Gluteus Maximus (glutes),Rectus Abdominus (abs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on your back) on an exercise mat or the floor in ...

  • Incline Reverse Lateral Dumbbell Raise
    Incline Reverse Lateral Dumbbell RaiseTarget Body Part: Back,Shoulders
    Primary Muscles: Posterior Deltoids (delts),Rhomboids,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Holding two dumbbells, sit on a bench facing the backrest ang...

  • Kneeling Hip-flexor Stretch
    Kneeling Hip-flexor Stretch Target Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Flexors,Obliques,Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: From a kneeling position place the left knee on the floor (or...

  • Kneeling Reverse Fly
    Kneeling Reverse FlyTarget Body Part: Back,Shoulders
    Primary Muscles: Posterior Deltoids (delts),Rhomboids,Trapezius (Traps)
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Kneel on a mat holding resistance cable or band handles in bo...

  • Lateral Hurdle Run
    Lateral Hurdle RunTarget Body Part: Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
    Exercise Level: Intermediate
    Equipment Needed: Hurdles

    Step 1

    Starting Position: Stand to the side of the hurdles so that they are lying to yo...

  • Lateral Neck Flexion
    Lateral Neck FlexionTarget Body Part: Neck
    Primary Muscles: Levator Scapulae,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand with your feet hip-width apart, toes pointing for...

  • Lateral Over Unders
    Lateral Over UndersTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment,Raised Platform/Box

    Step 1

    Starting Position:  Using two stacks of risers; height not exceeding the to...

  • Lateral Shuffles
    Lateral ShufflesTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Cones

    Step 1

    Starting Position: Set out cones approximately 5 yards apart, stand at the far l...

  • Lateral Zig Zags
    Lateral Zig ZagsTarget Body Part: Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Soleus
    Exercise Level: Advanced
    Equipment Needed: Cones

    Step 1

    Starting Position: Lay out your cones as illustrated creating a zig-zag line for...

  • Lunge with Overhead Press
    Lunge with Overhead PressTarget Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Stand with your feet together. Depress and retract your scapu...

  • Lying Barbell Triceps Extensions
    Lying Barbell Triceps Extensions Target Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Intermediate
    Equipment Needed: Barbell,Bench

    Step 1

    Starting Position: Holding a barbell with a closed, pronated grip (palms facing ...

  • Lying Dumbbell Pec Fly
    Lying Dumbbell Pec FlyTarget Body Part: Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
    Exercise Level: Intermediate
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat b...

  • Lying Dumbbell Pullovers
    Lying Dumbbell PulloversTarget Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Intermediate
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Holding a dumbbell in the palms of both hands, lie supine (on...

  • Lying Hamstrings Curl
    Lying Hamstrings CurlTarget Body Part: Butt/Hips
    Primary Muscles: Hamstrings
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Lie on your stomach on the machine, aligning the mid-point of your knee joint wi...

  • Medicine Ball Power Drops
    Medicine Ball Power DropsTarget Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Transverse Abdominus,Triceps
    Exercise Level: Intermediate
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: This is a partner drill and it is recommended that you work w...

  • Medicine Ball Push-ups
    Medicine Ball Push-upsTarget Body Part: Abs,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

  • Modified Hurdler's Stretch
    Modified HurdlerTarget Body Part: Legs - Thighs
    Primary Muscles: Hamstrings
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with legs extended in front of you a...

  • Multidirectional Ladder Drill
    Multidirectional Ladder DrillTarget Body Part: Full Body/Integrated
    Primary Muscles: Adductors,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Ladder

    Step 1

    Starting Position: Stand to the left of the ladder with the feet approximately h...

  • Neck Flexion and Extension
    Neck Flexion and ExtensionTarget Body Part: Neck
    Primary Muscles: Levator Scapulae,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Stand with your feet hip-width apart, toes pointing for...

  • Overhead Medicine Ball Slams
    Overhead Medicine Ball SlamsTarget Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
    Exercise Level: Intermediate
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Stand with your ...

  • Overhead Medicine Ball Throws
    Overhead Medicine Ball ThrowsTarget Body Part: Butt/Hips,Full Body/Integrated,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Triceps
    Exercise Level: Intermediate
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Make sure that y...

  • Plank with Knee Drag
    Plank with Knee DragTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

  • Prone (Lying) Hamstrings Curl
    Prone (Lying) Hamstrings CurlTarget Body Part: Legs - Thighs
    Primary Muscles: Hamstrings
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Lie prone (on your stomach) on a mat and attach a cuff (cable or...
  • Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation
    Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O FormationTarget Body Part: Back,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Trapezius (Traps)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie prone (on your stomach) on a mat, with your arms and legs...

  • Pull-ups
    Pull-upsTarget Body Part: Arms,Back
    Primary Muscles: Latissimus Dorsi (Lats)
    Exercise Level: Intermediate
    Equipment Needed: Pull up bar

    Step 1

    Starting Position: Stand under the chin-up bar and reach your arms overhead with...

  • Reverse Medicine Ball Throw
    Reverse Medicine Ball ThrowTarget Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Rotator Cuff,Soleus,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position:

  • Seated Barbell Shoulder Press
    Seated Barbell Shoulder PressTarget Body Part: Arms,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
    Exercise Level: Intermediate
    Equipment Needed: Barbell,Bench

    Step 1

    Starting Position: Sit with your back against a back rest so that your head, sho...

  • Seated Bent-Knee Biceps Stretch
    Seated Bent-Knee Biceps StretchTarget Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated bent-knee position, feet placed flat on the f...

  • Seated Butterfly Stretch
    Seated Butterfly Stretch Target Body Part: Legs - Thighs
    Primary Muscles: Adductors
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with your legs folded in front of yo...

  • Seated Cable Press
    Seated Cable PressTarget Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. If ...

  • Seated Calf Stretch
    Seated Calf StretchTarget Body Part: Legs - Calves and Shins
    Primary Muscles: Gastrocnemius
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with legs extended in front of you w...

  • Seated Decline Cable Press
    Seated Decline Cable Press Target Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. If ...

  • Seated Dumbbell Biceps Curl
    Seated Dumbbell Biceps CurlTarget Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Beginner
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Sit with your back against a back rest so that your head, sho...

  • Seated Dumbbell Press
    Seated Dumbbell PressTarget Body Part: Arms,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
    Exercise Level: Intermediate
    Equipment Needed: Bench,Dumbbells

    Step 1

    Starting Position: Grasp the dumbbells in your hands and sit with your back agai...

  • Seated High Back Row
    Seated High Back Row Target Body Part: Arms,Back,Shoulders
    Primary Muscles: Biceps,Posterior Deltoids (delts),Rhomboids,Trapezius (Traps)
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Sit on a mat/floor with your knees slightly bent, feet togeth...

  • Seated Incline Cable Press
    Seated Incline Cable PressTarget Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. If ...

  • Seated Lat Pulldown
    Seated Lat PulldownTarget Body Part: Back
    Primary Muscles: Latissimus Dorsi (Lats)
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    STARTING POSITION: Sit in the machine, anchoring your lower extremity by adjusti...

  • Seated Leg Press
    Seated Leg PressTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    STARTING POSITION: Sit in the machine, positioning your back and sacrum (tailbon...

  • Seated Machine Bench Press
    Seated Machine Bench Press Target Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. Adj...

  • Seated Machine Biceps Curls
    Seated Machine Biceps Curls Target Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Sit in the machine, placing your arms over the incline pad. A...

  • Seated Machine Close-Grip Bench Press
    Seated Machine Close-Grip Bench PressTarget Body Part: Arms,Chest
    Primary Muscles: Pectorals (pecs),Triceps
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. Adj...

  • Seated Machine Close-Grip Shoulder Press
    Seated Machine Close-Grip Shoulder PressTarget Body Part: Arms,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. Adj...

  • Seated Machine High Back Rows
    Seated Machine High Back RowsTarget Body Part: Arms,Back
    Primary Muscles: Posterior Deltoids (delts),Rhomboids
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Adjust the seat height to a level that positions the machine ...

  • Seated Machine Rows
    Seated Machine Rows Target Body Part: Arms,Back
    Primary Muscles: Latissimus Dorsi (Lats),Rhomboids
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Adjust the seat height to a level that positions the machine ...

  • Seated Machine Shoulder Press
    Seated Machine Shoulder Press Target Body Part: Arms,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts)
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Sit with your back firmly supported against the backrest. Adj...

  • Seated Row
    Seated Row Target Body Part: Arms,Back
    Primary Muscles: Biceps,Latissimus Dorsi (Lats),Rhomboids
    Exercise Level: Beginner
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Sit on a mat/floor with your knees slightly bent, feet togeth...

  • Seated Side-Straddle Stretch
    Seated Side-Straddle Stretch Target Body Part: Abs,Back,Legs - Thighs
    Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Obliques
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with your legs apart as illustrated....

  • Seated Straddle Stretch
    Seated Straddle Stretch Target Body Part: Back,Legs - Thighs
    Primary Muscles: Adductors
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with your legs apart as illustrated....

  • Seated Straddle with Side Reaches
    Seated Straddle with Side Reaches Target Body Part: Abs,Back,Legs - Thighs
    Primary Muscles: Adductors,Gastrocnemius,Hamstrings,Obliques
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with your legs apart as illustrated....

  • Seated Toe Touches
    Seated Toe Touches Target Body Part: Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Gastrocnemius,Hamstrings
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated position with legs extended in front of you a...

  • Side Lying Hip Abduction
    Side Lying Hip AbductionTarget Body Part: Butt/Hips
    Primary Muscles: Gluteus Medius/Minimus (Abductors)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your side on a mat/floor with your legs extended strai...

  • Side Lying Hip Adduction
    Side Lying Hip AdductionTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your side on a mat/floor with your legs extended, feet...

  • Side Lying Quadriceps Stretch
    Side Lying Quadriceps Stretch Target Body Part: Legs - Thighs
    Primary Muscles: Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your right side on a mat/floor with your legs extended...

  • Side Plank with Straight Leg
    Side Plank with Straight LegTarget Body Part: Abs,Butt/Hips
    Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your right side on an exercise mat with extended legs,...

  • Side-lying Arm Rolls (Db)
    Side-lying Arm Rolls (Db)Target Body Part: Abs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rhomboids,Serratus Anterior,Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Dumbbells,No Equipment

    Step 1

    Starting Position: Lie flat on your back on a mat in a bent-knee position and pl...

  • Single-arm Medicine Ball Push-up
    Single-arm Medicine Ball Push-upTarget Body Part: Abs,Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

  • Single-leg Stand with Reaches
    Single-leg Stand with ReachesTarget Body Part: Abs
    Primary Muscles: Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Medicine Ball

    Step 1

    Stand with both feet together or spread a few inches apart (2-3"), but parallel ...

  • Spinal Twist with a Push-Pull Movement
    Spinal Twist with a Push-Pull MovementTarget Body Part: Back,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rhomboids,Rotator Cuff,Serratus Anterior
    Exercise Level: Advanced
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your side on a mat with both legs extended so that you...

  • Squat Jump
    Squat JumpTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your ...

  • Stability Ball Sit-ups / Crunches
    Stability Ball Sit-ups / CrunchesTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Sit on a properly inflated stability ball (one that compresse...

  • Stability Ball Wall Squats
    Stability Ball Wall SquatsTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: Stability Ball

    Step 1

    Starting Position: Place a stability ball against a wall and gently lean against...

  • Standing Barbell Curl
    Standing Barbell CurlTarget Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Intermediate
    Equipment Needed: Barbell

    Step 1

    Starting Position: Stand holding a barbell with a closed, supinated grip (thumbs...

  • Standing Barbell Shoulder Press
    Standing Barbell Shoulder PressTarget Body Part: Arms,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
    Exercise Level: Advanced
    Equipment Needed: Barbell

    Step 1

    Starting Position: Step under the bar in a split-stance position (one foot on ei...

  • Standing Calf Raises - Wall
    Standing Calf Raises - WallTarget Body Part: Legs - Calves and Shins
    Primary Muscles: Gastrocnemius
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand 6 -12" away from a wall with your feet hip-width apart ...

  • Standing Decline Cable Flyes
    Standing Decline Cable FlyesTarget Body Part: Chest
    Primary Muscles: Pectorals (pecs)
    Exercise Level: Intermediate
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    STARTING POSITION: Position the cable handles approximately level with the top o...

  • Standing Dumbbell Shrug
    Standing Dumbbell ShrugTarget Body Part: Back
    Primary Muscles: Rhomboids,Trapezius (Traps)
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

  • Standing Hip Abduction
    Standing Hip AbductionTarget Body Part: Abs,Butt/Hips
    Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Using a cable or resistance band, attach a cuff to your outsi...

  • Standing Hip Adduction
    Standing Hip AdductionTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Obliques,Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Starting Position: Attach a cuff (cable or band resistance) to your inside ankle...

  • Standing Incline Cable Flyes
    Standing Incline Cable FlyesTarget Body Part: Chest
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
    Exercise Level: Intermediate
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Position the cable handles level with the region between your...

  • Standing Low Cable Hip Abduction
    Standing Low Cable Hip AbductionTarget Body Part: Abs,Butt/Hips,Full Body/Integrated
    Primary Muscles: Gluteus Medius/Minimus (Abductors)
    Exercise Level: Intermediate
    Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

    Step 1

    Standing with your feet together, adjacent to a low-cable machine, strap an ankl...

  • Standing Low Cable Hip Adduction
    Standing Low Cable Hip AdductionTarget Body Part: Abs,Butt/Hips,Full Body/Integrated
    Primary Muscles: Adductors
    Exercise Level: Intermediate
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Standing adjacent to a low-cable machine with your feet together, attach an ankl...

  • Standing Lunge Stretch
    Standing Lunge StretchTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Quadriceps (quads)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet approximately hip width apart. Depress a...

  • Standing Single-leg Cable Rotation
    Standing Single-leg Cable RotationTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: Resistance Bands/Cables

    Step 1

    Stand sideways to a cable / band with your feet positioned together. Hold the ca...

  • Supine Bicycle Crunches
    Supine Bicycle CrunchesTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

  • Supine Dead Bug
    Supine Dead BugTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on y...

  • Supine Hamstrings Stretch
    Supine Hamstrings StretchTarget Body Part: Legs - Calves and Shins,Legs - Thighs
    Primary Muscles: Gastrocnemius,Hamstrings
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie flat on your back on the floor / mat adjacent to a wall e...

  • Supine IT Band Stretch
    Supine IT Band StretchTarget Body Part: Legs - Thighs
    Primary Muscles: Gluteus Medius/Minimus (Abductors)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie flat on your back on the floor / mat with both legs exten...

  • Supine Pelvic Tilts
    Supine Pelvic TiltsTarget Body Part: Abs
    Primary Muscles: Rectus Abdominus (abs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1>

    Starting Position: Lie supine (on your back) with your knees bent and both f...

  • Supine Rotator Cuff
    Supine Rotator Cuff Target Body Part: Abs,Shoulders
    Primary Muscles: Rotator Cuff,Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

  • Supine Shoulder Flexion
    Supine Shoulder Flexion Target Body Part: Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

  • Supine Spinal Twist with Rib Grab and Progressions
    Supine Spinal Twist with Rib Grab and ProgressionsTarget Body Part: Abs,Back,Chest,Shoulders
    Primary Muscles: Obliques,Pectorals (pecs)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie on your side on a mat with both legs bent slightly deeper...

  • Thomas Stretch
    Thomas StretchTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Flexors,Quadriceps (quads),Rectus Abdominus (abs)
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Sit at the end of a massage table with your mid thigh aligned with the edge. Sit...

  • Triceps Pushdowns
    Triceps Pushdowns Target Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Beginner
    Equipment Needed: Weight Machines / Selectorized

    Step 1

    Starting Position: Stand facing the cable machine and position the cable attachm...

  • TRX ® Assisted Cross-over Lunge with Arm Raise
    TRX ® Assisted Cross-over Lunge with Arm RaiseTarget Body Part: Back,Butt/Hips,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Rhomboids
    Exercise Level: Intermediate
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles in each hand, turn to face the anchor...

  • TRX ® Chest Press
    TRX ® Chest PressTarget Body Part: Abs,Arms,Chest
    Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles in each hand, turn yourself to face a...

  • TRX ® Front Rollout
    TRX ® Front RolloutTarget Body Part: Abs
    Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles or foot cradles in each hand, turn to...

  • TRX ® Hip Press
    TRX ® Hip PressTarget Body Part: Back,Butt/Hips,Legs - Thighs
    Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Hamstrings
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Place your feet securely in the foot cradles positioned direc...

  • TRX ® Overhead Triceps Extension
    TRX ® Overhead Triceps ExtensionTarget Body Part: Arms
    Primary Muscles: Triceps
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles in each hand, turn yourself to face a...

  • TRX ® Side-straddle Golf Swings
    TRX ® Side-straddle Golf Swings Target Body Part: Back,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Pectorals (pecs),Posterior Deltoids (delts),Rhomboids
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Holding the TRX handles or foot cradles in each hand, turn yo...

  • TRX ® Suspended Pike
    TRX ® Suspended PikeTarget Body Part: Abs,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Place your feet securely into the foot cradles positioned dir...

  • TRX ® Suspended Push-up
    TRX ® Suspended Push-upTarget Body Part: Arms,Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
    Exercise Level: Advanced
    Equipment Needed: TRX

    Step 1

    Starting Position: Place your feet securely into the foot cradles positioned dir...

  • Upward Facing Dog
    Upward Facing DogTarget Body Part: Abs,Back
    Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Beginner
    Equipment Needed: No Equipment

    Step 1

    Starting Position:  Lie prone (on stomach) on a mat with your legs extended...

  • V-ups
    V-upsTarget Body Part: Abs
    Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Assume a seated bent-knee position, feet placed flat on the f...

  • Vertical Toe Touches
    Vertical Toe TouchesTarget Body Part: Abs
    Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

  • Walking Lunges with Twists
    Walking Lunges with TwistsTarget Body Part: Abs,Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Erector Spinae,Full Body/Integrated,Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
    Exercise Level: Intermediate
    Equipment Needed: Medicine Ball

    Step 1

    Starting Position: Stand with your ...

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