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Cable Arm Adduction
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to side of body. Keep elbow fixed. Return and repeat. read more

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(3 user ratings)
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views: 49185

Ez-Bar Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbow close to body. Return, keep arms slightly flexed. Repeat. read more

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(7 user ratings)
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views: 29408

Dumbbell Squat, Single Dumbbell
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep legs slightly flexed. Repeat. read more

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(1 user rating)
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views: 26772

Elastic Band Shoulder Bridge, One Leg
target muscles: Gluteus Maximus    type: auxiliary

until knee, hips and shoulders are aligned. Return, donīt let hips rest. Repeat. Continue with opposite side. read more

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(1 user rating)
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views: 11243

No Equipment Front Bend
target muscles: Splenius    type: static

slightly forward. Hold stretch. read more

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(1 user rating)
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views: 12955

Chair Shoulder Circling
target muscles: Trapezius, Upper    type: auxiliary

in circular motion forward / backward. read more

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(1 user rating)
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views: 11199

Barbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

to raise barbell up as high as possible. Return and repeat. read more

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(3 user ratings)
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views: 19370

Dumbbell Suitcase Squat
target muscles: Quadriceps,  Obliques,  Gluteus Maximus    type: basic

until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat. read more

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(1 user rating)
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views: 41984

Dumbbell Dead Lift, Stiff Legs
target muscles: Hamstrings,  Erector Spinae    type: basic

lower torso. Keep back straight. Move dumbells toward toetips. Knees may flex slightly. Return, optionally extend knees. Flex shoulders in upper position. Repeat. read more

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(1 user rating)
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views: 43807

Barbell Squat, Overhead
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and hip, move hip backward and knees forward until thighs are parallel to floor. Viewed from the side the arms now remain about perpendicular to floor Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(1 user rating)
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views: 25620

Mat Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

and knee to kick free leg back until thigh is parallel to floor or higher. Keep leg slightly flexed. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
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views: 30873

Bodyweight Only Leg Raise, Prone
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Continue with opposite leg. read more

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(1 user rating)
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views: 23104

Cable Crunch, Kneeling
target muscles: Rectus Abdominis    type: auxiliary

to bring torso down with elbows moving toward thighs. Return, maintain tension. Repeat. read more

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(4 user ratings)
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views: 24232

Fitness Ball Squat, Wall
target muscles: Gluteus Maximus,  Quadriceps    type: basic

until knees are flexed right-angled. Bend hips hips and keep back straight. Let ball travel toward upper back. Retuen and repeat. read more

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(1 user rating)
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views: 13644

Sled Vertical Leg Press
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until knees are right-angled. Return, keep knees slighty flexed and repeat. read more

rated:  
(1 user rating)
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views: 19486

Cable Curl, Seated, Elbows Up
target muscles: Biceps Brachii    type: auxiliary

arms. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 15982

Mat Lying
target muscles: Obliques    type: static

to either side while keeping legs and feet together until outside leg reaches mat. Keep shoulders on mat. Hold stretch. read more

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(1 user rating)
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views: 7721

Cable Arm Abduction, Single Arm
target muscles: Deltoid, Lateral    type: auxiliary

side until upper arm is parallel to floor. Return and repeat. read more

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(1 user rating)
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views: 16681

Sled Hack Squat, Full Range of Motion
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to move downward until knees are completely flexed. Return, keep knees slightly flexed and repeat. read more

rated:  
(1 user rating)
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views: 15914

Smith Press Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

rated:  
(1 user rating)
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views: 12726