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Broomstick Bent-over, Broomstick
target muscles: Latissimus Dorsi    type: static

while hips move backward. Let shoulders and torso be pulled forward. Keep head between upper arms and back straight. Hold stretch. read more

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(3 user ratings)
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views: 12613

Smith Press Seated Calf Press
target muscles: Soleus    type: auxiliary

to raise heels as high as possible. Return, don´t put heels on floor, repeat. read more

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(3 user ratings)
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views: 13846

Bodyweight Only Pull-up, Behind Neck
target muscles: Latissimus Dorsi    type: basic

up while leaning forward until neck reaches bar. Return, keep arms slightly flexed. Repeat. read more

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(4 user ratings)
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views: 24600

Dumbbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

as high as possible. Return and repeat. Continue with opposite side. read more

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(4 user ratings)
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views: 17003

Mat Crunch Up
target muscles: Rectus Abdominis    type: auxiliary

to raise torso and, slightly, hip. Return until shoulder blades reach floor. Repeat. read more

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(3 user ratings)
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views: 23615

Cable Standing Fly
target muscles: Pectoralis Major, Sternal    type: auxiliary

toward each other in front of waist in an embracing motion. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

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(4 user ratings)
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views: 39003

Mat Seated Groin
target muscles: Hip Adductors    type: static

to press knees down. Hold stretch. read more

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views: 12536

Barbell Lunge
target muscles: Quadriceps    type: auxiliary

until knee of rear leg is just above floor. Return, keep knees slightly flexed. Repeat. read more

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views: 24928

Mat Shoulder Raise, Prone
target muscles: Back, General    type: auxiliary

off floor by flexing upper back and shoulders. Keep head low. Return and repeat. read more

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views: 17727

Elastic Band Warm Up
target muscles: Back, General    type: basic

move arms forward and backward. read more

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views: 19160

Dumbbell Shoulder Press, Seated, One Arm
target muscles: Deltoid, Anterior    type: auxiliary

up over head. Keep arm slightly flexed. Return until dumbbell is besides head. Repeat. Continue with opposite side. read more

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views: 18395

Mat Feet Flexion, Extension
target muscles: Gastrocnemius,  Tibialis Anterior    type: auxiliary

ankles. Repeat. read more

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views: 14779

Fixed Bar Fixed Bar
target muscles: Deltoid, Posterior    type: static

away from fixation. read more

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views: 9578

Monkeybars Row, Horizontal Bar
target muscles: Back, General,  Trapezius, Middle    type: basic

up until chest reaches bar. Return, keep arms slightly flexed. Repeat. read more

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views: 15161

Fitness Ball Crunch
target muscles: Rectus Abdominis    type: basic

to raise upper body. Keep lumbar spine on ball. Return until lower back is slightly arched and repeat. read more

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views: 11108

Aero Step Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

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

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views: 15162

Tube Lat Pull, Bent-over
target muscles: Latissimus Dorsi    type: basic

to rear neck until arms are parallel to floor. Simultaneously extend legs. Return and repeat. read more

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views: 15424

Fixed Bar Fixed Bar, Straight Arm
target muscles: Biceps Brachii    type: static

completely and turn away from arm. Hold stretch. Continue with opposite side. read more

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views: 5249

Sled Pull-up, Assisted
target muscles: Latissimus Dorsi    type: basic

until eyes reach height of handles. Return, keep arms slightly flexed, repeat. read more

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views: 36860

Elastic Band Diagonal Pull, Prone
target muscles: Latissimus Dorsi    type: auxiliary

arm beyond head while other arm travels back toward torso. Return and repeat. Continue with opposite side. read more

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views: 13297