. .

 

 
Fixed Bar Hanging
target muscles: Latissimus Dorsi    type: static

and hang. Relax. Let shoulders be pulled up. Hold stretch. read more

rated:  
(4 user ratings)
comments
views
views: 10518

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

and hips, move hip backward and knees forward until legs completely bent. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(6 user ratings)
comments
views
views: 40965

Bodyweight Only Hand Push
target muscles: Pectoralis Major, Sternal    type: auxiliary

against each other. Slightly release and repeat. read more

rated:  
(5 user ratings)
comments
views
views: 21084

Bodyweight Only Knee-Hip Raise
target muscles: Hip Flexors,  Rectus Abdominis    type: basic

up by simultaneously lifting and flexing knees and hips until hips raise off back pad. Return, keep knees and hips slightly flexed and repeat. read more

rated:  
(1 user rating)
comments
views
views: 28830

Fitness Ball Twist, Supine
target muscles: Obliques    type: auxiliary

to lower legs to one side until thighs touch floor. Twist to opposite side. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 14159

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

and legs to move backward. Keep knees slightly flexed. Return until legs are flexed right-angled. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 24776

Lever Row, T-Bar, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

up until elbows pass torso. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

rated:  
(1 user rating)
comments
views
views: 31474

Tube Row, Seated
target muscles: Back, General    type: basic

to sides of waist while elbows travel backward, close to torso. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
comments
views
views: 17030

Mat Lying
target muscles: Gluteus Maximus,  Hip Abductors    type: static

torso. Keep stretch. read more

rated:  
(1 user rating)
comments
views
views: 10973

Tube Shoulder Row, Seated
target muscles: Deltoid, Posterior    type: basic

backward. Keep upper arms parallel to floor and let forearms point to feet. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
comments
views
views: 11053

Barbell Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

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

rated:  
(2 user ratings)
comments
views
views: 22910

Cable Rear Delt Row, Seated
target muscles: Deltoid, Posterior    type: basic

upper chest until elbows pass torso. Bring shoulder blades together. Keep elbow up and upper arms parallel to floor. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 32271

Dumbbell Biceps Curl, Standing
target muscles: Biceps Brachii    type: basic

to raise dumbbells. Keep elbows in position. At top of motion palms face shoulders. Return, keep arms slightly flexed. Repeat. read more

rated:  
(5 user ratings)
comments
views
views: 46492

Dumbbell Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely. Keep elbows in position Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
comments
views
views: 23231

Monkeybars Pull-up
target muscles: Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 12964

Elastic Band Leg Press, Seated
target muscles: Gluteus Maximus,  Quadriceps    type: basic

to front. Keep heels on mat. Keep legs slightly flexed. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 30089

Tube Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

to side as high as possible. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 15824

Monkeybars Leg-Hip Raise
target muscles: Rectus Abdominis    type: basic

hips to pull legs up until feet reach high bar. Return, avoid swinging. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 11407

Mat Hip Extension, Prone, One Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise flexed knee as high as possible. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
comments
views
views: 18578

Tube Twist, Standing, Partner
target muscles: Obliques    type: auxiliary

in opposite direction of training partner. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
comments
views
views: 14022