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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

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views: 16663

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

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

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(2 user ratings)
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views: 26696

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

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

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(1 user rating)
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views: 14125

Barbell Clean and Press
target muscles: Deltoid, Anterior    type: basic

Part:Bend down by flexing hips and knee to lower barbell below height of knee. Keep arms extended and back steight. Look ahead. Return to starting position by extending knees and hips.2. Upright Row Part:Use some of the momentum of the initial movement to raise barbell toward chest by pulling elbows up. Let barbell follow elbows.3. Shoulder Press Part:After barbell reaches chest level quickly bring elbows below barbell and press it up above head.4. With controlled speed return to position 1 following all previous steps in reverse order. read more

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(2 user ratings)
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views: 48238

Cable Curl, From Behind, One Arm
target muscles: Biceps Brachii    type: auxiliary

pull stirrup toward shoulder. Keep elbow in position or allow it to travel only little forward. Return, keep arm slightly flexed. Repeat. Continue with opposite side. read more

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views: 18989

Barbell Curl, Incline
target muscles: Biceps Brachii    type: auxiliary

to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeaet. read more

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views: 16330

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

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

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(1 user rating)
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views: 12719

Balance Pad Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

leg up as high as possible. Return and repeat with opposite leg. read more

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views: 4531

Elastic Band Squat, Variation
target muscles: Brachioradialis,  Gluteus Maximus,  Quadriceps    type: basic

and hips. Simultaneously flex arms ... In upper position keep knees slightly flexed. Return and repeat. read more

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(1 user rating)
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views: 17077

Dumbbell Pull-over
target muscles: Pectoralis Major, Sternal    type: auxiliary

beyond head until upper arms are parallel to floor. Return and repeat. read more

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(9 user ratings)
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views: 52582

Bosu Balance
target muscles: Tibialis Anterior,  Gastrocnemius    type: auxiliary

ce. read more

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(1 user rating)
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views: 9295

Tube Lat Pull
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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(1 user rating)
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views: 22606

Smith Press Smith Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

while moving hips backward until thighs are approximately parallel to floor. Return, keep knees slightly flexed and repeat. read more

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(2 user ratings)
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views: 31343

Dumbbell Shrug
target muscles: Trapezius, Upper    type: basic

as high as possible. Return and repeat. read more

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(2 user ratings)
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views: 34678

Elastic Band Bridge, Lateral
target muscles: Hip Abductors,  Obliques    type: auxiliary

leg as high as possible. Return, donīt let leg rest. Repeat. Reverse position and continue with opposite side. read more

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(2 user ratings)
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views: 14342

Chair Dip
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 12035

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

arms up until parallel to floor. Keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 13177

Chair Relaxation, Complete, Bent-forward
target muscles: Erector Spinae    type: auxiliary

and relax every muscle. Free your mind and chill consciously. read more

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(2 user ratings)
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views: 7596

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

against each other. Slightly release and repeat. read more

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(5 user ratings)
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views: 19600

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

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(1 user rating)
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views: 27121