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Mat Push-up, Decline
target muscles: Pectoralis Major, Clavicular    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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views: 23923

Tube Bridge, Lateral
target muscles: Hip Abductors,  Obliques    type: auxiliary

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

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views: 11345

Cable Triceps Extension, Seated
target muscles: Triceps Brachii    type: basic

overhead until arms are straight. Return to full flexion. Repeat. read more

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views: 16124

Mat Weaving, Prone
target muscles: Obliques    type: auxiliary

from side to side. read more

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views: 12805

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

and knee to lower sled until knee is right-angled. Return, keep knee slighty flexed and repeat. Continue with opposite side. read more

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views: 13357

Cable Front Raise
target muscles: Deltoid, Anterior    type: auxiliary

to front until upper arms are parallel to floor or slightly higher. Return and repeat. read more

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views: 23583

Broomstick Side Bend
target muscles: Obliques    type: auxiliary

from side to side. Keep hips stable and avoid any swinging motion. read more

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views: 17965

Mat Seated
target muscles: Hip Abductors    type: static

to push bent knee over extended leg. Hold stretch. Continue with opposite side. read more

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views: 7644

Bodyweight Only Pull-up, Close Grip
target muscles: Latissimus Dorsi,  Brachialis    type: basic

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

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views: 35550

Mat Hip Flexion, Supine, Bent Legs
target muscles: Hip Flexors    type: auxiliary

to pull thighs to vertical position. Keep knees fixed. Return and repeat. read more

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views: 25099

Mat Push-up, On Knees
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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views: 17161

Fixed Bar Fixed Bar
target muscles: Hip Abductors    type: static

slightly press down knee. Hold stretch. Continue with opposite side. read more

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views: 5492

Bodyweight Only Row, Bodyweight
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: 39391

Mat Lunge, Kneeling
target muscles: Hip Flexors    type: static

forward. Hold stretch. read more

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views: 9240

Fitness Ball Crunch, On Floor, Fixed Fitnessball
target muscles: Rectus Abdominis    type: auxiliary

raise upper body. Keep lumbar spine on mat. Return and repeat. read more

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views: 7339

Barbell Shoulder Press, Seated
target muscles: Deltoid, Anterior    type: basic

to upper chest. Return, keep arms slightly flexed. Repeat. read more

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views: 26663

Fitness Ball Hip Extension, Leg Flexion, Prone
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

to raise either leg as high as possible. Now flex leg to pull foot towards butt. Extend leg to return to starting position. Repeat. read more

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views: 11424

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

and back to pull upper arms up. Return and repeat. read more

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views: 10611

Fitness Ball Side Bend, Lateral Position
target muscles: Obliques    type: auxiliary

to raise torso. Return by bending waist to lower torso. Repeat. Turn around and continue with opposite side. read more

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views: 9930

Dumbbell Lunge
target muscles: Quadriceps,  Gluteus Maximus    type: auxiliary

until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(4 user ratings)
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views: 36700