Featured Exercises
Legs - Quadriceps
Air SquatSumo Squat |
Squat with RotationPrisoner Squat |
Squat HoldNarrow SquatRocket Launcher SquatSide Step SquatSquat Hold with Calf RaiseSweeping SquatReverse Lunge with RotationOverhead Alternating Reverse LungeStep Through LungeForward LungeLateral LungeDumbbell Alternating Snatch |
Cossack SquatNarrow Pulse SquatSquat with Knee DriveKickstand SquatDuck Under SquatOverhead SquatSplit SquatBlast OffAlternating Kneeling Step-upForward Lunge + Overhead Press45 Degree LungeThruster |
Legs - Hamstrings
Romanian Deadlift (RDL)Kickstand DeadliftSingle Leg Deadlift with ReachGood MorningsSprinter StepSingle Leg Reverse Hyperextension |
Single Leg Romanian Deadlift (RDL)Single Leg Romanian Deadlift (RDL) + Knee DriveSingle Leg SwingsSwingsSkier Swings |
Calves
3 Way Calf Raise - Toes Out, Straight, In |
Toe Walk |
Glutes
Curtsy LungeSingle Leg Glute BridgeDonkey KicksStraight Leg Fire HydrantGlute Straight Leg Lift |
Side Plank ClamshellGlute BridgeGlute Bridge MarchFire Hydrant |
Chest
Push-upWide Grip Push-upHand Release Push-upPush-up to Row |
Side Step Push-upScapular Push-upsPush-up with Hand TapEccentric Push-up |
Back
Plank Row"O" RaiseCobra |
SupermanFloor Back ExtensionsReacher Row |
Shoulders
Plank Hand TapsPush Away Push-ups |
Scarecrow |
Triceps
Floor & Bench Triceps Dip |
Side Lying Tricep Extension |
Core
PlankAlternating Plank to Side PlankPlank Up-DownsHigh Plank Shoulder Tap
Reverse High PlankLeg RaisesLeg Raise to Slow LowerToe TouchesToe Touches Opposite Hand to Toe6-Inch Isometric HoldBicycle CrunchBulldog + Knee DriveMountain ClimbersCrossbody Mountain ClimberSpiderman Mountain ClimbersFlutter KicksAlternating Leg Climb |
Plank Hip TapsSide PlankDolphin PlankHigh Plank Lateral Toe TapHigh Plank 2-Way Knee TuckButterfly Sit-upGrappler Sit-upSprinter Sit-upTuck CrunchRussian TwistOpposite Knee Tap Mountain ClimberDead BugMarch with TwistStanding Oblique CrunchBird DogIn-Out BulldogKneeling Walk-Out |
Full Body
Butt KicksJumping JacksSeal JacksIsometric Squat Jack + PressBurpeeLateral Slide to Burpee - No Push-upInchworm Push-upBear CrawlJump RopeJog Forward to Back PedalQuick Step In-In-Out-OutSwitch StepFour Square HopsSide Kick |
High KneesJack Press
Punch JackNo Push-up BurpeeTall Plank to Forward/Back CrawlLateral SlidesQuick Step Forward-Forward-Back-BackLateral 1-2 StickForward/Back Single Leg HopsSkater Hops3-Point SkatersUppercutsBreak DancerTable Top MarchTable Top Toe Touch |