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Francisco Guerson

Personal Trainer

Chula Vista, CA

Personal Trainer

San Diego, CA

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San Diego, CA

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Exercise Library

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All Exercises

Stability Ball Knee Tucks
Target Body Part:	Abs,Legs - Calves and Shins
Equipment Needed:	Stability Ball
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Seated Medicine Ball Trunk Rotations
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Ankle Flexion
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	Resistance Bands/Cables
View Details >

Stability Ball Prone Walkout
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
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Supermans
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
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Bird-dog
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	No Equipment
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Dumbbell Step-up
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Dumbbells,Raised Platform/Box
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Front Plank
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
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Stability Ball Dumbbell Fly
Target Body Part:	Abs,Chest
Equipment Needed:	Dumbbells,Stability Ball
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Stability Ball Dumbbell Overhead Triceps Extension
Target Body Part:	Abs,Arms
Equipment Needed:	Dumbbells,Stability Ball
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Stability Ball Dumbbell Press
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Dumbbells,Stability Ball
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Stability Ball Pikes
Target Body Part:	Abs,Shoulders
Equipment Needed:	Stability Ball
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TRX ® Suspended Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

Cat-Camel
Target Body Part:	Back,Chest
Equipment Needed:	No Equipment
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Contralateral Limb Raises
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
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Dumbbell Front Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
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Dumbbell Lateral Raise
Target Body Part:	Shoulders
Equipment Needed:	Dumbbells
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Inverted Flyers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
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Dumbbell Bench Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
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Dumbbell Front Raise
Target Body Part:	Shoulders
Equipment Needed:	Dumbbells
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Dumbbell Triceps Kickback
Target Body Part:	Arms
Equipment Needed:	Dumbbells
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Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Resistance Bands/Cables
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Stability Ball Push-Up
Target Body Part:	Chest,Shoulders
Equipment Needed:	Stability Ball
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Stability Ball Reverse Extensions
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Stability Ball
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Stability Ball Shoulder Stabilization
Target Body Part:	Back,Shoulders
Equipment Needed:	Stability Ball
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Standing Dumbbell Overhead Triceps Extension
Target Body Part:	Arms
Equipment Needed:	Dumbbells
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Triceps Pushdown
Target Body Part:	Arms
Equipment Needed:	Resistance Bands/Cables
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Barbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
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Bent Knee Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	No Equipment
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Bodyweight Squat
Target Body Part:	Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Downward-facing Dog
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Glute Activation Lunges
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Mountain Climbers
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
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Partner Assisted Bodyweight Squats
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Single-arm, Single-leg Romanian Dead Lift
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Dumbbells
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Spider Walks
Target Body Part:	Full Body/Integrated
Equipment Needed:	No Equipment
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Supine Hip Flexor Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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V Sit Partner Rotations with Medicine Ball
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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90 Lat Stretch
Target Body Part:	Back
Equipment Needed:	No Equipment
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Agility Ladder: Lateral Shuffle
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Ladder
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Alternate Leg Push-off
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
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Barbell Bent-over Row
Target Body Part:	Arms,Back,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
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Bodyweight Dips
Target Body Part:	Arms
Equipment Needed:	Dip bar
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BOSU^® Lateral Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
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Box Jumps
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
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Childs Pose
Target Body Part:	Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Dumbbell Incline Press
Target Body Part:	Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
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Forward Cone Jumps
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Cones
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Forward Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Forward Stepping over Cones
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Cones
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Glute Bridge Single Leg Progression
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Half-kneeling Lift (Hay Bailer)
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Half-Kneeling Wood Chop
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Hexagon Drill
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Cones
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Inchworms
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
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Jammer - Torso Rotations
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
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Jump and Reach
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Kneeling Lat Stretch (w/bench)
Target Body Part:	Back
Equipment Needed:	Bench
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Kneeling TA Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Lateral Cone Jumps
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Cones
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Leg Crossover Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Medicine Ball Lunge to Chest Pass
Target Body Part:	Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
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Overhead Triceps Stretch
Target Body Part:	Arms
Equipment Needed:	No Equipment
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Partner Standing Row with Resistance Tubing
Target Body Part:	Arms,Back,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
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Power Clean
Target Body Part:	Full Body/Integrated
Equipment Needed:	Barbell
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Quadruped Bent-knee Hip Extensions
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
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Shoulder Packing
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
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Shoulder Stability-Mobility Series - I, Y, T, W Formations
Target Body Part:	Shoulders
Equipment Needed:	No Equipment
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Side Lunge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Single Arm Barbell Jammer
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
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Single Leg Push-off
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
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Single Leg Squat
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Single Leg Stand
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Single-leg Stand with Airex Pad
Target Body Part:	Abs
Equipment Needed:	Airex Pad
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Sprinter Pulls
Target Body Part:	Full Body/Integrated
Equipment Needed:	No Equipment
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Standing Ankle Mobilization
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
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Standing Barbell Shrug
Target Body Part:	Back
Equipment Needed:	Barbell
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Standing Chest Stretch
Target Body Part:	Chest
Equipment Needed:	No Equipment
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Standing Dorsi-Flexion (Calf Stretch)
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
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Standing Gate Openers (Frankensteins)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Standing Hamstrings Curl
Target Body Part:	Abs,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Leg Extension
Target Body Part:	Abs,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
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Standing Lift (Hay Bailer)
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Standing Shoulder Extension
Target Body Part:	Arms
Equipment Needed:	No Equipment
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Standing Triangle Straddle Bends
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Step Stretch
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	Raised Platform/Box
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Stomach Crawls
Target Body Part:	Full Body/Integrated
Equipment Needed:	No Equipment
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Sumo Rotational Squats
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Supine 90-90 Hip Rotator Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Supine Hollowing with Lower Extremity Movements
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Supine Snow Angel (Wipers) Exercise
Target Body Part:	Abs,Chest,Shoulders
Equipment Needed:	No Equipment
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T Drill
Target Body Part:	Full Body/Integrated
Equipment Needed:	Cones
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Triceps Extension with Tubing (partner resisted)
Target Body Part:	Abs,Arms,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
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TRX ® Atomic Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	TRX
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TRX ® Back Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
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TRX ® Biceps Curl
Target Body Part:	Abs,Arms
Equipment Needed:	TRX
View Details >

TRX ® Hamstrings Curl
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

TRX ® Single-arm Chest Press
Target Body Part:	Abs,Arms,Chest
Equipment Needed:	TRX
View Details >

Warrior I
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
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Push-up with Single-leg Raise
Target Body Part:	Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
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Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	No Equipment
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Bear Crawl
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	No Equipment
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Standing Cable Rotation
Target Body Part:	Abs
Equipment Needed:	Resistance Bands/Cables
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Standing Dumbbell Hammer Curl
Target Body Part:	Arms
Equipment Needed:	Dumbbells
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Barbell High Back Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Hip Rotations (Push-up Position)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Standing Wood Chop
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Bent-Knee Sit-up / Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Squat Jumps
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Medicine Ball Trunk Rotations
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Side Plank with Bent Knee
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Stability Ball Shoulder (Glute) Bridge
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

Standing Cable Flyers
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
View Details >

Supine Reverse Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

TRX ® Assisted Side Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Suspended Knee Tucks
Target Body Part:	Abs,Chest
Equipment Needed:	TRX
View Details >

Cobra
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

Dumbbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Stability Ball Russian Twist
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
View Details >

Lunge with Elbow Instep
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

BOSU^® Squat Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
View Details >

Stability Ball Hamstring Curl
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Stability Ball
View Details >

TRX ® Single-arm Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

Hip Hinge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Single-arm Dumbbell Row
Target Body Part:	Back
Equipment Needed:	Bench,Dumbbells
View Details >

Dirty Dog
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Plank (Modified)
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Supine Reverse Marches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Barbell Bench Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Barbell Calf Raises
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	Barbell
View Details >

Barbell Forward Lunge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Barbell Jammers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Barbell Push Press
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Chin-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

CKC Parascapular Exercises
Target Body Part:	Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

Cycled Split-Squat Jump
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Decline Barbell Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Double Leg Tuck Jump
Target Body Part:	Butt/Hips
Equipment Needed:	No Equipment
View Details >

Dumbbell Preacher Curl
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

Dumbbell Wrist Curl - Extension
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Wrist Curl - Flexion
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Wrist Curl - Supination / Pronation
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Forward Hurdle Run
Target Body Part:	Butt/Hips,Legs - Calves and Shins
Equipment Needed:	Hurdles
View Details >

Forward Linear Jumps
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Linear Ladder Drill
Target Body Part:	Full Body/Integrated
Equipment Needed:	Ladder
View Details >

Forward Lunge with Arm Drivers
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Bridge
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Incline Reverse Lateral Dumbbell Raise
Target Body Part:	Back,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Kneeling Hip-flexor Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Kneeling Reverse Fly
Target Body Part:	Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
View Details >

Lateral Hurdle Run
Target Body Part:	Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Hurdles
View Details >

Lateral Neck Flexion
Target Body Part:	Neck
Equipment Needed:	No Equipment
View Details >

Lateral Over Unders
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment,Raised Platform/Box
View Details >

Lateral Shuffles
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Cones
View Details >

Lateral Zig Zags
Target Body Part:	Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Cones
View Details >

Lunge with Overhead Press
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Lying Barbell Triceps Extensions
Target Body Part:	Arms
Equipment Needed:	Barbell,Bench
View Details >

Lying Dumbbell Pec Fly
Target Body Part:	Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Lying Dumbbell Pullovers
Target Body Part:	Chest
Equipment Needed:	Bench,Dumbbells
View Details >

Lying Hamstrings Curl
Target Body Part:	Butt/Hips
Equipment Needed:	Weight Machines / Selectorized
View Details >

Medicine Ball Power Drops
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Medicine Ball Push-ups
Target Body Part:	Abs,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Modified Hurdler's Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Multidirectional Ladder Drill
Target Body Part:	Full Body/Integrated
Equipment Needed:	Ladder
View Details >

Neck Flexion and Extension
Target Body Part:	Neck
Equipment Needed:	No Equipment
View Details >

Overhead Medicine Ball Slams
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Overhead Medicine Ball Throws
Target Body Part:	Butt/Hips,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Plank with Knee Drag
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Prone (Lying) Hamstrings Curl
Target Body Part:	Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
View Details >

Pull-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

Reverse Medicine Ball Throw
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Seated Barbell Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Seated Bent-Knee Biceps Stretch
Target Body Part:	Arms
Equipment Needed:	No Equipment
View Details >

Seated Butterfly Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Cable Press
Target Body Part:	Chest
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Seated Calf Stretch
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
View Details >

Seated Decline Cable Press
Target Body Part:	Chest
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Seated Dumbbell Biceps Curl
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Seated Dumbbell Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Seated High Back Row
Target Body Part:	Arms,Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
View Details >

Seated Incline Cable Press
Target Body Part:	Chest
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Seated Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Leg Press
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Bench Press
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Biceps Curls
Target Body Part:	Arms
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Close-Grip Bench Press
Target Body Part:	Arms,Chest
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Close-Grip Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine High Back Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Row
Target Body Part:	Arms,Back
Equipment Needed:	Resistance Bands/Cables
View Details >

Seated Side-Straddle Stretch
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle Stretch
Target Body Part:	Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle with Side Reaches
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Toe Touches
Target Body Part:	Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Side Lying Hip Abduction
Target Body Part:	Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Lying Hip Adduction
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Side Lying Quadriceps Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
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Side Plank with Straight Leg
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
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Side-lying Arm Rolls (Db)
Target Body Part:	Abs,Shoulders
Equipment Needed:	Dumbbells,No Equipment
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Single-arm Medicine Ball Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
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Single-leg Stand with Reaches
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Spinal Twist with a Push-Pull Movement
Target Body Part:	Back,Chest,Shoulders
Equipment Needed:	No Equipment
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Squat Jump
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Stability Ball Sit-ups / Crunches
Target Body Part:	Abs
Equipment Needed:	Stability Ball
View Details >

Stability Ball Wall Squats
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Stability Ball
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Standing Barbell Curl
Target Body Part:	Arms
Equipment Needed:	Barbell
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Standing Barbell Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Barbell
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Standing Calf Raises - Wall
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
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Standing Decline Cable Flyes
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
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Standing Dumbbell Shrug
Target Body Part:	Back
Equipment Needed:	Dumbbells
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Standing Hip Abduction
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
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Standing Hip Adduction
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
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Standing Incline Cable Flyes
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
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Standing Low Cable Hip Abduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
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Standing Low Cable Hip Adduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Weight Machines / Selectorized
View Details >

Standing Lunge Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Single-leg Cable Rotation
Target Body Part:	Abs
Equipment Needed:	Resistance Bands/Cables
View Details >

Supine Bicycle Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Supine Dead Bug
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Supine Hamstrings Stretch
Target Body Part:	Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Supine IT Band Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Supine Pelvic Tilts
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Supine Rotator Cuff
Target Body Part:	Abs,Shoulders
Equipment Needed:	No Equipment
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Supine Shoulder Flexion
Target Body Part:	Shoulders
Equipment Needed:	No Equipment
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Supine Spinal Twist with Rib Grab and Progressions
Target Body Part:	Abs,Back,Chest,Shoulders
Equipment Needed:	No Equipment
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Thomas Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Triceps Pushdowns
Target Body Part:	Arms
Equipment Needed:	Weight Machines / Selectorized
View Details >

TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	TRX
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TRX ® Chest Press
Target Body Part:	Abs,Arms,Chest
Equipment Needed:	TRX
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TRX ® Front Rollout
Target Body Part:	Abs
Equipment Needed:	TRX
View Details >

TRX ® Hip Press
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

TRX ® Overhead Triceps Extension
Target Body Part:	Arms
Equipment Needed:	TRX
View Details >

TRX ® Side-straddle Golf Swings
Target Body Part:	Back,Chest,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Suspended Pike
Target Body Part:	Abs,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Suspended Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	TRX
View Details >

Upward Facing Dog
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

V-ups
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Vertical Toe Touches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Walking Lunges with Twists
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Medicine Ball
View Details >

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Expert Insight

Sports Training for Youth Athletes: How Much is Too Much?

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Bikini Body Workout

Get ready to sport a rocking body this summer by kicking your fitness into high gear. This total-body, no-equipment program features six moves to help you get in...

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4 Tricks Fitness Pros Use to Get Motivated to Get Active

If you have trouble getting pumped up for your workouts, you’re not alone. Even fitness pros occasionally struggle with finding the motivation to get moving. But when they...

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