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All Exercises


Stability Ball Knee Tucks



Abs, Legs - Calves and Shins

Stability Ball

Seated Medicine Ball Trunk Rotations



Abs

Medicine Ball

Ankle Flexion



Legs - Calves and Shins

Resistance Bands/Cables

Stability Ball Prone Walkout



Abs, Back

Stability Ball

Supermans



Back, Butt/Hips, Shoulders

No Equipment

Bird-dog



Abs, Back, Butt/Hips

No Equipment

Dumbbell Step-up



Butt/Hips, Legs - Thighs

Dumbbells, Raised Platform/Box

Front Plank



Abs, Back

No Equipment

Stability Ball Dumbbell Fly



Abs, Chest

Dumbbells, Stability Ball

Stability Ball Dumbbell Overhead Triceps Extension



Abs, Arms

Dumbbells, Stability Ball

Stability Ball Dumbbell Press



Abs, Arms, Chest, Shoulders

Dumbbells, Stability Ball

Stability Ball Pikes



Abs, Shoulders

Stability Ball

TRX ® Suspended Lunge



Abs, Butt/Hips, Legs - Thighs

TRX

Cat-Cow



Back, Chest

No Equipment

Contralateral Limb Raises



Back, Butt/Hips, Shoulders

No Equipment

Dumbbell Front Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Dumbbell Lateral Raise



Shoulders

Dumbbells

Inverted Flyers



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Dumbbell Bench Press



Arms, Chest, Shoulders

Bench, Dumbbells

Dumbbell Front Raise



Shoulders

Dumbbells

Dumbbell Triceps Kickback



Arms

Dumbbells

Lat Pulldown



Back

Resistance Bands/Cables

Stability Ball Push-Up



Chest, Shoulders

Stability Ball

Stability Ball Reverse Extensions



Back, Butt/Hips

Stability Ball

Stability Ball Shoulder Stabilization



Back, Shoulders

Stability Ball

Standing Dumbbell Overhead Triceps Extension



Arms

Dumbbells

Triceps Pushdown



Arms

Resistance Bands/Cables

Barbell Deadlift



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Barbell

Bent Knee Push-up



Arms, Chest, Shoulders

No Equipment

Bodyweight Squat



Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Downward-facing Dog



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Glute Activation Lunges



Abs, Butt/Hips, Legs - Thighs

No Equipment

Mountain Climbers



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Partner Assisted Bodyweight Squats



Abs, Butt/Hips, Legs - Thighs

No Equipment

Single-arm, Single-leg Romanian Dead Lift



Back, Butt/Hips

Dumbbells

Spider Walks



Full Body/Integrated

No Equipment

Supine Hip Flexor Stretch



Butt/Hips, Legs - Thighs

No Equipment

V Sit Partner Rotations with Medicine Ball



Abs

Medicine Ball

90 Lat Stretch



Back

No Equipment

Agility Ladder: Lateral Shuffle



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Ladder

Alternate Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Barbell Bent-over Row



Arms, Back, Full Body/Integrated, Shoulders

Barbell

Bodyweight Dips



Arms

Dip bar

BOSU® Lateral Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Box Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Childs Pose



Abs, Back, Butt/Hips, Legs - Thighs

No Equipment

Dumbbell Incline Press



Chest, Shoulders

Bench, Dumbbells

Forward Cone Jumps



Butt/Hips, Legs - Thighs

Cones

Forward Lunge



Abs, Butt/Hips, Legs - Thighs

No Equipment

Forward Stepping over Cones



Abs, Butt/Hips

Cones

Glute Bridge Single Leg Progression



Back, Butt/Hips, Legs - Thighs

No Equipment

Half-kneeling Lift (Hay Bailer)



Abs

Medicine Ball

Half-Kneeling Wood Chop



Abs

Medicine Ball

Hexagon Drill



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

Cones

Inchworms



Abs, Arms, Back, Chest, Full Body/Integrated, Shoulders

No Equipment

Jammer - Torso Rotations



Abs, Arms, Back, Chest, Full Body/Integrated, Shoulders

Barbell

Jump and Reach



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Kneeling Lat Stretch (w/bench)



Back

Bench

Kneeling TA Stretch



Butt/Hips, Legs - Thighs

No Equipment

Lateral Cone Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Cones

Leg Crossover Stretch



Butt/Hips, Legs - Thighs

No Equipment

Medicine Ball Lunge to Chest Pass



Abs, Back, Butt/Hips, Chest, Full Body/Integrated, Shoulders

Medicine Ball

Overhead Triceps Stretch



Arms

No Equipment

Partner Standing Row with Resistance Tubing



Arms, Back, Butt/Hips

Resistance Bands/Cables

Power Clean



Full Body/Integrated

Barbell

Quadruped Bent-knee Hip Extensions



Abs, Butt/Hips

No Equipment

Shoulder Packing



Back, Shoulders

No Equipment

Shoulder Stability-Mobility Series - I, Y, T, W Formations



Shoulders

No Equipment

Side Lunge



Butt/Hips, Legs - Thighs

No Equipment

Single Arm Barbell Jammer



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Barbell

Single Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Single Leg Squat



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Single Leg Stand



Abs

No Equipment

Single-leg Stand with Airex Pad



Abs

Airex Pad

Sprinter Pulls



Full Body/Integrated

No Equipment

Standing Ankle Mobilization



Legs - Calves and Shins

No Equipment

Standing Barbell Shrug



Back

Barbell

Standing Chest Stretch



Chest

No Equipment

Standing Dorsi-Flexion (Calf Stretch)



Legs - Calves and Shins

No Equipment

Standing Gate Openers (Frankensteins)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Standing Hamstrings Curl



Abs, Legs - Thighs

Resistance Bands/Cables

Standing Leg Extension



Abs, Legs - Thighs

Resistance Bands/Cables

Standing Lift (Hay Bailer)



Abs

Medicine Ball

Standing Shoulder Extension



Arms

No Equipment

Standing Triangle Straddle Bends



Back, Butt/Hips, Legs - Thighs

No Equipment

Step Stretch



Legs - Calves and Shins

Raised Platform/Box

Stomach Crawls



Full Body/Integrated

No Equipment

Sumo Rotational Squats



Butt/Hips, Legs - Thighs

No Equipment

Supine 90-90 Hip Rotator Stretch



Butt/Hips, Legs - Thighs

No Equipment

Supine Hollowing with Lower Extremity Movements



Abs

No Equipment

Supine Snow Angel (Wipers) Exercise



Abs, Chest, Shoulders

No Equipment

T Drill



Full Body/Integrated

Cones

Triceps Extension with Tubing (partner resisted)



Abs, Arms, Butt/Hips

Resistance Bands/Cables

TRX ® Atomic Push-up



Abs, Arms, Chest, Shoulders

TRX

TRX ® Back Row



Abs, Arms, Back

TRX

TRX ® Biceps Curl



Abs, Arms

TRX

TRX ® Hamstrings Curl



Butt/Hips, Legs - Thighs

TRX

TRX ® Single-arm Chest Press



Abs, Arms, Chest

TRX

Warrior I



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Push-up with Single-leg Raise



Arms, Butt/Hips, Chest, Full Body/Integrated, Shoulders

No Equipment

Push-up



Arms, Chest, Shoulders

No Equipment

Bear Crawl



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

No Equipment

Standing Cable Rotation



Abs

Resistance Bands/Cables

Standing Dumbbell Hammer Curl



Arms

Dumbbells

Barbell High Back Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Barbell

Hip Rotations (Push-up Position)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Standing Wood Chop



Abs

Medicine Ball

Bent-Knee Sit-up / Crunches



Abs

No Equipment

Squat Jumps



Butt/Hips, Legs - Thighs

No Equipment

Standing Medicine Ball Trunk Rotations



Abs

Medicine Ball

Side Plank with Bent Knee



Abs, Butt/Hips

No Equipment

Stability Ball Shoulder (Glute) Bridge



Abs, Back, Butt/Hips

Stability Ball

Standing Cable Flyers



Chest

Weight Machines / Selectorized

Supine Reverse Crunches



Abs

No Equipment

TRX ® Assisted Side Lunge with Arm Raise



Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Shoulders

TRX

TRX ® Suspended Knee Tucks



Abs, Chest

TRX

Cobra



Abs, Back

No Equipment

Dumbbell Deadlift



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Stability Ball Russian Twist



Abs, Back

Stability Ball

Lunge with Elbow Instep



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

BOSU® Squat Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Stability Ball Hamstring Curl



Butt/Hips, Legs - Thighs

Stability Ball

TRX ® Single-arm Row



Abs, Arms, Back

TRX

Hip Hinge



Butt/Hips, Legs - Thighs

Barbell

Single-arm Dumbbell Row



Back

Bench, Dumbbells

Dirty Dog



Abs, Butt/Hips

No Equipment

Side Plank (Modified)



Abs, Butt/Hips

No Equipment

Supine Reverse Marches



Abs

No Equipment

Barbell Bench Press



Arms, Chest, Shoulders

Barbell, Bench

Barbell Calf Raises



Legs - Calves and Shins

Barbell

Barbell Forward Lunge



Butt/Hips, Legs - Thighs

Barbell

Barbell Jammers



Abs, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Barbell Push Press



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Chin-ups



Arms, Back

Pull up bar

CKC Parascapular Exercises



Chest, Shoulders

No Equipment

Cycled Split-Squat Jump



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Decline Barbell Press



Arms, Chest, Shoulders

Barbell, Bench

Double Leg Tuck Jump



Butt/Hips

No Equipment

Dumbbell Preacher Curl



Arms

Dumbbells

Dumbbell Wrist Curl - Extension



Arms

Bench, Dumbbells

Dumbbell Wrist Curl - Flexion



Arms

Bench, Dumbbells

Dumbbell Wrist Curl - Supination / Pronation



Arms

Bench, Dumbbells

Forward Hurdle Run



Butt/Hips, Legs - Calves and Shins

Hurdles

Forward Linear Jumps



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Forward Linear Ladder Drill



Full Body/Integrated

Ladder

Forward Lunge with Arm Drivers



Abs, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge



Abs, Butt/Hips

No Equipment

Incline Reverse Lateral Dumbbell Raise



Back, Shoulders

Bench, Dumbbells

Kneeling Hip-flexor Stretch



Butt/Hips, Legs - Thighs

No Equipment

Kneeling Reverse Fly



Back, Shoulders

Resistance Bands/Cables

Lateral Hurdle Run



Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Hurdles

Lateral Neck Flexion



Neck

No Equipment

Lateral Over Unders



Abs, Butt/Hips, Legs - Thighs

No Equipment, Raised Platform/Box

Lateral Shuffles



Butt/Hips, Legs - Thighs

Cones

Lateral Zig Zags



Legs - Calves and Shins, Legs - Thighs

Cones

Lunge with Overhead Press



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Lying Barbell Triceps Extensions



Arms

Barbell, Bench

Lying Dumbbell Pec Fly



Chest, Shoulders

Bench, Dumbbells

Lying Dumbbell Pullovers



Chest

Bench, Dumbbells

Lying Hamstrings Curl



Butt/Hips

Weight Machines / Selectorized

Medicine Ball Power Drops



Arms, Chest, Shoulders

Medicine Ball

Medicine Ball Push-ups



Abs, Chest, Shoulders

Medicine Ball

Modified Hurdler's Stretch



Legs - Thighs

No Equipment

Multidirectional Ladder Drill



Full Body/Integrated

Ladder

Neck Flexion and Extension



Neck

No Equipment

Overhead Medicine Ball Slams



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Overhead Medicine Ball Throws



Butt/Hips, Full Body/Integrated, Shoulders

Medicine Ball

Plank with Knee Drag



Butt/Hips, Legs - Thighs

No Equipment

Prone (Lying) Hamstrings Curl



Legs - Thighs

Resistance Bands/Cables

Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation



Back, Shoulders

No Equipment

Pull-ups



Arms, Back

Pull up bar

Reverse Medicine Ball Throw



Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Seated Barbell Shoulder Press



Arms, Shoulders

Barbell, Bench

Seated Bent-Knee Biceps Stretch



Arms

No Equipment

Seated Butterfly Stretch



Legs - Thighs

No Equipment

Seated Cable Press



Chest

Resistance Bands/Cables, Weight Machines / Selectorized

Seated Calf Stretch



Legs - Calves and Shins

No Equipment

Seated Decline Cable Press



Chest

Resistance Bands/Cables, Weight Machines / Selectorized

Seated Dumbbell Biceps Curl



Arms

Bench, Dumbbells

Seated Dumbbell Press



Arms, Shoulders

Bench, Dumbbells

Seated High Back Row



Arms, Back, Shoulders

Resistance Bands/Cables

Seated Incline Cable Press



Chest

Resistance Bands/Cables, Weight Machines / Selectorized

Seated Lat Pulldown



Back

Weight Machines / Selectorized

Seated Leg Press



Butt/Hips, Legs - Thighs

Weight Machines / Selectorized

Seated Machine Bench Press



Chest

Weight Machines / Selectorized

Seated Machine Biceps Curls



Arms

Weight Machines / Selectorized

Seated Machine Close-Grip Bench Press



Arms, Chest

Weight Machines / Selectorized

Seated Machine Close-Grip Shoulder Press



Arms, Shoulders

Weight Machines / Selectorized

Seated Machine High Back Rows



Arms, Back

Weight Machines / Selectorized

Seated Machine Rows



Arms, Back

Weight Machines / Selectorized

Seated Machine Shoulder Press



Arms, Shoulders

Weight Machines / Selectorized

Seated Row



Arms, Back

Resistance Bands/Cables

Seated Side-Straddle Stretch



Abs, Back, Legs - Thighs

No Equipment

Seated Straddle Stretch



Back, Legs - Thighs

No Equipment

Seated Straddle with Side Reaches



Abs, Back, Legs - Thighs

No Equipment

Seated Toe Touches



Legs - Calves and Shins, Legs - Thighs

No Equipment

Side Lying Hip Abduction



Butt/Hips

No Equipment

Side Lying Hip Adduction



Butt/Hips, Legs - Thighs

No Equipment

Side Lying Quadriceps Stretch



Legs - Thighs

No Equipment

Side Plank with Straight Leg



Abs, Butt/Hips

No Equipment

Side-lying Arm Rolls (Db)



Abs, Shoulders

Dumbbells, No Equipment

Single-arm Medicine Ball Push-up



Abs, Arms, Chest, Shoulders

Medicine Ball

Single-leg Stand with Reaches



Abs

Medicine Ball

Spinal Twist with a Push-Pull Movement



Back, Chest, Shoulders

No Equipment

Squat Jump



Butt/Hips, Legs - Thighs

No Equipment

Stability Ball Sit-ups / Crunches



Abs

Stability Ball

Stability Ball Wall Squats



Butt/Hips, Legs - Thighs

Stability Ball

Standing Barbell Curl



Arms

Barbell

Standing Barbell Shoulder Press



Arms, Shoulders

Barbell

Standing Calf Raises - Wall



Legs - Calves and Shins

No Equipment

Standing Decline Cable Flyes



Chest

Weight Machines / Selectorized

Standing Dumbbell Shrug



Back

Dumbbells

Standing Hip Abduction



Abs, Butt/Hips

Resistance Bands/Cables

Standing Hip Adduction



Abs, Butt/Hips, Legs - Thighs

Resistance Bands/Cables

Standing Incline Cable Flyes



Chest

Weight Machines / Selectorized

Standing Low Cable Hip Abduction



Abs, Butt/Hips, Full Body/Integrated

Resistance Bands/Cables, Weight Machines / Selectorized

Standing Low Cable Hip Adduction



Abs, Butt/Hips, Full Body/Integrated

Weight Machines / Selectorized

Standing Lunge Stretch



Butt/Hips, Legs - Thighs

No Equipment

Standing Single-leg Cable Rotation



Abs

Resistance Bands/Cables

Supine Bicycle Crunches



Abs

No Equipment

Supine Dead Bug



Abs

No Equipment

Supine Hamstrings Stretch



Legs - Calves and Shins, Legs - Thighs

No Equipment

Supine IT Band Stretch



Legs - Thighs

No Equipment

Supine Pelvic Tilts



Abs

No Equipment

Supine Rotator Cuff



Abs, Shoulders

No Equipment

Supine Shoulder Flexion



Shoulders

No Equipment

Supine Spinal Twist with Rib Grab and Progressions



Abs, Back, Chest, Shoulders

No Equipment

Thomas Stretch



Butt/Hips, Legs - Thighs

No Equipment

Triceps Pushdowns



Arms

Weight Machines / Selectorized

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX

TRX ® Chest Press



Abs, Arms, Chest

TRX

TRX ® Front Rollout



Abs

TRX

TRX ® Hip Press



Back, Butt/Hips, Legs - Thighs

TRX

TRX ® Overhead Triceps Extension



Arms

TRX

TRX ® Side-straddle Golf Swings



Back, Chest, Shoulders

TRX

TRX ® Suspended Pike



Abs, Shoulders

TRX

TRX ® Suspended Push-up



Arms, Chest, Shoulders

TRX

Upward Facing Dog



Abs, Back

No Equipment

V-ups



Abs

No Equipment

Vertical Toe Touches



Abs

No Equipment

Walking Lunges with Twists



Abs, Butt/Hips, Legs - Thighs

Medicine Ball


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