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Barbell Front Squat
Description: The Barbell Front Squat is a compound exercise that primarily targets the quadriceps, glutes, and upper back. Unlike the traditional back squat, the barbell is positioned in front of the body, placing more emphasis on the quadriceps and core engagement. Benefits: Profile: Equipment: Barbell Type: Free Weights Tempo: 3-0-1-0 Level: Intermediate Muscles: Primary Muscles…
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Barbell Lunge into Step Back Lunge
Description: The Barbell Lunge into Step Back Lunge is a lower-body compound exercise that combines the benefits of both lunges and step back lunges. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. This exercise helps build leg strength, improve balance, and enhance overall lower body stability and mobility. Benefits: The Barbell…
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Barbell Full Squat
Description: The Barbell Full Squat is a lower body compound exercise that targets the quadriceps along with the glutes and hamstrings. Benefits: Profile: Equipment: Barbell Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic Instructions: Common Mistakes: Variations: Safety Tips: Additional Information:…
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Barbell Side Lunge
Description: The Barbell Side Lunge is a lower-body compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, adductors, and glutes. It’s an effective exercise for building leg strength, improving lateral movement, and enhancing overall lower-body stability and mobility. Benefits: The Barbell Side Lunge offers several benefits: Profile: Equipment: Barbell Type: Strength Tempo: 3-0-1-0…
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Barbell Hack Squat
Description: The Barbell Hack Squat is a lower body compound exercise that targets the quadriceps along with the glutes and hamstrings. Benefits: Profile: Equipment: Barbell Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic Instructions: Common Mistakes: Variations: Safety Tips: Additional Information:…
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Pallof Press
Description: The Pallof Press is a core exercise that targets the abdominal muscles. Crunches and sit-ups train the rectus abdominis. Curl with the abs and avoid pulling on your head or neck. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull…
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Cable Push Pull
Description: The Cable Push Pull is a core exercise that targets the abdominal muscles. Crunches and sit-ups train the rectus abdominis. Curl with the abs and avoid pulling on your head or neck. Benefits: Profile: Equipment: Cable Machine Type: Strength Training Machine Resistance Type: Cable Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated…
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Lever Plate Loaded Oblique Machine
Description: The Lever Plate Loaded Oblique Machine is a core exercise that targets the obliques on the sides of the waist. Twisting movements target the obliques on the sides of the waist. Rotate with control rather than yanking the head or neck. Benefits: Profile: Equipment: Plate Loaded Machine Type: Strength Training Machine Resistance Type: Plate…
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Lever Selectorized Oblique Machine
Description: The Lever Selectorized Oblique Machine is a core exercise that targets the obliques on the sides of the waist. Twisting movements target the obliques on the sides of the waist. Rotate with control rather than yanking the head or neck. Benefits: Profile: Equipment: Selectorized Machine Type: Strength Training Machine Resistance Type: Selectorized (Weight Stack)…
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Side Plank Hip Dips
Description: The Side Plank Hip Dips is a core exercise that targets the deep core that stabilizes the spine. Bracing movements train the deep core to stabilize the spine. Keep a straight line and breathe steadily rather than holding your breath. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles:…
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Suspended Pull Through
Description: The Suspended Pull Through is a core exercise that targets the abdominal muscles. Crunches and sit-ups train the rectus abdominis. Curl with the abs and avoid pulling on your head or neck. Benefits: Profile: Equipment: Suspension Trainer Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated…
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Scapular Band Pull-down
Description: The Scapular Band Pull-down is a straight arm scapular movement that pulls the bar or handle down by depressing the shoulder blades, training the lower traps and lats with little arm involvement. Benefits: Profile: Equipment: Resistance Band Type: Strength Training (Isolation) Resistance Type: Elastic Band Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
