lat pulldown iso lateral row...barbell back squat single leg squat barbell forward lunge variations:...
TRANSCRIPT
BACKLA
T P
ULL
DO
WN
ISO
LA
TE
RA
L R
OW
LOW
RO
W
1
BE
NT
OV
ER
RO
W
VARIATIONS: VARIATIONS:
STRAIGHT BAR, FAT BAR, DB'S,
ALTERNATINGSTRAIGHT BAR, V-GRIP, SINGLE ARM
VARIATIONS:
REVERSE GRIP (SUPINATED), SINGLE
ARM, CLOSE GRIP
VARIATIONS:
PRONATED (OVERHAND) NEUTRAL
GRIP, ALTERNATING
CORE
CA
BLE
LA
TE
RA
L C
HO
PC
AB
LE L
AT
ER
AL
TW
IST
WE
IGH
TE
D V
-UP
SS
UP
INE
TU
RT
LEP
LAN
K
ON
E A
RM
DB
RO
W
2
KE
TT
LE B
ELL
RE
NE
GA
DE
RO
W
WE
IGH
TE
D R
US
SIA
N T
WIS
TS
LAM
BA
LL
SE
AT
ED
SP
RIN
TE
RS
ME
D B
ALL
DE
CLI
NE
&
TH
RO
W
CHESTB
EN
CH
PR
ES
S
INC
LIN
E
PE
C D
EC
VARIATIONS:
GRIPS: CLOSE-WIDE, CHAINS, FAT BAR,
DB'S, 2X4'S
VARIATIONS:
GRIPS: CLOSE-WIDE, CHAINS, FAT BAR,
DB'S
ST
AB
ILIT
Y B
ALL
DB
ALT
ER
NA
TIO
N B
EN
CH
PR
ES
S
START WITH BACK AND SHOULDERS ON THE BALL, HAVE
SPOTTER HAND YOU THE DB'S RAISED WWITH ARMS
EXTENDED. HIPS SHOULD BE HIGH WITH KNEES AT 90. LOWER
ONE ARM AND KEEP THE OPPOSITE ARM EXTENDED.
ALTERNATE EACH ARM.
PO
WE
R C
LEA
N
TOTAL BODY
HANG CLEAN
VARIATIONS:
*THE CATCH
LOWER BODY GOES FROM TRIPLE EXTENTION TO
TRIPLE FLEXION (CATCH IN A QUARTER SQUAT
ELBOWS ROTATE AROUND THE BAR AND CATCH ON FINGERTIPS
AND SHULDERS. TRICPS SHOULD BE PARALEL TO THE GROUND
(OF THE 3, HIP EXTENTION IS MOST FREQUENTLY
MISSED)
FEET GO FROM HIP WIDTH TO SHOULDER WIDTH
*FIRST PULL
HIPS AND KNEES EXTEND TO INITIATE LIFT
THE BAR REMAINS CLOSE TO THE BODY
*SECOND PULL
TRIPLE EXTENTION, HIPS, KNEES, AND ANKLES
(PLANTAR FLEXION) ALL EXTENDED
STRONG CHEST & STRONG BACK, OVERHAND GRIP AT
SHOULDER WIDTH
HEELS FLAT ON THE FLOOR, THE BAR IS TOUCHING
THE SHIN
*STARTING POSITION:
SHOULDERSP
LAT
E F
RO
NT
RA
ISE
DB
LA
TE
RA
L R
AIS
E
STANDING, SEATED, STABILITY BALL
SEATED, DB'S, FAT BAR, ALTERNATING
*START IN AN ATHLETIC STANCE; FEET HIP WIDTH AND
KNEES SLIGHTLY BENT
*PRESS THE BAR DIRECTLY OVERHEAD, EXHAULING ON THE
WAY UP
*SLOWLY RETURN BAR TO STARTING POSITION
VARIATIONS:
UNILATERAL, BILATERAL, PLATES, DB'S,
ALTERNATING
VARIATIONS:
UNILATERAL, BILATERAL, PLATES, DB'S,
ALTERNATING
ST
AN
DIN
G M
ILIT
AR
Y
PR
ES
S
VARIATIONS:
LOWER BODY
BA
RB
ELL
BA
CK
SQ
UA
T
SIN
GLE
LE
G S
QU
AT
BA
RB
ELL
FO
RW
AR
D L
UN
GE
VARIATIONS:
DB'S
ST
AN
D S
TR
ON
G A
ND
TA
LL.
ST
EP
LO
NG
AN
D L
OW
WIT
H Y
OU
R L
EA
D L
EG
: U
PP
ER
TH
IGH
PA
RA
LLE
L T
O T
HE
GR
OU
ND
, K
NE
E A
T 9
0,
BA
CK
FLA
T.
EX
PLO
DE
BA
CK
TO
ST
AR
TIN
G
PO
SIT
ION
.
BA
RB
ELL
ST
EP
-UP
TH
E L
EG
YO
U A
RE
WO
RK
ING
(R
IGH
T I
N T
HIS
EX
AM
PLE
)
DO
ES
NO
T C
OM
E O
FF
TH
E B
OX
. T
HE
LE
FT
LE
G I
N T
HIS
EX
AM
PLE
DO
ES
NO
T T
OU
CH
TH
E B
OX
. N
EV
ER
LO
CK
TH
E
KN
EE
. B
EG
INN
ER
S S
HO
ULD
TR
Y T
HIS
WIT
H B
OD
YW
EIG
HT
FIR
ST
TH
EN
DB
'S
VARIATIONS:
DB'S
UNILATERAL (SINGLE ARM), PLATE,
STANDING, SEATED
CA
BLE
TR
ICE
P E
XT
EN
TIO
NBICEPS & TRICEPS
VARIATIONS:
V-GRIP, STRAIGHT BAR, SINGLE ARM
SUPINATED (UNDERHAND)
ST
AN
DIN
G H
AM
ME
R C
UR
LSVARIATIONS:
STANDING, SEATEDS
EA
TE
D H
AM
ME
R C
UR
LS
DB
OV
ER
HE
AD
ST
AN
DIN
G
TR
ICE
P E
XT
EN
TIO
N
VARIATIONS:
BA
RB
ELL
LA
TE
RA
L LU
NG
EB
AR
BE
LL R
OT
AT
ION
AL
LUN
GE
ST
AN
D T
ALL
AN
D S
TR
ON
G,
WH
EN
GO
ING
TO
TH
E
RIG
HT
, K
EE
P O
PP
OS
ITE
LE
G S
TR
AIG
HT
, M
AIN
TA
IN
ST
RO
NG
CH
ES
T A
ND
BA
CK
, E
XP
LOD
E B
AC
K T
O
ST
AR
TIN
G P
OS
ITIO
N.
WH
EN
RO
TA
TIN
G C
LOC
KW
ISE
, R
IGH
T F
OO
T
SH
OU
LD G
O T
O 5
O'C
LOC
K (
LEF
T T
O 7
FO
R
CO
UN
TE
R C
LOC
KW
ISE
) S
HO
ULD
ER
S T
UR
N 1
80
DB
PO
WE
R L
UN
GE
LEG
PR
ES
S
SK
ULL
CR
US
HE
RS
SC
ALP
ER
S
WR
IST
RO
LL
EZ
BA
R S
TA
ND
ING
BIC
EP
CU
RL
VARIATIONS:
EZ BAR, STRAIGHT BAR, FAT BAR
ST
AR
T W
ITH
KN
EE
S E
XT
EN
TE
D F
LEX
TO
TH
E K
NE
E A
PP
RO
XIM
AT
ELY
90
,
SLO
WLY
RE
TU
RN
TO
ST
AR
TIN
G P
OS
ITIO
N
ST
AR
T W
ITH
KN
EE
S F
LEX
ED
AN
D E
XT
EN
D T
HE
LEG
, N
EV
ER
LO
CK
TH
E K
NE
E,
SLO
WLY
LO
WE
R
WE
IGH
T B
AC
K D
OW
N
EX
TE
RN
AL
CA
LF R
AIS
ELE
G E
XT
EN
TIO
NLE
G C
UR
L
WORK NECK IN ALL FOUR DIRECTIONS
CA
LF R
AIS
EIN
TE
RN
AL
CA
LF R
AIS
E4
WA
Y N
EC
K
PLA
TE
GO
OD
MO
RN
ING
JAM
ME
R
PLA
TE
SIN
GLE
LE
G S
TIF
F
LEG
DE
AD
LIF
T
ST
AB
ILIT
Y B
ALL
SIN
GLE
LE
G
HA
MS
TR
ING
CU
RL
ST
AB
ILIT
Y B
ALL
HY
PE
RE
XT
EN
TIO
NH
EX
BA
R S
QU
AT
BA
G L
UN
GE
SG
LUT
E-
HA
M M
AC
HIN
E