American Council on Exercise (ACE) - Exercise Library

Stability Ball Knee Tucks

Target Body Part: Abs,Legs - Calves and Shins
Primary Muscles: Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Seated Medicine Ball Trunk Rotations

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball

Step 1

Starting Position: Sit on a mat/floor with your knees bent, feet together, heels...

Ankle Flexion

Target Body Part: Legs - Calves and Shins
Primary Muscles: Tibialis Anterior
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Assume a seated position, extending one leg out in front. Sec...

Stability Ball Prone Walkout

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Supermans

Target Body Part: Back,Butt/Hips,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...

Bird-dog

Target Body Part: Abs,Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

Dumbbell Step-up

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: Dumbbells,Raised Platform/Box

Step 1

Starting Position: Stand with your feet parallel about hip width apart while hol...

Front Plank

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

Stability Ball Dumbbell Fly

Target Body Part: Abs,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Dumbbells,Stability Ball

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresse...

Stability Ball Dumbbell Overhead Triceps Extension

Target Body Part: Abs,Arms
Primary Muscles: Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells,Stability Ball

Step 1

Starting Position: Sit on a properly-inflated stability ball (one that compresse...

Stability Ball Dumbbell Press

Target Body Part: Abs,Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells,Stability Ball

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresse...

Stability Ball Pikes

Target Body Part: Abs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

TRX ® Suspended Lunge

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Stand in front of the anchor point and interlock the two TRX ...

Cat-Camel

Target Body Part: Back,Chest
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Serratus Anterior,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

Contralateral Limb Raises

Step 1

Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...

Dumbbell Front Squat

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand with your feet slightly wider than hip-width, facing ou...

Dumbbell Lateral Raise

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts)
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

Inverted Flyers

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting position: Stand with feet ...

Dumbbell Bench Press

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat b...

Dumbbell Front Raise

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts)
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand holding dumbbells in front of you thighs using a closed...

Dumbbell Triceps Kickback

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Hold a dumbbell in your left hand and assume a split-stance p...

Lat Pulldown

Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: From either a seated or standing position, grasp the handles ...

Stability Ball Push-Up

Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Posterior Deltoids (delts)
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Stability Ball Reverse Extensions

Target Body Part: Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Stability Ball Shoulder Stabilization

Target Body Part: Back,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...

Standing Dumbbell Overhead Triceps Extension

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand in a split-stance position holding a dumbbell with both...

Triceps Pushdown

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Grasp the cable / band handles with a closed, pronated grip (...

Barbell Deadlift

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting position: Stand with your feet slightly wider than shoulder-width, with...

Bent Knee Push-up

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Bodyweight Squat

Target Body Part: Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Begin standing with your feet Starting Position: Stand facing a r...

Barbell Bent-over Row

Target Body Part: Arms,Back,Full Body/Integrated,Shoulders
Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Stand with your feet slightly wider than shoulder-width, with...

Bodyweight Dips

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Intermediate
Equipment Needed: Dip bar

Step 1

STARTING POSITION: Start by standing between the dip bars, grasping each bar fir...

BOSU^® Lateral Jumps

® Lateral Jumps' align='right'>Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: BOSU Trainer

Step 1

Starting Position: Place a BOSU^® balance trainer on the floor 3-6...

Box Jumps

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Raised Platform/Box

Step 1

Starting Position: Place a 6-12" raised platform or box on the floor 3-6" in fro...

Childs Pose

Target Body Part: Abs,Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel with both knees directly under your hips and feet plant...

Dumbbell Incline Press

Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Grasp two dumbbells and lie supine (on your back) on an incli...

Forward Cone Jumps

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Cones

Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a ...

Forward Lunge

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet together. Depress and retract your scapu...

Forward Stepping over Cones

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Cones

Step 1

Starting Position: Place a series of cones 18-30" apart in a straight line on a ...

Glute Bridge Single Leg Progression

Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on y...

Half-kneeling Lift (Hay Bailer)

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball

Step 1

Starting Position: Start in a half-kneeling position with the left foot forward....

Half-Kneeling Wood Chop

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball

Step 1

Starting Position: Start in a half-kneeling position with the left foot forward....

Hexagon Drill

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs),Soleus
Exercise Level: Advanced
Equipment Needed: Cones

Step 1

Starting Position: Set up six cones in a hexagon, making each segment about 2 fe...

Inchworms

Target Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting Position: From a standing position with your feet together or sli...

Jammer - Torso Rotations

Target Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Place the end of...

Jump and Reach

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Downward Phase: ...

Kneeling Lat Stretch (w/bench)

Target Body Part: Back
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rotator Cuff,Triceps
Exercise Level: Beginner
Equipment Needed: Bench

Step 1

Starting Position: Kneel on an exer...

Kneeling TA Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Quadriceps (quads),Tibialis Anterior
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Kneeling on both knees, hip-width apart, with your feet in pl...

Lateral Cone Jumps

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Intermediate
Equipment Needed: Cones

Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a ...

Leg Crossover Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Medicine Ball Lunge to Chest Pass

Target Body Part: Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Pectorals (pecs),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

Before you beginStarting Position: Kneel on an exer...

Shoulder Packing

Target Body Part: Back,Shoulders
Primary Muscles: Latissimus Dorsi (Lats),Rhomboids,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward, ...

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

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Latissimus Dorsi (Lats),Levator Scapulae,Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie fl...

Side Lunge

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet parallel facing forward and hip-width ap...

Single Arm Barbell Jammer

Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Rotator Cuff,Serratus Anterior,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Place the end of...

Single Leg Push-off

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Raised Platform/Box

Step 1

Starting Position: Stand facing a raised platform or a plyometric jump box, plac...

Single Leg Squat

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your ...

Single Leg Stand

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with both feet together or spread a few inches apart (2...

Single-leg Stand with Airex Pad

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Airex Pad

Step 1

Starting Position: Stand on an Airex pad with both feet together or spread a few...

Sprinter Pulls

Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Assume a ½ kneeling position with your right leg forward, left leg back, ...

Standing Ankle Mobilization

Target Body Part: Legs - Calves and Shins
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand if front of a wall with feet placed a few inches ...

Standing Barbell Shrug

Target Body Part: Back
Primary Muscles: Rhomboids,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Barbell

Step 1

Starting position: Stand with your feet slightly wider than shoulder-width, with...

Standing Chest Stretch

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Stand with your feet hip-width apart, toes pointing forward and arms by your sid...

Standing Dorsi-Flexion (Calf Stretch)

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius,Soleus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand facing a wall, arms length away with your feet hip-widt...

Standing Gate Openers (Frankensteins)

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Standing Hamstrings Curl

Target Body Part: Abs,Legs - Thighs
Primary Muscles: Hamstrings,Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...

Standing Leg Extension

Target Body Part: Abs,Legs - Thighs
Primary Muscles: Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...

Standing Lift (Hay Bailer)

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

The lift (hay bailer) is a functional, yet advanced movement that needs to be le...

Standing Shoulder Extension

Target Body Part: Arms
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand in a split-stance position with the right leg in ...

Standing Triangle Straddle Bends

Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet in straddle position (wider than h...

Step Stretch

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius
Exercise Level: Intermediate
Equipment Needed: Raised Platform/Box

Step 1

Starting Position: Place a step with two risers on each side (or used a ra...

Stomach Crawls

Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Quadriceps (quads),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on the floor placing your hands in front of sh...

Sumo Rotational Squats

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

This exercise is a dynamic movement exercise used to prepare the body for activi...

Supine 90-90 Hip Rotator Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on y...

Supine Hollowing with Lower Extremity Movements

Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

Supine Snow Angel (Wipers) Exercise

Target Body Part: Abs,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

T Drill

Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Biceps,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Cones

Step 1

Starting Position: Begin in a three-point stance with the hips flexed, knees ben...

Triceps Extension with Tubing (partner resisted)

Target Body Part: Abs,Arms,Butt/Hips
Primary Muscles: Latissimus Dorsi (Lats),Posterior Deltoids (delts),Triceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: You and a traini...

TRX ® Atomic Push-up

Target Body Part: Abs,Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

TRX ® Back Row

Target Body Part: Abs,Arms,Back
Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face t...

TRX ® Biceps Curl

Target Body Part: Abs,Arms
Primary Muscles: Biceps,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face t...

TRX ® Hamstrings Curl

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

TRX ® Single-arm Chest Press

Target Body Part: Abs,Arms,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding both TRX handles or foot cradles in your left hand, t...

Warrior I

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Push-up with Single-leg Raise

Target Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Pectorals (pecs),Triceps
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Push-up

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Bear Crawl

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exer...

Standing Cable Rotation

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Stand sideways to a cable / band with your feet hip-width apa...

Standing Dumbbell Hammer Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

Barbell High Back Squat

Step 1

Starting Position: Step under the bar in a split-stance position (one foot on ei...

Hip Rotations (Push-up Position)

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

This exercise is a dynamic movement exercise used to prepare the body for activi...

Standing Wood Chop

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

The wood chop is a functional, yet advanced movement that needs to be learned in...

Bent-Knee Sit-up / Crunches

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie in a supine (on your back) position on a mat with your kn...

Squat Jumps

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet feet hip-width apart, arms by your sides...

Standing Medicine Ball Trunk Rotations

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: Stand holding a medicine ball with your feet hip-width apart....

Side Plank with Bent Knee

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your right side on an exercise mat with your left leg ...

Stability Ball Shoulder (Glute) Bridge

Target Body Part: Abs,Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie supine (on your back) on a mat, placing the backs of your...

Standing Cable Flyers

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Weight Machines / Selectorized

Step 1

STARTING POSITION: Position the cable handles approximately level with the middl...

Supine Reverse Crunches

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie in a supine (on your back) position on a mat with your kn...

TRX ® Assisted Side Lunge with Arm Raise

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Intermediate
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor...

TRX ® Suspended Knee Tucks

Target Body Part: Abs,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

Cobra

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Transverse Abdominus,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

Dumbbell Deadlift

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Advanced
Equipment Needed: Dumbbells

Step 1

Starting Position: Place two dumbbells at your sides, slightly forward of your f...

Stability Ball Russian Twist

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresse...

Lunge with Elbow Instep

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Full Body/Integrated,Hamstrings,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip width apart. Depress and retract you...

BOSU^® Squat Jumps

® Squat Jumps' align='right'>Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: BOSU Trainer

Step 1

Starting Position: Place a BOSU^® balance trainer on the floor 3-6...

Stability Ball Hamstring Curl

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings
Exercise Level: Intermediate
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie supine (on your back) on a mat, placing the backs of your...

TRX ® Single-arm Row

Step 1

Starting Position: Holding the TRX handles or foot cradles in your right hand, t...

Hip Hinge

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings
Exercise Level: Beginner
Equipment Needed: Barbell

Step 1

Starting Position: While standing, position your feet shoulder-width apart, side...

Single-arm Dumbbell Row

Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding a dumbbell in your right hand, bend over to place you...

Dirty Dog

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

This exercise is a dynamic movement exercise used to prepare the body for activi...

Side Plank (Modified)

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your side on an exercise mat with your legs extended a...

Supine Reverse Marches

Target Body Part: Abs
Primary Muscles: Erector Spinae,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Barbell Bench Press

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Beginner
Equipment Needed: Barbell,Bench

Step 1

Starting Position: Lie supine (on your back) on a flat bench with your feet firm...

Barbell Calf Raises

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius,Soleus
Exercise Level: Intermediate
Equipment Needed: Barbell

Step 1

Starting Position: Step under the bar in a split-stance position (one in front o...

Barbell Forward Lunge

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Barbell

Step 1

Starting Position: Stand with your feet parallel and hip width apart. Place a li...

Barbell Jammers

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Place the end of a standard barbell in a corner so that it wi...

Barbell Push Press

Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Posterior Deltoids (delts),Quadriceps (quads),Soleus,Trapezius (Traps),Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Step under the bar in a split-stance position (one foot in fr...

Chin-ups

Target Body Part: Arms,Back
Primary Muscles: Biceps,Latissimus Dorsi (Lats)
Exercise Level: Intermediate
Equipment Needed: Pull up bar

Step 1

Starting Position: Stand under the chin-up bar and reach your arms overhead with...

CKC Parascapular Exercises

Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...

Cycled Split-Squat Jump

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand in an athl...

Decline Barbell Press

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: Barbell,Bench

Step 1

Starting Position: Lie supine (on your back) on a decline bench (at an angle bet...

Double Leg Tuck Jump

Target Body Part: Butt/Hips
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your ...

Dumbbell Preacher Curl

Target Body Part: Arms
Primary Muscles: Biceps,Flexors
Exercise Level: Beginner
Equipment Needed: Dumbbells

Step 1

Starting Position: Sit or stand with the backside of your upper and lower arm re...

Dumbbell Wrist Curl - Extension

Target Body Part: Arms
Primary Muscles: Extensors
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

Dumbbell Wrist Curl - Flexion

Target Body Part: Arms
Primary Muscles: Flexors
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

Dumbbell Wrist Curl - Supination / Pronation

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench ...

Forward Hurdle Run

Target Body Part: Butt/Hips,Legs - Calves and Shins
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Beginner
Equipment Needed: Hurdles

Step 1

Starting Position: Stand facing a row of hurdles (the hurdles should be spaced s...

Forward Linear Jumps

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your ...

Forward Linear Ladder Drill

Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Ladder

Step 1

Starting Position: Stand with your feet hip-width apart at the end of the ladder...

Forward Lunge with Arm Drivers

Step 1

Starting Position: Stand with your feet together and your arms raised in front t...

Glute Bridge

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Maximus (glutes),Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or the floor in ...

Incline Reverse Lateral Dumbbell Raise

Target Body Part: Back,Shoulders
Primary Muscles: Posterior Deltoids (delts),Rhomboids,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding two dumbbells, sit on a bench facing the backrest ang...

Kneeling Hip-flexor Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Flexors,Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: From a kneeling position place the left knee on the floor (or...

Kneeling Reverse Fly

Target Body Part: Back,Shoulders
Primary Muscles: Posterior Deltoids (delts),Rhomboids,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Kneel on a mat holding resistance cable or band handles in bo...

Lateral Hurdle Run

Target Body Part: Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Hurdles

Step 1

Starting Position: Stand to the side of the hurdles so that they are lying to yo...

Lateral Neck Flexion

Target Body Part: Neck
Primary Muscles: Levator Scapulae,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Lateral Over Unders

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment,Raised Platform/Box

Step 1

Starting Position: Using two stacks of risers; height not exceeding the to...

Lateral Shuffles

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Cones

Step 1

Starting Position: Set out cones approximately 5 yards apart, stand at the far l...

Lateral Zig Zags

Target Body Part: Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Soleus
Exercise Level: Advanced
Equipment Needed: Cones

Step 1

Starting Position: Lay out your cones as illustrated creating a zig-zag line for...

Lunge with Overhead Press

Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

Starting Position: Stand with your feet together. Depress and retract your scapu...

Lying Barbell Triceps Extensions

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Intermediate
Equipment Needed: Barbell,Bench

Step 1

Starting Position: Holding a barbell with a closed, pronated grip (palms facing ...

Lying Dumbbell Pec Fly

Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat b...

Lying Dumbbell Pullovers

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells

Step 1

Starting Position: Holding a dumbbell in the palms of both hands, lie supine (on...

Lying Hamstrings Curl

Target Body Part: Butt/Hips
Primary Muscles: Hamstrings
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Lie on your stomach on the machine, aligning the mid-point of your knee joint wi...

Medicine Ball Power Drops

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: This is a partner drill and it is recommended that you work w...

Medicine Ball Push-ups

Target Body Part: Abs,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Medicine Ball

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...

Modified Hurdler's Stretch

Target Body Part: Legs - Thighs
Primary Muscles: Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated position with legs extended in front of you a...

Multidirectional Ladder Drill

Step 1

Starting Position: Stand to the left of the ladder with the feet approximately h...

Neck Flexion and Extension

Target Body Part: Neck
Primary Muscles: Levator Scapulae,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...

Overhead Medicine Ball Slams

Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Soleus,Tibialis Anterior,Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: Stand with your ...

Overhead Medicine Ball Throws

Target Body Part: Butt/Hips,Full Body/Integrated,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Triceps
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: Make sure that y...

Plank with Knee Drag

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...

Prone (Lying) Hamstrings Curl

Target Body Part: Legs - Thighs
Primary Muscles: Hamstrings
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Lie prone (on your stomach) on a mat and attach a cuff (cable or...

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

Step 1

Starting Position: Lie prone (on your stomach) on a mat, with your arms and legs...

Pull-ups

Target Body Part: Arms,Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Intermediate
Equipment Needed: Pull up bar

Step 1

Starting Position: Stand under the chin-up bar and reach your arms overhead with...

Reverse Medicine Ball Throw

Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Rotator Cuff,Soleus,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position:

Spinal Twist with a Push-Pull Movement

Target Body Part: Back,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rhomboids,Rotator Cuff,Serratus Anterior
Exercise Level: Advanced
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your side on a mat with both legs extended so that you...

Squat Jump

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your ...

Stability Ball Sit-ups / Crunches

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Stability Ball

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresse...

Stability Ball Wall Squats

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: Stability Ball

Step 1

Starting Position: Place a stability ball against a wall and gently lean against...

Standing Barbell Curl

Target Body Part: Arms
Primary Muscles: Biceps
Exercise Level: Intermediate
Equipment Needed: Barbell

Step 1

Starting Position: Stand holding a barbell with a closed, supinated grip (thumbs...

Standing Barbell Shoulder Press

Target Body Part: Arms,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Triceps
Exercise Level: Advanced
Equipment Needed: Barbell

Step 1

Starting Position: Step under the bar in a split-stance position (one foot on ei...

Standing Calf Raises - Wall

Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand 6 -12" away from a wall with your feet hip-width apart ...

Standing Decline Cable Flyes

Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Weight Machines / Selectorized

Step 1

STARTING POSITION: Position the cable handles approximately level with the top o...

Standing Dumbbell Shrug

Target Body Part: Back
Primary Muscles: Rhomboids,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Dumbbells

Step 1

Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

Standing Hip Abduction

Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Using a cable or resistance band, attach a cuff to your outsi...

Standing Hip Adduction

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: Attach a cuff (cable or band resistance) to your inside ankle...

Standing Incline Cable Flyes

Target Body Part: Chest
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Position the cable handles level with the region between your...

Standing Low Cable Hip Abduction

Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Primary Muscles: Gluteus Medius/Minimus (Abductors)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized

Step 1

Standing with your feet together, adjacent to a low-cable machine, strap an ankl...

Standing Low Cable Hip Adduction

Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Primary Muscles: Adductors
Exercise Level: Intermediate
Equipment Needed: Weight Machines / Selectorized

Step 1

Standing adjacent to a low-cable machine with your feet together, attach an ankl...

Standing Lunge Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Stand with your feet approximately hip width apart. Depress a...

Standing Single-leg Cable Rotation

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Resistance Bands/Cables

Step 1

Stand sideways to a cable / band with your feet positioned together. Hold the ca...

Supine Bicycle Crunches

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Supine Dead Bug

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on y...

Supine Hamstrings Stretch

Target Body Part: Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat adjacent to a wall e...

Supine IT Band Stretch

Target Body Part: Legs - Thighs
Primary Muscles: Gluteus Medius/Minimus (Abductors)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat with both legs exten...

Supine Pelvic Tilts

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1>

Starting Position: Lie supine (on your back) with your knees bent and both f...

Supine Rotator Cuff

Target Body Part: Abs,Shoulders
Primary Muscles: Rotator Cuff,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

Supine Shoulder Flexion

Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...

Supine Spinal Twist with Rib Grab and Progressions

Target Body Part: Abs,Back,Chest,Shoulders
Primary Muscles: Obliques,Pectorals (pecs)
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your side on a mat with both legs bent slightly deeper...

Thomas Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Flexors,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Sit at the end of a massage table with your mid thigh aligned with the edge. Sit...

Triceps Pushdowns

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Weight Machines / Selectorized

Step 1

Starting Position: Stand facing the cable machine and position the cable attachm...

TRX ® Assisted Cross-over Lunge with Arm Raise

Target Body Part: Back,Butt/Hips,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Rhomboids
Exercise Level: Intermediate
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor...

TRX ® Chest Press

Target Body Part: Abs,Arms,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face a...

TRX ® Front Rollout

Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles or foot cradles in each hand, turn to...

TRX ® Hip Press

Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Hamstrings
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely in the foot cradles positioned direc...

TRX ® Overhead Triceps Extension

Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face a...

TRX ® Side-straddle Golf Swings

Target Body Part: Back,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Pectorals (pecs),Posterior Deltoids (delts),Rhomboids
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Holding the TRX handles or foot cradles in each hand, turn yo...

TRX ® Suspended Pike

Target Body Part: Abs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

TRX ® Suspended Push-up

Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Advanced
Equipment Needed: TRX

Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...

Upward Facing Dog

Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment

Step 1

Starting Position: Lie prone (on stomach) on a mat with your legs extended...

V-ups

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Assume a seated bent-knee position, feet placed flat on the f...

Vertical Toe Touches

Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment

Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...

Walking Lunges with Twists

Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Full Body/Integrated,Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Medicine Ball

Step 1

Starting Position: Stand with your ...

American Council on Exercise (ACE) - Exercise Library

Stability Ball Knee Tucks

Step 1

Seated Medicine Ball Trunk Rotations

Step 1

Ankle Flexion

Step 1

Stability Ball Prone Walkout

Step 1

Supermans

Step 1

Bird-dog

Step 1

Dumbbell Step-up

Step 1

Front Plank

Step 1

Stability Ball Dumbbell Fly

Step 1

Stability Ball Dumbbell Overhead Triceps Extension

Step 1

Stability Ball Dumbbell Press

Step 1

Stability Ball Pikes

Step 1

TRX ® Suspended Lunge

Step 1

Cat-Camel

Step 1

Contralateral Limb Raises

Step 1

Dumbbell Front Squat

Step 1

Dumbbell Lateral Raise

Step 1

Inverted Flyers

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Dumbbell Bench Press

Step 1

Dumbbell Front Raise

Step 1

Dumbbell Triceps Kickback

Step 1

Lat Pulldown

Step 1

Stability Ball Push-Up

Step 1

Stability Ball Reverse Extensions

Step 1

Stability Ball Shoulder Stabilization

Step 1

Standing Dumbbell Overhead Triceps Extension

Step 1

Triceps Pushdown

Step 1

Barbell Deadlift

Step 1

Bent Knee Push-up

Step 1

Bodyweight Squat

Step 1

Barbell Bent-over Row

Step 1

Bodyweight Dips

Step 1

BOSU® Lateral Jumps

Step 1

Box Jumps

Step 1

Childs Pose

Step 1

Dumbbell Incline Press

Step 1

Forward Cone Jumps

Step 1

Forward Lunge

Step 1

Forward Stepping over Cones

Step 1

Glute Bridge Single Leg Progression

BOSU^® Lateral Jumps