exercise library

upper body | lower body | core stength/stability

lower body

elevated Glute bridge -Tier 1

EXERCISE FOUNDATION:

• GLUTE BRIDGE ON FLOOR

PRIMARY MUSCLE FOCUS:

• GLUTES

MOVEMENT:

• HIP EXTENSION

PRISONER SQUAT - TIER 1

PRIMARY MUSCLE FOCUS:

• LEGS (QUADS, GLUTES, HAMSTRINGS)

MOVMENT FOUCS:

• SIT & STAND PATTERN, SQUAT EFFICIENY(TRIPLE EXNTSION), BACK ACTIVATION

ISO CURL & SQUAT - TIER 2

EXERCISE FOUNDATION:

• GOBLET SQUAT

PRIMARY MUSCLE FOCUS:

• UPPER BODY (BICEPS, ANTERIROR DELTS, CORE)

• LEGS (QUADS, GLUTES, HAMSTRINGS)

MOVMENT FOUCS:

• QUAD EMPHASIS, AB ACTIVATION, SQUAT EFFICIENY(TRIPLE EXNTSION), BICEP STRENGTH

SQUAT TO PRESS - TIER 2

EXERCISE FOUNDATION:

• SHOULDER LOADED SQUAT

PRIMARY MUSCLE GROUPS:

• LEGS, SHOULDERS, CORE

MOVEMENT FOCUS:

• TOTAL BODY STRENGTH, EXPLOSIVENESS, OVERHEAD PRESS EFFICIENCY

Kettlebell swing - tier 2

EXERCISE FOUNDATION:

• DEADLIFT

PRIMARY MUSCLE FOCUS:

• GLUTES, HAMSTRINGS

MOVEMENT:

• HIP HINGE (EXNTENSION)

Single arm REVERSE LUNGE & ROW - tier 2

EXERCISE FOUNDATION:

• STATIONARY LUNGE (SPLIT-SQUAT) -> REVERSE LUNGE

PRIMARY MUSCLE GROUPS:

• QUADS, GLUTES, HAMSTRINGS, BACK, BICPES

MOVEMENT FOCUS:

• LUNGE (Triple extension), CORE STABILITY, COMPOUND MOVEMNET

UPPER BODY

seated ARNOLD press - Tier 2

EXERCISE FOUNDATION:

• shoulder press

PRIMARY MUSCLE GROUP:

• SHOULDER (Deltoids), TRICEPS

MOVEMENT FOCUS:

• SHOULDER MOBILITY, CORE STABILITY

Half kneeling Single arm ARNOLD PRESS - Tier 2

EXERCISE FOUNDATION:

• Arnold press

PRIMARY MUSCLE GROUP:

• SHOULDER (Deltoids), TRICEPS

MOVEMENT FOCUS:

• SHOULDER MOBILITY, CORE STABILITY

FLOOR PRESS

core strength/stability

palloff press - TIER 1

PRIMARY MUSCLE FOCUS: ENTIRE CORE MUSCUATURE(RECTUS ABS, TRANSVERSE ABS, OBLIQUES, LATS, GLUTES)

MOVEMENT FOCUS: ROTARY STABILITY, GENERAL CORE STABILITY

SIDE PLANK (TIER 1) & ALTERNATING SIDE PANK (TIER 2)

HALF KNEELING & STANDING CHOP - TIER 1