Exercise Library

Romanian Deadlift

Hamstrings, Glutes

Goblet Squat

Quadriceps, Glutes

Hip 90/90 Stretch

Hip External Rotators, Hip Flexors

Thoracic Rotation on Foam Roller

Thoracic Spine Rotators

Single-Leg Glute Bridge

Glutes, Hamstrings

Wall Ball Squat Throws

Quads, Glutes, Shoulders, Core, Triceps

Rotating Ball Throws in Lunge Stance (Right)

Obliques, Glutes, Quads, Shoulders, Core

Wall Ball Squat Jump Throws

Quads, Glutes, Calves, Shoulders, Core

KB Side Stepping Forward Swings

Glutes, Hamstrings, Hip Abductors, Core, Shoulders

Reverse Overhead Ball Slams

Glutes, Hamstrings, Spinal Erectors, Lats, Shoulders

Rotating Ball Throws in Lunge Stance (Left)

Obliques, Glutes, Quads, Shoulders, Core

Knee Dominant Vertical Ball Slams

Quads, Glutes, Core, Shoulders, Lats

Side-to-Side Overhead Ball Slams

Obliques, Lats, Shoulders, Core, Glutes

Hip Hinging Vertical Ball Slams (Outside)

Hamstrings, Glutes, Lats, Core, Shoulders

Knee Dominant KB High Swings

Quads, Glutes, Hamstrings, Upper Traps, Core

Single Leg Forward Bends with KB High Pull (Left Leg)

Hamstrings, Glutes, Upper Traps, Rhomboids, Core

Single Leg Knee-Ups on BOSU (Right Leg)

Hip Flexors, Quads, Glutes, Core, Ankle Stabilisers

Single Leg Forward Bends with KB High Pull (Right Leg)

Hamstrings, Glutes, Upper Traps, Rhomboids, Core

Single Leg Knee-Ups on BOSU (Left Leg)

Hip Flexors, Quads, Glutes, Core, Ankle Stabilisers

Squat Press

Quads, Glutes, Shoulders, Triceps, Core

Single Leg Knee-Ups with Weights

Hip Flexors, Quads, Glutes, Core

Supine Chest Press on Balance Ball

Pectorals, Triceps, Anterior Deltoid, Core

Bent Forward Row

Lats, Rhomboids, Rear Deltoids, Biceps

Standing Side Arm Raise

Medial Deltoid, Supraspinatus, Upper Trapezius

Renegade Rows

Lats, Rhomboids, Core, Triceps

Plyo Tuck Jumps

Quads, Glutes, Hip Flexors, Core

Prone Side-to-Side Jumps

Core, Hip Flexors, Quads, Shoulders

180 Degree Rotating Squat Jumps (Outside)

Quads, Glutes, Core, Hip Rotators

Bunny Jumps

Quads, Calves, Glutes, Core

Plyo Push-Ups over BOSU (Outside)

Chest, Triceps, Shoulders

BOSU Scissors Jumps

Quads, Glutes, Hip Flexors, Core

Overhead Lunge Jumps (Outside)

Quads, Glutes, Core, Shoulders

Side-to-Side Jumps over Bag

Quads, Glutes, Calves, Core

BOSU Ball Slams

Core, Lats, Shoulders, Glutes

BOSU Straddle Jumps

Quads, Glutes, Calves, Core

Burpee Box Jumps onto Box

Full Body, Quads, Glutes, Chest, Core

Side to Side Jumps over Bag

Glutes, Quads, Calves, Core

BOSU Scissors Jumps

Hip Flexors, Glutes, Quads, Core

Overhead Lunge Jumps (Outside)

Glutes, Quads, Hamstrings, Core, Shoulders

Plyo Push-Ups over BOSU (Outside)

Chest, Triceps, Shoulders, Core

BOSU Straddle Jumps

Quads, Glutes, Calves, Core

BOSU Ball Slams

Core, Lats, Shoulders, Glutes

Burpee Box Jumps onto Box

Full Body — Glutes, Quads, Chest, Core

TRX Runner - Right Leg

Hip Flexors, Glutes, Core, Quads

TRX Incline Arm Abductions

Deltoids, Rotator Cuff, Rhomboids, Core

TRX Pistol Squat Pulls on Right Leg

Glutes, Quads, Hamstrings, Core

TRX Pelvic Press Pull-Ups

Glutes, Hamstrings, Core, Lats

TRX Runner - Right Leg

Hip Flexors, Glutes, Core, Quads

TRX Tuck & Pike Push-Ups

Chest, Shoulders, Triceps, Core

TRX Runner - Left Leg

Hip Flexors, Glutes, Core, Quads

TRX Ab Roll-Outs

Core, Rectus Abdominis, Shoulders

TRX Supine Pull-Ups

Lats, Biceps, Rear Deltoids

TRX Pistol Squat Pulls on Left Leg

Glutes, Quads, Hamstrings, Core

Side Kick with Right Leg

Hip Abductors, Glutes

Side Kick with Left Leg

Hip Abductors, Glutes

Standing Leg Abductions with Left Leg

Glute Medius, Hip Abductors

Standing Leg Abductions with Right Leg

Glute Medius, Hip Abductors

Reverse Lunges with Side Forward Arms Raise - Tubes on Left Leg

Glutes, Quads, Deltoids

Reverse Lunges with Side Forward Arm Raise - Tubes on Right Leg

Glutes, Quads, Deltoids

Single Leg Forward Bends with Tubes on Right Leg

Glutes, Hamstrings, Core

Alt Leg Reverse Lunges with Horizontal Arm Abduction

Glutes, Quads, Rear Deltoids

Single Leg Forward Bends with Tube on Left Leg

Glutes, Hamstrings, Core

Reverse Arm Circles

Rear Deltoids, Rhomboids, Rotator Cuff

Palloff Press Squat off Right Leg

Glutes, Quads, Core (Anti-Rotation)

Palloff Press Squat with Arms Horizontally Extended - Tube on Right

Palloff Press Squat off Left Leg

Glutes, Quads, Core (Anti-Rotation)

Palloff Press Squat with Arms Vertically Extended - Tube on Left

Copenhagen Adductor Exercise

Adductors

Lateral Band Walk

Glute Medius, Hip Abductors