The Spider Crawl with FSSH Squat Harness strenghtens the shoulders, chest, arm, torso, thighs, and calves. This is a fun, effective, calorie burning exercise to add to your workout.
The Standing Single Leg Chest Press with Handles is a great exercise for strengthening the chest, shoulders and triceps. Pressing in a single leg standing position challenges balance, core and activates the abdominals and low back.
The Tennis Forehand Swing is a great exercise for developing core strength.
The dumbbell static lunge is a good exercise for beginners because it does not require a great deal of balance to perform. The static position keeps the resistance on the lead leg and helps keep your trunk upright. Static lunges sculpt your legs and glutes while providing additional performance related benefits. If you play a sport the static lunge will help you create more powerful legs.
The elbow cobra stretch relaxes all the muscles of the abdominals and spine. By resting your bodyweight on the elbows you limit the range-of-motion of the spine. This helps ease you into the exercise and is the foundation for the full cobra stretch. Care should be taken not to over extend the spine. The cobra stretch can be included in your fitness program as part of the post-workout recovery period.
The Golf Swing W/*TQGC Golf Club Handle is great full body core strengthening exercise.
The torso rotation machine is a isolation exercise for the Abdominals and Obliques. Make sure you perform the rotary torso under control.
The Turkish Get Up is an exercise that forces your entire body to work together. The Turkish Get Up really improves shoulder strength and flexibility and core strength. When done for many repetitions this is also a great conditioning exercise that is very functional.
The Hockey Swing with FSSB Straight Bar is a great full body and core exercise.
The Kneeling AB Crunch W/Triceps Strap is a great advanced strengthening exercise for your abdominals and obliques.
The leg tucked PowerBlock crunch strengthens the abdominals and obliques. The dumbbell makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter dumbbell for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
The leg up PowerBlock crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. The dumbbell makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter dumbbell for muscular endurance or a heavier one for muscular strength.
Leg-up dumbbell crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. The dumbbell makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter dumbbell for muscular endurance or a heavier one for muscular strength.
The lumbar side bend stretches the spinal lateral flexors (quadratus lumborum, obliques and abdominals). This exercise can be performed at the office, in between work. The lumbar side bend increases mobility in the lower back.
The dumbbell half curl-down targets the core muscles. The half curl-down is a challenging and fun way to strengthen the abdominals. Do not perform this exercise if you have any low back issues. Half curl downs should be performed after full sit ups have been mastered. Select a weight that is within your capabilities.
The Dumbbell Muscle Snatch is a great warm up exercise for snatches or any type of shoulder work. It is also a good pre-hab exercise for baseball and other throwing sports. Finally, it can be used on it’s own to strengthen the shoulders and upper back.
Dumbbell Push Press with Rotation develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.
The alternating lying PowerBlock row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.
