The Standing Broad Jump develops power in the lower body. This exercise can be used to measure power in the legs by recording the distance between the take-off line and the point of contact on the landing (back of the heels). You may use this exercise for metabolic conditioning by jumping for a defined distance (e.g., 15 yards).
The standing knee raise strengthens the hip flexors and core muscles. The standing knee raise is a core stability exercise that activates the deep abdominals. The hip flexors and hip abductors of the stationary leg help stabilize the pelvis. Perform this exercise at the office, home, or gym.
The Standing Lateral Jump develops power in the lower body.
The static lunge is a good beginner exercise for strengthening and shaping the glutes and thighs. The bodyweight lunge targets the hip (glutes, hamstrings, hip adductors) and knee extensors (quadriceps). Squats should be used to develop a strong lower body before progressing to lunges.
Step ups develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
Step ups performed on a low step develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
Step ups performed on a medium step develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
The step up and tap exercise develops the glutes, legs, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
The straight leg quad and glutes isometric develops “static” strength in the quadriceps and glutes. This exercise can be performed as part of a beginner workout or rehabilitation routine. This exercise requires little skill and can be performed anywhere.
The wobble board side reach develops balance, hand-eye coordination, and stability. This is a fun exercise to perform with a partner and can be part of your warm-up or cool-down. The unstable surface creates balance demands on the body and challenges the ankles, hips, and torso.
The Single Arm Dumbbell Muscle Snatch is a great shoulder warm up. It is also a good pre-hab exercise for baseball and other throwing sports. It is more challenging than the two handed version because of the uneven loading.
The abdominal machine works the stomach muscles with increased resistance. The abdominal machine can be paired with the back extension machine to work the entire torso or “core” area.
The bent leg sit-up is an effective exercise to strengthen the abdominal muscles. Focus on the quality of the reps, not the number.
Bent-knee sling sit-ups develop power in the core and upper-body. Bent-knee sling sit-ups provide a good strength base in the abs before progressing to medicine ball throws. This is a good exercise for anyone looking to take their ab training to the next level.
The superman exercise performed on the ball develops the erector spinai muscles and glutes. Performing the superman exercise on a swiss ball increased the demand placed on your core muscles. By holding your arms at your side you also stretch the chest and shoulders. This allows you to develop strength-endurance in your back while stretching the upper body. Keep your feet apart for more stability and closer together for increase difficulty.
The lying dumbbell row develops the latissimus dorsi “lats”, rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.
The bench press performed with a resistance band works the chest, shoulders and triceps. The resistance on the band increases as you press away from you chest and decreases as you return to the starting position at the bottom. The resistance band also recruits the stabilizer muscles around the shoulders. You’ll want to find a band with enough resistance at the top of the movement, also called the “positive” portion of the exercise.
The bench press is often referred to as the “king” of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It’s important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.
