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.
The assisted pull-up can be performed by people of all ability levels. It is on outstanding exercise for strengthening the large muscles of the back.
Using the back extension bench strengthens the muscles of the lower back (Erector spinae) and the buttock muscle (Gluteus maximus). This exercise is suitable for most exercises as the lumbar region can be supported by the adjustable pad.
The back extension machine is suitable for people with no pre-existing back problems. This exercise targets the lower back (Erector spinae).
The Barbell Row is a great exercise for building back strength and muscle mass. This exercise helps strengthen your core as well.
Hanging deadlifts are performed without the bar touching the floor. Deadlifts strengthen the glutes, legs, back and torso. Hanging deadlifts are usually performed with less weight than regular deadlifts. Hanging deadlifts are excellent for overall body development and can give you a great conditioning workout if the rest periods are kept to a minimum.
The dumbbell sit-up is a great exercise for training abs. If you desire a flat-belly, you’ll want to include this exercise in your routine. If regular floor sit-ups are too easy, use a dumbbell to increase the resistance on the abs. The hip flexors are also involved in the sit-up. The goal is to continually challenge the abs to grow stronger. Keep the rest periods to a minimum and your get more results in less time.
The curl up test is a way to measure muscular endurance of your abdominal muscles and check your progress. To do the test you will perform as many crunches as you can in one minute. Record your result. Fitness test such as the curl up test are a good way to objectively measure your progress.
