The depth jump and lateral sprint is a good plyometric exercise to build explosive power and sprinting speed. This is a very advanced exercise and should not be attempted unless you have a solid conditioning base. The depth jump and lateral sprint simulates the demands of many sports, such as basketball and soccer, and allows the athlete to focus on mechanics to improve their performance on game day.
The depth jump with 180 degree spin improves both explosive power and proprioception. Plyometric exercises are advanced exercises that require a high level of fitness before you attempt them. The depth jump uses the stretch reflex to improve the explosive power in your legs. The 180 degree spin improves your awareness and balance. This is important for many sports, especially basketball and volleyball.
The diagonal wood chop is a great core exercise. Not only does it strengthen your body, it also develops and strengthens basic motor patterns. It can be performed without equipment or it can be done with a dumbbell or cables. The diagonal wood chop is good for golfers and baseball players.
The Straight Bar Chest Press on Exercise Ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the bar. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
The dumbbell squat will build strong, shapely legs. Dumbbell squats strengthen the glutes, hamstrings and quadriceps. Using dumbbells allows you to avoid placing loads directly on the back. Squats can be used to build muscle and burn fat by reducing the rest time between sets. Use lighter loads for muscular endurance and heavier loads for building strength and size in the legs.
The Explosive Push Up n a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.
Forward and backward jumping on a trampoline develops power in the legs and hips. The trampoline requires additional stabilization at the ankles, knees and hips. The added instability challenges your body to remain balanced as you jump forward and backward. If the exercise is performed for several minutes it can be a great conditioning exercise. This exercise is can be included as part of a circuit training program.
The forward lunge is a dynamic and functional lower body exercise. The forward lunge delivers many benefits including strength in the legs and butt and improved balance and body awareness. Lunges also develop muscular endurance and explosive strength in the thighs. Forward lunges will give you a great looking lower body. Adding resistance will keep your muscles stimulated and the results coming.
The dumbbell crunch is a great exercise for developing your abs and strengthening your core. All you need is a dumbbell and a place to lay down. This exercise is exactly the same as a regular crunch done while hugging a dumbbell to your chest. To progress with this exercise you can add repetitions or you can add more weight.
The dumbbell reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.
The dumbbell row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.
The dumbbell shoulder press builds strength and definition in the shoulders, upper chest and triceps. Performing the dumbbell shoulder press without trunk support activates the core muscles and challenges your body’s muscles to stabilize while pressing overhead. Alternate pressing each arm for variety and to increase the demand on the trunk.
Lat pulldowns build strength and definition in the upper back “lat” muscles. Lat pulldowns are an appropriate substitute for beginners who can’t perform pull-ups or chin-ups. The wide grip lat pulldown activates the latissimus dorsi muscle which provides the sought after “V” taper bodybuilders desire most.
The seated low pulley row is a compound exercise for the back, shoulders, and biceps.
Cable curls performed with an EZ bar attachment strengthen the biceps and wrist flexors. The EZ bar reduces shearing forces on the wrist and provides a more comfortable grip than the straight bar attachment. Cable curls provide a smooth resistance throughout the entire range-of-motion (ROM). Variations include using a single handle and reverse EZ cable curls.
Dumbbell biceps curls performed standing are a great way to build strong, sexy arms. Dumbbell biceps curls are a staple in every gym. Almost everyone is interested in developing great looking arms. Dumbbells curls are used in place of barbell curls when balanced strength is desired in each arm. Sculpt your arms with standing dumbbell curls.
Standing EZ-bar curls strengthen and define the upper arm muscles. EZ-bar curls are a compound movement that recruits both the biceps and forearms to move the weight. If you’re looking for an alternative to barbell curls, EZ-bar curls are a great choice. The grip relieves stress on the wrist muscles by creating a slightly “neutral” position and allows for a closer grip on the bar than barbell curls.
The seated hammer curl develops the biceps and forearm muscles. If you’re a bodybuilder looking to mix up your biceps workout or just an “average joe” trying to beef up your “guns” seated hammer curls deliver results. The neutral grip alleviates pressure on the wrist and is therefore a good option for anyone with wrist problems.
