Exercises

Reverse Crunches

Reverse Crunches The reverse crunch is an exercise designed to strengthen the lower abdominal muscles https://youtu.be/s02jKx6VEoQ Movements Hip: FlexionSpine:Flexion Muscles Rectus Abdominus Transversus Abdominis Obliques Hip Flexors Close gripWide grip The reverse crunch is best for training the lower abdominals. The lower abdominals are part of the rectus abdmonius (the 6-pack Muscle). They basically go from …

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Front Raises

Standing Front Raises The Front Raise is an exercise designed to strenghten the shoulder and core muscles https://youtu.be/qmFQTDYwpsg Movements Shoulder: FlexionScapula:RetractionElbowextension Muscles Anterior Deltoid  Trapezius Core Latissimus Dorsi Pectoralis minor Close gripWide grip The Front Raise is an interesting exercise as it mainly targets the front delt, which some might argue is already heavily used during …

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Jane Fonda’s

Lateral Leg Raises The Lateral Leg Raise is an exercise designed to strengthen the Glutes https://youtu.be/izV5th7AQHM Movements Hip:Abduction Muscles gluteus medius  gluteus minimus tensor fasciae latae (TFL). Close gripWide grip The lateral leg raises (or is we call them…Jane Fonda’s) is an exercise that will help you to strengthen the hip muscles, specifically the Glute …

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Side raises

Side Raises The Side Raise is an exercise designed to strengthen the shoulders https://youtu.be/v_ZkxWzYnMc Movements Shoulder: Abduction/AdductionScapula:RetractionElbowextension Muscles  Lateral Deltoid  Trapezius Supraspinatus Close gripWide grip The side raises (also known as lateral raises) is great exercise to give your shoulders more definition. There are very few exercises that work the lateral delts as much as the …

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straight arm pull down

Straight Arm Pull Down The Straight Arm Pull Down is an exercise designed to Strengthen the back muscles https://youtu.be/oU6pdXvNqVk Movements Shoulder: extension/FlexionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior Deltoid  Trapezius Rhomboids Close gripWide grip The Straight arm pull down is a great exercise to strengthen the upper back and rotator cuff muscles. this makes it a great exercise …

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Push ups

Push Ups The push up is an exercise designed to strenghten the core and chest  and arm muscles https://youtu.be/IODxDxX7oi4 Movements Shoulder: extension/FlexionScapula:Retraction/protractionElbowFlexion/extension Muscles Triceps and Anconeus Anterior deltoid Coracobrachialis, biceps   Pectoralis major & minor Serratus anterior  Close gripWide grip The push up is one of the oldest upper-body strength-training exercises available. It is great because …

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upright row

Upright Row The Upright Row is an exercise designed to strenghten the shoulder and upper back muscles Movements Shoulder: abduction Scapula: Retraction Elbow Flexion Muscles Supraspinatus  Deltoid Trapezius Rhomboids Biceps Brachii Close gripWide grip The upright row can be a dangerous exercise if not performed properly. The biggest risk is with people that have rounded …

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external Rotations

External Rotations The external roration is an exercise designed to strenghten the rotator cuff muscles https://youtu.be/-NA8lUy5_Qc Movements Shoulder: external rotation Scapula:RetractionElbowFlexion Muscles Rotator cuff muscles Supraspinatus muscle Infraspinatus muscle Teres minor muscle Subscapularis muscle Close gripWide grip The External Rotation is one of the best exercises to strengthen the shoulder stabilizers (Rotator cuff). The easiest to do …

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Prone Cobra

Prone Cobra The prone cobra is an exercise designed to strengthen the lower mid back muscles https://youtu.be/2Z7uGBbsvf8 Movements Shoulder: extensionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior Deltoid  Trapezius Rhomboids Erector spinae Close gripWide grip The prone cobra is a key exercise to improve and maintain posture. It is basically the opposite of the plank. Training the back extensors …

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Dead Bug

Dead Bug The Dead Bug is an exercise designed to strenghten the core muscles https://youtu.be/UR_lWjVpfAM Movements Shoulder: extension/FlexionHipsFlexion/extensionKneeFlexion/extension Muscles Core muscles Hip Flexors Close gripWide grip The Dead Bug is a great exercise to activate the core, especially if you are having trouble with the plank. There are a fair few varieties you can do with …

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pull-overs

Dumbbell Pull-Over The dummbbell pull over is an exercise designed to strenghten the core and increase mobility in the shoulders https://youtu.be/Lp7kpzO4V5Q Movements Shoulder: extension/Flexion Muscles pectoralis major and minor  Latissimus dorsi Teres Major Abdominals Triceps Close gripWide grip The dumbbell pull-over is a great exercise that should be include with most of your training routines. It …

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tricep extension

Tricep Extension The tricep extension is an exercise designed to strenghten the arm muscles https://youtu.be/PwOwL4B6iw4 Movements ElbowFlexion/extension Muscles Triceps Rotator cuff muscles wrist flexors Close gripWide grip Tricep extensions are exercises to give your arm some definition. The tricep muscle got its name because it has 3 attachments and that is also the reason why …

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Bicep Curls

Dumbbell Bicep Curl The Bicep Curl is an exercise designed to strenghten the arms https://www.youtube.com/watch?v=in7PaeYlhrM Movements ElbowFlexion/extension Muscles Biceps Brachii Brachialis and Brachioradialis Wrist Extensor Muscles Wrist Flexor Muscles Rotator cuff muscles Close gripWide grip The bicep curls are kinda the exercise that you think about when you picture people exercising.The beauty of this exercise …

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