LM
Lumbar & Core
3/4 Sit-UpLie down on the floor and secure your feet. Your legs should be bent at the knees.
Ab Crunch MachineSelect a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
Ab RollerHold the Ab Roller with both hands and kneel on the floor.
Advanced Kettlebell WindmillClean and press a kettlebell overhead with one arm.
Air BikeLie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
Alternate Heel TouchersLie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
Atlas Stone TrainerThis trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
Atlas StonesBegin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
Axle DeadliftApproach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
Barbell Ab RolloutFor this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
Barbell Ab Rollout - On KneesHold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
Barbell DeadliftStand in front of a loaded barbell.
Barbell Rollout from BenchPlace a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
Barbell Side BendStand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
Bent PressClean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
Bent-Knee Hip RaiseLay flat on the floor with your arms next to your sides.
Bosu Ball Cable Crunch With Side BendsConnect a standard handle to each arm of a cable machine, and position them in the most downward position.
Bottoms UpBegin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
Butt-UpsBegin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
Cable CrunchKneel below a high pulley that contains a rope attachment.
Cable Judo FlipConnect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
Cable Reverse CrunchConnect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
Cable Russian TwistsConnect a standard handle attachment, and position the cable to a middle pulley position.
Cable Seated CrunchSeat on a flat bench with your back facing a high pulley.
Cat StretchPosition yourself on the floor on your hands and knees.
Child's PoseGet on your hands and knees, walk your hands in front of you.
CocoonsBegin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
Cross-Body CrunchLie flat on your back and bend your knees about 60 degrees.
Crossover Reverse LungeStand with your feet shoulder width apart. This will be your starting position.
Crunch - Hands OverheadLie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
Crunch - Legs On Exercise BallLie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
CrunchesLie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Dancer's StretchSit up on the floor.
Dead BugBegin lying on your back with your hands extended above you toward the ceiling.
Deadlift with BandsTo deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
Deadlift with ChainsYou can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
Decline CrunchSecure your legs at the end of the decline bench and lie down.
Decline Oblique CrunchSecure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Reverse CrunchLie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Deficit DeadliftBegin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
Double Kettlebell WindmillPlace a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
Dumbbell Side BendStand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
Elbow to KneeLie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
Exercise Ball CrunchLie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
Exercise Ball Pull-InPlace an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
Flat Bench Leg Pull-InLie on an exercise mat or a flat bench with your legs off the end.
Flat Bench Lying Leg RaiseLie with your back flat on a bench and your legs extended in front of you off the end.
Frog Sit-UpsLie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Gorilla Chin/CrunchHang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Hanging Leg RaiseHang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
Hanging PikeHang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
Hug A BallSeat yourself on the floor.
Hug Knees To ChestLie down on your back and pull both knees up to your chest.
Hyperextensions (Back Extensions)Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Hyperextensions With No Hyperextension BenchWith someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
Jackknife Sit-UpLie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
Janda Sit-UpPosition your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
Keg LoadTo load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kettlebell Figure 8Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
Kettlebell Pass Between The LegsPlace one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
Kettlebell WindmillPlace a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
Knee/Hip Raise On Parallel BarsPosition your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
Kneeling Cable Crunch With Alternating Oblique TwistsConnect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
Landmine 180'sPosition a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Leg Pull-InLie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
Lower Back CurlLie on your stomach with your arms out to your sides. This will be your starting position.
Lower Back-SMRIn a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
Medicine Ball Full TwistFor this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
Oblique CrunchesLie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
Oblique Crunches - On The FloorStart out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
One-Arm High-Pulley Cable Side BendsConnect a standard handle to a tower. Move cable to highest pulley position.
One-Arm Medicine Ball SlamStart in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
Otis-UpSecure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
Overhead StretchStanding straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
Pallof PressConnect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
Pallof Press With RotationConnect a standard handle to a tower, and position the cable to shoulder height.
Pelvic Tilt Into BridgeLie down with your feet on the floor, heels directly under your knees.
PlankGet into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Plate TwistLie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
Press Sit-UpTo begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
PyramidStart off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
Rack Pull with BandsSet up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
Rack PullsSet up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
Reverse Band DeadliftSet the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
Reverse CrunchLie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Rope CrunchKneel 1-2 feet in front of a cable system with a rope attached.
Russian TwistLie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Scissor KickTo begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
Seated Barbell TwistStart out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
Seated Flat Bench Leg Pull-InSit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
Seated Good MorningsSet up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
Seated Leg TucksSit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
Seated Overhead StretchSit up straight on an exercise mat.
Side Bridge
Side Jackknife
Sit-UpLie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Sledgehammer SwingsYou will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
Smith Machine Hip RaisePosition a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
Spell CasterHold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
Spider CrawlBegin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
Standing Cable LiftConnect a standard handle on a tower, and move the cable to the lowest pulley position.
Standing Cable Wood ChopConnect a standard handle to a tower, and move the cable to the highest pulley position.
Standing Lateral StretchTake a slightly wider than hip distance stance with your knees slightly bent.
Standing Pelvic TiltStart off with your feet hip-distance apart.
Standing Rope CrunchAttach a rope to a high pulley and select an appropriate weight.
Stiff Leg Barbell Good MorningThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Stomach VacuumTo begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
SupermanTo begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
Supine One-Arm Overhead ThrowLay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
Supine Two-Arm Overhead ThrowLay on the ground on your back with your knees bent.
Suspended FalloutAdjust the straps so the handles are at an appropriate height, below waist level.
Suspended Reverse CrunchSecure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.
Toe TouchersTo begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Torso RotationStand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.
Tuck CrunchTo begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Weighted Ball HyperextensionTo begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
Weighted Ball Side BendTo begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
Weighted CrunchesLie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
Weighted Sit-Ups - With BandsStart out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
Wind SprintsHang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.