Exercise Bank

Exercise Bank:

Dynamic Warm Up:

Jumping Jacks Seal Jacks Lounges Arm Circles Manuel Squats Mt. Climbers Groiners Handstands Leg Kicks Toe Touches – Hand/toe& Toe to hand

Gate Swings Fire Hydrants Butt Kicks Flings Gate Swings Single/Double Leg Glute Raise Straight Leg Kicks Fwd/Bwd Knee Circles Low box jumps

Hurdle Complex:

Lateral Step-over Linear Step-over Duck under

Horizontal Push:

Bench Press DB Flat Bench DB Incline Bench Incline Press Straight Arm Pullover DB Flies Pushups Planche Pushups Hammer Chest Press Standing Cable Crossovers

Vertical Push:

DB Shoulder Press Arnold Variation of shoulder press Seated BB overhead press Hammer shoulder press Hand Stand Pushup (can use wall)

Horizontal Pull:

1 Arm Row Inverted Row Hammer Row DB Push Up Row Hanging DB Row Bend BB Row/Landmine Row

Verticle Pull:

Chin up Pull up Hamm Row Latt Pull Down DB Shrug BB Shrug

Lower Body Push:

Leg Press Pen Squat Pro Box Step Up Squat Box Squat DB Lounges Front Squats Toe Raises Half Squats BB Lounges Weighed Hip Ups Sissy Squats

Lower Body Pull:

SB Leg Curl Band Leg curl RDL Reverse Hypers Deadlift Straight Leg Deadlift Glut Ham Raise Ham Iso Leg Curl Back Extention w/wo weight

Olympic Lifts:

Hang Clean Dead Lift Power Pulls Power Shrug

Neck:

4 way neck Manuel Neck Towel/plate neck lift

Biceps:

DB Curl Cable Curl DB incline Curl E-Z Bar curl DB Hammer Curl Seated DB Curl Lying Cable Curl Leaning Cable Curl Isolated DB Curl BB Curl BB Isometric on Power Rack Reverse BB Curls Lying Curls

Horizontal Push:

Bench Press DB Flat Bench DB Incline Bench Incline Press Straight Arm Pullover DB Flies Pushups Planche Pushups Hammer Chest Press Standing Cable Crossovers

Triceps:

Triceps Push Down Dips Super Dips Bench Dip Box Dip Swing Dip Handstand Dip Ham Dip Machine Band Triceps DB seated Extension BB “Skull Crusher”

Grip:

Gripper Grip Walks Dead Hangs Plate Pinches

Core:

V-ups Crunches Swimmers Russian Twists Side Crunches Full Leg Raises Half Leg Raises Hanging Leg Circles Hollow Body Holds DB Sit Up Planks L Holds L holds on Dip Bar Hollow holds with weight

Accessory:

Back Extension                      Band Chest Complex         Band Back Complex          Calf Raise Outer Inner Thigh        Pull-Overs                         Band Pull-Aparts Front/Lat Shoulder Raise         Cable Rear Delt               Ant/Post/Lat Shldr Tree

Jumps:

Squat Jumps Broad Jumps Vertical Jumps     Tuck Jumps Pogo Jumps Rebound Jumps Pike Jumps

Medicine Ball:

Sit Ups Russian Passes Standing Chest Pass Push Ups Kneeling Chest Pass

Upper Body Prehab:

Y-T-W Pulls To Face Band Pull A-parts Scapular Complex Hand Walks Int/Ext Band Shoulder Rotation Int/Ext DB Shoulder Rotation Band Rotator Cuff Exercise

Lowed Body Prehab:

TKE Iso Squat Hold Iso Lounge Hold Band Ankle Exercises Glut Med. Band Exercises Tip Tow walk Heel Walk X-Band Walks