Fitness: Page 31

Learn how to exercise by doing the alternating backward dumbbell crossover lunge and side raise. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, outer thighs, quads, serratus anterior, shoulders, traps - lower, traps - upperBase Movement: lunge, shoulder side raiseEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 6Position: standingMovement Variation: alternatingPlane of Motion: frontal, sagittalJoint Action: hip...

Learn how to exercise by doing the barbell snatch balance. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: snatchEquipment: barbellTraining Type: olympic liftsLevel of Difficulty: 8Position: standingMovement Variation: bilateralPlane of Motion: frontal, sagittalJoint Action: elbow extension, hip extension, knee extension, plantar...

Learn how to exercise by doing the cable squat. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, quadsBase Movement: squatEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension, plantar flexion

Learn how to exercise by doing the cable step up on box. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, quadsBase Movement: step upEquipment: box, cableTraining Type: balance and stability, weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, ice hockey, rowing, ski alpine, ski nordic, soccer, speed skating, swim breast stroke, swim butterfly, swim freestyle, tennis, volleyball,...

Learn how to exercise by doing the dumbbell crossover lunge. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, inner thighs, quadsBase Movement: lungeEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: standingMovement Variation: unilateralPlane of Motion: frontal, sagittalJoint Action: hip adduction, hip extension, knee...

Learn how to exercise by doing the dumbbell side lunge and shoulder side raise. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, outer thighs, quads, serratus anterior, shoulders, traps - lower, traps - upperBase Movement: lunge, shoulder side raiseEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 5Position: standingMovement Variation: bilateral, unilateralPlane of Motion: frontal, sagittalJoint Action: hip abduction,...

Learn how to exercise by doing the dumbbell snatch. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: snatchEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 8Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation: bilateralPlane of...

Learn how to exercise by doing the glute kickback on stability ball with ankle weight. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: hamstrings, lower back, quadsBase Movement: hip extensionEquipment: ankle weights, stability ballTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: face downMovement Variation: unilateralPlane of Motion: sagittalJoint Action:...

Learn how to exercise by doing the kettlebell swing. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, quads, shoulders, traps - upperBase Movement: swingEquipment: kettlebellTraining Type: plyometrics and powerLevel of Difficulty: 7Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, ice hockey, rowing, rugby, ski alpine, ski nordic, soccer, speed skating, swim breast stroke, swim butterfly, swim...

Learn how to exercise by doing the side split squat on stability ball. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, inner thighs, quadsBase Movement: split squatEquipment: stability ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Position: staggered stance, standing on 1 legMovement Variation: bilateralPlane of Motion: frontal, sagittalJoint Action: hip adduction, hip extension, knee extension, plantar flexionDirection:...

Learn how to exercise by doing the squat and medicine ball side throw. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: abs and obliques, calves, chest, hamstrings, lower back, quads, shouldersBase Movement: squat, throw, trunk rotationEquipment: medicine ballTraining Type: plyometrics and power, weight trainingLevel of Difficulty: 7Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, ice hockey, rowing, rugby, ski alpine, ski nordic, soccer, speed...

Learn how to exercise by doing the 1 arm dumbbell clean and jerk. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: clean and jerkEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 8Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation:...

Learn how to exercise by doing the curl bar bicep curl with narrow grip. EXERCISE DETAILS:Primary Muscle Group: bicepsSecondary Muscle Group: forearmsBase Movement: bicep curlEquipment: curl barTraining Type: weight trainingLevel of Difficulty: 3Position: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: e-z - narrow

Learn how to exercise by doing the dumbbell bicep curl with underhand grip. EXERCISE DETAILS:Primary Muscle Group: bicepsSecondary Muscle Group: forearmsBase Movement: bicep curlEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 3Position: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: underhand - medium

Learn how to exercise by doing the alternating dumbbell chest press with overhand grip. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: pec minor, serratus anterior, tricepsBase Movement: chest pressEquipment: bench, dumbbellTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: basketball, boxing, football, wrestlingPosition: face up, flatMovement Variation: alternatingPlane of Motion: transverseJoint Action: elbow extension, shoulder girdle protraction,...

Learn how to exercise by doing the chest dip. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: lats, levator scapulae, pec minor, rhomboids, serratus anterior, traps - lower, tricepsBase Movement: dipEquipment: dip barsTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingMovement Variation: bilateralPlane of Motion: frontal, transverseJoint Action: elbow extension, shoulder adduction, shoulder girdle depression, shoulder girdle internal rotation,...

The seated hammer curl using resistance bands is used to target primarily the biceps, however because the wrist remains perpendicular to the ground rather than parallel, the forearm also gets a workout.

Learn how to exercise by doing the standing 1 arm cable fly. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: pec minor, serratus anteriorBase Movement: flyEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: boxing, football, tennis, wrestlingPosition: staggered stanceMovement Variation: unilateralPlane of Motion: transverseJoint Action: shoulder girdle protraction, shoulder horizontal flexionGrip: neutral - medium

Learn how to exercise by doing the standing targeted 1 arm cable chest press with overhand grip. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: abs and obliques, lats, levator scapulae, pec minor, rhomboids, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: chest pressEquipment: cableTraining Type: weight trainingLevel of Difficulty: 6Sport Specific: basketball, boxing, football, wrestlingPosition: staggered stanceMovement Variation: to...

Learn how to exercise by doing the cable bicep curl with rope on tilt board diagonal. EXERCISE DETAILS:Primary Muscle Group: bicepsBase Movement: bicep curlEquipment: cable, rope, tilt board diagonalTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Position: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: neutral - medium