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Exercise Library

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We kept it SUPER simple for you. All of the exercises found inside the Go BareFit system are in this PDF. The exercises are in alphabetical order. However – remember this little trick when you want to find a particular exercise quickly. Step 1 - Click on “Edit” near the top Step 2 – Click on “Find” under the Edit menu Step 3 – Type in the name of the exercise you’re looking for. That will save you a BUNCH of time ;) Have fun and train safe... and of course, Go BareFit! Mikey Whitfield, Master CTT

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BORING DISCLAIMER STUFF You must get your physician’s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to Crank Training / WorkoutFinishers.com. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this or any other program, please follow your doctor’s orders. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Mike Whitfield, or anyone associated with Crank Training, LLC (formerly known/also known as Reflections Fitness) advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately

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1-Arm DB Incline Chest Press • Set an incline bench two notches above the last position. Lie on the bench and hold

one dumbbell at arms length above the chest. The other arm can hang free. • Slowly lower the dumbbell to chest level and press it straight back up. Do all reps for

one side and switch.

1-Arm DB Push Press (aka Single Push Press) • Hold one dumbbell at shoulder level and stand with a slight bend in your knees. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Start the movement with a rapid, yet small, dip at the knees. • Explode up and press the dumbbell overhead until your arm is fully extended. • Slowly lower the dumbbell back to shoulder level. • Do all reps for one side and then switch.

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1-Arm DB Shoulder Press • Stand with your hips back, knees bent and abs braced. • Hold one dumbbell at shoulder level and place the other on your obliques. • Press the dumbbell overhead and slowly lower to the start position. • Do not arch your back. Stand upright. Do all reps on one side and switch.

1-Arm KB or DB Swings • Hold a kettlebell or dumbell in one hand with your feet shoulder width apart. • Squat and swing the weight between your legs. Keep your chest up and low back

flat. • Explode up thrusting your hips forward, as though you were jumping. • Swing the dumbell to shoulder height. Brace your abs and control the descent.

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1-Arm Switch Pushup • Start in the pushup position with your left hand at an elevated position. • Complete one pushup and at the top of the movement, switch your hand position by

bringing your other hand to the elevated position, keeping your body straight. • Complete another pushup – that’s one rep per side. • Switch back and repeat.

1-Leg Lying Hip Extension • Lie on your back with your knees bent and feet flat on the floor. • Brace your abs, and contract your right glute (butt muscle) while you take your left

leg, lift it off the floor and hold it in the position shown. • Using the right glute, bridge your hips up. • Keep your abs braced. Do not use your low back to do this exercise. • Slowly lower your hips down until they are an inch above the ground. • Perform all reps for one leg and then switch sides.

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2-Arm DB Row • Hold a dumbbell in each hand with an a neutral or overhand grip • Stand with your knees slightly bent. Push your hips back • Squeeze your shoulder blades together as you bring the dumbbells up to your sides. • Slowly lower to the start position.

Ab Wheel Rollout • Kneel on a mat with your hands on the ab wheel. • Keep your body in a straight line, brace your abs, and keep your low back tensed. • Slowly roll out as far as is comfortable. • Keep your abs braced, and contract them maximally to come back up to the start.

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Alternating Bodyweight Chop • Start by holding your hands above your head and to the side. • In a diagonal and chopping motion, bring your hands towards the opposite knee with

a slight bend in both knees. • Return to the starting position • Alternate sides with each rep.

Alternating DB Chest Press • Hold both dumbbells above your chest with your palms turned toward your feet. • Lower one dumbbell to chest level – while keeping the other dumbbell pressed up. • Pause briefly and press the dumbbell straight up above the chest. Alternate sides.

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Alternating Diagonal Lunge • Stand with your feet just outside shoulder width apart. • Step diagonally at a 45-degree angle with one leg and lower your body until your

thigh is parallel to the ground. Keep your torso upright. • Return to the top by contracting the quadriceps, groin and hip extensors of the lead

leg.

Alternating Prisoner Diagonal Lunge • Stand with your feet just outside shoulder width apart, with your hands behind your

head while squeezing your shoulder blades together. • Step diagonally at a 45 degree angle with one leg and lower your body until your

thigh is parallel to the ground. Keep your torso upright. • Return to the top by contracting the quadriceps, groin and hip extensors of the lead

leg.

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Alternating TD Lunge • Stand with your arms extended above your head (forming a touchdown signal) • Brace your abs, and contract your glutes (butt muscles) as if you were squeezing

something between your cheeks. • Step forward with one leg (larger step than normal), resting the toe on the ground

from your back foot. • Squat straight down with the front leg supporting the body weight. Lower yourself

until your front thigh is parallel to the floor. • Return to the start position by pushing with the muscles of the front leg. Focus on

pushing with glutes and hamstrings.

Arm Crosses • Stand with one arm down (thumb down) and one arm up (thumb up). • Bring your arms across your body and switch hand & thumb positions. • Return to the start position. • Do all reps for one side then do the other side.

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Around the World • Set your feet on a bench or low box and assume the pushup position, maintain a

straight line with your body • Keeping your abs braced and a straight line with your body, “walk” your hands

around in one direction in a circle. • You can also go halfway and come back • If you don’t have access to a bench or platform, you can do this maintaining a

pushup position without your feet elevated..

Barbell Military Press • Hold a barbell at shoulder height with hands slight wider than shoulder-width apart. • Bend your knees slightly and brace your abs. • Press the weight up to the top position without momentum. • Slowly lower and repeat.

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Barbell Romanian Deadlift (RDL) • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Hold a barbell at arms length. Stand with your feet shoulder-width apart. • Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back,

chest out and arms straight. • Keep the barbell as close to your thighs and shins as possible. Focus on pushing

your butt back while keeping the knees stationary and keeping your back flat. • Reverse the movement before your back starts to round. • Extend at the hips, contracting your hamstrings and buttocks, to stand up. • Pull with your upper back and bring your torso upright. Keep the barbell close to your

body and exhale as you reach the top of the movement. • Perform each rep with 100% concentration. Do NOT round your lower back.

Barbell Row • Stand with your torso bent, but not rounding out your back. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Keep the lower back in a neutral position and your knees slightly bent. • Grasp the barbell with your hands 4-6 inches wider than shoulder-width apart. • Row the barbell to the abdomen and bring your shoulder blades together. • Slowly lower to the starting position and repeat. • Do NOT round your lower back.

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Barbell Split Squat (aka BB Split Squat) • With a barbell across your upper back and shoulders back, step forward with one

leg, taking a slightly larger than normal step. • Press the front of your back foot into the ground and use it to help keep your

balance. The back knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

Barbell Squat • Set the bar up at chest level in the squat rack. • Step under the bar and rest the barbell on the traps. • Your grip on the bar should be narrow, yet comfortable. • Position the feet and hips under bar, take it off the rack and take 2 small steps back. • Your feet should be just outside shoulder-width apart. • Start the movement at the hip joint. Push your butt backward and “sit back into a

chair”. Make your butt go back as far as possible and keep your knees out. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Push with your buttocks, hamstrings, and quadriceps to return to the start position. • Do NOT round your lower back.

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Bear Crawl • Do not do this if you have back problems • Start on all fours • Move forward with your hands and feet • Then move backwards

Bench Press • Keep your feet flat on the floor, legs bent, and upper back flat against the bench. • Grip the bar using a medium-width grip. • Have your spotter help you take the bar from the rack. • Keeping your elbows close to your sides, lower the bar straight down to the bottom

of your chest. • Pause briefly and then press the bar back up above the chest in a straight line.

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Bench Vault • Place both hands on the sides of a bench, with your abs braced • In one motion, vault over the bench, driving your arms down and pulling your legs,

knees and butt toward the ceiling. • Repeat in the opposite direction.

Bird Dog • Kneel on a mat and place your hands on the mat under your shoulders. You should

be on “all fours”. Brace your abs. • Raise your right hand and left leg simultaneously while keeping your abs braced. • Point your right arm straight out from your shoulder and your left leg straight out from

your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

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Bodyweight 1-Leg Romanian Deadlift (RDL) • Keep your lower back arched and bend forward by pushing your hips back. • Repeat all reps for one side then switch. • Stand on one leg with a small bend in that knee. The other leg is bent back. • Keep your knee slightly bent, back arched, and try to keep the other leg straight.

Bodyweight Bulgarian Split Squat • Stand with your feet shoulder-width apart. • Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

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Bodyweight Bulgarian Split Squat (1-1/2 Rep Style) • Stand with your feet shoulder-width apart. • Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up HALFWAY to the starting position. • Go back down. • Come all the way up. That’s ONE rep. • Perform all reps for one leg and then switch.

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Bodyweight Chop • Start by holding your hands above your head and to the side. • In a diagonal and chopping motion, bring your hands towards the opposite knee with

a slight bend in both knees. • Return to the starting position • Do all reps on one side and repeat for the other side.

Bodyweight Death Crawl • Start in a pushup position. • Do four Superman pushups by extending one arm out after doing a pushup –

alternate sides (2/side) • Now, do a walking plank, moving forward several feet by lifting your hands and your

feet, and taking tiny steps like an alligator crawl – take 2 steps per side. (Remain in the up position of the pushup.)

• Stand up and do a jump squat. • Drop down and repeat the sequence.

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Bodyweight Iron Cross • Stand with your feet shoulder-width apart and brace your abs. • Extend your arms out at shoulder height with your thumbs up. • Squeeze your shoulder blades together HARD. • Hold this position for the prescribed time. Bodyweight Lateral Lunge • Stand with feet shoulder-width apart • Take a large step sideways (laterally) with one leg into a wide squat position. • Keep your upper body upright and your lower back flat. • Push with your outside leg to return to the starting position.

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Bodyweight Lunge • Stand with your feet shoulder-width apart. • Step forward with your right leg, taking a slightly larger than normal step. • Keep your left toe on the ground and use it to help keep your balance. The left knee

should also be bent. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push with your right leg to return to the starting position.

Bodyweight Renegade Row • Assume the pushup position with your arms fully extended. • Keep your abs braced • Complete a row by bringing up your hand towards your abs. • Alternate sides and repeat

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Bodyweight Reverse Lunge • Stand upright holding a pair of dumbbells (optional) • Step back and squeeze your glute muscles, while keeping your upper body straight • Lower yourself until your rear knee is a few inches off away from the ground • Push back up with your lead leg to the starting position

Bodyweight Row • Stand with your feet shoulder width apart and your arms extended in front of you as

if you are performing a standing row. • Bring your arms in while keeping a 90 degree bend with your elbows • Squeeze your shoulder blades HARD • Return to the starting position

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Bodyweight Split Squat • Stand with your feet shoulder-width apart. • Step forward with your one leg, taking a slightly larger than normal step. • Press the front of your back foot into the ground and use it to help keep your

balance. The back knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

Bodyweight Squat • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

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Bodyweight Step-Up • Stand facing a bench. Place one foot on the bench and the other on the floor. • Hold dumbbells in each hand (optional). • With your abs braced and glutes squeezed, start the movement by pushing through

the bench foot to lift the body up to the standing position. • Lower your body under control. Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs.

Bodyweight Sumo Squat • Stand with your feet wide and your toes slightly angled out. • Push your hips back and keep your chest up as you lower yourself down with your

arms extended in front of you. • Drive through the heels of your feet and push through your glutes and hamstrings to

return to the starting position.

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Bodyweight Triple Squat • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. • Go just 1/4th of the way down and hold this position for one second. • Then go halfway down and hold this position for one second. • Finally, squat as deep as possible, but keep your low back tensed in a neutral

position and hold this position for one second. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

Bodysaw • Support your weight on your forearms and your toes. Put your toes on a towel if you

are on a wood floor. If you are on carpet, put your toes on a weight plate. • Keep your abs braced and breathe normally. • Slide your feet out behind you 6 inches and then slide them back in. • It’s tough to see in the photos, but you’ll feel it when you try it!

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Box or Bench Jump • Stand in front of a bench or box/platform • Dip down into a quarter squat position and jump on the box in the quarter squat

position to reduce impact • Step back down and repeat

Burpee • Stand with your feet shoulder-width apart. • Drop down onto your hands and feet, then thrust your feet back so you are in a

pushup position. • Perform a pushup (or you can modify this and remove the pushup) • Thrust your feet back in and then stand up. • You can add a vertical jump at the end as well.

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Burpee/Chin-up Combo • Stand with your feet shoulder-width apart. • Drop down onto your hands and feet, then thrust your feet back so you are in a

pushup position. Do a pushup, then thrust your feet back in and then finish with a jump or standing up.

• Perform a chin-up by grabbing the chin-up bar with an underhand grip. • Pull your chest up to the bar, trying to keep the momentum of your legs under

control • Slowly lower to the bottom position. That is one rep. • Move immediately back to the burpee exercise and continue.

Burpee/Spiderman Pushup Combo • Stand with your feet shoulder width apart. • Squat down on your feet and hands • Kick your feet out to form a pushup position • Perform a Spiderman pushup by going down into a pushup, bringing one knee to the

side. Repeat for the other side (do 1 rep on each side). • Kick your feet back in and stand or jump back up

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Cable Chop • Stand beside a cable stack with the handle set up at the top position. • Start with the handle held in both hands over one shoulder. • Keep your abs braced hard. • Pull the handle down and across the body, rotating only at the upper back level with

a slight bend in the knees. • Chop the handle down below knee level while keeping your chest up. • Reverse the movement. Do not round your lower back.

Captain Chops • Stand with your feet shoulder-width apart, holding a dumbbell above your head and

to the side. • Lunge forward by taking a larger than normal step, keeping your upper body straight

and keeping your front heel firmly planted • As you lunge forward, bring the dumbbell down to your side in a chopping motion,

going towards the same side as you are lunging. • Alternate sides and repeat until all reps are complete for both sides.

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Chin-up • Take underhand grip on the bar with the palms facing you. • Pull your body up until the chest reaches bar level. • Slowly lower yourself but do not let your body swing and do not use momentum

Close-grip DB Chest Press • Hold the dumbbells with your palms turned towards your body (palms will face each

other) to emphasize triceps and minimize shoulder stress. • Lower the dumbbells to chest level. Press the dumbbells straight up above the

chest.

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Close-grip Pushup • Keep the abs braced and body in a straight line from toes/knees to shoulders. • Place the hands on the floor inside shoulder-width apart. • Slowly lower yourself down until you are an inch off the ground. • Tuck your elbows into your sides as you lower your body. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times and elbows tucked in.

Close-Grip Triple Stop Pushup • Keep abs braced and body in a straight line from knees to shoulders. Hands should

be inside shoulder width apart. • Lower into a pushup position, but halfway down pause for one second. • Then continue to lower yourself until you are 2 inches off the ground. Pause for one

second. • Return to the starting position. That’s one rep.

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Crossover Lunge • Stand with your feet about shoulder width apart. • Lunge forward with one leg in front and across the rear leg, while keeping your

upper body straight • Press through the forward heel back to the starting position. • Do all reps for one leg and then switch.

DB 1-Leg Romanian Deadlift (RDL) • Keep your lower back arched and bend forward by pushing your hips back. • Repeat all reps for one side then switch. • Stand on one leg with a small bend in that knee. The other leg is bent back. • Keep your knee slightly bent, back arched, and try to keep the other leg straight.

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DB Bulgarian Split Squat • Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed. • Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

DB Bulgarian Split Squat with Front Foot Elevated • Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed. • Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step. • Your front foot should be elevated on a small step or platform. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

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DB Chest Press • Hold the dumbbells above your chest with your palms turned toward your feet. • Lower the dumbbells to chest level. • Pause briefly and press the dumbbells straight up above the chest. • Squeeze your chest muscles together as your press the dumbbells up.

DB Chest Supported Row • Lie with your chest supported by an incline bench. Your arms should hang to the

floor. Adjust the bench to the appropriate height. • Grab a dumbbell in each hand and bring your shoulder blades together, and row the

dumbbells up to your stomach. Squeeze your shoulder blades together. • Slowly return to the start position.

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DB Chop • Grab a dumbbell • Start by holding the dumbbell above your head and to the left. • In a diagonal and chopping motion, bring the dumbbell to the opposite knee with a

slight bend in both knees. • Brace your abs HARD. • Return to the starting position and do all reps on one side, then switch or if you are

alternating, then you’ll switch sides you chop with on every rep.

DB High Pull • Hold two dumbbells at arm’s length in front of your thighs. • Brace your abs, bend your knees, and push your hips back slightly. This is called the

“athletic position”, and is our start point for this exercise. • Dip your hips into a quarter squat and drive up explosively, simultaneously pulling

the dumbbells up to chest height. • Rise up onto the balls of your feet and keep your elbow out to the side. • Drop down to the start position, reset, and repeat.

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DB Incline Chest Press • Lie on a bench with the backrest inclined at 45-60 degrees. • Hold the dumbbells above your chest with your palms turned toward your feet. • Lower the dumbbells to chest level. Press the dumbbells straight up above the

chest.

DB Jump Squat • Squat down with your feet just outside shoulder width apart and bringing your glutes

and hips back while holding a pair of dumbbells next to your sides. • Explode and jump up • Be sure to land in the squat position (to reduce impact) and repeat as necessary.

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DB Lateral Lunge and Press • Hold a pair of dumbbells at shoulder height with your feet shoulder width apart. • Take a big step to one side while at the same time, pressing the dumbbell with your

arm extended. The side you press should be the same side you step out to. • Push through the heel of the lead leg to the start position while bringing the dumbbell

back down.

DB Lunge and Hammer Curl Combo • Hold a pair of dumbbells with your feet shoulder width apart. • Take a big step forward with one leg, keeping your torso upright. • At the same time, curl the dumbbells up towards your shoulders with your palms

facing each other. • Push through the heel of the lead leg to the start position as you bring in the

dumbells.

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DB Neutral Grip Chest Press • Hold the dumbbells with your palms turned towards your body (palms will face each

other) to emphasize triceps and minimize shoulder stress. • Lower the dumbbells to chest level. Press the dumbbells straight up above the

chest.

DB Piston Row • Stand with knees bent, back flat, chest up, and hold a dumbbell in each hand. • Brace your abs and maintain your torso position while rowing one dumbbell up to

your torso. • As you lower one dumbbell start rowing the other dumbbell up to your torso. • Repeat, being in constant motion, until you’ve done all reps. • Do not round your low back and keep your abs braced at all times. • Use light weights to maintain perfect form.

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DB Pullover • Lie on a bench with one dumbbell held in both hands over your chest at arm’s

length. • Slowly lower the dumbbell behind your head. Keep a bend in your elbows. • Feel a stretch in your lats. Pause briefly, then use your lats and chest to bring the

dumbbell back to the start position. Keep your abs braced.

DB Reverse Lunge • Stand upright holding a pair of dumbbells • Step back and squeeze your glute muscles, while keeping your upper body straight • Lower yourself until your rear knee is a few inches off away from the ground • Push back up with your lead leg to the starting position

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DB Reverse Lunge from a Deficit • Stand upright on a small step or platform holding a pair of dumbbells. • Step back and squeeze your glute muscles, while keeping your upper body straight • Lower yourself until your rear knee is a few inches off away from the ground • Push back up with your lead leg to the starting position

\ DB Romanian Deadlift (RDL) • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Hold dumbbells at arms length. Stand with your feet shoulder-width apart. • Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back,

chest out and arms straight. • Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing

your butt back while keeping the knees stationary and keeping your back flat. • Reverse the movement before your back starts to round. • Extend at the hips, contracting your hamstrings and buttocks, to stand up. • Pull with your upper back and bring your torso upright. Keep the dumbbells close to

your body and exhale as you reach the top of the movement. • Perform each rep with 100% concentration. Do NOT round your lower back.

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DB Row • Rest the left hand flat bench or platform, lean over and keep the back flat. • Hold the dumbbell in the right hand in full extension and slowly row it up to the lower

abdomen. • Keep the low back tensed in a neutral position and the elbow tight to the side. • Do NOT round your lower back.

DB Shoulder Press • Stand with your feet shoulder-width apart dumbbells at shoulder height. • Press the dumbbells straight up, keeping the abs braced. • Under control, bring the dumbbells back to the starting position. • Repeat as necessary.

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DB Snatch • Thrust your hips forward and clean the dumbbell up to shoulder height. • Drive the dumbbell overhead in a pressing motion. • Return the dumbell to the starting position and repeat. • Do all reps for one side and switch.

DB Split Squat • Stand with your feet shoulder-width apart holding a pair of dumbbells. • Step forward with your one leg, taking a slightly larger than normal step. • Press the front of your back foot into the ground and use it to help keep your

balance. The back knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

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DB Squat • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back”. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Push with your glutes, hamstrings, and quadriceps to return to the start position. • For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs. • Keep your low back arched. Do NOT round your low back.

DB Squat & Press • Hold a kettlebell or dumbbell at shoulder height with your palm facing away from

your body. Let the other arm hang free at your side. • Squat to at least parallel, maintaining an upright torso. • Return to the standing position while simultaneously pressing the weight overhead. • Do all reps on one side then switch.

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DB Squat-Curl-Press • Hold a pair of dumbbells at your sides and perform a squat by pushing back your

hips and glutes as you lower yourself. • Keep your back neutral • Push through the heels of your feet to come back • Perform a DB Bicep Curl by bring the dumbbells up to your shoulders with your

palms up. • From that point, perform a DB Shoulder Press by pressing the dumbbells above your

head.

DB Squeeze Press • Lie on a bench holding a pair of dumbbells in front of your chest with your palms

facing each other. • While squeezing together the dumbbells, push the dumbbells up by performing a

chest press • Slowly return to the starting position.

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DB Triple Press • You will do a DB Steep Incline Press followed by a DB Incline Press followed by a

DB Flat Press. Do all reps for each exercise before moving to the next. • For the DB Steep Incline Press:

• Set up a bench with a steep incline – more upright than your regular incline press. • Hold the dumbbells above your chest with your palms turned toward your feet. • Lower the dumbbells to chest level. Press the dumbbells straight up above the

chest. • For the DB Incline Press:

• Repeat the press at a low incline position. • For the DB Flat Press:

• Repeat the press at a flat position.

DB Walking Lunge • Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides. • Step forward with your right leg, taking a slightly larger than normal step. • Keep your left toe on the ground and use it to help keep your balance. The left knee

should also be bent. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Drive through the lead leg to step forward to the standing position. Alternate sides.

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Deadlift • Always deadlift with a slight arch in the low back. Keep your abs braced at all times

in the deadlift. • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Place the bar on the floor. Stand behind the bar with your feet slightly greater than

shoulder-width apart. • Bend down and grasp the bar with an overhand grip, taking a slightly wider than

shoulder-width grip. • Begin the movement by extending at your knees and hips and pulling with your arms

and upper back. Keep your back “neutral” (flat). Erect your torso and stand up. • Keep the bar very close to your body and keep your heels on the floor as you lift. • Exhale as you near the top of the movement. • Pause briefly at the top of the movement and then lower the weight. Keep your back

flat and flex the hips and knees. Keep the bar under control and close to the body. • Do NOT round your lower back. Perform each rep with 100% concentration.

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Deadlift and Press • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Hold dumbbells at arms length. Stand with your feet shoulder-width apart. • Bend your knees and keep your head up, shoulders back, chest out and arms

straight. • Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing

your butt back while keeping the knees stationary and keeping your back flat. • Reverse the movement. • Extend at the hips, contracting your hamstrings and buttocks, to stand up. • Pull with your upper back and bring your torso upright. Keep the dumbbells close to

your body and exhale as you reach the top of the movement. • Perform a shoulder press by pressing the weights above your head • Perform each rep with 100% concentration. Do NOT round your lower back.

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Death Crawl • Start in a pushup position as you grip a pair of dumbbells. • Do two pushups, two plank rows with your left hand and two rows with your right. (To

perform a row, maintain the pushup position, but bring one elbow up close to your torso as you balance on the dumbbell in your opposite hand.)

• Now, do a walking plank, moving forward several feet by lifting the dumbbells and your feet, and taking tiny steps. (Remain in the up position of the pushup.)

• Stand up and do a jump squat with dumbbells. • Drop down and repeat the sequence.

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Decline Pushup • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Elevate your feet onto stairs or a bench. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.

Depth Jump • Stand on a low box or a bench • Step off and land on both feet in the squat position. • Immediately bend your knees, dips your hips, and jump forward as high as you can. • Land softly with bent knees and your hips back. • Step back up onto the box or bench to repeat.

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Diagonal Ab Wheel Rollout • Kneel on a mat with your hands on the ab wheel. • Keep your body in a straight line, brace your abs, and keep your low back tensed. • Slowly roll out as far as is comfortable at a diagonal angle. • Keep your abs braced, and contract them maximally to come back up to the start. • If alternating, go to the other side. If not, do all reps on one side and then switch.

Double Burpee • Stand with your feet shoulder-width apart. • Drop down onto your hands and feet, then thrust your feet back so you are in a

pushup position. • Perform TWO pushups • Thrust your feet back in and then stand up. • You can add a vertical jump at the end as well.

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Eccentric Pushup • Keep the abs braced and body in a straight line from toes/knees to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself, taking 4 seconds, until you are an inch off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.

Elevated Pushup • Keep the abs braced and body in a straight line from knees to shoulders. • Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic

step. Hands are slightly wider than shoulder width apart (normal pushup width). • Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times. • Perform all repetitions in this manner and then switch to do all repetitions with the

other arm elevated. Keep your abs braced.

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Explosive Pushup • Start in the top of a pushup position • Lower your body while maintaining a straight line and your abs braced • When you reach the bottom of the pushup, explode up pushing through the floor and

your hands leaving the ground • Repeat as necessary

Goblet Bulgarian Split Squat • Stand with your feet shoulder-width apart. Hold a dumbbell in front of you at chest

height. • Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

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Goblet Jump Squat • Squat down with your feet just outside shoulder width apart and bringing your glutes

and hips back while holding a dumbbell or kettlebell at chest height. • Explode and jump up • Be sure to land in the squat position (to reduce impact) and repeat as necessary.

Goblet Lateral Lunge • Stand with feet shoulder-width apart holding dumbbell or kettlebell at chest height. • Take a large step sideways (laterally) with one leg into a wide squat position. • Keep your upper body upright and your lower back flat. • Push with your outside leg to return to the starting position. • Do all reps on one side and then switch.

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Goblet Reverse Lunge • Stand with your feet shoulder-width apart. Hold a dumbbell at chest height. • Brace your abs, and contract your glutes (butt muscles) as if you were squeezing

something between your cheeks. • Step backward with one leg, resting that toe on the ground. • Squat straight down with the front leg supporting the body weight. Lower yourself

until your front thigh is parallel to the floor. • Begin to return to the start position by pushing with the muscles of the front leg. • Focus on pushing with glutes and hamstrings. Do all reps on one side then switch

Goblet Split Squat • Stand with your feet shoulder-width apart and hold a dumbbell in front of your chest. • Step forward with your one leg, taking a slightly larger than normal step. • Press the front of your back foot into the ground and use it to help keep your

balance. The back knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

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Goblet Squat • Stand with your feet just greater than shoulder-width apart. • Hold a dumbbell in a “cupped” position at chest height. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. • Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

Goblet Step-Up • Stand facing a bench or platform with a dumbbell at chest height. Place one foot on

the bench and the other on the floor. • With your abs braced and glutes squeezed, start the movement by pushing through

the bench foot to lift the body up to the standing position. • Lower your body under control. Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs or if alternating, switch legs with

each rep.

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Hanging Leg Raise • Hang from a chin-up bar using an underhand grip or use a Captain’s Chair. Brace

your abs. • With a slight bend in your knees, curl your hips back and raise your legs up in front

of you until they are parallel to the floor. • Don’t use momentum. Go slow and controlled both ways.

Inchworm • This is a powerful stretch for your hamstrings, so go slow, and don’t round your

back. • Start in a modified pushup position, with your hands out in front of your shoulders. • Keep your legs straight and walk your legs towards your hands. • Go until you get a stretch, but don’t round your lower back. • Once you get a stretch, walk your hands out until you are in a modified pushup.

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Iron Cross • Hold a pair of dumbbells extended out as if you’re performing a DB Lateral Raise • Hold this position as prescribed

Jumping Jacks • Stand on the balls of your feet with your feet shoulder width-apart and arms by side. • Jump your feet out to your sides and raise your hands overhead at the same time. • Return to the starting position

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Jump Squat • Squat down with your feet just outside shoulder width apart and bringing your glutes

and hips back • Explode and jump up • Be sure to land in the squat position (to reduce impact) and repeat as necessary.

KB or DB Swings • Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or

dumbbell in both hands in front of your body at arm’s length. • Push your hips back and swing the Kettlebell or dumbbell between your legs. • Drive back up to the start position and swing the Kettlebell or dumbbell up to chest

height. Move at a quick pace.

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KB or DB Snatch • Hold a kettlebell or dumbell in one hand with your feet shoulder width apart. • Squat and swing the weight between your legs. Keep your chest up and low back

flat. • Explode up thrusting your hips forward, as though you were jumping. • Swing the dumbell to shoulder height. Brace your abs and control the descent. • Make sure to watch the video for this one.

King Press • Holding a dumbbell in front of you at shoulder height, put your rear foot on a bench

or platform, keeping your upper body straight. • Take a big step forward with the lead leg. • Perform a Bulgarian Squat by lowering your body (keep your upper body upright) • When you return to the starting position, perform a shoulder press by pressing the

dumbbell above your head

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Kneeling Close-Grip Pushup • Keep the abs braced and your upper body in a straight line. • Place the hands on the right at shoulder width. • Slowly lower yourself down until you are an inch off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your upper body in a straight line at all times, keeping your knees on the

ground (use a mat if needed)

Kneeling Elevated Pushup • Keep the abs braced and your upper body in a straight line. • Place one hand at an elevated position (4-8 inches tall). • Slowly lower yourself down until your chest is close to the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your upper body in a straight line at all times, keeping your knees on the

ground (use a mat if needed). • Repeat all reps and then switch sides.

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Kneeling Pushup • Keep the abs braced and body in a straight line from toes/knees to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are an inch off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.

Lateral Jumps • Stand with your knees bent, abs braced, and hips back. • Jump laterally and land with your knees bent and hips back to absorb the landing

forces in your muscles. • Repeat to the other side with as little rest as possible between jumps. • Always land with your knees bent.

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Leg Swings • Stand with your feet hip width apart and hold on to something for balance. • Take the inside leg and swing it back behind you and then swing it straight out in

front of you. • This will stretch your hamstring so do it gently. • Continue to swing your leg faster and higher with each repetition. • Do all reps for one side then switch.

Lunge Jump • Start in the bottom of a split squat position. Your front thigh should be parallel to the

floor, your torso upright, and your abs braced. • Jump up explosively and switch leg positions in the air. Your back leg becomes the

front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

• Alternate sides without resting between sides

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Lying Hip Extension • Lie on your back with your knees bent and feet flat on the floor. • Brace your abs, and contract your glutes (butt muscles) as if you were squeezing

something between your cheeks. • Bridge your hips up by contracting your glutes. Don’t use your lower back. • Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the

glutes. • Slowly lower your hips down until they are an inch above the ground. Then repeat.

Mountain Climber • Brace your abs. Start in the top of the pushup position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up

to your chest. Do not let your hips sag or rotate. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.

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Narrow-Stance Bodyweight Squat • Stand with your feet NARROWER than hip-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

Offset Lunge • Stand with your feet shoulder-width apart. • Hold one dumbbell at shoulder height on your left side. • Step forward with your right leg, taking a slightly larger than normal step. • Keep your left toe on the ground and use it to help keep your balance. The left knee

should also be bent. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push with your right leg to return to the starting position. • Repeat for the other side.

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Offset Pushup • Keep your abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart, BUT place one

hand in front of shoulder level and the other hand behind shoulder level. • Slowly lower yourself down until you are 1 inch off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times. • Do all reps for one side and then change hand positions and complete all other reps.

Pike Pushup • Put your feet on a high box. • Put your hands on the floor, and bring them as close to the box as you can while

piking your hips as high in the air as possible. • This allows your upper body to be upright and allows you to work your shoulders and

triceps as hard as possible. • Bend your elbows and lower your body to the floor. • Push up with your shoulders and triceps to return to the start position.

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Plank to Pushup • Hold the plank position by maintaining a straight line with your body and balancing

your weight on our forearms and toes. • Keep your abs braced. • Move into the pushup position by pushing through the floor through your hands,

raising one arm at a time. • Return to the plank position.

Plank to Triceps Extension • Raise your body in a straight line and rest your bodyweight on your elbows and toes

so that your body hovers over the mat. • Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them

as if someone was about to punch you in the stomach, but breath normally. • Now contract your triceps and press your palms into the ground and push your body

up to the pushup position – taking 2 seconds to do it. • Slowly return to the start position.

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Prisoner Crossover Lunge • Stand with your hands behind your head and your shoulders retracted. • Lunge forward with one leg in front and across the rear leg, while keeping your

upper body straight • Press through the forward heel back to the starting position. • If alternating, switch sides. If not, than do all reps for one leg and then switch.

Prisoner Jump Squat • Stand in the start position for the Prisoner Squat. • Squat down and jump up as high as possible, keeping your hands behind your head. • Bend your knees when you land to absorb the force with your muscles. • As soon as you land, jump up again.

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Prisoner Lunge • Stand with your feet shoulder-width apart and hands clasped behind your head. • Step forward with one leg, taking a slightly larger than normal step. • Keep your back toe on the ground and use it to help keep your balance. The back

knee should also be bent. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push back to the start position.

Prisoner Lunge Jump • Start in the bottom of a split squat position. Your front thigh should be parallel to the

floor, your torso upright, and your abs braced. • Keep your hands behind your head, squeezing your shoulder blades together the

whole time. • Jump up explosively and switch leg positions in the air. Your back leg becomes the

front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

• Alternate sides without resting between sides

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Prisoner Reverse Lunge • Stand with your feet shoulder-width apart and hands clasped behind your head. • Step backward with one leg, taking a slightly larger than normal step. • Keep your back toe on the ground and use it to help keep your balance. The back

knee should also be bent. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Pull back to the start position with the front leg.

Prisoner Reverse Lunge from a Deficit • Stand upright on a small step or platform and place your hands behind your head,

pulling your elbows back and squeezing your shoulder blades together. • Step back and squeeze your glute muscles, while keeping your upper body straight • Lower yourself until your rear knee is a few inches off away from the ground • Push back up with your lead leg to the starting position • Keep your elbows back and your shoulder blades pulled together during the whole

movement.

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Prisoner Split Squat • Stand with your feet shoulder-width apart with your hands behind your head

squeezing your shoulder blades together. • Step forward with your one leg, taking a slightly larger than normal step. • Press the front of your back foot into the ground and use it to help keep your

balance. The back knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch. • Be sure to maintain your elbows back and keep your shoulder blades squeezed

together during the whole movement.

Prisoner Squat • Stand with your feet just greater than shoulder-width apart. • Clasp your hands behind your head. Keep your elbows back and shoulder blades

pulled together to work the upper back. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Do not round your lower back. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

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Prisoner Switch Lunge • Stand with your feet shoulder width apart, with your hands behind your head,

squeezing your shoulder blades together. • Step forward with one leg into a lunge position, taking a larger than normal step. • Drop your back knee just above the ground and bend your front knee as well,

keeping your upper body straight. • Drive through your front leg back to the starting position. • With the OTHER leg, perform a reverse lunge.

Prisoner Triple Squat • Stand with your feet just greater than shoulder-width apart. • Lock your fingers behind your head while squeezing your shoulder blades together. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. • Go just halfway down and hold this position for one second. • Then go all the way to the bottom of the squat and hold that position for 1 second. • Halfway back up, pause and hold that position for 1 second. Finally, continue all the

way up. That’s ONE rep. • Don’t let your lower back become rounded. • Note – Always push through your heels.

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Pull-up • Grasp the bar with an overhand, wide grip. • Pull yourself up until your chin is over the bar.

Pushup • Keep the abs braced and body in a straight line from toes/knees to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are an inch off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.

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Pushup/Mountain Climber Combo • Start in the pushup position and your abs braced. • Perform a pushup by lowering yourself to the ground, keeping a straight line with

your body. • Push through your hands back to the starting position. • Perform a Mountain Climber by bringing one knee towards the hand on the same

side, keeping your body in a straight line. Repeat for the other side (1 on each side) • That’s one full rep – repeat as necessary.

Pushup Plank • Start in the top of a pushup position. Hold your body in a straight line. • Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them

as if someone was about to punch you in the stomach, but breath normally. • The lower you are, the more difficult it will be

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Pushup/X-Body Mountain Climber Combo • Start in the pushup position and your abs braced. • Perform a pushup by lowering yourself to the ground, keeping a straight line with

your body. • Push through your hands back to the starting position. • Perform an X-Body Mountain Climber by bringing one knee towards the opposite

elbow, keeping your body in a straight line. Repeat for the other side. • That’s one rep – repeat as necessary.

Renegade Crawl • Start at the top of a pushup position gripping two dumbbells • Move forward by maintaining a straight line with your body and moving one dumbbell

slightly forward and on your toes • Repeat for the other side • Maintain a straight line the entire time, keeping your abs braced • You can also do this with bodyweight!

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Renegade Pushup • Start in a pushup position as you grip a pair of dumbbells. • Maintaining a straight line and your abs braced, perform a pushup by lowering your

body • Return to the starting position

Renegade Row • Assume the pushup position while keeping your hands on a pair of dumbbells and

your arms extended • Keep your abs braced • Complete a DB Row, maintaining a straight line with your body. • Alternate sides and repeat

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Reverse Lunge • Stand upright holding a pair of dumbbells (optional) • Step back and squeeze your glute muscles, while keeping your upper body straight • Lower yourself until your rear knee is a few inches off away from the ground • Push back up with your lead leg to the starting position

Run in Place • Run in place, bringing your knees high, alternating steps. • Increase the intensity by going faster.

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Single Arm DB Clean & Press • Start with your hips back and slightly bent knees, holding the dumbbell in front of

your thigh. • Thrust your hips forward and clean the dumbbell up to shoulder height. • Drive the dumbbell overhead in a pressing motion. • Return the dumbell to the starting position and repeat. • Do all reps for one side and switch.

Skater Hops • Start with your feet shoulder width apart • Jump to one side on one foot, shifting all your weight to the leg you jumped out with • Now jump to the other side with the other leg and repeat.

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Snatch Grip Deadlift • Always deadlift with a slight arch in the low back. Keep your abs braced at all times

in the deadlift. • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Place the bar on the floor. Stand behind the bar with your feet slightly greater than

shoulder-width apart. • Bend down and grasp the bar with an overhand grip, taking a wide grip. • Begin the movement by extending at your knees and hips and pulling with your arms

and upper back. Keep your back “neutral” (flat). Erect your torso and stand up. • Keep the bar very close to your body and keep your heels on the floor as you lift. • Exhale as you near the top of the movement. • Pause briefly at the top of the movement and then lower the weight. Keep your back

flat and flex the hips and knees. Keep the bar under control and close to the body. • Do NOT round your lower back. Perform each rep with 100% concentration.

Spiderman Climb • Brace your abs. Start in the top of the pushup position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up

outside of your shoulder and touch your foot to the ground. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.

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Spiderman Pushup • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • As you lower yourself, slowly bring your right knee up to your right elbow. • Keep your foot off the ground as you do so. • Push through your chest, shoulders and triceps to return to the start position, and

return your leg to the start position. Alternate sides until you complete all repetitions. • Keep your body in a straight line at all times and try not to twist your hips.

Split Squat • Stand with your feet shoulder-width apart holding a pair of dumbbells (optional). • Step forward with your one leg, taking a slightly larger than normal step. • Press the front of your back foot into the ground and use it to help keep your

balance. The back knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

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Squat Thrust • Start in the pushup position with your abs braced • Bring your feet in towards your chest in an explosive fashion • Return to the starting position by “kicking” your feet back out

Stability Ball Jackknife • Place your feet on the ball and hands on the floor, slightly wider than shoulder width. • With your arms straight and your back flat, your body should form a straight line from

your shoulders to your ankles. • Keeping your back straight (don't round it), roll the ball as close to your chest as

possible by contracting your abs and pulling it forward. • Pause and then return the ball to the starting position by rolling it backward. • Do NOT round your lower back.

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Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • Brace your abs, and contract your glutes (butt muscles) as if you were squeezing

something between your cheeks. Bridge your hips up by contracting your glutes. • Keep your abs braced and contract your hamstrings and slowly curl the ball back

towards your hips while keeping your hips bridged. • Pause and slowly return the ball to the start position while keeping the hips bridged.

Stability Ball Plank with Arms Extended (also known as Superman SB Plank) • Set your body in a regular stability ball plank position, but instead of resting your

elbows on the ball, straighten your arms and put your hands on the ball as if you were going to do a Stability Ball Pushup.

• Brace your abs throughout the entire exercise.

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Stability Ball Stir-the-Pot • Brace your abs. Put your elbows on the ball. • With your arms straight and your back flat, your body should form a straight line from

your shoulders to your ankles. • Move your arms in a circular motion in one direction while keeping your abs braced

and torso in a straight line.

Stick-up • Stand with your back against a wall. Your feet should be 6 inches away from the wall

and your butt, upper back, and head should all be in contact with the wall at all times.

• Stick your hands up overhead. Keep your shoulders, elbows, and wrists touching the wall. Slide your arms down the wall and tuck your elbows into your sides.

• This should bring your shoulder blades down and together, contracting the muscles between your shoulder blades as well as the shoulder muscles.

• From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Try to improve your range of motion each week.

• The goal is to improve shoulder mobility and postural control.

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Strap Row • Grab the straps and take 2 steps backward. Lean back and rest the weight on heels. • Hold the straps with your palms facing together. • Keep the abs braced and body in a straight line from heels to shoulders. • Row your body up until your chest is at strap height. • Slowly return to the start position.

T-Pushup • Keep the abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push off to return to the start position. • As you come up, rotate to one side and point that arm towards the ceiling. • Alternate sides with each rep.

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Total Body Extension • Start in the standing position as if you were going to do a bodyweight squat. • Dip down quickly into a quarter squat and swing your arms behind you by your

sides. • Explode up and extend your body onto your toes, raising your arms overhead. • Control the descent back and in one movement return to the dip before exploding

back up again. • This is a non-impact replacement for jumping.

Triple Stop Pushup • Keep abs braced and body in a straight line from knees to shoulders. Hands should

be slightly wider than shoulder width apart. • Lower into a pushup position, but halfway down pause for one second. • Then continue to lower yourself until you are 2 inches off the ground. Pause for one

second. • Return to the starting position. That’s one rep.

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Waiter’s Bow • This exercise strengthens the glutes and stretches the hamstrings. • Stand with your feet shoulder-width apart and knees slightly bent. • Take one hand to grasp the skin over your lower back under your shirt. • If you ever lose grasp on this skin, that means your back has become too rounded

and you have gone too far. • Keep your lower back arched, and push your hips back as much as you can, without

bending your knees anymore. This will stretch your hamstrings. • Contract your glutes to return to the start.

X-Body Mountain Climber • Brace your abs. Start in the top of the push-up position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up

to your opposite shoulder. Do not let your hips sag. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.

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X-Body Mountain Climber w/Feet Elevated • Put your feet up on a bench or small platform and place your hands on the floor

about shoulder width apart. • Keeping your abs braced and your body straight, bring in one knee towards the

opposite elbow. • Return to the starting position and repeat for the other side.

Y-Squat • Hold your hands over your head in a “Y” formation at all times. • Keep your upper back and shoulders tensed throughout the exercise. • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.