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© 2
010
efi C
orp.
/ J31
734
LEGS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Performance Exercises
1. Plyometric Squat
2. Reverse Lunge with Med Ball (Incorporate Med Ball)
3. Lateral Lunge with Dumbbell (Incorporate Dumbbell)
Fundamental Exercises
1. Squat
2. Toes Out Squat
3. Bridge Squat
Conditioning Exercises
1. Hamstring Curl
2. Single Leg Squat
3. Side Lying Squat
© 2
010
efi C
orp.
/ J31
734
BACK FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Fundamental Exercises
1 Arm Pullover
2. Lat Pull Down
3. Seated Row
Conditioning Exercises
1. Lumber Extension
2. Supine Shoulder Adduction (Iron Cross)
3. Pull-up
Performance Exercises
1. Plyometric Pull-up (Incorporate Plyometric release and catch)
2. Kneeling Reverse Fly
3. Swimmer
© 2
010
efi C
orp.
/ J31
734
CHEST FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Performance Exercises
1. Kneeling Single Arm Chest Fly
2. Kneeling Incline Single Arm Chest Fly
3. Decline Push-up
Fundamental Exercises
1. Chest Press Bilateral
2. Incline Chest Press
3. Decline Chest Press
Conditioning Exercises
1. Incline Push-up
2. Chest Fly
3. Single Arm Chest Fly
© 2
010
efi C
orp.
/ J31
734
SHOULDERS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Performance Exercises
1. Kneeling Cross Body Shoulder Raise with Trunk Extension
2. Supine Cross Body Shoulder Extension
3. Plyometric Shoulder Press (Incorporate Plyometric release and catch)
Fundamental Exercises
1. Seated Shoulder Extension
2. Seated Shoulder Flexion
3. Lateral Shoulder Raise
Conditioning Exercises
1. Kneeling Upright Row
2. Horizontal Shoulder Abduction
3. Shoulder Press
© 2
010
efi C
orp.
/ J31
734
BICEPS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Performance Exercises
1. Kneeling Lateral Biceps Curl
2. High Kneeling Biceps Curl
3. Kneeling Biceps Curl with Static Equilibrium (Incorporate Static Equilibrium with minimal glideboard movement)
Fundamental Exercises
1. Seated Biceps Curl
2. Prone Biceps Curl
3. Supine Biceps Curl
Conditioning Exercises
1. Kneeling Biceps Curl
2. Preacher Curl
3. Seated Lateral Biceps Curl
© 2
010
efi C
orp.
/ J31
734
TRICEPS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Performance Exercises
1. Single Arm Bent Over Kickback
2. Overhead Triceps Extension
3. Triceps Dips
Fundamental Exercises
1. Triceps Press Down
2. Seated Lateral Triceps Extension
3. Seated Triceps Kickback (Shows kneeling but can be done seated)
Conditioning Exercises
1. Triceps Press Down Elevated Elbows
2. Kneeling Triceps Kickback
3. Kneeling Lateral Triceps Extension (Shows seated but can be done kneeling)
© 2
010
efi C
orp.
/ J31
734
ABDOMINALS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.
Performance Exercises
1. Lying Leg Lift
2. Prone Single Leg Jack Knife
3. Scrunch
Fundamental Exercises
1. Cable Abdominal Crunch
2. Incline Assisted Crunch
3. Pullover Crunch
Conditioning Exercises
1. Kneeling Torso Rotation
2. Bent Leg Incline Crunch
3. Cross Body Pullover Crunch
© 2
010
efi C
orp.
/ J31
734
COMPOUND EXERCISES Each Flash circuit is made up of stations focusing on a different areas of concentration. FLASH Station Card
Performance Exercises
1. Plyometric Sprinter Start
2. Prone Reverse Fly with Legs Extended
3. High Kneeling Reverse Fly with Torso Rotation
Fundamental Exercises
1. Cardio Pull
2. Rowing
3. Incline Abdominal Crunch Squat
Conditioning Exercises
1. Surfer Lat Pull
2. Hamstring Curl with Abdominal Crunch
3. Kneeling Cross Body Shoulder Raise