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EXERCISE LIBRARY

UPPER BODY

Arnold press
00:19
Up down plank
00:12
Seated face pull
00:20
Barbell curls
00:17
Banded front raise
00:15
Cable lateral raise
00:14
Chin ups
00:15
Band assisted tricep dips
00:10

LOWER BODY

Single leg RDL
00:16
Goblet squat swivel
00:22
Cable step up
00:16
Dual KB RDL
00:16
Dumbbell b- stance RDL
00:13
Reverse lunge
00:14
Dumbbell front rack reverse lunge
00:10
Squat to bench
00:12

FULL BODY

Kettle Bell swings
00:13
Cable pull through
00:17
Side plank cable row
00:11
Barbell front rack reverse lunges
00:17
Barbell RDL
00:16
Sled pull and push
00:19
Deadlift (touch and go)
00:10
Single arm KB Z-press
00:15

CORE

Russian twists
00:11
Single arm farmers carry
00:13
Landmine rotation
00:19
Mixed rack carry
00:19
Windmills
00:18
Bicycle crunches
00:12
Single leg V sit up
00:13
Weighted side bend
00:13

MOBILITY & WARM UP

Prone external rotation
00:12
Goblet squat swivel
00:22
Good mornings
00:23
Hop’s
00:08
Loaded carry
00:11
Banded ankle rotations
00:19
Cobra to toe tap
00:17
Banded hip flexor marches
00:16

CARDIO

Bike Erg
00:22
Assault Bike
00:15
Ski erg
00:19
Burpee Broad jumps
00:15
Row
00:16
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