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Exercise Lab

Explosive Push Up on a Medicine Ball

The Explosive Push Up n a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.

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Target Muscle Groups: Abs & Core  |  Chest  |  Triceps


External Rotation

The External Rotation is a great exercise for strengthening the shoulders and enhancing shoulder stability.

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Target Muscle Groups: Shoulders


External Shoulder Rotation

External Shoulder Rotation is a great rotator cuff exercise that will help correct imbalances and keep your rotator cuff muscles healthy and strong. You can perform this exercise after an upper-body workout.

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Target Muscle Groups: Shoulders


EZ-Bar Curl -- Standing

Standing EZ-bar curls strengthen and define the upper arm muscles. EZ-bar curls are a compound movement that recruits both the biceps and forearms to move the weight. If you're looking for an alternative to barbell curls, EZ-bar curls are a great choice. The grip relieves stress on the wrist muscles by creating a slightly "neutral" position and allows for a closer grip on the bar than barbell curls.

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Target Muscle Groups: Biceps


Flat Bench Chest Press

The flat bench press works the chest, shoulders and triceps. The resistance on the Strength Trainer recruits the stabilizer muscles around the shoulders.The bench press should be a staple in your upper-body workouts

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Target Muscle Groups: Chest


Forearm Extensor Stretch

The forearm extensor stretch is a passive stretch for the muscles on the top of the forearm. This stretch improves flexibility and strength in the brachioradialis. The forearm extensors can become weakened and overused if not properly trained. Sports such as tennis and golf place high demands on the forearm muscles. The forearm extensor stretch should be included as part of the post-game cool down.

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Target Muscle Groups: Forearms


Forearm Extensor Stretch -- Table

The forearm extensor stretch performed on a table top is a passive stretch for the wrist and forearms. The table provides support surface in which to apply gentle pressure to the wrists. You may add the forearm extensor stretch to your workout, between office work, or after tennis or golf.

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Target Muscle Groups: Forearms


Forearm Flexor Stretch

The forearm flexor stretch relaxes the wrist and forearm muscles. The standing stretch can be performed anywhere and should be included in your workout routine. Many common pulling exercises require the forearm muscles to contract and this can lead to tight, overused muscles. The standing forearm flexor stretch is a good way to alleviate tight muscles in the forearm.

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Target Muscle Groups: Forearms


Forearm Flexor Stretch -- Floor

The forearm flexor stretch performed on the floor targets the forearm flexors (flexor carpi radialus, flexor carpi ulnaris, and the palmaris longus). The floor provides a surface in which to passively stretch the forearm flexors. This is a stretch is commonly recommended for prevention and management of Carpal Tunnel Syndrome (CTS).

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Target Muscle Groups: Forearms


Forearm Pronation Stretch

The forearm pronation stretch targets the wrist and the muscles on top of the forearm. It is included in programs for prevention and management of Carpal Tunnel Syndrome (CTS). You can perform this stretch seated or standing. The forearm pronation stretch is recommended after golf and tennis.

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Target Muscle Groups: Forearms


Forearm Supination Stretch

The forearm supination stretch targets the wrist and forearm muscles. These muscles are susceptible to repetitive stress injuries and should be stretched often. Focus on gentle rotation of the wrist and hold the stretch for 20-30 seconds. Repeat the forearm supination stretch as recommended, typically twice a day or until return to normal function.

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Target Muscle Groups: Forearms


Forward and Backward Jump (Trampoline)

Forward and backward jumping on a trampoline develops power in the legs and hips. The trampoline requires additional stabilization at the ankles, knees and hips. The added instability challenges your body to remain balanced as you jump forward and backward. If the exercise is performed for several minutes it can be a great conditioning exercise. This exercise is can be included as part of a circuit training program.

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Target Muscle Groups: Abs & Core  |  Full Body  |  Hips & Buttocks  |  Legs


Forward Lunge

The forward lunge is a dynamic and functional lower body exercise. The forward lunge delivers many benefits including strength in the legs and butt and improved balance and body awareness. Lunges also develop muscular endurance and explosive strength in the thighs. Forward lunges will give you a great looking lower body. Adding resistance will keep your muscles stimulated and the results coming.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs


Forward Lunge - Alternating

Forward lunge alternating is a great bodyweight exercise for sculpting the lower body. The thighs and butt are the primary movers in the lunge exercise. Alternating each leg for a high number of repetitions or for an extended duration - makes the exercise more aerobic. This challenges the cardiovascular system and burns a lot of calories. Adding resistance to the lunge is another way to challenge your lower-body to change.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Forward Lunge Rotation - Alternating

Forward lunge rotation alternating strengthens the legs, hips and torso. The rotation develops and strengthens basic motor patterns and makes the exercise very functional. Functional exercises transfer the benefits to daily activities, such as working in the back yard or playing with your children. Keep the rest periods short for a great conditioning workout.

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Target Muscle Groups: Hips & Buttocks  |  Shoulders  |  Triceps



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