Customized Workout Plan Exercise Lab Training Videos

Forward Lunge Thrust - Alternating

Forward lunge thrust alternating is a full body exercise that develops strength, endurance and improves your conditioning. This challenging and fun bodyweight exercise strengthens the legs, glutes (butt), shoulders, torso and triceps. With no equipment you can perform this exercise anywhere, making it a good choice for boot camp class or group training.

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Target Muscle Groups: Hips & Buttocks | Legs | Shoulders | Triceps

Four Step Shuffle -- Quick Feet

The agility ladder is a great tool for building agility and athleticism for sports. There are many different ways to develop this type of athleticism and coordination. This drill is good for developing quick feet, endurance and coordination.

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Target Muscle Groups: Legs

Front Deltoid Raise

Front Deltoid Raise strengthens and isolates the shoulder muscles. Pause at the top of the exercise to achieve peak-contraction of the deltoids. Keep torso upright and activate your core muscles. Perform this exercise after shoulder presses for a good deltoid workout.

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Target Muscle Groups: Shoulders

Front Hip

The front hip stretch develops hip flexibility. This stretch can be performed at the end of a running workout or lower-body strength day. It's helpful to place a small towel under the support knee to cushion the patella. Stretching the hips after a good lower-body workout will help the muscles recover and prevent injuries.

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Target Muscle Groups:

Front Raise

The Front raise is a great isolation exercise for the front deltoid (shoulder). If you want shape and define your shoulders, give this exercise a try.

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Target Muscle Groups: Shoulders

Front-Thigh Sliding Stretch

The front-thigh stretch performed with a foam roller targets the quadriceps (front of the thighs). The foam roller provides a nice way to increase the range-of-motion (ROM) while you ease into the stretch position. Be careful not to overstretch the muscles. Maintain a straight spine throughout the stretch.

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Target Muscle Groups: Legs

Functional Exercise – Cable Chopping

The Functional Exercise – Cable Chopping is a great exercise for developing upper body and core strength. Performing this exercise on the exercise ball, fully engages your core because of the added unstable surface.

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Target Muscle Groups: Abs & Core

Functional Exercise – Cable Lift

The Functional Exercise – Cable Lift is a great full body core exercise.

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Target Muscle Groups: Abs & Core | Full Body

Functional Exercise – Cable Lift

The Functional Exercise – Cable Lift is a great full body core exercise.

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Target Muscle Groups: Abs & Core | Full Body

Functional Exercise – Golf Swing

Functional Exercise – Golf Swing is a great exercise for developing trunk and hip rotational strength.

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Target Muscle Groups: Abs & Core

Glute Kick – Leg Boot

TheGlute Kick – Leg Boot targets the glutes, hamstrings and improves core stability and balance.

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Target Muscle Groups:

Glute Kick on TQLP

The Glute Kick on TQLP targets the hips, buttocks and leg muscles. This exercise is a good alternative for squats and leg presses when isolation of the buttocks is desired.

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Target Muscle Groups: Hips & Buttocks | Legs

Glute Kick with TQLB Leg Boot

The Glute Kick with TQLB Leg Boot targets the hips, buttocks and leg muscles. This exercise is a good alternative for squats and leg presses when isolation of the buttocks is desired.

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Target Muscle Groups: Hips & Buttocks

Gluteal Stretch

The gluteal (butt) stretch increases the range-of-motion in the hips and low back. This is a great exercise for anyone working at a desk or performing manual labor. The hip and lower back muscles can become tight and limit mobility. The gluteal stretch should be part of your regular stretching and exercise plan to strengthen and relax the back.

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Target Muscle Groups: Hips & Buttocks