Exercise Lab

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


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



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