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Exercise Lab

Kettlebell Suitcase Deadlift

The kettlebell suitcase deadlift is another great exercise to prepare you for the real world. It is a movement that we do often, lift a suitcase, breifcase, bag of groceries on one side. This is a good way to practice lifting correctly. This exercise is also a very challenging core exercise because there is only weight on one side of your body.

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Target Muscle Groups: Back  |  Forearms  |  Legs


Knee Plank

The plank performed on the knees is a static (isometric) exercise for strengthening the abdominals, back and shoulders. Isometric strength is important for stabilizing the trunk in various sports and exercises. The abdominal plank is a great exercise for strengthening the transverse abdominus. The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner. This is the action of the transverse.

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


Knee Pushup

The pushup performed on the knees is a effective exercise for strengthening the chest, shoulders, and triceps. Pushups are a great exercise for beginners looking to strengthening and sculpt their upper body. The pushup with knees bent is an easier alternative to the straight-legged push up.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Shoulders  |  Triceps


Knee Pushup -- Hands Elevated

The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Shoulders  |  Triceps


Kneeling Ab and Oblique Crunch – High Pulleys

The Kneeling Ab and Oblique Crunch – High Pulleys is a great advanced strengthening exercise for your abdominals and obliques.

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Target Muscle Groups: Abs & Core


Kneeling AB Crunch W/ *TQATS AB/Triceps Strap

TheKneeling AB Crunch W/ *TQATS AB/Triceps Strap is a great advanced strengthening exercise for your abdominals and obliques.

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Target Muscle Groups: Abs & Core


Kneeling Ball Drape

The kneeling ball drape stretches the upper and mid-back muscles. The ball provides a soft surface for the stomach to rest against while relaxing the back muscles. Hug the ball to your chest and "melt" into the ball.

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Target Muscle Groups: Back


Kneeling Ball Side Drape

The kneeling ball side drape stretches the hips and torso. The stability ball provides an excellent surface in which to "melt" relax into. The surface provides allows you to stretch through a greater range of motion than if you stretched on the floor. Stretching should be performed after a workout when the muscles are thoroughly warmed up.

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Target Muscle Groups: Abs & Core  |  Neck


Kneeling Ball Side Drape -- Arm At Side

The kneeling ball side drape with arm at side stretches the hips and torso. Positioning your arm at your side helps stabilize your body as you relax into the stretch. The surface provides allows you to stretch through a greater range of motion than if you stretched on the floor. Stretching should be performed after a workout when the muscles are thoroughly warmed up.

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Target Muscle Groups: Abs & Core  |  Neck


Kneeling Ball Side Drape -- Arm Over-Head

The kneeling ball side drape with arm overhead stretches the spine and torso. By placing your arm overhead you increase the stretch of the upper-back "lats". The surface of the stability ball increased the range of motion and therefore the effectiveness of the stretch.

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Target Muscle Groups: Abs & Core  |  Back  |  Neck


Knelling High To Low Wood Chop w/FSSB Bar

The Knelling High To Low Wood Chop w/FSSB Bar strengthens the torso, back, shoulders and arms. This is a great upper body and core exercise.

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Target Muscle Groups: Abs & Core  |  Upper Body


Lat Bar Pulldown

Lat Bar Pulldown is a great exercise for developing upper back strength and definition.

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Target Muscle Groups: Back


Lat Pulldown on Bench

Lat Pulldown on Bench develops strength and definition in the upper back "lat" muscles. Lat pulldowns are an appropriate substitute for beginners who can't perform pull-ups or chin-ups.

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Target Muscle Groups: Back


Lat Pulldown on Exercise Ball*

Lat Pulldown on Exercise Ball* is a great exercise to develop upper back and core strength.

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Target Muscle Groups: Back  |  Biceps


Lat Pulldowns

Lat pulldowns build strength and definition in the upper back "lat" muscles. Lat pulldowns are an appropriate substitute for beginners who can't perform pull-ups or chin-ups. The wide grip lat pulldown activates the latissimus dorsi muscle which provides the sought after "V" taper bodybuilders desire most.

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Target Muscle Groups: Back



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