Customized Workout Plan Exercise Lab Training Videos

Narrow-Feet Crunch on Bolster

The narrow-feet crunch on bolster is an effective exercise for strengthening the abs and obliques. This exercise can be performed at home or in the gym. If a bolster is unavailable you can use a rolled up towel. The bolster increases the exercises range of motion and provides for a better contraction.

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Target Muscle Groups: Abs & Core

Narrow-Grip Bench Press

Narrow grip bench press is a great is a compound exercise for the chest, shoulders and triceps. The close grip utilizes the triceps to extend the arms. Bodybuilders use the close grip bench press to add mass to their triceps. If is a bench is unavailable you can perform close grip push ups.

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Target Muscle Groups: Chest | Shoulders | Triceps

Narrow-Grip Lat Pulldowns

Narrow grip lat pulldowns strengthen the lats, rhomboids, trapezius, posterior delts and biceps. The narrow grip can be performed with a pronated (overhand) or supinated (underhand) grip. Narrow grip lat pulldowns define and shape the back.

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Target Muscle Groups: Back

Narrow-Stance Barbell Half-Squat

The narrow stance barbell half squat is a good way to build strength in the legs. Using a narrow stance adds variety and challenges the legs in a slightly different way. Only squatting halfway allows you to use more weight than a full squat. Always keep your back straight and your weight on your heels when squatting.

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Target Muscle Groups: Abs & Core | Legs

Narrow-Stance Barbell Parallel Squat

The narrow stance barbell parallel squat is a good exercise to develop all of the major muscle groups of your legs. Only going to parallel lets you use a little more weight than squatting all the way down. Using more weight helps develop the ligaments and tendons as well as core strength. For added challenge try doing these from the bottom up.

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

Narrow-Stance Dumbbell Squat

The narrow stance dumbbell squat only requires a set of dumbbells. Therefore it is a good exercise for people working out at home. For variety you can hold the dumbbells different places; by your sides, on your shoulders or overhead. The narrow stance dumbbell squat is a good way to progress once you have mastered the bodyweight squat.

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

Narrow-Stance PowerBlock Squat

The narrow stance PowerBLock squat only requires a set of dumbbells. Therefore it is a good exercise for people working out at home. For variety you can hold the dumbbells different places; by your sides, on your shoulders or overhead. The narrow stance dumbbell squat is a good way to progress once you have mastered the bodyweight squat.

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Target Muscle Groups: Hips & Buttocks | Legs

Neural Mobility

The neural mobility stretch is a good exercise for office workers and people with a tight neck and shoulders. It can be performed anywhere, at any time. When doing this exercise it helps to think of lengthening your neck, not just leaning to one side. When done properly and regularly the neural mobility stretch should help improve the range of motion in your neck.

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Target Muscle Groups: Neck

Neural Mobilizer

The neural mobilizer is a good stretch for anyone who sits for long periods of time. The goal is to mobilize the nerves throughout the spine. It can be done anywhere you have a space to sit down. Remember that this is a gentle mobility exercise and refrain from using momentum or hold the stretch too long.

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Target Muscle Groups: Back

One Arm Cable Row

The One Arm Cable Row strengthens and defines the upper back and biceps It's important to keep the knees slightly bent in order to relieve strain on the lower back. Maintain a natural arch in the low back and activate the core while performing this exercise.

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Target Muscle Groups: Back

One Arm Cable Row – Bench

The One Arm Cable Row – Bench strengthens the latissimus dorsi and posterior deltoids. The cable provides additional resistance against the trunk which requires spinal stabilization and core strength. It's important to keep the knees slightly bent in order to relieve strain on the lower back. Maintain a natural arch in the low back and activate the core while performing the One Arm Cable Row – Bench.

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Target Muscle Groups: Back

One Arm Reverse Fly

The One Arm Reverse Fly The rear targets the rhomboids, traps, and deltoids and activates the core. This exercise is a great isolation exercise for the back of your shoulders.

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Target Muscle Groups: Back | Shoulders

Outer-Thigh Stretch

The outer thigh stretch is a great stretch for the glute medius and the I-T band. All you need is a wall so you can do it almost anywhere. Stretching your I-T band is very important for runners and cyclists. You can adjust the position of your leg to find the optimal stretch for you.

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Target Muscle Groups: Hips & Buttocks

Outside Thigh

The outer thigh stretch is a great stretch for the glute medius and the I-T band. All you need is a wall so you can do it almost anywhere. Stretching your I-T band is very important for runners and cyclists. You can adjust the position of your leg to find the optimal stretch for you.

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Target Muscle Groups: Hips & Buttocks | Legs