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Exercise Lab

Overhead Squat

The overhead squat is a great exercise that stretches and strengthens at the same time. In addition to strengthening your body it also teaches your upper and lower body to work together. For most people just using a broom stick of piece of pvc pipe will be challenging. AS your flexibility and strength improves you can add weight. I truly believe the overhead squat is one of the toughest exercises.

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Target Muscle Groups: Full Body


Overhead Triceps Extension w/ *TQATS Abd Triceps

The Overhead Triceps Extension w/ *TQATS Abd Triceps Straps exercise is a great movement for isolating and developing triceps strength.

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Target Muscle Groups: Triceps


Pectoral Fly

The pec deck machine is a isolation exercise for the Pectoralis major.

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Target Muscle Groups: Chest


Pectoral Fly on FSFIB Flat-to-Incline Bench

The Pectoral Fly on FSFIB Flat-to-Incline Bench isolates the chest muscles. And the resistance recruits the stabilizer muscles around the shoulders, making this a great upper body exercise.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Pelvic Drape Stretch

The pelvic drape stretch is a good way to stretch you body. It is also a good way to cool down after a tough workout. All you need is a rolled up towel to perform this stretch. The key to the pelvic drape stretch is feel your body melt into the floor.

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Target Muscle Groups: Chest  |  Hips & Buttocks


Pelvic Roll

The foam roller is a great tool that everyone should use. The pelvic roll is a good way to stretch and massage your low back and hips. Use small movements and try to target the muscles that are the tightest. The pelvic roll is a good way to cool down or to loosen up after a long day of sitting or driving.

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Target Muscle Groups: Back


Pike Press

The Pike Press is a great way to strengthen the shoulders and arms. The pike press builds strength and lays the foundation for exercises such as, hand stands and hand stand push ups. Perform the pike press for more reps burn calories and build strength.

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Target Muscle Groups: Abs & Core  |  Shoulders  |  Triceps


Pike Press - Feet Elevated

The pike press performed with the feet elevated is a challenging exercise that builds strength in the arms, shoulders, and torso. With the feet elevated more weight is transferred to the shoulders and arms, making this a good exercise to help you with your hand stand.

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Target Muscle Groups: Abs & Core  |  Shoulders  |  Triceps


Pike Walk

Pike walk is a bodyweight exercise that strengthens the upper body and core. The pike walk also stretches the hamstrings and glutes (butt). This is a good exercise for building shoulder stability and coordination. Perform more reps if you want to burn calories.

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


Pike Walk Pushups

Pike walk with pushup is a bodyweight exercise that strengthens the upper body and core. The pike walk with pushup also stretches the hamstrings and glutes (butt). This is a good exercise for building shoulder stability and coordination. Perform the pike walk with a push up for more results in less time.

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


Plank

The plank is a basic core strengthening exercise. There is no equipment necessary so you can perform it anywhere. When doing the plank ensure that your body stays straight. This is a good way for beginner exercisers to build the strength base they will need to perform more demanding exercises.

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


Postural Activation

The postural activation exercise stimulates muscles that are associated with posture. Good posture will make you feel better and perform better. This exercise reminds you to sit up straight and should be done periodically when you are sitting and working for long periods.

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Target Muscle Groups: Back  |  Shoulders


PowerBlock Alternating Curl -- Standing

The standing alternating curl is a bodybuilding staple. You can use more weight than the seated variation because you can cheat by using your body to help swing the weight up. You can use the standing alternating curl to develop mass and strength. For a great arm pump use lighter weight and perform more repetitions. For strength development, use heavier dumbbells even though you won't be able to perform as many reps.

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Target Muscle Groups: Biceps


PowerBlock Alternating Supinating Curl -- Seated

The PowerBlock alternating supinating curl is perfect for concentrating on the biceps. This exercise allows your body to move in it's natural range of motion. This exercise lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Focus on turning your little finger in toward your body as you raise the dumbbell.

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Target Muscle Groups: Biceps


PowerBlock Alternating Supinating Curl -- Standing

The PowerBlock alternating dumbbell curl performed standing is a good exercise for bicep development. This exercise allows your body to move in it's natural range of motion. Alternating arms allows for a short rest for each arm while the other is working so you can pump out a few more repetitions. Try not to use your body and cheat.

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Target Muscle Groups: Biceps



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