Customized Workout Plan Exercise Lab Training Videos

PowerBlock Suitcase Deadlift

The PowerBlock 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

PowerBlock Supinating Curl Standing

The PowerBlock standing supinated curl strengthens and shapes the forearms and biceps. The supination (palms up) activates the muscles of the forearms. Dumbbells are a great way to increase the resistance on the biceps brachii. Supination curls are a classic bodybuilding exercise.

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Target Muscle Groups: Biceps

PowerBlock Supine Fly Unilateral

The PowerBlock Supine Fly Unilateral performed on the ball is an advanced exercise requiring a strong core. By weighting the body on one side it forces you to work harder to stabilize the movement. The surface of the ball provides for more range of motion and therefore recruits more muscle to perform the action. If one side of you chest is stronger than the other this exercise can help even out development. Bodybuilders like to use this exercise as a "finishing" movement on their chest day.

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Target Muscle Groups: Chest | Hips & Buttocks | Legs

PowerBlock Swing

The PowerBlock Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the PowerBlock Swing on its own or as part of a circuit.

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Target Muscle Groups: Back | Hips & Buttocks | Shoulders

PowerBlock Turkish Get Up

The PowerBlock Turkish Get Up is an exercise that forces your entire body to work together. The Turkish Get Up really improves shoulder strength and flexibility and core strength. When done for many repetitions this is also a great conditioning exercise that is very functional.

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Target Muscle Groups: Abs & Core | Legs | Shoulders

PowerBlock Upright Row

PowerBlock upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is "impingement" in which the bones pinch the tendons in the shoulder rotators.

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Target Muscle Groups: Back | Shoulders | Neck

Preacher "Scott" Curl

The preacher curl is an isolation exercise for the biceps. The use of the preacher bench increased tension on the biceps muscles. Remember to warm up before beginning your set.

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Target Muscle Groups: Biceps

Press Arm Chest Press

The Press Arm Chest Press is an exercise for the chest and triceps. This a great exercise for building size and strength.

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Target Muscle Groups: Chest | Shoulders | Triceps

Press Arm Incline Chest Press

The Press Arm Incline Chest Press works the pectoral muscles, emphasizing the upper region. The shoulders and triceps assist the chest muscles in the incline press. Use this exercise for pectoral definition and size.

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Target Muscle Groups: Chest

Press Arm Shoulder Press

The Press Arm Shoulder Press builds size and strength in the shoulder and triceps. If you want great shoulders, this is the perfect exercise.

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Target Muscle Groups: Shoulders

Prone Hip Extension on Bolster -- Alternating

The prone hip extension on the bolster is designed to strengthen the hamstrings, glutes and lower back. It is a good exercise for beginners and all you need is a bolster or rolled up towel to do it. Focus on lifting your leg straight back without rocking your body to get the most benefit from the prone hip extension on the bolster exercise.

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Target Muscle Groups: Back | Hips & Buttocks | Legs

Prone Leg Curl

The prone leg curll exercise is an isolation movement for the hamstrings. This is a good hamstrings exercise that adds shape to the thighs and butt.

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Target Muscle Groups: Legs

Prone Lying Back Extension

The prone lying back extension is a beginner exercise to strengthen your lower back. You do not need any equipment so you can do this exercise at home. The prone lying back extension is a good way to build a base level of strength to prepare your body for more demanding exercises.

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Target Muscle Groups: Back

Prone-lying Reverse Hip Extension

The prone-lying reverse hip extension is another way to strengthen your lower back. At the same time you strengthen your glutes and hamstrings. Most activities in life are easier when you have a strong core. The prone-lying reverse hip extension is a good way to strengthen your core and is easy enough for beginning exercisers.

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