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Exercise Lab

Roll-up

The roll up is a way to stretch and massage your back. Just keep your head tucked and rock back and forth. It is a great exercise for beginners and people with a tight back. It is also a good cool down exercise after a tough workout. The key to the back roll is to keep your body tucked so that you rock smoothly.

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Target Muscle Groups: Back  |  Hips & Buttocks


Rope Triceps Press-down

The rope tricep press-down is a good exercise for developing the triceps. The triceps are an essential part of all upper body pressing exercises. Strengthening your triceps will improve your bench press, military press and push ups. This exercise will help you tone where it is hard to tone.

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Target Muscle Groups: Triceps


Rotation

The rotation exercise is good for developing strength and flexibility in your torso. It can be done with just your body weight or you can add weight with a medicine ball or dumbbell. The rotation exercise can be used as a dynamic warm up for golf, baseball and any other sport involving rotational movement.

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Target Muscle Groups: Abs & Core  |  Full Body


Rowing

Rowing is an excellent full-body workout. Rowing develops aerobic endurance, and anaerobic power, while strengthening the legs, back and arms. There are many training programs for rowing designed to improve body composition and cardio-respiratory fitness. Try rowing as an alternative to running and cycling on your conditioning days or to replace your dynamic warm-up on your strength training days.

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Target Muscle Groups: Cardio-Respiratory System  |  Full Body


Running

Running is a very basic exercise that many people find enjoyable. It is a good way to improve your cardio vascular endurance and burn fat. When running be aware of your posture be aware of where you are stepping. You should alternate between steady state running and intervals. Before you start running you need a good pair of running shoes.

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Target Muscle Groups: Cardio-Respiratory System  |  Full Body


Sacral Roll

The sacral roll is a good stretch for your hips and low back. It can be done anywhere since you don't need any equipment. However, all stretching should be done only after a thorough warm up. Hip and back mobility is important for almost all sports and for general health and fitness.

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Target Muscle Groups: Back  |  Hips & Buttocks


Sand-Bucket Finger Strengthening

The sand bucket finger strengthening exercise is good for hand strength. All you need is a bucket and some sand. If you don't have sand you can use rice or gravel. For those who don't have space or don't want a bucket lying around you can use a stress ball or grippers to get a similar effect.

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Target Muscle Groups: Forearms


Scapular Rotation

The Scapular Rotation exercise targets the rear deltoid, rhomboids, and trapezius. This is a great shoulder stability and strengthening exercise.

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Target Muscle Groups: Biceps  |  Shoulders


Scissors

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


Seated Abdominal Bracing

The seated abdominal bracing exercise can be done anywhere you can sit down. It is a very simple isometric exercise to strengthen your abs. When performing the seated abdominal bracing be sure that you are sitting up straight. This is a good exercise for beginners and people who don't have a lot of time to exercise, the seated abdominal bracing can be done on the ride home from the gym.

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Target Muscle Groups: Abs & Core


Seated Back Stretch

The seated back stretch is essential for every office worker. All you need is a chair so there is no reason not to perform it. The seated back stretch will help relieve tension in your low back and help you feel better. While this is a gentle stretch it is still best to warm up before stretching.

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Target Muscle Groups: Abs & Core  |  Back  |  Chest


Seated Cable Abdominal & Oblique Crunch

The seated cable abdominal & oblique crunch works the stomach muscles with increased resistance. This is a good advanced strengthening exercise for your abdominals and obliques.

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Target Muscle Groups: Abs & Core


Seated Cable Row

The seated row is an excellent exercise for building and defining the back muscles. The seated row targets the lats, teres major, rhomboids, posterior delts, and biceps. Using a high pulley with an overhand grip on the bar emphasis the posterior delts.

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Target Muscle Groups: Back  |  Shoulders


Seated Calf Raise -- Machine

The seated calf raise isolates the soleus muscles of the lower leg. The seated calf raise forces the knees to flex at approximately 90ยบ, making the larger gastrocnemius unable to assist.

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Target Muscle Groups: Calves


Seated Chest Press

The seated chest press is an exercise for the chest and triceps. The equipment is available at most gyms. The seated chest press is simple enough for beginner exercisers and is good for people with limited mobility. As with every other exercise you should start slowly and follow a proper progression with the seated chest press.

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Target Muscle Groups: Chest  |  Shoulders



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