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Exercise Lab

Sitting Nerve Stretch

The sitting nerve stretch relaxes the nerves in the neck and down the arms. The sitting nerve stretch can be performed at home or in the office to facilitate unrestricted movement in the neck and arms.

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Target Muscle Groups: Neck


Sitting Side Bend

The sitting side bend increases mobility in the trunk and lats. This stretch targets the opposite side you bend with. For example, if you bend to the left side you stretch your right side.

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Target Muscle Groups: Abs & Core  |  Back


Smith Machine Chest Press

The smith machine chest press is an excellent exercise for beginners. The smith machine keeps your body in a prescribed movement pattern. Novice exercisers can master the smith machine chest press before moving on to free weights. Advanced weight trainers may use the safety catches to self-spot heavy weight. The chest press builds the chest, shoulders, and triceps.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Smith Machine Declined Chest Press

The smith machine decline press targets the lower pectoralis (chest) muscle, shouders, and triceps. The decline bench is typically set between 20 and 40 degrees. A spotter is recommended when performing this exercise.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Smith Machine Inclined Chest Press

The smith machine incline chest press works the upper pectorals, shoulders, and triceps. The serratus anterior muscles are also involved in the incline press. The incline bench is typically set between 35 and 45 degrees. The smith machine allows for self-spotting.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Smith Machine Lying Row

The smith machine lying row strengthens the rhomboids, lats, rear-delts, and biceps. The bench stabilizes the body and requires less effort to keep the back straight than free weight rows. Squeeze your shoulder blades together at the top for a peak-contraction.

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Target Muscle Groups: Back


Spider Crawl

The spider crawl strengthens the shoulders, chest, arm, torso, thighs, and calves. This is a great calorie burning exercise that can be performed at home or in the gym. This is a fun, effective exercise to add to your workout. Challenge your friends to a spider crawl race off.

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Target Muscle Groups: Abs & Core  |  Back  |  Legs  |  Shoulders


Spider Crawl with FSSH Squat Harness

The Spider Crawl with FSSH Squat Harness strenghtens the shoulders, chest, arm, torso, thighs, and calves. This is a fun, effective, calorie burning exercise to add to your workout.

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Target Muscle Groups: Abs & Core  |  Back  |  Legs  |  Shoulders


Spinal Drape

The spinal drape lifts the hips and lengthens the lower back. Lie on your back in a straight line, balancing the left and right sides of your body. Rest the bolster on the sacrum closer to hips, not on the coccyx. Separate the legs 4-6". Move upper arms away from side of chest, palms facing up. Exhale and relax into the stretch.

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Target Muscle Groups: Back  |  Chest


Spinal Rotation Stretch

The spinal rotation stretch relaxes the hips and the rotator muscles of the lower and midback and stretches the ligaments that support the disks. The spinal rotation stretch improves circulation and helps muscles recover faster by pumping fresh blood into the lower body. Spinal rotation can be included in everyday stretching or after a lower body workout in which the spine was loaded.

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Target Muscle Groups: Abs & Core  |  Back


Spinal Twist

The spinal twist stretch tones and relaxes the spinal joints and muscles. The spinal twist releases tightness and gently massages the organs. This is a yoga style stretch that will lengthen the hips and tone the trunk. Exhale and maintain an upright torso.

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Target Muscle Groups: Back  |  Hips & Buttocks


Split Jerk

The Split Jerk is the preferred overhead movement for many Olympic lifters. It teaches you to move very fast and with precision, two attributes that are crucial in all sports. Most athletes, except Olympic Lifters, will want to practices the split jerk on both sides.

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Target Muscle Groups: Full Body


Split Snatch

The split snatch is good for developing the explosive power necessary for most sports. It is also a good alternative for people whose shoulder flexibility inhibits them from performing a regular snatch. The split snatch is an essential exercise for wrestling and MMA.

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Target Muscle Groups: Full Body


Squat

Squats are the foundation of any good training program. Squats develop strength in the glutes, hamstrings, hip, quadriceps and spinal extensors. This exercise is a great muscle builder and shape developer for your lower body.

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Target Muscle Groups: Full Body  |  Hips & Buttocks  |  Legs


Squat -- Arms Relaxed

The bodyweight squat with arms relaxed is a complete lower-body exercise. The bodyweight squat can be performed anywhere and with little skill. Full squats strengthen the glutes (butt), thighs (quads and hams) and calf muscles. Bodyweight squats can be used as a conditioning exercise if the rest periods are kept to a minimum and the repetitions are high.

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Target Muscle Groups: Calves  |  Hips & Buttocks  |  Legs



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