Exercise Lab

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


Spinning

A good, intense session of spinning of step aerobics makes you feel great! And is certainly very good for you, especially if you are trying to lose weight or maintain your current weight.

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Target Muscle Groups:


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


Squat Jump - Bodyweight

The squat jump increases power in the hips and legs. The squat jump also increased power in the torso, shoulders, and arms. This exercise delivers a full-body workout with no equipment. The squat jump can be used to train for sport-specific strength or for total body conditioning.

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


Squat Thrust

The Squat Thrust is a whole body exercise that taxes the shoulders, arms, and core muscles. This is a great exercise to improve the anaerobic system. Try performing as many reps as possible in a set duration (e.g., 30 seconds). Team up with a training partner for extra motivation.

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


Squat Thruster

The squat thruster strengthens the legs, hips, torso, shoulders, and arms. The squat thrust also develops and strengthens basic motor patterns. The squat thruster delivers both strength and conditioning benefits. Squat thrusters are an explosive (ballistic) movement that burn calories, strengthens the entire body and improves the cardiovascular system.

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Target Muscle Groups: Full Body  |  Hips & Buttocks  |  Shoulders  |  Triceps


Squat Thruster with Rotation

Squat thruster with rotation strengthens the legs, hips, thighs, torso, shoulders, and arms. This exercise delivers both strength and conditioning benefits. Dumbbells can be used to provide additional resistance. The rotation makes this exercise a good choice for anyone desiring real-world fitness. The squat thruster with rotation transfers well to sport and life.

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


Squat with FSSH Squat Harness

The Squat with FSSH Squat Harness is great for developing strength through the whole range of motion. This is a great exercise for developing leg and hip strength.

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Target Muscle Groups: Legs


Squats with Bands

The squat with bands is great for developing strength through the whole range of motion. At the bottom, where you are weakest the bands are loose. At the top where you are stronger the bands are working against you. It is a very simple way to really challenge yourself at every point on the strength curve.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Squats with Chains

The squat with chains is great for developing strength through the whole range of motion. At the bottom, where you are weakest it is a little lighter. At the top where you are stronger it is heavier. It is a very simple way to really challenge yourself at every point on the strength curve.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Stair Run

Stair "bleacher" runs develops power, speed, and full-body conditioning. This is a great conditioning exercise for burning fat, strengthening the glutes, and building powerful calves. Bleacher runs are great for track and field, football, and soccer. Be prepared for a butt kicking workout.

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



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