Customized Workout Plan Exercise Lab Training Videos

Walking Lunge Rotation

Walking lunges with rotation strengthens the legs, hips and torso. The rotation activates the obliques and challenges your balance. A medicine ball may be used to add resistance to the body and further activate the core muscles.

View Complete Walking Lunge Rotation Exercise »

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

Walking Lunge Thrust

The walking lunge thrust develops full-body fitness. Add the walking lunge thrust with rotation to your workout to burn calories and strengthen the entire body. Increase the resistance or distance for added difficulty.

View Complete Walking Lunge Thrust Exercise »

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

Walking Lunge Touchdown

Walking lunge touchdown develops full-body fitness. This exercise is functional and practical. Perform the lunge touchdown at home or in the gym. Use the walking lunge touchdown as a dynamic warm-up drill, conditioning exercise, or strength-endurance exercise.

View Complete Walking Lunge Touchdown Exercise »

Target Muscle Groups: Back | Hips & Buttocks | Legs

Walking Lunge Touchdown and Thrust

The walking lunge touchdown and thrust strengthens legs, hips, torso, arms and shoulders. This exercise challenges your balance, coordination, strength, endurance and conditioning. Perform the walking lunge touchdown and thrust to burn calories and build strength.

View Complete Walking Lunge Touchdown and Thrust Exercise »

Walking PowerBlock Swing

The Walking PowerBlock Swing is a more complex version of the Dumbbell Swing. The Walking Dumbbell Swing is great for building power and endurance in your hips and posterior chain. It also helps improve coordination and build athleticism.

View Complete Walking PowerBlock Swing Exercise »

Target Muscle Groups: Back | Hips & Buttocks | Shoulders

Wall Nerve Stretch

The wall nerve stretch relaxes the nerves in the neck and down the arms. If you have a tight upper back or neck, this stretch may help. Provide gentle pressure and be sure to stop if you feel pain or discomfort.

View Complete Wall Nerve Stretch Exercise »

Target Muscle Groups: Shoulders | Neck

Wall Slide

The wall slide is a bodyweight exercise that develops strength in the quadriceps. The wall slide can be performed with a stability ball for comfort and increase range of motion. Hold the squat position to build static strength in the thighs.

View Complete Wall Slide Exercise »

Target Muscle Groups: Legs

Wide Grip Chin Up With Assist

The wide grip chin up with assist can be performed by people of all ability levels. It is an excellent exercise for strengthening the large muscles of the back.

View Complete Wide Grip Chin Up With Assist Exercise »

Target Muscle Groups: Back

Wide Pushup -- Feet Elevated

Push ups with the feet elevated increase the resistance on the chest, shoulders, and triceps. Elevating the feet emphasizes the upper chest. If the hands are elevated, more emphasis is placed on the lower chest.

View Complete Wide Pushup -- Feet Elevated Exercise »

Wide-Grip Bench Press

The wide grip bench press strengthens the chest, shoulders, and triceps. The wide grip emphasizes the outer chest muscles. The wide grip bench press can be performed on a smith machine for self-spotting.

View Complete Wide-Grip Bench Press Exercise »

Target Muscle Groups: Chest | Shoulders | Triceps

Wide-Grip Lat Pulldowns

Wide grip lat pulldowns strengthen the lats, rhomboids, traps, and biceps. Bodybuilders use this exercise to add thickness and mass to their lats. Use a lighter weight to increase muscular endurance. Squeeze your scapula muscles to achieve peak-contraction.

View Complete Wide-Grip Lat Pulldowns Exercise »

Target Muscle Groups: Back

Wide-Grip Seated Row

The wide grip seated row strengthens the rear-deltoids and middle of the back. The trunk should remain upright and the low back arched. Never round your back on this exercise. Bring the scapula together at full contraction to activate the rhomboids.

View Complete Wide-Grip Seated Row Exercise »

Target Muscle Groups: Back | Shoulders

Wide-Stance Barbell Half-Squat

The wide stance barbell half squat develops power and strength in the legs. The reduced (partial) range of motion allows for greater loads to be used in training. Therefore, additional fast-twitch muscle fibers are recruited. Fast-twitch muscle fibers increase in size (hypertrophy) and add mass to the legs.

View Complete Wide-Stance Barbell Half-Squat Exercise »

Target Muscle Groups: Abs & Core | Legs

Wide-Stance Barbell Half-Squat -- Toes Out

Wide stance barbell half squats performed with the toes pointed out strengthen the inner thighs. The reduced (partial) range of motion allows for greater loads to be used in training. Therefore, additional fast-twitch muscle fibers are recruited. Fast-twitch muscle fibers increase in size (hypertrophy) and add mass to the legs.

View Complete Wide-Stance Barbell Half-Squat -- Toes Out Exercise »