Customized Workout Plan Exercise Lab Training Videos

Bench Press Restricted ROM

Performing the bench press with a restricted range-of-motion (ROM) is recommended for anyone with a pre-existing shoulder issue. Using a limited ROM reduces some of the shearing and compressive forces caused by the bench press. Place a bolster or rolled up towel over the sternum as a guide for the negative (lower) portion of the barbell bench press. This will ensure you do not move the weight past the restricted ROM.

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Target Muscle Groups: Chest | Shoulders

Bench Press with Bands

The bench press 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: Chest | Shoulders | Triceps

Bench Press with Chains

The bench press 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: Chest | Shoulders | Triceps

Bench Shoulder Press

The Bench Shoulder Press is a compound exercise for the shoulders and triceps. This is a great exercise for building shoulder strength.

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Target Muscle Groups: Shoulders

Bent Leg Sit-up

The bent leg sit-up is an effective exercise to strengthen the abdominal muscles. Focus on the quality of the reps, not the number.

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Target Muscle Groups: Abs & Core

Bent-knee Quad Isometrics -- Seated

The Bent-knee Quad Isometrics exercise preformed while seated increases quad strength and promotes appropriate patellar tracking. This exercise is used as part of rehabilitation routine for various knee injuries, such as an ACL tear. If a foam roller is not available you can roll up a beach towel and place it under your knee. Isometrics require the muscles to create tension at a constant length, therefore the muscles do not move the body part.

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Target Muscle Groups: Legs

Bent-knee Sling Sit-ups

Bent-knee sling sit-ups develop power in the core and upper-body. Bent-knee sling sit-ups provide a good strength base in the abs before progressing to medicine ball throws. This is a good exercise for anyone looking to take their ab training to the next level.

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

Bent-legged Deadlifts

Bent-legged deadlifts strengthen the glutes, hamstrings, spinal extensors and core. It's important to push the hips back while lowering your trunck during the bent-legged deadlift. This allows you to maintain proper posture and avoid flexing the back which may lead to low back strain. Be sure to contract your core, glutes, and hamstrings at the top of the movement.

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Target Muscle Groups: Back | Hips & Buttocks | Legs

Bent-over Row -- Cable

The bent over row performed on a cable-pulley machine strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The cable provides additional resistance against the trunk which requires spinal stabilization and core strength. It's important to keep the knees slightly bent in order to relieve strain on the lower back. Maintain a natural arch in the low back and activate the core while performing the bent over row.

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Target Muscle Groups: Back | Biceps | Shoulders

Bent-over Row -- Dumbbells

The bent-over row performed with dumbbells strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The bent-over row with dumbbells is a challenging exercise that transfers well to life demands (real-world fitness). The bent-over row will help you build a strong, great looking back.

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Target Muscle Groups: Back | Biceps | Shoulders

Bodyweight Lunge

The lunge is a great bodyweight exercise for the lower body. Adding dumbbells is a great way to challenge the leg muscles to grow stronger. Bodyweight lunges can be used as a conditioning exercise by performing a high number of repetitions and keeping the rest between sets to a minimum. Use lighter dumbbells for strength-endurance and heavier dumbbells to develop strength-size.

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

Bodyweight Row

The bodyweight row is a good exercise for people who cannot do a full pull up. It can also be used by more advanced exercisers to develop strength endurance in the pulling muscles. All in all this is a great exercise for building upper back strength and endurance.

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Target Muscle Groups: Back | Forearms

Bodyweight Squats

Body weight squats performed to parallel develop strength in the glutes, hamstrings, hip adductors, quadriceps and spinal extensors. This exercise transfers well to the real world and can be adapted to meet the needs of almost anyone. For more complete lower-body development body weight squats to below parallel.

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Target Muscle Groups: Hips & Buttocks | Legs

Bodyweight Squats -- Parallel

Body weight squats to below parallel are the foundation of any good training program. Body weight squats develop strength in the glutes, hamstrings, hip adductors, quadriceps and spinal extensors. This exercise transfers well to the real world and can be adapted to meet the needs of almost anyone.

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