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Exercise Lab

Box Jump

Box jumps are a plyometric exercise used to create powerful legs. Box jumps are recommended only after a significant level of strength has been achieved with the legs. A common recommendation is to squat 1.5 times your body weight before beginning plometric exercises. Athletes in volleyball and basketball use box jumps to increase their vertical leap - an important component of their sports.

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


Box Shuffle

The box shuffle drill is used for speed, agility and conditioning. Athletes in sports such as, soccer, ice hockey, and lacrosse use this drill as part of their dynamic warm-ups. The box shuffle should be performed at full speed and with little rest between sets. This will challenge the anaerobic system and improve conditioning. Perform the box shuffle in an open field, free of debris and pot-holes.

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


Box-Thrust

The box thrust develops power in the lower body. The goal is to quickly and explosively push off the box, gaining maximum vertical height. Block with the arms to gain additional height, land soft and repeat for the recommended number of repetitions. The box thrust is considered an intermediate to advanced move and should be performed after the lower body has been strengthened with back squats, leg presses or lunges.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Bridge with Rotation

The bridge with rotation is a great exercise for wrestling and grappling. It is good for teaching you how to move your body. It also helps build sport specific strength. This exercise is also great for non wrestlers when used as a warm up or mobility drill.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks


Bridging

The bridge exercise, "bridging" strengthens the glutes and develops core stability. Bridging can be performed anywhere and can be incorporated into your workout as part of your core routine. The basic bridge is an excellent beginner exercise, while the single-leg bridge is ideal for more advanced exercisers. You may also perform the bridge on a Swiss ball or Pilates Reformer machine.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Bridging Single-legged

The basic bridge exercise is made more difficult by lifting one leg in the air while the other is planted firmly on the ground. The single-leg bridge is great for developing glute, and hamstring strength and core stability. To progress the single-leg bridge hold the leg extended for a longer periods of time during each workout. The added time will challenge your muscles to stabilize your body as you move the leg.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Broad Jump Skip -- One Back

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 particular drill is great developing quick starts and stops.

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Target Muscle Groups: Legs


Broad Jump Two & Squat

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 leg strength, endurance and coordination.

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Target Muscle Groups: Legs


Burpees

Burpees provide a full-body, bodyweight workout. Burpees can be performed almost anywhere and make a great conditioning exercise. Actually, burpees alone make a great workout. Perform burpees with other exercises to burn more fat and improve your endurance.

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Target Muscle Groups: Biceps  |  Chest  |  Hips & Buttocks  |  Shoulders  |  Triceps


Cable "Figure 4" Hip Abduction -- Side-Lying

The cable hip abduction exercise strengthens the glutes and hip abductors. The cable hip abduction exercise develops stability in the hips and transfers easily to daily activities, such as walking and running. The cable and ankle attachment allows for smooth resistance to be placed on the glute medius. It is nearly impossible to cheat on this exercise.

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Target Muscle Groups: Hips & Buttocks


Cable Bent-Over Hip Extension -- Bench

The bent-over hip extension performed on a bench targets the glutes, hamstrings and improves core stability and balance. This is a highly challenging exercise and should be performed with resistance only after the basic variation has been mastered. You may perform this exercise on the floor and progress to the bench.

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Target Muscle Groups: Hips & Buttocks


Cable Crossover

The cable crossover is a great isolation exercise for the chest and anterior shoulder muscles. Cable crossovers are often paired with bench presses to achieve additional definition and growth (hypertrophy) in the chest muscles. You may adjust the height of the pulleys to change the angle of the resistance.

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Target Muscle Groups: Chest


Cable Dynamic Internal Rotation

The cable dynamic internal rotation is a great exercise for strengthening the rotator cuff muscles. This exercise helps prepare your rotator cuff muscles to decelerate the arm during movements such as a tennis forehand or the follow through of a baseball pitch.

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Target Muscle Groups: Shoulders


Cable External Rotation

The cable external rotation is a great exercise for strengthening the rotator cuff muscles. This exercise helps enhance shoulder stability as well.

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Target Muscle Groups: Shoulders


Cable EZ-Bar Biceps Curl

Cable curls performed with an EZ bar attachment strengthen the biceps and wrist flexors. The EZ bar reduces shearing forces on the wrist and provides a more comfortable grip than the straight bar attachment. Cable curls provide a smooth resistance throughout the entire range-of-motion (ROM). Variations include using a single handle and reverse EZ cable curls.

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Target Muscle Groups: Biceps



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