Exercise Lab

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


Bicycling

Bicycling increases fitness and cardiovascular health. It's also a highly efficient mode of transportation if you're looking to go green.Like swimming, bicycling is also non-weight bearing and therefore good for all types of people, even those with arthritis.

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


Bolster Crunch

The floor crunch performed on a bolster or with a rolled-up towel develops abdominal strength. Using a bolster allows for increased range-of-motion (ROM) and therefore greater activation of the abdominals. The obliques are also engaged in the floor crunch although to a lesser degree than the abdominals.

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Target Muscle Groups: Abs & Core


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


Boxing

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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



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