Body Sculpting: Page 12

Learn how to exercise by doing the standing reverse cable fly. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, rhomboids, traps - midBase Movement: reverse flyEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: tennisPosition: standingMovement Variation: bilateralPlane of Motion: transverseJoint Action: shoulder girdle retraction, shoulder horizontal extensionGrip: neutral - medium

Learn how to exercise by doing the standing reverse fly with tubing high to low. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: lats, levator scapulae, pec minor, rhomboids, traps - lower, traps - midBase Movement: reverse flyEquipment: tubingTraining Type: weight trainingLevel of Difficulty: 4Position: standingMovement Variation: bilateralPlane of Motion: frontal, transverseJoint Action: shoulder adduction, shoulder girdle depression, shoulder girdle internal rotation,...

Learn how to exercise by doing the 1 arm diagonal dumbbell row and shoulder press with overhand grip. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: biceps, calves, glutes, hamstrings, lats, levator scapulae, lower back, quads, rhomboids, serratus anterior, traps - lower, traps - mid, traps - upper, tricepsBase Movement: row, shoulder pressEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 5Position: standingMovement Variation: bilateral,...

Learn how to exercise by doing the 1 arm rear shoulder dumbbell plank row on medicine ball. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: abs and obliques, biceps, chest, hip flexors, lats, pec minor, rhomboids, serratus anterior, traps - mid, tricepsBase Movement: plank, rowEquipment: dumbbell, medicine ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: football, rowing, wrestlingPosition: face down, flatMovement Variation:...

Learn how to exercise by doing the cable shoulder press on bosu flat down. EXERCISE DETAILS:Primary Muscle Group: shouldersSecondary Muscle Group: levator scapulae, serratus anterior, traps - lower, traps - upper, tricepsBase Movement: shoulder pressEquipment: bosu flat down, cableTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: basketball, volleyballPosition: standingMovement Variation: bilateralPlane of Motion: frontalJoint Action: elbow extension,...

Learn how to exercise by doing the standing cable calf raise on platform. EXERCISE DETAILS:Primary Muscle Group: calvesBase Movement: calf raiseEquipment: box, cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, football, soccer, volleyballPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: plantar flexion

Learn how to exercise by doing the backward cable lunge and row with neutral grip. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, hip flexors, lats, lower back, quads, rhomboids, traps - mid, tricepsBase Movement: lunge, rowEquipment: cableTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: standingMovement Variation: bilateral, unilateralPlane of Motion: sagittalJoint Action: elbow flexion, hip extension, hip...

Learn how to exercise by doing the alternating backward dumbbell crossover lunge and side raise. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, outer thighs, quads, serratus anterior, shoulders, traps - lower, traps - upperBase Movement: lunge, shoulder side raiseEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 6Position: standingMovement Variation: alternatingPlane of Motion: frontal, sagittalJoint Action: hip...

Learn how to exercise by doing the alternating split squat jump. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: abs and obliques, calves, hamstrings, hip flexors, quadsBase Movement: jump, split squatTraining Type: plyometrics and powerLevel of Difficulty: 7Sport Specific: basketball, cycling, football, ski alpine, soccer, volleyball, wrestlingPosition: staggered stanceMovement Variation: alternatingPlane of Motion: sagittalJoint Action: hip extension, hip flexion, knee...

Learn how to exercise by doing the barbell snatch balance. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: snatchEquipment: barbellTraining Type: olympic liftsLevel of Difficulty: 8Position: standingMovement Variation: bilateralPlane of Motion: frontal, sagittalJoint Action: elbow extension, hip extension, knee extension, plantar...

Learn how to exercise by doing the cable lunge and chest press on dyna disk with overhand grip. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: abs and obliques, calves, chest, hamstrings, pec minor, quads, serratus anterior, tricepsBase Movement: chest press, lungeEquipment: cable, dyna discTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: boxing, football, volleyball, wrestlingPosition: standingMovement Variation: bilateral,...

Learn how to exercise by doing the cable squat. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, quadsBase Movement: squatEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension, plantar flexion

Learn how to exercise by doing the cable squat jump. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, quadsBase Movement: jump, squatEquipment: cableTraining Type: plyometrics and powerLevel of Difficulty: 6Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension, plantar flexion

Learn how to exercise by doing the cable step up on box. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, quadsBase Movement: step upEquipment: box, cableTraining Type: balance and stability, weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, ice hockey, rowing, ski alpine, ski nordic, soccer, speed skating, swim breast stroke, swim butterfly, swim freestyle, tennis, volleyball,...

Learn how to exercise by doing the dumbbell clean and press. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: clean and pressEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 8Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation:...

Learn how to exercise by doing the dumbbell crossover lunge. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, inner thighs, quadsBase Movement: lungeEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: standingMovement Variation: unilateralPlane of Motion: frontal, sagittalJoint Action: hip adduction, hip extension, knee...

Learn how to exercise by doing the cable split squat. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, quadsBase Movement: split squatEquipment: cableTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: basketball, cycling, football, ski alpine, soccer, volleyball, wrestlingPosition: staggered stanceMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip extension, knee extension, plantar flexion

Learn how to exercise by doing the dumbbell side lunge and shoulder side raise. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, outer thighs, quads, serratus anterior, shoulders, traps - lower, traps - upperBase Movement: lunge, shoulder side raiseEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 5Position: standingMovement Variation: bilateral, unilateralPlane of Motion: frontal, sagittalJoint Action: hip abduction,...

Learn how to exercise by doing the dumbbell side split squat. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, inner thighs, outer thighs, quadsBase Movement: split squatEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, field hockey, football, ice hockey, soccer, tennis, volleyball, wrestlingPosition: wide stanceMovement Variation: bilateralPlane of Motion: frontal, sagittalJoint Action:...

Learn how to exercise by doing the dumbbell snatch. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: snatchEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 8Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation: bilateralPlane of...

Learn how to exercise by doing the glute kickback on all 4s with ankle weight. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: hamstrings, lower back, quadsBase Movement: hip extensionEquipment: ankle weightsTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: face down, on all 4sMovement Variation: unilateralPlane of Motion: sagittalJoint Action: hip...

Learn how to exercise by doing the glute kickback on stability ball with ankle weight. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: hamstrings, lower back, quadsBase Movement: hip extensionEquipment: ankle weights, stability ballTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: face downMovement Variation: unilateralPlane of Motion: sagittalJoint Action:...

Learn how to exercise by doing the glutes self stretch with yoga strap. EXERCISE DETAILS:Primary Muscle Group: glutesEquipment: yoga strapTraining Type: stretching selfLevel of Difficulty: 1Position: face upPlane of Motion: sagittalJoint Action: hip flexion, knee flexion

Learn how to exercise by doing the kettlebell swing. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, quads, shoulders, traps - upperBase Movement: swingEquipment: kettlebellTraining Type: plyometrics and powerLevel of Difficulty: 7Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, ice hockey, rowing, rugby, ski alpine, ski nordic, soccer, speed skating, swim breast stroke, swim butterfly, swim...

Learn how to exercise by doing the side lunge on bosu flat down. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, outer thighs, quadsBase Movement: lungeEquipment: bosu flat downTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: baseball, basketball, boxing, field hockey, football, ice hockey, soccer, speed skating, tennis, volleyball, wrestlingPosition: standingMovement Variation: unilateralPlane of Motion:...

Learn how to exercise by doing the side split squat on stability ball. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, inner thighs, quadsBase Movement: split squatEquipment: stability ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Position: staggered stance, standing on 1 legMovement Variation: bilateralPlane of Motion: frontal, sagittalJoint Action: hip adduction, hip extension, knee extension, plantar flexionDirection:...

Learn how to exercise by doing the squat and cable shoulder press with overhand grip. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, levator scapulae, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: shoulder press, squatEquipment: cableTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: basketball, volleyballPosition: standingMovement Variation: bilateralPlane of Motion: frontal, sagittalJoint...

Learn how to exercise by doing the squat and medicine ball side throw. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: abs and obliques, calves, chest, hamstrings, lower back, quads, shouldersBase Movement: squat, throw, trunk rotationEquipment: medicine ballTraining Type: plyometrics and power, weight trainingLevel of Difficulty: 7Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, ice hockey, rowing, rugby, ski alpine, ski nordic, soccer, speed...

Learn how to exercise by doing the walking side lunge. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: calves, hamstrings, inner thighs, quadsBase Movement: lungeTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, field hockey, football, soccer, tennis, volleyball, wrestlingPosition: standingMovement Variation: alternatingPlane of Motion: frontal, sagittalJoint Action: hip abduction, hip adduction, hip extension, knee extension,...

Learn how to exercise by doing the 1 arm dumbbell clean and jerk. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: clean and jerkEquipment: dumbbellTraining Type: olympic liftsLevel of Difficulty: 8Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standingMovement Variation:...

Learn how to exercise by doing the 1 leg 1 arm dumbbell hang clean. EXERCISE DETAILS:Primary Muscle Group: glutesSecondary Muscle Group: biceps, calves, hamstrings, levator scapulae, lower back, quads, serratus anterior, shoulders, traps - lower, traps - upperBase Movement: hang cleanEquipment: dumbbellTraining Type: balance and stability, olympic liftsLevel of Difficulty: 8Sport Specific: basketball, cycling, football, rowing, ski alpine, soccer, volleyball, wrestlingPosition: standing on 1...

Learn how to exercise by doing the curl bar bicep curl with narrow grip. EXERCISE DETAILS:Primary Muscle Group: bicepsSecondary Muscle Group: forearmsBase Movement: bicep curlEquipment: curl barTraining Type: weight trainingLevel of Difficulty: 3Position: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: e-z - narrow

Learn how to exercise by doing the dumbbell bicep curl on incline bench face down with underhand grip. EXERCISE DETAILS:Primary Muscle Group: bicepsSecondary Muscle Group: forearmsBase Movement: bicep curlEquipment: bench, dumbbellTraining Type: weight trainingLevel of Difficulty: 3Position: face down, inclineMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: underhand - medium

Learn how to exercise by doing the dumbbell bicep curl with underhand grip. EXERCISE DETAILS:Primary Muscle Group: bicepsSecondary Muscle Group: forearmsBase Movement: bicep curlEquipment: dumbbellTraining Type: weight trainingLevel of Difficulty: 3Position: standingMovement Variation: bilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: underhand - medium

Learn how to exercise by doing the 1 arm cable bicep curl with rope and neutral grip. EXERCISE DETAILS:Primary Muscle Group: bicepsBase Movement: bicep curlEquipment: cable, ropeTraining Type: weight trainingLevel of Difficulty: 3Position: standingMovement Variation: unilateralPlane of Motion: sagittalJoint Action: elbow flexionGrip: neutral - medium

Learn how to exercise by doing the alternating dumbbell chest press with overhand grip. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: pec minor, serratus anterior, tricepsBase Movement: chest pressEquipment: bench, dumbbellTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: basketball, boxing, football, wrestlingPosition: face up, flatMovement Variation: alternatingPlane of Motion: transverseJoint Action: elbow extension, shoulder girdle protraction,...

Learn how to exercise by doing the assisted chest stretch. EXERCISE DETAILS:Primary Muscle Group: chestTraining Type: stretching assistedLevel of Difficulty: 1Position: seatedPlane of Motion: transverseJoint Action: shoulder horizontal extension

Learn how to exercise by doing the chest dip. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: lats, levator scapulae, pec minor, rhomboids, serratus anterior, traps - lower, tricepsBase Movement: dipEquipment: dip barsTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingMovement Variation: bilateralPlane of Motion: frontal, transverseJoint Action: elbow extension, shoulder adduction, shoulder girdle depression, shoulder girdle internal rotation,...

Learn how to exercise by doing the dumbbell fly on stability ball. EXERCISE DETAILS:Primary Muscle Group: chestSecondary Muscle Group: pec minor, serratus anteriorBase Movement: flyEquipment: dumbbell, stability ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: boxing, football, tennis, wrestlingPosition: face up, flatMovement Variation: bilateralPlane of Motion: transverseJoint Action: shoulder girdle protraction, shoulder horizontal flexionGrip:...

The seated hammer curl using resistance bands is used to target primarily the biceps, however because the wrist remains perpendicular to the ground rather than parallel, the forearm also gets a workout.