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Hang Clean
The hang clean is an essential exercise for any sport that requires power and strength. Although it is a highly skilled exercise, anyone who can perform a front squat can learn it quickly. Football, volleyball and basketball players would improve explosiveness and vertical jump with consistent practice of the power clean. For proper instruction find a USA Weightlifting certified coach.
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Ball Pushup Feet on Ball
If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.
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Leg-Tucked Medicine-Ball Crunch
The leg-tucked medicine "med" ball crunch strengthens the abdominals and obliques. The med ball makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals - choose a lighter ball for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
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Barbell Complex
The barbell complex is a "hybrid" exercise combining the hang clean, back squat and shoulder press. There are many variation of this exercise, but most often it is performed with an Olympic lift, squat, push and pull. It's very demanding on your short-term energy systems and is effective for conditioning for sports. You can use a PVC pipe, wood dowel or empty barbell to begin. Once you feel comfortable with the movements you can slowly add weight.
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Barbell Forward Lunge
The barbell forward lunge strengthens the glutes and thighs. You can take a shorter step forward if you are just learning to perform lunges. Once you have performed a few sets you can increase your stride length to activate the hamstrings and glutes. Dumbbells may be used in place of a barbell if you have difficulty balancing the bar on your back. The barbell forward lunge can be included in your lower-body workout or circuit training routine.
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Cable Lateral Lunge Wood Chop
Cable Lateral Lunge Wood Chop is a great exercise for developing leg and core strength. This is a good total body functional exercise.
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Hanging Knee Raise
The Hanging Knee Raise is an advanced abdominal exercise. To perform this exercise correctly you will need to have good trunk, upper body and grip strength. If you are ready for a challenge, give this exercise a try.
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Leg-Tucked Band Crunch - Members only
The leg tucked band crunch strengthens the abdominals and obliques. The resistance band makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals - choose a lighter band for muscular endurance or a heavier band for muscular strength. The leg-tucked position decreases the hip flexor involvement.
Knee Pushup -- Hands Elevated - Members only
The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.
Dumbbell Reverse Lunge - Members only
The dumbbell reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.
Barbell Half-Squat - Members only
The barbell squat is the "king" of lower body exercises because it involves most of the muscular system. The barbell squat exercise strengthens the quadriceps glutes, hamstrings, calves, and the lower back. By performing this exercise with limited range-of-motion you are capable of lifting more weight. This might be important to a powerlifter looking to perform "partials" for added strength. Set the safety pins to the low squat position.
Rocker Board Side Reach - Members only
The rocker board side reach is good for developing core strength and balance. If you don't have a partner to throw the ball to you, you can throw the ball to yourself by bouncing it off a wall. The real key to this exercise is not to fall off of the rocker board. This exercise is good for basketball, football and other exercises that involve catching a ball and maintaining your balance.
Rocker Board High-sided Reach - Members only
The rocker board high side reach is good for developing core strength and balance. If you don't have a partner to throw the ball to you, you can throw the ball to yourself by bouncing it off a wall. The real key to this exercise is not to fall off of the rocker board. This exercise is good for basketball, football and other exercises that involve catching a ball and maintaining your balance.
Wobble Board Side Reach - Members only
The wobble board side reach develops balance, hand-eye coordination, and stability. This is a fun exercise to perform with a partner and can be part of your warm-up or cool-down. The unstable surface creates balance demands on the body and challenges the ankles, hips, and torso.
Pushups on Knees -- Elbows In - Members only
The push up on knees is another way to make the push up a little bit easier for those who aren't strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.
