Exercise

Ab Wheel Rollouts – Abdominal exercise that can be done kneeling or standing (hence standing ab wheel rollouts]. Example1 (First exercise on the page)

Barbell Rollout – Ab wheel rollout with a barbell with a free-spinning plate on each end. Example1 (first exercise on the page]

Bent press – Core exercise particularly effective on obliques. Example1 (first exercise on the page)

Board Press – A benching assistance exercise to work the upper portion of the bench (lockout). Boards consist of either 2×6” wood or foam or something similar. Very tricep oriented. Example1

Box Squats – A squat variation where you lower yourself to sit onto a box, rest on the box for a moment and then perform the concentric portion of a squat. Puts particular emphasis on “coming out of the hole” or lower portion of the squat. Very posterior chain oriented. Example1 (an entire article devoted to this one exercise)

Burpees – a bodyweight exercise that covers just about the whole body and has dozens of variants. Begin standing, squat down putting your hands on the ground by your feet, Kick your feet out into pushup position, pull them back in between your feet, stand up. Repeat as fast as you can. Urban’s favorite modification: do a pushup when you’re in position for one, and do a tuck jump instead of just standing up. Example 1 has a jump and a pushup included. burpee conditioning is by the same author and has some information on using them in a routine. Ultimate Burpees has a fist full of modifications to keep things interesting.

Chin-up – An upper back and arm exercise consisting of an overhead pull using a Supinated (palms facing towards you) grip. Example1

Close Grip Bench – Observe good bench press technique with a close grip. I have my first and middle fingers off the knurling. Example 1 Dips – Mainly tricep and shoulder exercise Example 1

Dive Bomber Pushup – Pushup variation often confused with Hindu Pushups (dands). instead of a normal up and down pushup motion, a swooping motion is used. took me 10 seconds on Google. In short a dive bomber is the first half of the exercises forwards and then in reverse (making something of a U shape), and a Hindu pushup goes immediately back to the starting position after “dive bombing” (making more of a complete circle. Example 1 Dive Bombers Vs. Hindus

Face pulls – Scapular retraction and rear deltoid exercise using a pulley at about the height of your face. Example 1

Floor Press – Executed like a bench press, only lying on the floor. This exercise targets the sticking point of the bench-press, and works the triceps. Example 1, Example 2, Article on application

Full Contact Twist – sometimes referred to landmines or incorrectly as a Russian twist Example 1 (fourth exercise on the page)

Glute Ham Raise – GHR for short. a posterior chain exercise using a glute ham raise bench. Example 1 (notice how the clothing is different in the second pic? that is an advanced GHR technique , Example 2 (goes down to far and rounds their back)

Hindu Pushups – Also called dands. Often confused with dive bomber pushups. Instead of a normal up and down pushup motion, a swooping motion is used. took me 10 seconds on Google. In short a dive bomber is the first half of the exercises forwards and then in reverse (making something of a U shape), and a Hindu pushup goes immediately back to the starting position after “dive bombing” (making more of a complete circle. Example 1 Dive Bombers Vs. Hindus

JM Press – Also called a skull crusher (though skull crushers can be slightly different). Tricep exercise used mostly for bench assistance. Example 1 (scroll down 2 or three exercises to find it) Skull crusher variant

Lunge – A mostly unilateral leg movement. There are many lunge variants (walking lunge, lateral lunge, crossover lunge, lung off a box, etc). Example 1 Has a good description of many different variants.

Pistols – One legged squats with your inactive leg held out in front of you. Holding onto a plate will make it easier to balance, so if you add weight try it with a bar across your back. or held to your chest or maybe in front or zercher squat position. Example 1

Pull Through – a posterior chain exercise using a low pulley and rope attachment. Example 1

Pull-ups – An upper back and arm exercise consisting of an overhead pull using a non- supinated (palms not facing towards you) grip. Commonly using a pronated grip (pals facing away from you), however a semi-supinated grip (palms facing towards each other) are also often considered to be a pull-up variation. Example 1

Reverse hyper – An exercise using a reverse hyper bench/machine that was designed, initially, to train the posterior chain in the presence of a back injury, but is now commonly incorporated in regular training. Example 1

Romanian Deadlift – Also known as RDL for short. This exercise has as much in common with good mornings as with deadlifts. Your back should never round during execution which will keep the weight from ever touching the ground (cause your hamstrings aren’t flexible enough to allow it). If by some freak of nature you can touch the ground, your form is probably wrong (99.99999% of the time that’s what it is). Example1 (normally performed with a slight bend in the knees), Example 1 (second exercise on the page)

Saxon Side Bend – Oblique exercise via lateral Flexion. Example 1 (last exercise on the page)

Side Press – core exercise with particular emphasis on obliques. Example 1 (third exercise on the page)

Single Leg squats – Also known as pistols. Unilateral leg exercise recruiting quads, hams and glutes and requiring a lot of balance. Example 1 (last exercise on the page)

Step Ups – Unilateral leg exercise. To place the most emphasis on your target leg and minimize the assistance provided by your opposite leg, try to keep your toes on your non-working leg pointed up (flexing the muscles around your shin, not your calves) throughout the exercise. Example 1 (Contains step-ups and several variants), Example 2

Stiff Leg Deadlift – also known as SLDL for short. Example 1 (a platform may not be necessary), Notes on execution

Tate press – Tricep exercise, also known as an elbows out tricep extension. Unique in that it puts most of the stress on two of the three heads of the tricep due to shoulder rotation.Example 1, Example 2 (but the dumbbells should be touching throughout the exercise) Tate presses can also be done on an incline bench.

Tuck Jump – Jump up and bring your knees to your chest while in the air. repeat quickly. Usually only performed with bodyweight, however you can modify it by adding dumbbells, or a weight vest.

Windmill – Core movement with particular emphasis on obliques. Similar to a bent press, but less lower back involvement. Example 1 (second exercise on the page)

Zercher deadlift – Deadlift with the bar in the crook of your elbows. Example 1