Legs · Intermediate
Sumo Squat off Stepbox
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
Legs · Intermediate
Jefferson Curl
A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Abs · Beginner
Weighted Ab Crunches
An advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
Shoulders · Advanced
Turkish Get Up
A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Glutes · Beginner
Single Leg Weighted Glute Bridge
An advanced exercise targeting the gluteal muscles, hamstrings, and core. This movement enhances unilateral strength and stability by isolating one leg at a time, making it effective for correcting muscle imbalances and improving overall lower body strength.
Abs · Beginner
Weighted Russian Twist
A core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Shoulders · Beginner
Plate Front Raise
An isolation exercise targeting the anterior deltoids. It involves lifting a weight plate in front of the body, primarily engaging the shoulder muscles. This exercise helps in building shoulder strength and improving shoulder stability.
Abs · Beginner
Weighted Hollow Body Hold
A core strengthening exercise that involves maintaining a hollow position while holding additional weight. This exercise targets the abdominal muscles, hip flexors, and improves overall core stability.
Back · Intermediate
Neck Curl
An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.
Legs · Intermediate
Weighted Cossack Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
Shoulders · Beginner
Plate Bus Driver
A core and shoulder stability exercise that mimics the motion of turning a steering wheel. It primarily targets the deltoids, rotator cuff muscles, and engages the core for stabilization. This exercise is performed using a weight plate and is effective for improving shoulder mobility and strength.
Forearms · Advanced
Wrist Roller
A forearm and grip exercise using a handle connected by a cord to a suspended weight. Winding and unwinding the cord loads the wrist flexors and extensors and provides focused forearm strength and endurance work.
Abs · Beginner
Weighted Plank
An advanced core exercise that involves maintaining a plank position while adding extra weight to increase resistance.
Shoulders · Intermediate
Weighted Woodchopper
A dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.
Legs · Beginner
Poliquin Step-Up
A lower body exercise that targets the quadriceps, glutes, and hamstrings.
Chest · Intermediate
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major.
Legs · Beginner
Weighted Seated Calf Raise
An isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.
Legs · Intermediate
Weighted Sissy Squat
An advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
Shoulders · Beginner
Plate Front Raise Drive
Front Plate Raises With Rotation is a compound exercise that targets the shoulders, specifically the anterior deltoids, while also engaging the core for stability.
