Exercises

Reverse Crunch with Mini Ball

Target Body Part: Abdominals/ Core

• Primary Muscles: Rectus Abdominus, Tranversus Abdominus
• Secondary Muscles: Obliques

Equipment Needed: Mini Ball and Mat

Performance Points:

• Lie on your back on a mat, lift your feet off the floor and bend your knees to make a 90o angle.
• Place the mini ball as close to your ankles as you can, but ensure that the ball is secure and will not fall off when you perform the movement.
• Next, gently tuck your hands underneath your hips to provide support for you back.
• Now you can slowly begin to straighten your knees while simultaneously lowering your feet towards the floor.

IMPORTANT: If you feel any pain or discomfort while performing the movement, stop the exercise or try the beginner alternative.

• Once you have lowered your feet as far as you can, slowly begin the reverse movement by bending your knees and returning to the starting position.

Reps/Sets:

• Include this exercise as part of your core workout.
• Complete 10-15 repetitions.
• Do 2-4 sets.

Modifications:

• Beginner: Perform same movement but without the mini ball.
• Advanced: Perform same movement with a heavier mini ball, and/or add more movement in the reverse crunch by lifting your hip bones off of the floor.

Alternating Body Bar Crunch

Target Body Part: Abdominals/ Core

• Primary Muscles: Rectus Abdominus, Obliques
• Secondary Muscles: Triceps brachii, Quadriceps, Illiopsoas

Equipment Needed: Body Bar & Mat

Performance Points:

• Lying supine on a mat, lift your legs to 90^O and bend at the knees to 90^O
• Hold the body bar in both hands directly above your chest with elbows bent to 90^O
• The movement involves straightening one leg while simultaneously bringing the opposite hand to the ankle (straightening the arm)
• The movement will then be repeated with the opposite leg and hand

·         IMPORTANT: Make sure the core is always engaged and the back is not being stressed throughout the movement

• The movement speed of the exercise can vary depending on the training goal. For strength gains, perform the movement slower with fewer repetitions. To build muscular endurance, perform more repetitions at a quicker rate (if working at an quicker rate be sure to always remain in control of the body bar and perform the movement smoothly and coordination).

Reps/Sets:

• Include this exercise as part of your core workout
• Complete 10-15 repetitions (Strength) / 20+ repetitions for endurance
• Do 2-4 sets

Modifications:

• Beginner: Perform movement slowly and start by only bringing your hand to your knee instead of straightening the leg and bringing it to the ankle
• Advanced: Perform same movement with heavier body bar, or holding each crunch for a longer period of time (ex: crunch and hold for 5 seconds).

Standing Side Twist (Bodybar)

Target Body Part: Core Muscles

Primary Muscles: Internal and External Obliques & Transverse Abdominis
Secondary Muscles: Shoulders & Core Stabilizers

Equipment Needed: Bodybar

Performance Points:

• Start by getting into the proper starting position. Your lower body should be in a side lung position (ensure both feet are pointing out at 45° angles). The bodybar should begin at an angle with one end of the floor and the other end just above the bent knee (both arm should be straight, and remain this way during the entire exercise)
• While keeping both arms straight, slowly being to twist your upper body away from the bent knee until your trunk flexibility does not allow you to go any further.
  
• * Remember it is your core muscles which should be doing the work, not your arm or shoulders
• Once you can no longer twist any further, slowly begin to twist the opposite way returning the bodybar back to the starting position, that counts as one repetition.
  
•  
• Perform 10-15 repetitions on one side then switch and perform the same movement on the other side.
• Remember to keep your core muscles engaged during the entire exercise and perform the movement in a slow and controlled manner.  

Reps/Sets:

• Include this exercise as part of your core workout
• Complete 10-15 repetitions on each side
• Do 2 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Use a lower weighted bodybar.

Seated Med Ball Twist on Bosu Ball

Target Body Part: Core Muscles

• Primary Muscles: Internal and External Obliques & Transverse Abdominus
• Secondary Muscles: Core Stabilizers

Equipment Needed: Medicine ball and Bosu ball

Performance Points:

• Start by getting into the proper seated position on the Bosu. You should position yourself slightly lower than the center of the ball.

Note: When you lean back you should not feel as though you are going to fall backwards. If so, move forwards on the ball.

• Grab the medicine ball with both hands and hold it directly in front of your chest with your arms bent.
• Slowly lean back while engaging your core muscles for support. Once you feel you are in a stable position you can begin the twisting movement from side to side.
• Remember to keep your core muscles engaged during the entire exercise and perform the movement in a slow and controlled manner.
• It is better to start with slower movements and proper technique before increasing the speed of the exercise.
• Don’t forget to breath.

Reps/Sets:

• Include this exercise as part of your core workout.
• Complete 15-30 repetitions.
• Do 2 sets (be sure to rest 60-90 seconds between sets).

Modifications:

• Beginner: Keep toes on the floor for extra balance and stability, or do not use the medicine ball.
• Advanced: Increase tempo or weight of the medicine ball.

Reptile Plank – Bosu

Target Body Part: Core Muscles

• Primary Muscles: Internal and External Obliques
• Secondary Muscles: Shoulders, Abdominals and Low Back as stabilizers

Equipment Needed: Bosu Ball

Performance Points:

• Start by positioning the Bosu ball so the blue side is on the ground.
• Next position yourself in a plank position with your hands on each side of the ball and your toes on the floor.
• Note: Ensure you core muscles are engaged in this position. Your hips and back should be in a straight line…no arching or piking.
• Position your feet far enough apart that you are able to lift up one foot and remain balanced.
• Next bend the knee of the lifted leg and bring it towards the elbow on the same side of the body (ex: right knee to right elbow).
• Return the leg to the straight position, however, do not let the foot touch the ground.
• Repeat the same movement until you reach your desired repetitions.
• Take a short break before repeating the other side.
• Remember to keep your core muscles engaged during the entire exercise and perform the movement in a controlled manner. It is better to take a short break then to do this exercise with improper technique.

Reps/Sets:

• Include this exercise as part of your core workout
• Complete 10 repetitions on each side
• Do 2-3 sets per workout (ensure to rest 60-90seconds between your sets)

Modifications:

• Beginner: Beginners should try this exercise without their hands on a Bosu ball before attempting the exercise on the Bosu. OR they can return their foot to the floor after each rep to regain balance.

Reverse Woodchopper

Target Body Part: Core muscles

• Primary Muscles: Rectus and Traverse Abdominous (abs), Obliques
• Secondary Muscles: Erector Spinae (low back), Rhomboids, Deltoids, Gluteus Maximums, Quadriceps.

Equipment Needed: Medicine Ball

Performance Points:

• Select a medicine ball that's not too heavy, but not so light that you barely feel any sort of resistance when you execute the movement.
• Brace your core muscles (as if you were expecting a punch to the stomach) throughout the entire duration of the movement.

Ensure you do not to round your lower back at the bottom position, and do not hyperextend your lower back in the top.
Go slowly at first to make sure you've got the form down before emphasizing the speed component of the exercise.

Reps/Sets:

• Core exercises should be performed at or near the end of a workout session.
• Include this exercise as part of your core routine.
• Complete 10 repetitions on each side.
• Do 2-4 sets (ensure to rest 60-90 seconds between sets).

Modifications:

• Beginner: perform same movement but sitting on a bench or stability ball.
• Advanced: perform same movement but stand on bosu ball.
   

Stability Ball Plank

Target Body Part: CORE
 

• Primary Muscles: Rectus and Traverse Abdominus (abs) and Erector Spinae (low back)
• Secondary: Obliques, Rhomboids and Deltoids

Equipment Needed: Stability Ball

Performance Points:

• With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
• Focus on keeping a strong core by pulling your bellybutton up towards your spine.
• Ensuring your body is in a straight line, do not let your hips pike or sag.
• Remember to breathe during the entire exercise.
• Keep your feet slightly apart to start and move them closer together as you become stronger.

Reps/Sets:

• Core exercises should be performed at the near the end of a workout session.
• Include this exercise as part of your core routine.
• Complete 2-3 sets and try to hold each plank for 20-60 seconds.

Modifications:

• Beginner: Perform the same movement but pivot from your knee (place a mat under the knees to reduce pressure on the knees).
• Advanced: Perform the same movement but move the forearms in a circular or sawing (back and forth) motion.

Read our monthly newsletter for more exercises or find out more from the highly qualified personal trainers at MacEwan Sport and Wellness. 

Bent Over Lat Pull

Target Body Part: Back

• Primary Muscles: Latissimus Dorsi (Lats)
• Secondary Muscles: Trapezius, Rhomboids, Posterior Delts, Biceps, Serratus Anterior, Core stabilizers, Gluts/Quads/Hamstrings

Equipment Needed: Keiser/cable machine

Performance Points:

• From a standing position, grasp the handles or bar with palms facing forward. Hands should be wider than shoulder-width apart.
• Brace your core and abdominal muscles to stabilize the spine and bend forward as you lower into a squat position.
• Straighten your elbows, allow your arms to be full extended.
• As you begin the movement, maintaining a stable core, pull shoulder blades down and back as your elbows glide down towards your sides
• Think of your arms moving in a “V” formation
• Do not allow back to arch
• Allow elbows to return back to initial starting position, fully extended, in a nice slow and controlled movement
• Maintain the bent over squat position for the entire set, standing up to rest in between sets.

Reps/Sets:

• Include this exercise as part of your upper body workout - can also be used as a functional full-body exercise
• Complete 8-12 repetitions (strength) / 20+ repetitions (endurance)
• Do 2-4 sets

Modifications:

• Beginner: Adjust Keiser arm so that it is all the way to the top, take a seat on a Bosu ball, grab hold of handles, pull down while squeezing your shoulder blades down and together
• Advanced: Perform same movement while lifting one leg
   

Explosive One Arm Punch

Target Body Part: Chest

• Primary Muscles: Pectoralis Major and Pectoralis Minor, Anterior and Medial Deltoids, Triceps
• Secondary Muscles: Serratus Anterior, Rectus Abdominus, Obliques, Gluteus Maximus, Quadriceps, Rhomboids, Rotator Cuff

Equipment Needed: Keiser/ functional trainer

Performance Points:

• Start with a staggered stance, right foot in front of left.
• Grab hold of the handle of a functional trainer with your right hand, lift the elbow to shoulder height, keep elbow bent at 90 degrees.
• Punch the right arm forward and step forward with the left leg at the same time.
• Be explosive. Use the momentum of that step forward to punch straight ahead.
• IMPORTANT: Make sure the core is always engaged and the elbow is being maintained at 90 degrees. Always coming back to your starting position after every rep.
• Vary movement speed of the exercise depending on the training goal. To build muscular endurance, perform more repetitions at a quicker rate ensuring movements are smooth and controlled.

Reps/Sets:

• Include this exercise as part of your upper body workout - also can be used as a functional full-body exercise.
• Complete 8-12 repetitions (Strength) / 20+ repetitions (endurance).
• Do 2-4 sets.

Modifications:
• Beginner: Keeping the weight light, standing in one spot without stepping the leg forward, perform only the punch.
• Advanced: Perform same movement while standing on a bosu ball to add instability.

Cross-Back Lunge with BodyBar

Target Body Part: Legs

• Primary Muscles: Glutes and Quads
• Secondary Muscles: Inner and Outer Thighs and hamstrings

Equipment Needed: Bodybar

Performance Points:

• Start in a stable standing position with your feet hip distance apart. Place one end of the BodyBar in the middle of your stance and hold the other end with your hands at almost arms length away from you.
• Step back and cross your right foot behind your left at about a 45 degree angle.
• Once your right foot is planted firmly on the floor, bend both knees into a lunge position. Ensure your front knee stays in line with your toes during the lunge.

NOTE: Be mindful of your joints and do not perform this exercise if you feel any discomfort in your hips or knees.

• Ensure your upper body stays tall and in line with your hips while performing the lunge
• Push off with your back foot and return to the starting position
• Then perform the movement on the other side by crossing your left leg behind your right.
• Count one rep after you have completed the movement on both sides.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10-15 repetitions
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Perform the movement slowly and only lunge as low as feels comfortable.
• Advanced: Increase the load by performing the exercise with free weights.
  

Bosu Squat

Target Body Part: Legs

• Primary Muscles: Quadriceps & Glutes
• Secondary Muscles: Inner & Outer Thighs

Equipment Needed: Free Weight & Bosu Ball

Performance Points

• Grab a medium to heavy set of free weights and hold them with at your side with straight arms.
• Slowly step onto the bosu ball, ensuring your feet are about hip width apart.

Important Note: Make sure that you have gained your balance before starting the movement portion of the exercise. The bosu ball is an unstable surface which will challenge your balance! However, this exercise should be done without a bosu ball if balance or coordination may be an issue.
 

• Slowly lower your body by bending your knees and pushing your hips slightly backwards (squat position). Make sure your knees stay in line with shoes and try not to let your knee drift inward or outward.
• During the squat movement, keep your chest up, back straight and core muscles engaged. Also it is important to keep your eyes looking forward, if possible watch your technique in a mirror.
• The arms stay straight during the entire movement.
• Pause momentarily once you reach your lowest squat position, and then slowly return back to a standing position.

Reps/Sets:
Include this exercise as part of your leg workout.

• Complete 10-15 repetitions
• Do 2-4 sets (ensure to rest 60-90seconds between sets)
  

BOSU Side-to-Side Jumps

Target Body Part: LEGS

• Primary Muscles: Quadriceps & Gluteal muscles
• Secondary Muscles: Inner & Outer thigh, and Calf muscles

Equipment Needed: Bosu Ball

Performance Points:

• Place the bosu ball on the floor (black side down) and make sure you have enough open floor space around the ball.
• From one side, position one foot on the top of the bosu ball with your foot turn out slightly and keep the other foot on the floor with the toes pointing forward.
• Move into a semi-squat position by bending your knees and lowering your hips towards the floor.
• Next, jump up and over the ball (using an upward arm movement for assistance) then land with the other leg on the top of the bosu with the toes turned slight outward while the other foot lands on the floor.
• Decelerate by bending both knees and lowering your hips back into a semi-squat.
• Pause momentarily before repeating the same jumping movement back to the other side.
• Jumping over and back counts as 1 repetition.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10 jump on each side (20 jumps in total)
• Do 2-4 sets (ensure to rest 60-90seconds between sets)

Variations:

• Beginner: Perform the same movement with a more stable surface, for example a small block or riser.
• Advanced: Perform same movement but increase speed or height of jump.

Ball Squat

Target Body Part: LEGS

• Primary Muscles: Quadriceps & Glutes
• Secondary Muscles: Inner & Outer Thighs

Equipment Needed: Stability Ball

Performance Points:

• Place a stability ball between your back and a stable flat surface (preferably a wall)
• When in the standing position ensure the ball is resting against the small of your back.
• Position your feet hip-width apart and then walk them out so that your feel as though you must lean into the ball to keep it from falling
• Next, slowly bend your knees and lower yourself down into and squat position.

IMPORTANT: Make sure that your hips do not travel forwards, but instead they tuck under the bottom of the ball.

• The movement speed of the exercise can vary depending on the training goal. For strength gains, perform the squats slower and less repetitions. To build muscular endurance, perform more repetitions at a quicker rate.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10-15 repetitions (Strength) / 20+ repetitions for endurance
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Perform movement slowly and start by only bending your knees into a partial squat position.
• Advanced: Perform same movement but add free weights, or challenge yourself by trying to go deeper or hold the squat position longer.  

Straight Leg Deadlift (BodyBar)

Target Body Part: LEGS

• Primary Muscles: Hamstrings, Gluteus Maximus, Erector Spinae (low back)
• Secondary Muscles: Core Muscles (stabilizers)

Equipment Needed: Weighted Body Bar

Performance Points:
 

• Begin in a standing position holding the body bar in both hands. Ensure to keep your arms straight with your head facing forward (head up) and your chest out. Make sure your back is straight and shoulders back
• Next, slowly begin to bend at the hips and lower the body bar towards the floor.
• Stop the downward movement once you can no longer keep your legs or back straight. It is extremely important that the back stays straight (use a mirror to ensure proper technique)
• Pause for a brief second before starting the upward phase.
• Slowly being the upward movement until you return to the starting position.
• Ensure both the upward and downward movement patterns are slow and controlled.

Reps/Sets:
 

• Include this exercise as part of your leg workout.
• Complete 10-15 repetitions.
• Do 2-4 sets (ensure to rest 60-90 seconds between sets).

Variations:

• Beginner: Perform the same movement with no body bar (or very light), until proper range of motion can be achieved
• Advanced: Perform same movement but one leg at a time or increase the weight of the bar.

 Stability Ball Hamstring Curl

Target Body Part: LEGS

• Primary Muscles: Hamstrings, Gluteus Maximus (glutes)
• Secondary Muscles: Gastrocnemius (calfs), Core Muscles (stabilizers)

Equipment Needed: Stability Ball

Performance Points:

• Lie on your back with your arms out to your side with palms facing the floor to help with stabilization.
• Next, place the backs of your lower legs and heels on the top of a stability ball with your feet hip-width apart.
• Press your hips up off the ground so that your hips and your torso forms a straight line.
• Then pull the ball towards you while raising your hips further off the floor, ensure to maintain a downward press with your heels throughout the entire movement, stop once knees make a 90 degree angle.
• Slowly roll the ball back until legs return to a straight position, without dropping your hips.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10-15 repetitions then HOLD last rep for 10 seconds
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Variations:

• Beginner: Hips can remain on the floor (or just slightly lifted) while performing the same movement
• Advanced: Perform same movement but one leg at a time or increase the number of repetitions.

Sumo Squat

Target Body Part: LEGS

• Primary Muscles: Quadriceps, Inner Thighs
• Secondary Muscles: Glutes, Hamstrings and Outer Thighs

Equipment Needed: Free Weights

Performance Points:

• Grab a heavy dumbbell and grab an end with each hand (or one end in both hands), keep elbows straight and hold the weight is close to your body.
• Set your feet wider than shoulder width apart, your toes turned out slightly, around 45 degrees.
• Slowly lower your body down by pushing your hips back and bending your knees to 90 degrees. Make sure the knees stay open, they should be pointing the same direction as your toes. Keep the chest up and back straight, squeeze the shoulder blades together and keep your eyes looking forward. The arms stay straight and the weight moves in a straight line towards the floor.
• Pause at the bottom, then push yourself back to the starting position. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched.

Reps/Sets:

• Include this exercise as part of your leg workout.
• Complete 10-15 repetitions.
• Do 2-4 sets (ensure to rest 60-90 seconds between sets).

Modifications:

• Beginner: Start with no weight or a light weight until you are confident with your technique.
• Advanced (Plyo Version): Perform same movement but add a jump at the end. Ensure technique is proper before adding a weight.

Read our monthly newsletter for more exercises or find out more from the highly qualified personal trainers at MacEwan Sport and Wellness.

ViPR Bazooka

Target Body Part: Full Body (Chest, Back, Hamstrings, Gluts, Shoulders)

• Primary Muscles: Transverse Abdominus, Glut Max/Med/Min, Rhomboids, Deltoids
• Secondary Muscles: Soleus, Gastrocnemius, Triceps

Equipment Needed: ViPR

Performance Points:

• Stand with the ViPR vertical, holding onto the handles, feet shoulder width apart.
• Step forward into a lunge with your right foot forward - maintaining a contracted core, shoulders in line with hips, knee and hip bent to 90 degrees.
• As your lower body moves into the lunge, your left hand drives the ViPR up to shoulder height as the right elbow remains bent.
• Once you have moved fully into the lunge and the ViPR is parallel to the ground, your arm swings back in a controlled motion as you pull yourself back to standing.
• Repeat stepping forward with the left foot as the right arm drives through and up to parallel.
• Continue alternating until you have successfully completed all reps.

Reps/Sets:

• Include this exercise as part of a full-body functional workout.
• Complete 8-12 repetitions with a heavier ViPR (Strength) / 20+ repetitions (endurance) with a lighter ViPR. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

• Beginner: Minimal range of motion through the lunge, using a light ViPR, keeping below shoulder height.
• Advanced: Instead of pulling back to standing position between lunges, you can incorporate an explosive lunge jump, quickly moving arms accordingly.

ViPR Burpee
 

Target Body Part: Full Body (Chest, Hamstrings, Gluts, Shoulders)

• Primary Muscles: Gluteus Maximus, Hamstrings (Biceps Femoris, Semimembranosis), Quadriceps, Deltoids
• Secondary Muscles: Shoulders (Deltoids), Abdominals (Transverse Abdominus, Rectus Abdominus), Chest (Pectoralis Major), Triceps

Equipment Needed: ViPR

Performance Points:

• Stand with the ViPR in neutral grip, feet shoulder width apart.
• Bend your legs into a squat, as you place the ViPR on the floor – moving your hands on either side of the ViPR handles.
• Extend your legs back into push-up position by either jumping them back or walk them back one at a time.
• As your toes contact the floor remember to keep your quadriceps muscles as well as your rectus abdominus (core) in tight to ensure control of the body.
• Allow your elbows down bend moving you into a full push-up.
• As you extend up from the push-up, jump your feet back in towards the ViPR, place hands on the handles grabbing hold.
• Drive the ViPR up into a shoulder press.
• Repeat, moving back into a squat.

Reps/Sets:

• Include this exercise as part of a full-body functional workout.
• Complete 8-12 repetitions with a heavier ViPR (Strength) / 20+ repetitions (endurance) with a lighter ViPR. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

• Beginner: No Jumping – Walk the feet in and out one at a time.
• Advanced: Add an explosive jump as you shoulder press the ViPR.

ViPR Alternating Plank Pulls

Target Body Part: Full Body (Back, Shoulders, Abdominals)

• Primary Muscles: Erector Spinae, Rectus Abdominis (abs), Transverse Abdominis
• Secondary Muscles: Trapezius, Rhomboids, Rotator Cuff, Deltoids, Pectorals, Serratus Anterior, Gluteus Maximum, Quadriceps and Gastrocnemius

Equipment Needed: ViPR

Performance Points:

• Starting in push-up position – body in one straight line from your shoulders to your heels, core engaged.
• Reach your right hand across to the left handle on the ViPR, reaching underneath your left arm.
• Pull the ViPR, using your right hand, across your body to your right side.
• Repeat movement – this time use your left hand to grab the right handle on the ViPR and pull it to your left side.
• Ensure proper push-up position, core engaged through the duration of the exercise.
• Try not to externally rotate your hips as you lift your hand up off the ground.

Reps/Sets:

• Include this exercise as part of a full-body functional workout.
• Complete 8-12 repetitions with a heavier ViPR (Strength) / 20+ repetitions (endurance) with a lighter ViPR. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

• Beginner: Start in push-up position from your knees
• Advanced: Once you’ve reached your hand across your body to pull the ViPR to the same side, follow it up with a push-up. Repeat other side.

ViPR Lateral Tilt

Target Body Part: Legs, Upper Body and Core

• Primary Muscles: Gluteus Maximum, Hamstrings (Biceps femoris, semimembranosis), Hip Adductors, Quadriceps
• Secondary Muscles: Shoulders (deltoids), Abdominals (Transverse Abdominis, Obliques), Back (Latissimus dorsi, Erector Spinae)

Equipment Needed: ViPR

Performance Points:

• Standing with the ViPR on its end in front of you, rest one hand on the cylinder.
• Shuffle to one side as the ViPR tilts towards the ground coming into a side lunge. Ensure proper form – hips down and back, head up, core engaged promoting a neutral spine.
• Stand and shuffle back to the other side, switching hand in the middle.
• Shuffle all the way to the other side as the ViPR tilts towards the ground into a side lunge.

IMPORTANT: Make sure the core is always engaged. Always coming back to your starting position after every rep

Reps/Sets:

• Include this exercise as part of a full-body functional workou.
• Complete 8-12 repetitions with a heavier ViPR (Strength) / 20+ repetitions (endurance) with a lighter ViPR. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

• Beginner: keeping within a shallow range of motion – once you feel comfortable with the positioning you can lunge deeper.
• Advanced: After the shuffle tilt, drop the ViPR, perform a squat jump, grab the ViPR and shuffle back to the other side, perform a squat jump. Repeat!

TRX Squat

Target Body Part: Lower Body

• Primary Muscles: Quads (Vastus Lateralis, Medialis, Intermedius), Gluteus Maximus
• Secondary Muscles: Erector Spinae, Transverse Abdominus, Adductors, Soleus, Gastrocnemius

Equipment Needed: TRX

Performance Points:

• Movement begins from a standing position, hands on the TRX.
• The movement is initiated by hinging the hips back and bending at the knees to lower the torso down.
• Once you’ve reached the greatest range of motion, root down through your heels and push back up to starting standing position.
• Use the TRX for support to allow you to push your hips back as far as you can while maintaining an upright torso.

IMPORTANT: Keeping the core engaged throughout the workout, maintaining a neutral spine throughout the squat – remember squats are commonly preformed to various depths.
Reps/Sets:

• Include this exercise as part of a upper body/core workout.
• Complete 8-12 repetitions at an increased incline (Strength) / 20+ repetitions (endurance) with a more upright incline. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

• Beginner: Decrease the range of motion by squatting down only one third of the way.
• Advanced: Increase the range of motion and add an explosive jump as you come up out of the squat.
   

TRX Push-ups

Target Body Part: Upper Body

• Primary Muscles: Pectoralis Major
• Secondary Muscles: Abdominals (Transverse Abdominis, Rectus Abdominis), Back (Latissimus dorsi), Deltoids (Anterior/Posterior), Triceps, Serratus Anterior

Equipment Needed: TRX
Performance Points:

• Begin by grabbing onto TRX handles, slowly walking your feet out behind you, until you reach a challenging yet manageable angle.
• Arms are extended in front of you, core engaged. You want to be sure the straps are not resting on your arms – rather the hands are far enough away from your body.
• In one motion, bend at the elbows, moving your chest down towards your hands in a slow controlled motion – ideally you want your elbows to be at a 90 degree angle.
• Once you’ve reached the lowest point in your push-up, maintaining an engaged core, push yourself back to the extended arm starting position.

IMPORTANT: Keeping the core engaged throughout the workout, maintaining tight plank positioning throughout exercise.

Reps/Sets:

• Include this exercise as part of a upper body/core workout.
• Complete 8-12 repetitions at an increased incline (Strength) / 20+ repetitions (endurance) with a more upright incline. Can also do exercise for time (ie. 20 sec work, 10 sec rest).

Modifications:

• Beginner: Decrease the incline by starting your pivot point (feet) closer to your centre of gravity.
• Advanced: Increase the incline by starting your pivot point (feet) further from your centre of gravity – you can also try it using one foot as your pivot point.
   

TRX Lat Row

Target Body Part: Upper Body

• Primary Muscles: Middle Trapezius and Rhomboids
• Secondary Muscles: Abdominals (Transverse Abdominis, Back (Latissimus dorsi, Erector Spinae), Glut Max/Med

 Equipment Needed: TRX

Performance Points:

• Begin by grabbing onto TRX handles, slowly walking your feet out in front of you until you reach a challenging yet manageable angle.
• Arms are extended in front of you, core engaged.
• In one motion pull elbows back as you squeeze your shoulder blades down and together.
• Slowly release back to original extended arm position.

IMPORTANT: Keep the core engaged and maintain a tight plank positioning throughout exercise.

Reps/Sets:

• Include this exercise as part of a upper body/core workout.
• Complete 8-12 repetitions at an increased incline (Strength) / 20+ repetitions (endurance) with a more upright incline. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

• Beginner: Decrease the incline by starting your pivot point (feet) closer to your centre of gravity.
• Advanced: Increase the incline by starting your pivot point (feet) further from your centre of gravity – you can also try it using one foot as your pivot point.