Displaying 1 — 10 of 20
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Ab Wheel
AKA Ab Roll-out, evil wheel. Hold an ab-wheel or barbell with rotating sleeves with straight arms either kneeling or standing depending on your strength, the wheel close to the knees or feet. Roll the...
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Big Fat Pull-up
Perform a kipped pull-up with enough gas to elevate your waist to the bar. This is not a muscle-up—there is no pressing involved....
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Body Row
The body row is an excellent exercise for those who are not yet able to perform pull-ups. Typically they're performed on rings, but can also be performed on an adjustable bar, such as a barbell placed...
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Chin-up
Start hanging from a bar with fully open shoulders and extended arms with hands supinated. Lift yourself until your chin is above the bar (without leaning your head back to elevate your chin). Lower t...
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Chops - Cross
Chops can be performed in a number of directions with a number of implements. The cross chop follows a path from low on one side of the body to high on the other side. Either direction can be emphasiz...
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Clapping Push-up
Perform a push-up with enough power to bring the hands up and clap at the top of each rep. As your AKP increases, try adding more than one clap, clapping behind the back, or combining front and back c...
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GHD Reverse Crunch
Lie on your back on a glute-ham bench with your hands holding the leg pads and your lower back on the fulcrum. The goal is to flex and extend the lumbar spine; the legs should be bent to whatever degr...
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Glute-Ham Raise
The glute-ham raise is simply a back extension or hip extension continued into a leg curl. Adjust the fulcrum of the GHD to hit the quads. Perform either a back or hip extension or both, flexing the l...
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Hanging Leg Raise
AKA HLR, Toes to Bar. While hanging from a pull-up bar, lift your extended legs up to the bar, making sure to curl the pelvis up. Return to starting position. Do not allow your legs to bend....
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Inverted Row
Set a pair of rings or a bar at the height of a bench or box. Grab the rings or bar and place your heels on the bench or box. Keeping the body straight and tight as you would for a push-up, pull yours...
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Displaying 1 — 10 of 20
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