Reverse Lunge
The reverse lunge is a great way to shape and strengthen you legs. It is also a great way to change up your routine. The reverse lunge works the muscles in your legs in a different way than the regular lunge. It is a good way to maintain muscular balance. There is no equipment necessary so this exercise can be done anywhere.
Rock and Roll
The rock and roll is a fun way to strengthen the abs and improve coordination. The rock and roll is a basic bodyweight exercise that can be performed anywhere. This exercise transfers well to life and sport.
Rock and Roll to Hand Stand Pushup – Wall
If you really want to get crazy with your training try, the rock and roll to hand stand with push-up. This exercise is a functional, full-body strength and conditioning workout. The wall support helps you master the hand stand without the fear of hurting yourself. The rock and roll hand stand with push-up is a bodyweight exercise that many gymnasts and martial artists use for both strength and coordination. This exercise burns the max number of calories in the least amount of time.
Rock and Roll to Stand
Rock and Roll to Stand increases strength and agility. This is a functional exercise that can be performed in your workout to add variety or to improve sport-specific strength. The rock and roll to stand is fun and challenging. Try to stand up on your feet faster each workout.
Rocker Board High-sided Reach
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.
Leg-Tucked Dumbbell Crunch
The leg-tucked dumbbell crunch strengthens the abdominals and obliques. The dumbbell makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals - choose a lighter dumbbell for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
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.
Leg-Up Band Crunch
Leg-up band crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. 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 one for muscular strength.
Leg-Up Crunch
Leg-up crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. The leg-up position band makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Add this exercise to your ab workout to keep your muscles stimulated.
Leg-Up Medicine-Ball Crunch
Leg-up medicine "med" ball crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. 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.
Lengthening
Lengthening is a stretch to relax your body. Body lengthening is a great exercise following loading of the spine. For example, perform the lengthening exercise after a squat or deadlift workout.
Line Drill
The line drill develops speed, agility and quickness. During play, athletes are frequently required to start, stop, and change direction and speed. The line drill is a great conditioning exercise and can be used as part of your dynamic warm up. The line drill also increases body control and awareness.
Long Jump Burpee
The Long Jump Burpee complex develops explosive power in the legs while providing a challenging anaerobic workout. You may perform this exercise for a set distance or duration. This is a great exercise to perform outdoors, in group classes or with a friend.
Low-Bolster Crunch
The low-bolster crunch strengthens the abdominals and obliques. The bolster helps relax the hip flexors which assist the abs in flexing the trunk. Use of the bolster also recruits stabilizers to help overcome the balance demands of the exercise.
Medicine Ball Slam — Three Position
The Medicine Ball Slam -- Three Position exercise is an excellent full-body conditioning movement. The “med” ball slam is challenging enough to be its own workout. If you’re in need of burning some calories quickly, try this exercise for 3 sets of 10 reps. Keep the rest period short and the intensity up.
Narrow-Stance Barbell Parallel Squat
The narrow stance barbell parallel squat is a good exercise to develop all of the major muscle groups of your legs. Only going to parallel lets you use a little more weight than squatting all the way down. Using more weight helps develop the ligaments and tendons as well as core strength. For added challenge try doing these from the bottom up.
Narrow-Stance Dumbbell Squat
The narrow stance dumbbell squat only requires a set of dumbbells. Therefore it is a good exercise for people working out at home. For variety you can hold the dumbbells different places; by your sides, on your shoulders or overhead. The narrow stance dumbbell squat is a good way to progress once you have mastered the bodyweight squat.
Pike Press
The Pike Press is a great way to strengthen the shoulders and arms. The pike press builds strength and lays the foundation for exercises such as, hand stands and hand stand push ups. Perform the pike press for more reps burn calories and build strength.
