Barbell Reverse Lunge
The barbell reverse lunge is a more dynamic movement than the stationary lunge. It places a higher demand on the inner thigh muscles than the stationary lunge. The barbell reverse lunge can be performed at home or at the gym. If a barbell is not available dumbbells can be used. Keep your torso upright and maintain a tight core. Reverse lunges are a great way to add variety to your workout routine. After mastering the stationary and forward lunge progress to the reverse lunge.
Barbell Rollout
The barbell rollout is a great exercise for the abdominals and shoulders. This exercise is a challenging and fun way to improve core strength. So next time you’re looking to mix up your ab training, try a set of barbell rollouts.
Barbell Step Up
The barbell step up strengthens the hip extensors (glutes, hamstrings, hip adductors), and knee extensors (quadriceps). These muscles are called upon daily in our everyday lives and are critical for performance in sport and recreation. The barbell step up is a great exercise and can be used to build strength, definition and size. Varying the height of the step is a great way to challenge your muscles to adapt. Select a step height that creates a 90 degree angle on the lead leg.
Bodyweight Lunge
The lunge is a great bodyweight exercise for the lower body. Adding dumbbells is a great way to challenge the leg muscles to grow stronger. Bodyweight lunges can be used as a conditioning exercise by performing a high number of repetitions and keeping the rest between sets to a minimum. Use lighter dumbbells for strength-endurance and heavier dumbbells to develop strength-size.
Bodyweight Squats — Parallel
Body weight squats to below parallel are the foundation of any good training program. Body weight squats develop strength in the glutes, hamstrings, hip adductors, quadriceps and spinal extensors. This exercise transfers well to the real world and can be adapted to meet the needs of almost anyone.
Bolster Crunch
The floor crunch performed on a bolster or with a rolled-up towel develops abdominal strength. Using a bolster allows for increased range-of-motion (ROM) and therefore greater activation of the abdominals. The obliques are also engaged in the floor crunch although to a lesser degree than the abdominals.
Box Jump
Box jumps are a plyometric exercise used to create powerful legs. Box jumps are recommended only after a significant level of strength has been achieved with the legs. A common recommendation is to squat 1.5 times your body weight before beginning plometric exercises. Athletes in volleyball and basketball use box jumps to increase their vertical leap - an important component of their sports.
Box Shuffle
The box shuffle drill is used for speed, agility and conditioning. Athletes in sports such as, soccer, ice hockey, and lacrosse use this drill as part of their dynamic warm-ups. The box shuffle should be performed at full speed and with little rest between sets. This will challenge the anaerobic system and improve conditioning. Perform the box shuffle in an open field, free of debris and pot-holes.
Cat-Dog Stretch
The cat-dog stretch is perfect for anyone with an office job or after a long car ride. It helps improve flexibility of your spine which is essential for any type of movement or activity. This stretch can be performed anywhere, no equipment is needed. In between emails give the cat-dog stretch a try, it feels good.
Cobra Stretch
The cobra stretch is a staple of most yoga programs. It is good for increasing mobility of the spine and stretching the abdominal muscles. It can be performed any where since you don't need any equipment. Stretching should always be performed after you have warmed up thoroughly.
Cross Body Dumbbell Muscle Snatch
The Cross Body Muscle Snatch is a lot like the Dumbbell Muscle Snatch but with an element of rotation. It's a great pre-hab exercise for golf or baseball. It's also a great exercise to prepare your body for more ballistic movements like the Dumbbell Snatch or the Snatch.
Cross-Arm Ball Crunch
The cross arm ball crunch is a good exercise for beginners. It is an easy exercise to learn yet it is an effective way to strengthen your abs. More advanced exercisers can use this exercise as a finishing exercise for their ab routine. When performing this exercise try to curl your body into a ball, don't just sit up.
Cross-Arm Crunch
The cross arm crunch is an effective exercise for strengthening and toning your abs. A strong core is everyone to live an active and pain free life. This exercise can be done anywhere since you don't need any equipment. When performing the cross arm crunch focus on using your abs and avoid using the rest of your body.
Cross-Arm Rotation Crunch — Single-Side
The cross arm rotational crunch is a good exercise to target you obliques and love handles. It is very similar to the cross arm crunch. The difference is that when you rise up twist to one side. Think about trying to bring your shoulder to the opposite knee. Really focus on using your abs to perform the cross arm rotational crunch.
Cross-Arm Sit Up
The cross arm sit up is a more challenging version of the cross arm crunch. You are moving through a greater more range of motion and are thus doing more work. Once you have a base level of strength you can perform this exercise. This cross arm sit up is a great way to strengthen your core and build you six-pack.
Kneeling High To Low Wood Chop w/FSSB Bar
The Kneeling High To Low Wood Chop w/FSSB Bar strengthens the torso, back, shoulders and arms. This is a great upper body and core exercise.
Lateral Box Shuffle
The lateral box shuffle is a good sport-specific training drill to increase leg power and lower-body conditioning. The lateral box shuffle can be included in your daily workout routine to elevate the metabolism. Perform a compound movement such as squats followed by a bodyweight exercise such as the lateral box shuffle to burn the maximum amount of calories during your workout.
Leg Raise
The leg raise exercise focuses on the Abdominals, mid- and lower back, and shoulder stabilizers.
