Postural Activation
The postural activation exercise stimulates muscles that are associated with posture. Good posture will make you feel better and perform better. This exercise reminds you to sit up straight and should be done periodically when you are sitting and working for long periods.
Seated Cable Row
The seated row is an excellent exercise for building and defining the back muscles. The seated row targets the lats, teres major, rhomboids, posterior delts, and biceps. Using a high pulley with an overhand grip on the bar emphasis the posterior delts.
Single-Arm High Cable Row
The single arm high cable row is a good way to work the upper back. The muscles of the upper back are important for posture. Because you are only moving one side you force the core to work hard to stabilize your body. This exercise can also be done with resistance tubing or a band.
Single-Arm Lying Row
The single arm lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.
Single-Arm Row
The single arm row is a challenging exercise. You must stabilize your body and pull the cable back. This is a great exercise for rear delt development as well as core stability. You can also do this exercise with bands.
V-Grip Seated Row
The "V" grip (close-grip) seated row is an excellent exercise for building the lats and mid back. The teres major, rhomboids, trapezius, and rear-delts also assist in this exercise. The close-grip places additional emphasis on the biceps and forearms. Squeeze your scapula together for peak-contraction.
Walking Dumbbell Swing
The Walking Dumbbell Swing is a more complex version of the Dumbbell Swing. The Walking Dumbbell Swing is great for building power and endurance in your hips and posterior chain. It also helps improve coordination and build athleticism.
Ball PowerBlock Shoulder Press
The PowerBlock shoulder press performed while seated on the ball is a great exercise for building shoulder strength while at the same time working the core muscles. As you press the weight overhead you activate more of the core in order to stabilize your spine. This is a good way to add variety to your training plan. You can add this exercise to your workout plan if you are bored with your current routine.
Straight-leg Sling Sit-ups
Straight-leg sling sit-ups develop power in the core and upper-body. Straight-leg sling sit-ups require more hip flexor strength than the Bent-knee sling sit-ups. Perform this exercise only if you have no back injuries or pain. This is a good exercise for anyone looking to take their ab training to the next level.
Vertical Jump – Counter Movement
The vertical jump with counter movement increases power and explosiveness in the hips, legs, shoulders, and arms. With repeated jumps the body's cardio-respiratory system is challenged making this an excellent conditioning exercise.
Wide Pushup — Feet Elevated
Push ups with the feet elevated increase the resistance on the chest, shoulders, and triceps. Elevating the feet emphasizes the upper chest. If the hands are elevated, more emphasis is placed on the lower chest.
Alternating Lying Row
The alternating lying row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.
Ball Dumbbell Chest Press
The dumbbell chest press performed on the ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the dumbbells. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
Band Shoulder Extension — Standing
The shoulder extension exercise performed with a resistance band strengthens the rear-delt and lats. If an elastic band is not available you can use a cable machine. If no equipment is available for your workout a partner can manually apply resistance to your forearm. Concentrate on keeping your torso upright and your arm straight. The shoulder extension exercise is often used in a post-rehabilitation workout routine for strengthening shoulders and increasing mobility.
Barbell Shoulder Press — Seated
The barbell shoulder press performed seated is a compound exercise that strengthens the shoulders and triceps. Compound exercises involve multiple muscle groups and joints. If you are looking to develop strong, well defined-shoulders, the seated barbell press is for you. Seated barbell shoulder presses place more focus on the front of the deltoids than standing barbell presses.
Barbell Upright Row
The barbell upright row is strengthens the deltoids and trapezius. The barbell upright row is similar to the "shrug" and "high-pull" exercises in that it requires scapular elevation and recruits the upper back and neck muscles. You can incorporate the barbell upright row into your back workout, shoulder workout or upper-body workout. This is a staple exercise for wrestlers, football players, and mixed martial artists.
Bent-over Row — Cable
The bent over row performed on a cable-pulley machine strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The cable provides additional resistance against the trunk which requires spinal stabilization and core strength. It's important to keep the knees slightly bent in order to relieve strain on the lower back. Maintain a natural arch in the low back and activate the core while performing the bent over row.
Dumbbell Hang High Pull
The Dumbbell Hang High Pull is the second pull of the power clean and snatch. This exercise is to be performed in an explosive manner. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.
