Bridging Single-legged
The basic bridge exercise is made more difficult by lifting one leg in the air while the other is planted firmly on the ground. The single-leg bridge is great for developing glute, and hamstring strength and core stability. To progress the single-leg bridge hold the leg extended for a longer periods of time during each workout. The added time will challenge your muscles to stabilize your body as you move the leg.
Deadlifts
The Deadlift is an awesome total body exercise. It strengthens your upper back, grip and lower back and legs all at the same time. Regular practice of the Deadlift will reinforce the proper way to lift things and build strength necessary to lift everyday objects, like groceries and suitcases. When performing the Deadlift it is important for you to maintain perfect posture and keep the bar close to your body.
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.
Dumbbell Swing
The Dumbbell Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the Dumbbell Swing on its own or as part of a circuit.
Dumbbell Upright Row
Dumbbell upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is "impingement" in which the bones pinch the tendons in the shoulder rotators.
Kneeling Ball Drape
The kneeling ball drape stretches the upper and mid-back muscles. The ball provides a soft surface for the stomach to rest against while relaxing the back muscles. Hug the ball to your chest and "melt" into the ball.
Lumbar Drape
The lumbar drape relaxes the low back muscles. The bolster helps facilitate the stretch in the lumbar region. If a bolster is not available you may roll up a small towel and place that under your hips.
Lumbar Stretch
The standing lumbar stretch relaxes the back after a workout or long periods of sitting. Through inactivity the hips, low back and abdominals become tired and stiff. The standing lumbar stretch can be performed as often as you like for improved flexibility and posture.
Lunge Touchdown – Alternating
Lunge touchdown alternating legs strengthens and conditions the lower body. This exercise develops and strengthens basic motor patterns. The lunge touchdown is a bodyweight exercise that can be performed at home or in the gym. Adding dumbbells or a medicine ball will increase the difficulty of the exercise.
Lying Barbell Row
The lying barbell row develops the latissimus dorsi "lats", rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter weights for muscular endurance and heavier weights for strength development.
Lying Knee Tuck
The lying knee tuck stretches the erector spinae muscles. Pulling the knees toward the hips release tension in the low back and helps prevent back pain. This exercise can be performed with a bolster or rolled up towel.
Lying Reverse Cable Fly
The lying reverse cable fly targets the rear-deltoids and upper back muscles. This is a classic bodybuilding exercise for "filling out" the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.
Narrow-Grip Lat Pulldowns
Narrow grip lat pulldowns strengthen the lats, rhomboids, trapezius, posterior delts and biceps. The narrow grip can be performed with a pronated (overhand) or supinated (underhand) grip. Narrow grip lat pulldowns define and shape the back.
Neural Mobilizer
The neural mobilizer is a good stretch for anyone who sits for long periods of time. The goal is to mobilize the nerves throughout the spine. It can be done anywhere you have a space to sit down. Remember that this is a gentle mobility exercise and refrain from using momentum or hold the stretch too long.
Reverse-Grip Pull-up
The reverse grip pull up is a great exercise that strengthens and tones your back. It also strengthens your biceps and grip at the same time. If you are unable to do pull ups on your own you can have your workout partner assist you. You can also do kipping pull ups. A good goal is 20 reverse grip pull ups.
Push Up on a Medicine Ball
The Push Up on a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.
Rocker Board Side Reach
The rocker board 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.
Rotation
The rotation exercise is good for developing strength and flexibility in your torso. It can be done with just your body weight or you can add weight with a medicine ball or dumbbell. The rotation exercise can be used as a dynamic warm up for golf, baseball and any other sport involving rotational movement.
