LEGS

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Squat

1. Hamstring Curl

1. Plyometric Squat

2. Toes Out Squat

2. Single Leg Squat

2. Reverse Lunge with Med Ball

(Incorporate Med Ball)

3. Bridge Squat

3. Side Lying Squat

2010 efi Corp. / J31734

3. Lateral Lunge with Dumbbell

(Incorporate Dumbbell)

BACK

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1 Arm Pullover

1. Lumber Extension

1. Plyometric Pull-up
(Incorporate Plyometric release and catch)

2. Lat Pull Down

2. Supine Shoulder Adduction (Iron Cross)

2. Kneeling Reverse Fly

3. Pull-up
3. Swimmer

2010 efi Corp. / J31734

3. Seated Row

CHEST

FLASH Station Card

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Chest Press Bilateral

1. Incline Push-up

1. Kneeling Single Arm Chest Fly

2. Incline Chest Press

2. Chest Fly

2. Kneeling Incline Single Arm Chest Fly

3. Decline Chest Press

3. Single Arm Chest Fly

3. Decline Push-up

2010 efi Corp. / J31734

Each Flash circuit is made up of stations focusing on a different areas of concentration.

SHOULDERS

FLASH Station Card

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Seated Shoulder Extension

1. Kneeling Upright Row

1. Kneeling Cross Body Shoulder Raise with Trunk Extension

2. Seated Shoulder Flexion

2. Horizontal Shoulder Abduction

2. Supine Cross Body Shoulder Extension

3. Lateral Shoulder Raise

3. Shoulder Press

3. Plyometric Shoulder Press

(Incorporate Plyometric release and catch)

2010 efi Corp. / J31734

Each Flash circuit is made up of stations focusing on a different areas of concentration.

BICEPS

FLASH Station Card

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Seated Biceps Curl

1. Kneeling Biceps Curl

1. Kneeling Lateral Biceps Curl

2. Prone Biceps Curl

2. Preacher Curl

2. High Kneeling Biceps Curl

3. Supine Biceps Curl

3. Seated Lateral Biceps Curl

3. Kneeling Biceps Curl with Static Equilibrium

(Incorporate Static Equilibrium with minimal glideboard
movement)

2010 efi Corp. / J31734

Each Flash circuit is made up of stations focusing on a different areas of concentration.

TRICEPS

FLASH Station Card

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Triceps Press Down

1. Triceps Press Down Elevated Elbows

1. Single Arm Bent Over Kickback

2. Seated Lateral Triceps Extension

2. Kneeling Triceps Kickback

2. Overhead Triceps Extension

3. Seated Triceps Kickback

(Shows kneeling but can be done seated)

3. Kneeling Lateral Triceps Extension

(Shows seated but can be done kneeling)

3. Triceps Dips

2010 efi Corp. / J31734

Each Flash circuit is made up of stations focusing on a different areas of concentration.

ABDOMINALS

FLASH Station Card

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Cable Abdominal Crunch

1. Kneeling Torso Rotation

1. Lying Leg Lift

2. Incline Assisted Crunch

2. Bent Leg Incline Crunch

2. Prone Single Leg Jack Knife

3. Pullover Crunch

3. Cross Body Pullover Crunch

3. Scrunch

2010 efi Corp. / J31734

Each Flash circuit is made up of stations focusing on a different areas of concentration.

COMPOUND EXERCISES
FLASH Station Card

Fundamental Exercises

Conditioning Exercises

Performance Exercises

1. Cardio Pull

1. Surfer Lat Pull

1. Plyometric Sprinter Start

2. Rowing

2. Hamstring Curl with Abdominal Crunch

2. Prone Reverse Fly with Legs Extended

3. Incline Abdominal Crunch Squat

3. Kneeling Cross Body Shoulder Raise

3. High Kneeling Reverse Fly with Torso Rotation

2010 efi Corp. / J31734

Each Flash circuit is made up of stations focusing on a different areas of concentration.