Professional Documents
Culture Documents
Total Gym Exercise
Total Gym Exercise
Total Gym Exercise
Fundamental Exercises
1. Squat
Conditioning Exercises
1. Hamstring Curl
Performance Exercises
1. Plyometric Squat
3. Bridge Squat
BACK
Fundamental Exercises
1 Arm Pullover
Conditioning Exercises
1. Lumber Extension
Performance Exercises
1. Plyometric Pull-up (Incorporate Plyometric release and catch)
3. Seated Row
3. Pull-up 3. Swimmer
CHEST
Fundamental Exercises
1. Chest Press Bilateral
Conditioning Exercises
1. Incline Push-up
Performance Exercises
1. Kneeling Single Arm Chest Fly
2. Chest Fly
3. Decline Push-up
SHOULDERS
Fundamental Exercises
1. Seated Shoulder Extension
Conditioning Exercises
1. Kneeling Upright Row
Performance Exercises
1. Kneeling Cross Body Shoulder Raise with Trunk Extension
3. Shoulder Press
BICEPS
Fundamental Exercises
1. Seated Biceps Curl
Conditioning Exercises
1. Kneeling Biceps Curl
Performance Exercises
1. Kneeling Lateral Biceps Curl
2. Preacher Curl
3. Kneeling Biceps Curl with Static Equilibrium (Incorporate Static Equilibrium with minimal glideboard movement)
TRICEPS
Fundamental Exercises
1. Triceps Press Down
Conditioning Exercises
1. Triceps Press Down Elevated Elbows
Performance Exercises
1. Single Arm Bent Over Kickback
3. Kneeling Lateral Triceps Extension (Shows seated but can be done kneeling)
3. Triceps Dips
ABDOMINALS
Each Flash circuit is made up of stations focusing on a different areas of concentration.
Fundamental Exercises
1. Cable Abdominal Crunch
Conditioning Exercises
1. Kneeling Torso Rotation
Performance Exercises
1. Lying Leg Lift
3. Pullover Crunch
3. Scrunch
COMPOUND EXERCISES
Each Flash circuit is made up of stations focusing on a different areas of concentration.
Fundamental Exercises
1. Cardio Pull
Conditioning Exercises
1. Surfer Lat Pull
2. Rowing