Knee Flexion
Prone Manual Hamstring
DL Seated Leg Curl – Band
Prone Speed Band Alt Leg Curl
Knee Extension
TKE Back Leg
TKE Front Leg
Hip Adduction
Hip Adduction
Hip Abduction
Band Walk Series
Band Hip Basic Series
Clamshell – band
Hip Extension
Band Hip Basic Series
Supine Hip Extension
Hip Flexion
Band Hip Basic Series
Elbow Extension
Sled Tricep
Band OH Tricep
Band Pushdown Series
Band Skull Crusher
JM Press
DB JM Press
DB Simmons Press
Body Tricep
Close Grip Bench
Dips
GH Rotation
Side Lying External Rotation
Band 90/90 External Rotation
Band 90/90 Internal Rotation
Band Side External Rotation
Band Side Internal Rotation
Seated Exernal Rotation
Bent External Rotation
Shoulder Flex/Ext with Internal Force
Shoulder Flex/Ext with External Force
Scapular
Prone WMW
Prone Box
Scapular Pushups – Elbows
Scapular Pushup (Hands)
Supine Floor Slides
Bent T-Raise (thumbs down)
Bent Y-Raise (thumbs up)
Bent M-Raise
Prone YTWM
Prone T Rotations
Punch Series
Airplane Yoga
SL Pattern D2 Raise
Shoulder
Reverse Band Fly (RBF)
Prone RBF
V-Raise (thumbs up) / Rotate
T-Raise / Rotate
T-Raise (palms down) / Shrug
V-Y (thumbs up) Raise
V-Raise (thumbs up)
Prone Reach Roll Lift (RRL)
Prone Y (Band)
Prone T (Band)
Prone T- Thumbs Up
Prone Box (Band)
Shoulder Series
Shoulder Flex/Ext (Int Rot Force)
Shoulder Flex/Ext (Ext Rot Force)
Plate Rotation
Prone Swim
Thoracic Rotation
Plate Box
Arnold Press
DB Shrugs
Posterior Chain – Knee Dominant
DB SL Squat Touchdown
DB SL RDL
DB SL RDL To Reverse Lunge
GH Raise
GH Raise – Band
DL Seated Leg Curl – Band
SL Seated Leg Curl – Band
As shown, this can be done with one resistance band or two.
DL Seated Leg Curl – Band (Press Out)
Platform Slide – DL Unsupported
Platform Slide – SL Switch Unsupported
Platform Slide – SL Series
Roller Hamstring Slide – AX Resist Series
Floor Glute Ham Raise
Posterior Chain – Hip Dominant
DL Reverse Hyper
DL Reverse Hyper – Manual Resistance
Reverse Hyper (incline bench) – MR
DL Reverse Hyper (MR on one leg)
(NOTE name change from reverse hyper manual resistance on one leg)
Reverse Hyper – DL Hold (Weight)
Reverse Hyper – Press Out
Reverse Hyper – Press In
Reverse Hyper – SL Switch (Weight)
SL Reverse Hyper
Reverse Hyper Hold – SL Bent Knee
(NOTE name change from reverse hyper single leg switches)
SL Reverse Hyper – Band
DL Reverse Hyper – Band
Reverse Hyper – SB Band
Thigh
Reverse Hyper – SB Band
Thigh (front view)
Back Extension Series (GH Machine)
Focus on maintaing lower back lordosis to avoid putting stress on the lumbar joints during this exercise.
Back Extension Series (Angled Machine)
SA Back Extension Series (Angled Machine)
Barbell SL RDL
DB SL RDL
Pull Through Series
Deadlift – Band Resisted
Explosive Deadlift – Band Resisted
Speed Trap Bar Deadlift (rack) – Bands, Chains
Pull-Thru (Cable)
Explosive SL RDL to Stab (X3X) – Club Extended
Squat Motion – SL
Split Squat – Elevated
Stepup
SL Unsupported Squat
Explosive Stepup
DB Crossover Stepup
SL Crossover Box Squat
SL High Box Squat
SL SA Squat
SL High Box Squat – Band Asst
Pistol Squat – Band Asst
SL Low Supported Squat
Explosive Split Squat
DB Bulgarian Squat Narrow
DB Bulgarian Squat Wide
DB Bulgarian Squat – Front Raise
DB Bulgarian Front Squat
Barbell Bulgarian Squat (with bands)
DB Bulgarian Squat – Heavy
Bulgarian Squat – Chains
Explosive Bulgarian Squat – Chains
Bulgarian Squat Jump Continuous – Chains
Back to Forward Lunge (Keiser Resist)
Sl Box Squat – Raptor Resisted
Sl Crossover Box Squat – Lateral Raptor Resisted
SL Box Squat – Lateral Raptor Resisted
Crossover Step-Up Raptor Resisted
Explosive Step-Up Raptor Resisted
Ki-Ro Air Resisted Explosive Step-Up
Note the low anchor of the air resistance for constant load for the lower body.
Plus the right attached position of the Kirocore vest. This vest attachment provides isometric trunk rotation / isometric trunk lateral flexion.
SL X-Over Box Squat
SL Skater Squat
Squat Motion – Dynamic
Speed Squat
Speed Squat – Bands/Chains (11X)
Safety Bar Speed Squat – Bands/Chains (X1X)
Speed Belt Squat – Bands/Chains
Squat Motion – DL
Infant Squats
Infant Squat – Heels Elevated
Infant Squat – Feet Flat
Squat Progression
Extended Squat – Weight
Overhead Squat (Stick) – Feet Flat
Goblet Box Squat – Press In
Goblet Deadlift – Hip Hinge Dominant
Goblet Deadlift – Squat Dominant
Back Squat Series
Safety Bar Back Squat
Safety Bar Back Squat – Chains
Front Squat Series
DB Front Squat
Front Squat (Clean Grip)
Front Squat (X-Grip)
Safety Bar Front Squat
Goblet (KB) Squat – Sumo Stance
Deadlift DL Series
Trap Bar Deadlift – Bands/Chains
SA DL Squat
Squat to Alternating SA Row
Seated Band Leg Curl – DL:lean back
Single Arm (SA) Pull
SA Reverse Hyper Row
SA Band Row Series
SA Landmine Row – Linear Series
SA Landmine Row – Lateral
DB SA Incline Row
SA Angle Stance Row Series
Band SA Angle Stance Row – Mid
Band SA Angle Stance Row – Low
SA Row (Incline Squat Position)
SA Row (Squat Position)
Squat to SA Row (Alt Iso High)
Squat to SA Row (Alt Iso Bottom)
Squat to SA Row (Iso Top)
Squat to SA Row
SA Band Row – Low
SA SL Band Row – Low
Band SA High Row – HK Unsupported
Band SA High Row – HK Supported
Band SA Row – HK Unsupported
Band SA Row – HK Supported
Band Squat to SA Row
Box Squat to SA Row
Band SA Row – Mid
Double Arm (DA) Pull
Sled Row
Bent Over Barbell Row
Bent Row – OH Grip
Bent Row – UH Grip
Seated Machine Row – HG (Bands)
Seated Machine ISO Row – HG (6-1)
Seated Machine Row – WHG
Pull-up – RAG
Pull-up – OG
Prone Row (OG) – Unsupported Bent Knee
Prone Row w/ Back Extension (OG)
DB Prone Row – Unsupported Legs Straight
Prone Row (OG) – Unsupported Legs Straight
Pull-up (HG)
DA Row (Squat Position)
DA Row (Incline Squat Position)
Squat to DA Row (Press Out)
Squat to DA Row
DB Incline Row
DB Incline Row – ISO 6-1
High Row
Angled Stance Row Series
Angled Stance Row – Band High/Keiser Low
Inverted Body Row Hold – UG
Inverted Body Row Hold – OG
Inverted Body Row – UG (Manual Resistance)
Inverted Body Row – OG (Manual Resistance)
Inverted Body Row – UG (Basic)
Row
Lat Pull-down (HG)
BB Upright Row
Prone Row – Bands
Misc Press
Band Press Series
Band SA Rotational Press
Keiser Press Series
Landmine Press Series
SA Jammer Press – staggered stance
Cable Crossover
DB Press
DB Press – Flat
DB Press – 30deg Incline (Hammer Grip)
DB SA Bench Press
DB Press – Incline Alternate
DB Arnold Press
DB Fly
DB Incline Fly
DB Decline Fly