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    (Best Leg) Lunge-Backward (6 o'clock): 360 Pulley #4098

    thumb_lunges246.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    08/09 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE

    Training Benefit: STRENGTH
    (Best Leg) Lunge: Stationary Split Lunge, Low Pulley, Step #12157

    thumb_12157_leglungestationarylowpulleystep1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    08/09 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: PULLEY
    STEP

    Training Benefit: STRENGTH
    (Best Leg) Squat: One Leg, Low Pulley #12209

    thumb_12209_legsquatoneleglowpulley1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    10/07 NEW EXERCISE
    08/09 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: PULLEY
    PULLEY ROPE HANDLE

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    (Best Legs) Deadlift: Barbell #1889

    thumb_deadlift2.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    QUADS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: BARBELL

    Training Benefit: STRENGTH
    (Best Legs) Deadlift: Barbell, 1 Arm at Side, Suitcase Deadlift #1890

    thumb_deadlift7.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    QUADS
    08/09 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BARBELL

    Training Benefit: STRENGTH
    (Best Legs) Deadlift: Hexagon Bar #12111

    thumb_12111_legdeadlifthexbar3exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    9/07 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: DEADLIFT HEXAGON BAR

    Training Benefit: STRENGTH
    (Best Legs) Deadlift: Sumo, Barbell

    thumb_deadlift4.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS-OVERALL
    QUADS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BARBELL

    Training Benefit: STRENGTH
    (Best Legs) Lunge-Forward (12 o'clock): Stationary, Barbell, Overhead #4779

    thumb_lunges142.jpg
    Primary Muscles:
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BARBELL

    Training Benefit: STRENGTH
    (Best Legs) Lunge: Backward with Knee Tuck, Smith Rack, Stationary #12133

    thumb_12133_leglungebackkneetucksmith2exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    HIP FLEXORS
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    10/07 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: SMITH RACK

    Training Benefit: STRENGTH
    (Best Legs) Lunge: Side, Slider, Toe Touch, Dumbbell, Speed/Power Rep #12154

    thumb_12154_leglungesidesliderdbtoetouchexercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    CARDIO BURST
    10/07 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: DUMBBELLS
    SLIDERS

    Training Benefit: POWER/SPEED
    CARDIO BURST
    (Best Legs) Squat: Overhead, Barbell #7933

    thumb_olympic21.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BARBELL

    Training Benefit: STRENGTH
    (Best Legs) Squats: Hack, Standing, Machine #2495

    thumb_squats325.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    (Best Legs) Step Up - Low: Step, Dumbbell #14139

    thumb_14139_leg.stepup.lowstep.db1.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS
    QUADS
    VIDEO EXERCISE
    08/09 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: DUMBBELLS
    STEP

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    (Best Legs) Step Up: Forward, Overhead, With Hip Flexion, Barbell, Bench #8563

    thumb_stepups88.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    QUADS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BARBELL
    BENCH

    Training Benefit: STRENGTH
    (Best Legs, Abs) Squat: Barbell Twists in Corner, Arms Straight, Barbell #7852

    thumb_squats209.jpg
    Primary Muscles:
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    TOTAL BODY-OVERALL
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: BARBELL

    Training Benefit: POWER/SPEED
    CARDIO BURST
    (Best Low Back) Good Mornings: Barbell, Behind the Neck

    thumb_gluts246.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LOW BACK

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: BARBELL

    Training Benefit: STRENGTH
    (Best Lower Back) Back Extension: Rack #12257

    thumb_12257_videojpeg.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LOW BACK
    10/07 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BACK EXTENSION RACK

    Training Benefit: STRENGTH
    (Best Olympic) High Pull: Barbell #2796

    thumb_olympic1.jpg
    Primary Muscles:
    CALVES
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    NECK
    QUADS
    SHOULDER (ALL)
    SHOULDER-FRONT
    SHOULDER-MIDDLE
    TOTAL BODY-OVERALL
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: BARBELL

    Training Benefit: POWER/SPEED
    CARDIO BURST
    (Best Olympic) Push Press: Combo, Dumbbell #6166

    thumb_olympic20.jpg
    Primary Muscles:
    CALVES
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    NECK
    QUADS
    SHOULDER (ALL)
    SHOULDER-FRONT
    SHOULDER-MIDDLE
    TOTAL BODY-OVERALL
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: DUMBBELLS

    Training Benefit: POWER/SPEED
    CARDIO BURST
    (Best Shoulder) Military Press: Bridge, Elbows In Front, Medium Grip, Resistance Band, Physioball

    thumb_shoulders466.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    SHOULDER (ALL)
    SHOULDER-FRONT
    SHOULDER-MIDDLE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    (Best VMO) Leg Press: Sumo/Plie Stance, Reclined #12171

    thumb_12171_legpresssumoexercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    QUADS-VMO (VASTUS MEDIALIS OBLIQUE)
    10/07 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    (Best VMO) Squat: Wall, Ball Squeeze-VMO, Physioball #8245

    thumb_squats25.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    QUADS-VMO (VASTUS MEDIALIS OBLIQUE)

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: PHYSIOBALL
    SMALL SQUEEZE BALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    1 Legged Bridge Dip: #12972

    thumb_12972_1videojpeg.jpg
    Primary Muscles:
    GLUTEALS
    TRICEPS
    02/08 NEW EXERCISE
    YOUTUBE EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Abductor/Adductor Development: Superband #13059

    thumb_13059_1videojpeg.jpg
    Primary Muscles:
    GLUTEALS
    INNER THIGH
    OUTER THIGH
    03/08 NEW EXERCISE
    VIDEO EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SUPER BANDS

    Training Benefit: BALANCE/STABILITY
    POWER/SPEED
    STRENGTH
    Alphabets With Feet: Supine, Bridge, Physioball

    thumb_gluts728.jpg
    Primary Muscles:
    GLUTEALS

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    POWER/SPEED
    CARDIO BURST
    Alphabets With Feet: Supine, Combo, Bossy, Bridge, Physioball, Partner

    thumb_gluts728.jpg
    Primary Muscles:
    GLUTEALS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: PARTNER
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    POWER/SPEED
    CARDIO BURST
    Back Extension with Rotation: Rack #12254

    thumb_12254_lowbackextonelegrackrotation1exercise.jpg
    Primary Muscles:
    ABDOMINALS-SIDE
    GLUTEALS
    HAMSTRINGS
    LOW BACK
    10/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: BACK EXTENSION RACK

    Training Benefit: STRENGTH
    Back Extension: One Leg, Rack #12253

    thumb_12253_lowbackextonelegrack1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LOW BACK
    10/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: BACK EXTENSION RACK

    Training Benefit: STRENGTH
    Back Extension: Prone, Combo, Bicep Curl, Glute-Hamstring Rack, Dumbbells

    thumb_gluts336.jpg
    Primary Muscles:
    BICEPS
    GLUTEALS
    LOW BACK

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: GLUTE HAMSTRING RACK

    Training Benefit: STRENGTH
    Back Extension: Prone, Physioball, Wall Support, Hands Overhead

    thumb_gluts102.jpg
    Primary Muscles:
    LOW BACK
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Back Extension: Prone, Pulse

    thumb_gluts4.jpg
    Primary Muscles:
    LOW BACK
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: NONE

    Training Benefit: STRENGTH
    Back Extension: Prone, Rack, Hands In Front, Dumbbell

    thumb_gluts207.jpg
    Primary Muscles:
    LOW BACK
    4+ MUSCLE GROUPS
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    SHOULDER (ALL)
    SHOULDER-FRONT

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BACK EXTENSION RACK

    Training Benefit: STRENGTH
    Back Extension: Prone, Rack, Hands Overhead

    thumb_gluts203.jpg
    Primary Muscles:
    LOW BACK
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BACK EXTENSION RACK

    Training Benefit: STRENGTH
    Back Extension: Rack, Resistance Band #12256

    thumb_12256_lowbackextrackband1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LOW BACK
    10/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: RESISTANCE BAND
    BACK EXTENSION RACK

    Training Benefit: STRENGTH
    Back Extension: Rack, Weight/Plate Behind Head #12255

    thumb_12255_lowbackextonrackplatebehindhead1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LOW BACK
    10/07 NEW EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: WEIGHT/PLATE
    BACK EXTENSION RACK

    Training Benefit: STRENGTH
    Back Extension: Seated, Combo, Wide Grip Row, Thumbs In, Resistance Band, Speed/

    thumb_gluts937.jpg
    Primary Muscles:
    LOW BACK
    4+ MUSCLE GROUPS
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    UPPER BACK
    BICEPS

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Back Extension: Seated, Cybex #451

    thumb_gluts174.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LOW BACK

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Back Extension: Seated, Machine

    thumb_gluts884.jpg
    Primary Muscles:
    LOW BACK
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Back Extension: Seated, Pulley, Pyramid Handle

    thumb_gluts225.jpg
    Primary Muscles:
    LOW BACK
    HAMSTRINGS
    GLUTEALS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY
    PYRAMID HANDLE (PULLEY)

    Training Benefit: STRENGTH
    Back Extension: Skydivers, Bosu, Legs off of Table, Arms in W #12270

    thumb_12270_lowbacksupermanwbosuendoftable1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS
    ROTATOR CUFF

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BOSU
    OFF THE TABLE

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Back Extension: Small Range, Medicine Ball Behind Head, Glut Ham Rack #12252

    thumb_12252_lowbackextgluthamracksmallrangemb1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LOW BACK
    10/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: MEDICINE BALL
    BACK EXTENSION RACK
    GLUTE HAMSTRING RACK

    Training Benefit: STRENGTH
    Backward Throw: Standing, Medicine Ball #486

    thumb_totalbody26.jpg
    Primary Muscles:
    CALVES
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LOW BACK
    QUADS
    SHOULDER (ALL)
    SHOULDER-FRONT
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: MEDICINE BALL

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Bench Press: Bridge, Narrow Grip, Thumbs Out, Barbell, Physioball

    thumb_triceps171.jpg
    Primary Muscles:
    TRICEPS
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: BARBELL
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Bicep Curl: Bridge, 360 Pulley, Bench

    thumb_biceps115.jpg
    Primary Muscles:
    BICEPS
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: STRENGTH
    Bicep Curl: Bridge, Pulley (Bench Height), Straight Bar, Bench

    thumb_biceps132.jpg
    Primary Muscles:
    BICEPS
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: BENCH
    PULLEY

    Training Benefit: STRENGTH
    Bicep Curl: Bridge, Pulley (High Position), Reverse, Physioball, 1 Arm

    thumb_biceps647.jpg
    Primary Muscles:
    BICEPS
    4+ MUSCLE GROUPS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    HAMSTRINGS
    FOREARMS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: PULLEY
    PHYSIOBALL

    Training Benefit: STRENGTH
    BALANCE/STABILITY
    Bicep Curl: Bridge, Pulley (High Position), Straight Bar, Bench

    thumb_biceps129.jpg
    Primary Muscles:
    BICEPS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    HAMSTRINGS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY
    BENCH

    Training Benefit: STRENGTH
    Bicep Curl: Bridge, Resistance Band (High Position)

    thumb_biceps44.jpg
    Primary Muscles:
    BICEPS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: STRENGTH
    Bicep Curl: Bridge, Resistance Band (High Position), 1 Leg

    thumb_biceps39.jpg
    Primary Muscles:
    BICEPS
    4+ MUSCLE GROUPS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    HAMSTRINGS
    HIP FLEXORS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    BENCH

    Training Benefit: STRENGTH
    Bicep Curl: Bridge, Resistance Band (High Position), Bosu

    thumb_biceps90.jpg
    Primary Muscles:
    BICEPS
    GLUTEALS
    LEGS (ACCESSORY, ALL)
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    BOSU

    Training Benefit: BALANCE/STABILITY
    STRENGTH

     

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