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    Jumping Jacks, Jump, Pull Up (Thumbs Out, Wide Grip): 1 Arm Pull Up, Combo, Spee

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs Out, Wide Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Pull Up: Thumbs Facing In, Bosu, Smith Rack, Speed/Power Rep #12566

    thumb_12566_upbacksquatjumppullupbosusmith1exercise.jpg
    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    UPPER BACK
    TOTAL BODY-OVERALL
    CARDIO BURST
    11/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: BOSU
    SMITH RACK

    Training Benefit: POWER/SPEED
    STRENGTH
    Jumping Squat to Pull Up: Rings, Speed/Power Rep#12532

    thumb_12532_upbackpullupsquatjumpsrings2exercise.jpg
    Primary Muscles:
    4+ MUSCLE
    CALVES
    GLUTEALS
    HAMSTRINGS
    LEGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    UPPER BACK
    TOTAL BODY-OVERALL
    CARDIO BURST
    11/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: RINGS

    Training Benefit: POWER/SPEED
    STRENGTH
    Jumps: Squat, Combo, Catch and Throw in Midair, Partner, Medicine Ball

    no photo
    Primary Muscles:
    LEGS-OVERALL
    4+ MUSCLE GROUPS
    QUADS
    GLUTEALS
    HAMSTRINGS
    CALVES
    CHEST
    UPPER BACK
    LEGS (ACCESSORY, ALL)
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: PARTNER
    MEDICINE BALL

    Training Benefit: POWER/SPEED
    CARDIO BURST
    L Drag/Body Rope Climb: Playground Slide, Rope #12936

    thumb_12936_1videojpeg.jpg
    Primary Muscles:
    BICEPS
    GRIP
    UPPER BACK
    02/08 NEW EXERCISE
    YOUTUBE EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    Training Benefit: AGILITY
    STRENGTH
    L Drag: Slideboard, Bodyweightculture.com #12935

    thumb_12935_1videojpeg.jpg
    Primary Muscles:
    UPPER BACK
    03/08 NEW EXERCISE
    VIDEO EXERCISE

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment:
    Training Benefit: STRENGTH
    L Sit Pullups: #12842

    thumb_12842_videojpeg.jpg
    Primary Muscles:
    ABDOMINALS (ALL)
    UPPER BACK
    02/08 NEW EXERCISE
    YOUTUBE EXERCISE

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment:
    Training Benefit: STRENGTH
    Lat Pull Individual Machine: Seated, Thumbs Out, 1 Arm

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Lat Pull Individual Machine: Seated, Thumbs Out, Alternate

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Lat Pull Individual Machine: Seated, Wide Grip, Thumbs Back, 1 Arm

    thumb_upperback99.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Lat Pull Individual Machine: Seated, Wide Grip, Thumbs Back, Alternate

    thumb_upperback99.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Lat Pull Individual Machine: Seated, Wide Grip, Thumbs In

    thumb_upperback99.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Lat Pull Rack: Prone, Thumbs Out

    thumb_upperback84.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Lat Pull Rack: Prone, Thumbs Out, 1 Arm

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Lat Pull Rack: Prone, Thumbs Up, Wide Grip, 1 Arm

    thumb_upperback87.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Lat Pull Rack: Prone, Wide Grip, Thumbs In

    thumb_upperback82.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Lat Pull Rack: Prone, Wide Grip, Thumbs In, 1 Arm

    thumb_upperback89.jpg
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Lat Pull: Bent Over, Thumbs Out, Straight Arm, Dumbbell, Physioball, Supported 1

    no photo
    Primary Muscles:
    UPPER BACK
    LOW BACK

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: DUMBBELLS
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bent Over, Thumbs Up, Straight Arm, Dumbbell, Physioball, Supported 1

    no photo
    Primary Muscles:
    UPPER BACK
    LOW BACK

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: DUMBBELLS
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge w/Resistance Band, Thumbs In, Straight Arm, Resistance Band

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS
    OUTER THIGH
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, 360 Pulley, Bench

    thumb_upperback194.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, 360 Pulley, Bench, 1 Leg

    thumb_upperback199.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, 1 Leg

    thumb_upperback27.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS
    HIP FLEXORS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, 1 Leg, Alternate

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS
    HIP FLEXORS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, Bosu (Feet)

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    BOSU

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, Bosu (Feet), 1 Leg

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS
    HIP FLEXORS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    BOSU

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, Physioball (Upper Ba

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, Unstable Surface (Fe

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    UNSTABLE SURFACE

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs In, Resistance Band, Weight/Plate

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    WEIGHT/PLATE

    Training Benefit: STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs Out, 360 Pulley, Bench

    thumb_upperback201.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: STRENGTH
    Lat Pull: Bridge, Straight Arm, Thumbs Out, 360 Pulley, Physioball (Upper Back)

    thumb_upperback207.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    CHEST
    GLUTEALS
    HAMSTRINGS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    PHYSIOBALL

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Thumbs In, 360 Pulley, Bench, Alternate

    thumb_upperback196.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    BICEPS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: STRENGTH
    Lat Pull: Bridge, Thumbs In, 360 Pulley, Straight Arm, Bench, 1 Arm

    thumb_upperback196.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    BICEPS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: STRENGTH
    Lat Pull: Bridge, Thumbs In, Resistance Band, Ankle Weight, 1 Leg

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    HIP FLEXORS
    BICEPS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    ANKLE WEIGHTS

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Thumbs In, Resistance Band, Discs (Feet)

    no photo
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    BICEPS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    DISCS

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Lat Pull: Bridge, Thumbs In, Resistance Band, Physioball, 1 Arm

    thumb_upperback639.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    BICEPS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    PHYSIOBALL

    Training Benefit: STRENGTH
    BALANCE/STABILITY
    Lat Pull: Bridge, Thumbs In, Resistance Band, Physioball, Alternate

    thumb_upperback636.jpg
    Primary Muscles:
    UPPER BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    BICEPS

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: RESISTANCE BAND
    PHYSIOBALL

    Training Benefit: STRENGTH
    BALANCE/STABILITY
    Lat Pull: Kneeling, Narrow Grip, Thumbs In, Lat Bar, Pulley

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Lat Pull: Kneeling, Narrow Grip, Thumbs In, Lat Bar, Pulley, Pulse

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Lat Pull: Kneeling, Narrow Grip, Thumbs Up, Lat Bar, Pulley, Towel

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS
    GRIP

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY
    TOWEL

    Training Benefit: STRENGTH
    Lat Pull: Kneeling, Thumbs In, Narrow Grip, Pulley, Single Handle, 1 Arm

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Lat Pull: Kneeling, Thumbs Out, Lat Bar, Pulley

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Lat Pull: Kneeling, Thumbs Out, Lat Bar, Pulley, Pulse

    no photo
    Primary Muscles:
    UPPER BACK
    BICEPS

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Lat Pull: One Arm, Hold Mid Squat Position #13072

    thumb_13072_1videojpeg.jpg
    Primary Muscles:
    UPPER BACK
    03/08 NEW EXERCISE
    VIDEO EXERCISE

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: MACHINE

    Training Benefit: STRENGTH
    Lat Pull: Overhead Combo with Chest Fly, Decline Bench, Dumbbell, Supine #12494

    thumb_12494_upbacklatpullchestflydeclinedb668exercise.jpg
    Primary Muscles:
    CHEST
    SHOULDER (ALL)
    SHOULDER-FRONT
    UPPER BACK
    11/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: DUMBBELLS
    DECLINE BENCH

    Lat Pull: Overhead Combo with Chest Fly, Dumbbell, Supine #12493

    thumb_12493_videojpeg.jpg
    Primary Muscles:
    CHEST
    SHOULDER (ALL)
    SHOULDER-FRONT
    UPPER BACK
    11/07 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: DUMBBELLS

    Training Benefit: STRENGTH
    Lat Pull: Prone, Straight Arm, Thumbs In, Incline Bench, 360 Pulley, 1 Arm

    thumb_upperback981.jpg
    Primary Muscles:
    UPPER BACK
    CHEST


    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: INCLINE BENCH
    360 PULLEY MACHINE

    Training Benefit: STRENGTH
    Lat Pull: Prone, Straight Arm, Thumbs In, Incline Bench, 360 Pulley, Alternate

    thumb_upperback981.jpg
    Primary Muscles:
    UPPER BACK
    CHEST


    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: INCLINE BENCH
    360 PULLEY MACHINE

    Training Benefit: STRENGTH
    Lat Pull: Prone, Straight Arm, Thumbs In, Resistance Band, Bench

    no photo
    Primary Muscles:
    UPPER BACK
    CHEST


    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: RESISTANCE BAND
    BENCH

    Training Benefit: STRENGTH

     

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