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Exercise Guides

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Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  

Abdominals

3/4 Sit-Up (not set)(not set)01Beginner0Pull1) Lie down on the floor and secure your feet. Your legs should be bent at the knees. <br /> 2) Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position. <br /> 3) Flex your hips and spine to raise your torso toward your knees. <br /> 4) At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down. <br /> 5) Repeat for the recommended amount of repetitions. <br /> Decline Crunch http://www.bodybuilding.com/exercises/detail/view/name/34-sit-up
  
Quadriceps
90-Degree Jump Squat Twist (not set)[6,8,9]01Beginner0Push1) Position your feet into a slightly wider than shoulder width stance with your toes slightly pointed out and knees slightly bent. Bring your arms to your chest, tucking in your elbows at your side. Keep your neck neutral and maintain a straight back. This will be your starting position. <br /> 2) Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. <br /> 3) Once you reach your bottom position, powerfully push through your heels to jump upwards. <br /> 4) As you ascend into the air, rotate 90-degrees to your right. <br /> 5) Once you land (land on balls of your feet), immediately transition into a subsequent squat and propel yourself upwards, again rotating 90-degrees. Repeat four times (a complete 360-degrees) for one repetition. <br /> 6) Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/90-degree-jump-squat-twist
  

Hamstrings

90/90 Hamstring ["Dynamic hamstring stretch"][6]00Beginner0Push1) Lie on your back, with one leg extended straight out. <br /> 2) With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position. <br /> 3) Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position. <br /> 4) Repeat for 10-20 repetitions, and then switch to the other leg.<br />   http://www.bodybuilding.com/exercises/detail/view/name/9090-hamstring
  
Abdominals
Ab Crunch Machine (not set)(not set)102Intermediate0Pull<br /> Caution:<br /> <br /> 1)For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.<br /> Toe Touching Crunches/
/ Cable Crunch/
/ Crunch - Legs On Exercise Ball
  http://www.bodybuilding.com/exercises/detail/view/name/ab-crunch-machine
  
Abdominals
Ab Roller ["Ab Wheel Rollout"," Ab Rollout"," Ab Roll Out"," Ab Roll-out"][1]111Intermediate0Pull1)Hold the Ab Roller with both hands and kneel on the floor.<br /> 2)Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.<br /> 3)Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.<br /> 4)After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.<br /> <br /> Caution:<br /> This exercise is not advised for people with lower back problems or hernias.<br /> <br /> Variations:<br /> If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the obliques.<br /> Barbell Ab Rollout/
/ Barbell Ab Rollout - On Knees
  http://www.bodybuilding.com/exercises/detail/view/name/ab-roller
  
Adductors
Adductor ["Foam Roll Inner Thigh"," Myofascial Release"](not set)82Intermediate0Static1)Lie face down with one leg on a foam roll.<br /> 2) Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated. <br /> 3)While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg. <br />   http://www.bodybuilding.com/exercises/detail/view/name/adductor
  

Adductors

Adductor/Groin ["Adductor Stretch"," Adductor PNF Stretch"," Groin PNF Stretch"](not set)00Intermediate0Static1) Lie on your back with your feet raised towards the ceiling. <br /> 2) Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position. <br /> 3) Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so. <br /> 4) Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.<br />   http://www.bodybuilding.com/exercises/detail/view/name/adductorgroin-
  
Abdominals
Advanced Kettlebell Windmill (not set)[8,9,1]92Intermediate0Push1) Clean and press a kettlebell overhead with one arm.<br /> 2) Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.<br /> 3) Lower yourself as far as possible.<br /> 4) Pause for a second and reverse the motion back to the starting position.<br />   http://www.bodybuilding.com/exercises/detail/view/name/advanced-kettlebell-windmill
  
Abdominals
Air Bike ["Bicycle Crunches"](not set)01Beginner0Pull1) Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.<br /> 2) Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.<br /> 3) Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.<br /> 4) Go back to the initial position as you breathe in.<br /> 5) Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.<br /> 6) Continue alternating in this manner until all of the recommended repetitions for each side have been completed.<br /> <br /> Notes:<br /> While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.<br /> Alternate Heel Touchers/
/ Cross-Body Crunch/
/ Russian Twist
  http://www.bodybuilding.com/exercises/detail/view/name/air-bike
  
Quadriceps
Air Jacks (not set)["1","6"]01Beginner0None Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head.<br /> Immediately reverse the motion by jumping back to the starting position.<br /> Repeat for the recommended amount of repetitions.<br />
  
Quadriceps
Alien Squat (not set)[5,6,8,9]01Beginner0Push1) Position your legs using a very wide stance with the toes slightly pointed out and knees slightly bent. Rest your hands on your hips. Keep your neck neutral and maintain a straight back. This will be your starting position. <br /> 2) Descend into a half squat by pushing your hips and butt back. Then push through your heels and jump straight up while simultaneously kicking each leg outward at a 45 degree angle. <br /> 3) Land back in the starting position and repeat for the recommended amount of repetitions or time. <br />   http://www.bodybuilding.com/exercises/detail/view/name/alien-squat
  
Quadriceps
All Fours Quad Stretch ["Pronated Hip Flexor Stretch"][14]00Intermediate0Static1) Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. <br /> 2) Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors. <br /> 3) Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides. <br />   http://www.bodybuilding.com/exercises/detail/view/name/all-fours-quad-stretch
  
Biceps
Alternate Hammer Curl ["Alternating Hammer Curl"," Neutral Grip Bicep Curl"," Dumbbell Curl with Neutral Grip"][7]42Beginner0Pull1) Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.<br /> 2) The palms of the hands should be facing your torso. This will be your starting position.<br /> 3) While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. <br /> Tip:<br /> Only the forearms should move.<br /> 4) Slowly begin to bring the dumbbells back to starting position as your breathe in.<br /> 5) Repeat the movement with the left hand. This equals one repetition.<br /> 6) Continue alternating in this manner for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.<br /> Same as the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Hammer+Curls">Hammer Curl</a> but you alternate arms.<br /> Cable Hammer Curls - Rope Attachment/
/ Cross Body Hammer Curl/
/ Reverse Barbell Preacher Curls
  http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl
  
Abdominals
Alternate Heel Touchers (not set)(not set)02Beginner0Pull1)Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.<br /> 2)Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.<br /> 3)Now go back slowly to the starting position as you inhale.<br /> 4)Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.<br /> 5)Continue alternating sides in this manner until all prescribed repetitions are done.<br /> <br /> Variations:<br /> None<br /> Cross-Body Crunch/
/ Oblique Crunches/
/ Tuck Crunch
  http://www.bodybuilding.com/exercises/detail/view/name/alternate-heel-touchers
  
Biceps
Alternate Incline Dumbbell Curl ["Alternating Incline Dumbbell Curl"," Alternating Incline Bicep Curl"][7]42Beginner0Pull1) Sit down on an incline bench with a dumbbell in each hand being held at arms length. <br /> Tip:<br /> Keep the elbows close to the torso.This will be your starting position.<br /> 2) While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. <br /> Tip:<br /> Only the forearms should move.<br /> 3) Slowly begin to bring the dumbbell back to starting position as your breathe in.<br /> 4) Repeat the movement with the left hand. This equals one repetition.<br /> 5) Continue alternating in this manner for the recommended amount of repetitions.<br /> Just like the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Incline+Dumbbell+Curl">Incline Dumbbell Curl</a> but only one arm at a time.<br /> Drag Curl/
/ Incline Dumbbell Curl
  http://www.bodybuilding.com/exercises/detail/view/name/alternate-incline-dumbbell-curl
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