Sledgehammer Training

Primary Muscle Being Worked:      FOREARMS, CORE
Secondary Muscle Being Worked:  BACK, SHOULDER, TRAP, ARMS

• Face tire and plant feet flat on ground
• Left foot forward , right leg back
• Grip hammer with left hand under, right hand on top
• Swing hammer around right side, over head and down ( Breathe OUT)
• Repeat motion and alternate sides

Treadmill Footwork Fun

Primary Muscle Being Worked:  CALVES

• Practice on floor, then progress to treadmill at slow pace
• Start by walking sideways on balls of your feet
• Going to your right, step left foot in front of you right foot
• Quickly move right foot to the right
• Then switch and step left foot behind right , rotating your hips
• Quickly move right foot to the right
• Alternate side and move to left

Weighted Bridge Exercise

Primary Muscle Being Worked:      RECTUS ABDOMINUS, GLUTE
Secondary Muscle Being Worked:  HAMSTRING, ERECTOR SPINAE (lower back), ADDUCTOR (inner thigh)

• Lie on your back with knees bent up and feet flat on ground
• Keep legs hip width apart, knees in alignment with toes
• Place barbell over waist, (use a padding for comfort support)
• Slowly raise hips up and draw stomach in
• Squeeze your abdomen and glutes (should also feel your lower back tighten)
• Body should form a straight line from knees to shoulders
• Hold this position for 2-4 secs and return to starting position

Muscle Ups

Primary Muscle Being Worked:       CHEST, BACK, SHOULDERS, BICEPS, TRICEPS
Secondary Muscle Being Worked:   CORE

• There are different progressions
• Must be able to do a regular pull-up
• Must have core strength
• Swing using kipping motion
• Pull up to chest
• Use a box to jump on, this will help you get over the bar and learn how to press up
• Once you can successfully do all of these, then do without box as shown in video!

Leg Raise to Pulse Up

Primary Muscle Being Worked:      UPPER ABDOMEN, LOWER ABDOMEN
Secondary Muscle Being Worked:  HIP, INNER THIGH (Adductor)

• Refer to previous posts for LEG RAISES and PULSE-UPS
• Press barbell up and hold with arms extended
• Raise legs up slowly 
• At 90* angle, thrust lower torso to sky, lifting hips off floor (Breathe OUT)
• Slowly come down and lower legs about inch or two off floor (Breathe IN)

Hanging Leg Raises

Primary Muscle Being Worked:        ABDOMINAL
Secondary Muscle Being Worked:    LATS

• Hang from bar
• Keep legs straight
• Tighten your core 
• Slowly raise legs up until at 90* angle or as high as can tolerate ( Breathe OUT)
• Slowly lower legs to starting position (Breathe IN)

L-sit (core exercise)

Primary Muscle Being Worked:     TRICEPS, ABS, HIP FLEXOR

• Position body between bars, dumbells, parallettes, etc.
• Grasp with palms facing down
• With legs extended in front, push torso up
• Legs should be kept together and parallel to floor
• Shoulders down, arms straight and hold for as long as possible

Gravity Boots

Primary Muscle Being Worked:     CORE, LATS, BACK

BENEFITS:

• Spinal decompression (a form of traction, spine can properly align)
• Back pain relief (gravity takes pressure off spine)
• Headache relief 
• Great way to work the abs