Hammer Curls - Two Arm
This is a great movement to help prevent elbow, pec and shoulder tendon injuries.
Full Swings
Movement begins with loading hips with a pullthrough and exploding into hip extension providing momentum to move DB into overhead locked position
Free Standing DB Row
The only advice that I have for those of you that want to try this exercise is this; make sure you have a strong and conditioned lower back that has very good static strength.
Decline Rope Rows
These are the same as “fat man rows” except the grip is taxed to a much greater degree.
Russian Twist with Sledge
Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.
Dumbbell Chest Supported Row
Flex elbows and retract scapula until upper arm is approximately level with torso
Shoulder Press Pushup
This is a great variation of shoulder press instead of using dumbbells or a barbell.
Decline Plate Extensions
Exercise should be done by grabbing Olympics plates or dumbbells while on a decline bench.
Side Pillar with X-Vest
The side pillar is an exercise for the abdominal that is quite different then what we are used to.
DB Hip Flexor Warmup
Exercise should be done by grabbing a db and resting it on the quad as far away from the hip joint as possible.
Side Plank with Inside Leg Raise
This version of the side plank is more difficult than the standard version.
Side Plank with Top Leg Raise
This version of the side plank is more difficult than the standard version.
DB Bench Press, Palms Facing
This variation of the dumbbell bench press is probably the easiest on your shoulders.
Side to Side Push up
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.
Calf Raise - Standing with Dumbbell
This is a great movement for increasing the vertical jump and many other things.
Side to Side Ring Pull-ups
Pulling from one side to the other shifts some slight weight more to one side than the other.
Braced Squats - Version 2
Maintain upright, neutral torso posture throughout the execution of squat.
Sledge - One Arm Around Head
This is a great shoulder mobility movement and serves as a great warm up exercise
Spiderman Push ups
This is another great variation of the pushup to make it harder and involve your abs more.
Step Ups
This is a great single leg exercise that will strengthen your quads, hamstrings and glutes.
Straight-Leg Hamstring Raises
This exercise is one of the best ways to dynamically stretch the hamstrings.