Here you will find a catalog of exercises from the most basic to the most ridiculously challenging. Feel free to browse. But keep in mind the laws of proper progression.  Do not attempt an exercise unless you have proper instruction and have mastered the simpler variations of that exercise (e.g. you should not try push-ups on a stability ball if you lack the core strength to hold yourself up during standard push-ups).

 

And of course, every workout should include a thorough warm-up. Instead of hopping on a bike or treadmill, try one of these total-body, functional warm-ups:

 

- The 3-D Dumbbell Matrix

- Dumbbell Wood Chops

- Inchworms & Spidermans

 

The exercises below are organized by function based on the Four Pillars of Human Movement as defined by Juan Carlos Santana. While any one exercise may serve several functions, exercises are categorized based on where the primary Pillar is stressed.

 

Note: Exercises on this list are continually being added and updated. For the latest updates:

 

Locomotion	Level Change	Rotation	Push	Pull
1-leg SB Leg Curl	1-leg squat pull-up	Band Circles	Partner Low 5 push-up	Side Plank band row
1-arm cable reverse Lunge & Row	Prisoner Bench Squat	Band Figure 8's	1-leg SB DB Overhead Press	1-arm reclined Pull-ups
BOSU Reverse Lunge with Ball Throw	1-leg Eccentric Bench Squat	Plank Scales	T-stab. push-up	Band RDL Row
2-Leg Hip Raise	Stationary Lunge	SB 1-Leg Skiier with band	Modified slide-out push-up	1-Leg Alternating Band Row
1-Leg Hip Raise	Step-ups	Med. Ball Russian Twist	SB DB Tricep Extension	Med Ball Slams
SB Hip Raise	Deadlift (kettlebell or dumbbell)		1-leg, 2-arm band Chest Press	Stability Ball Y's, T's, W's
SB 1-leg Hip Raise	Kettlebell Clean and Press		Modified Push-ups	1-arm, 1-leg DB Row
Barbell Reverse Lunge	Jump Squats		SB Push-ups (Wall)	Angled Pull-ups
	Med Ball Static Lunge with Rotation		SB Push-ups	Med. Ball Ivy-League Crunches
	Med Ball Squat and Press		Plank Get-ups
	Med Ball Push Squat		Modified Drop Push-ups
			Med Ball Toe Touch
			Med Ball Push-Up
			Double Med Ball Push-Up

 

 

The real benefit of exercise comes during the recovery from that exercise. Enhance your recovery, relieve tight muscles, and improve the quality of your workouts by foam rolling on a regular basis. Select a muscle group below to see an example of self-myofascial release. For more instruction on foam rolling, contact a certified personal trainer:

IT Band	Quadriceps	Glutes
Calves	Adductors	Upper Back

To order foam rollers: