Download - Exercise Substitions · 2015-02-23 · Grip the bar using a medium-width grip. Have your spotter help you take the bar from the rack. Keeping your elbows close to your sides, lower

b 2013 © Early To Rise PublishingTurbulence Training

Use this guide as a supplement to the Workout Guides, or use the exercises in your favorite workout program.

The exercise substitutions can be used to find alternate exercises according to your strength and training level.

If you have any questions about the exercises or substitutions not covered here, email us at:

[email protected]

You can also view this guide on the website at:https://members.earlytorise.com/turbulence-training-20/

Or, click the blue bar with the exercise name at the top of the page to go to the exercise description on the website.

Then, click the title on the website to expand the description.

TT Exercise Guide & Substitutions

http://www.turbulencetraining.com

mailto:[email protected]

https://members.earlytorise.com/turbulence-training-20/

http://www.turbulencetraining.com/exercise-substition/





3 2013 © Early To Rise PublishingTurbulence Training

Exercise Description

Hold a kettlebell or dumbbell at shoulder height with your palm facing away from your body. Let the other arm hang free at your side.

Squat to at least parallel, maintaining an upright torso.

Return to the standing position while simultaneously pressing the weight overhead.

Do all reps on one side then switch.

1-Arm Dumbbell Squat & Press Extension

Exercise Substitions

EASIER Medicine Ball Squat Press

BODYWEIGHT Prisoner Squat


http://www.turbulencetraining.com/exercise-substitution/#1-armdumbbellsquatandpressextension



Stand with your feet slightly greater than shoulder-width apart.

Pick one foot off the ground and extend that foot backward.

Contract your glutes, brace your abs and keep your spine in a neutral position.

Let your arms hang at your sides. Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Go slowly and focus on balance.

Go until your thigh is parallel to the floor, but keep your lower back flat.

Push with your buttocks, hamstrings, and quadriceps to return to the start position.

Complete all the given repetitions for one leg and then switch.

1-Leg Deadlift


http://www.turbulencetraining.com/exercise-substitution/#1-legdeadlift



Lie on your back with your knees bent and feet flat on the floor.

Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.

Using the right glute, bridge your hips up.

Keep your abs braced. Do not use your low back to do this exercise.

Slowly lower your hips down until they are an inch above the ground.

Perform all reps for one leg and then switch sides.

1-Leg Hip Extension


HARDER 1-Leg Hip Extension with Foot on Bench

EASIER Lying Hip Extension


http://www.turbulencetraining.com/exercise-substitution/#1-leghipextension



1-Leg Hip Extension with Foot on Bench

Lie on your back with your knees bent and the heel of one foot on a bench and the other foot flat on the floor.

Brace your abs, and bridge your hips up.

Drive the heel of the elevated foot into the bench and bridge your hips up higher.

Keep your abs braced. Do not use your low back to do this exercise.


Perform all reps for one leg and then switch sides.


http://www.turbulencetraining.com/exercise-substitution/#1-leghipextensionwithfootonbench



1-Leg RDL

Keep your lower back arched and bend forward by pushing your hips back.

Repeat all reps for one side then switch.

Stand on one leg with a small bend in that knee. The other leg is bent back.

Keep your knee slightly bent, back arched, and try to keep the other leg straight.


http://www.turbulencetraining.com/exercise-substitution/#1legrdl

8i 2013 © Early To Rise PublishingTurbulence Training


1-Leg Stability Ball Leg Curl

Lie on your back with the soles of your feet on a medium-sized Stability Ball.

Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.

Keep only one foot on the ball and raise the other one up in the air.

Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged.

Pause and slowly return the ball to the start position while keeping the hips bridged.


http://www.turbulencetraining.com/exercise-substitution/#1legstabilityballlegcurl



Start by placing your feet into the TRX and positioning your body in a pushup/plank position.

Brace your abs to prevent the back from sagging down, then pull the knees into the chest. Return the knees to the starting position.

Finally complete a pushup keeping your abs braced and pulling your elbows back.

Atomic Pushup


http://www.turbulencetraining.com/exercise-substitution/#atomicpushup



Hold a resistance band with your hands spaced shoulder width apart.

Using light to moderate tension, pull the band apart by squeezing your shoulder blades together. Slowly return to the start position.

Band Pull


HARDER Pull Ups

BODYWEIGHT TRX* Bodyweight Row


http://www.turbulencetraining.com/exercise-substitution/#bandpull



Hold a barbell at arm’s length with a shoulder-width grip.

Keep your abs braced and curl the barbell up to chest height.

Slowly lower. Don’t bend back. Keep an upright posture.

Barbell Curls


EASIER Dumbbell Curl

BODYWEIGHT TRX Biceps Curls


http://www.turbulencetraining.com/exercise-substitution/#barbellcurls



Stand with your feet shoulder-width apart. Rest a barbell on your back.

Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

Step forward with right leg, resting the toe on the ground.

Squat straight down with the left leg supporting the body weight. Lower yourself until your left thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the left leg. Focus on pushing with glutes and hamstrings. Repeat by stepping with your left leg.

Barbell Lunge


http://www.turbulencetraining.com/exercise-substitution/#barbelllunge



Barbell RDL

Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.

Hold a barbell at arms length. Stand with your feet shoulder-width apart.

Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.

Keep the barbell as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.

Reverse the movement before your back starts to round.

Extend at the hips, contracting your hamstrings and buttocks, to stand up.

Pull with your upper back and bring your torso upright. Keep the barbell close to your body and exhale as you reach the top of the movement.

Perform each rep with 100% concentration. Do NOT round your lower back.


EASIER Dumbbell Romanian Deadlift (RDL)

BODYWEIGHT 1-Leg RDL


http://www.turbulencetraining.com/exercise-substitution/#barbellRDL



Barbell Reverse Lunge | Alternating

Stand with your feet shoulder-width apart. Rest a barbell on your back.


Step backward with right leg, resting the toe on the ground.

Squat straight down with the left leg supporting the body weight. Lower yourself until your left thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the left leg. Focus on pushing with glutes and hamstrings. Repeat by stepping back with your left leg.


EASIER Dumbbell Reverse Lunge

BODYWEIGHT Bodyweight Reverse Lunges


http://www.turbulencetraining.com/exercise-substitution/#barbellreverselungealternating



Barbell Squats

Set the bar up at chest level in the squat rack.

Step under the bar and rest the barbell on the traps.

Your grip on the bar should be narrow, yet comfortable.

Position the feet and hips under bar, take it off the rack and take 2 small steps back.

Your feet should be shoulder-width apart.

Start the movement at the hip joint. Push your butt backward and “sit back into a chair”.

Make your butt go back as far as possible and keep your knees out.

Squat as deep as possible, but keep your low back tensed in a neutral position.


Do NOT round your lower back.


EASIER Dumbbell Squats



http://www.turbulencetraining.com/exercise-substitution/#barbellsquats



Bench Press

Keep your feet flat on the floor, legs bent, and upper back flat against the bench.

Grip the bar using a medium-width grip.

Have your spotter help you take the bar from the rack.

Keeping your elbows close to your sides, lower the bar straight down to the bottom of your chest.

Pause briefly and then press the bar back up above the chest in a straight line.


http://www.turbulencetraining.com/exercise-substitution/#benchpress



Bird Dog

Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours”. Brace your abs.

Raise your right hand and left leg simultaneously while keeping your abs braced.

Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.

Hold for 3-5 seconds and then slowly lower without rotating your pelvis.


http://www.turbulencetraining.com/exercise-substitution/#birddog



Bodysaw

Support your weight on your forearms and your toes. Put your toes on a towel if you are on a wood floor. If you are on carpet, put your toes on a weight plate.

Keep your abs braced and breathe normally.

Slide your feet out behind you 6 inches and then slide them back in.

It’s tough to see in the photos, but you’ll feel it when you try it!


http://www.turbulencetraining.com/exercise-substitution/#bodysaw



Bodyweight Bulgarian Split Squat (BGSS)

Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed.

Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.


Lower your body until your front thigh is parallel to the ground.

Keep your upper body upright and your lower back flat.

Push up to the upright position. Stay in a split-squat stance.

Perform all reps for one leg and then switch.


HARDER Goblet Bulgarian Split Squats

EASIER Bodyweight Split Squat


http://www.turbulencetraining.com/exercise-substitution/#bgss



Bodyweight Reverse Lunge

Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed.


Step backward with left leg, resting the toe on the ground.

Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the left leg. Focus on pushing with glutes and hamstrings. Complete all reps on one side before switching.

When you are strong enough, hold dumbbells in your hands to increase intensity.


HARDER Dumbbell Reverse Lunge



http://www.turbulencetraining.com/exercise-substitution/#bodyweightreverselunge



Bodyweight Split Squat

Stand with your feet shoulder-width apart.

Step forward with your one leg, taking a slightly larger than normal step.

Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent.




Push up to the upright position, but don’t step back. Stay in a split-squat stance.



http://www.turbulencetraining.com/exercise-substitution/#bodyweightsplitsquat



Bodyweight Squat

Stand with your feet just greater than shoulder-width apart.

Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.


Don’t let your lower back become rounded.

Push with your glutes, hamstrings, and quadriceps to return to the start position.


HARDER Dumbbell Squat

HARDEST Barbell Squat


http://www.turbulencetraining.com/exercise-substitution/#bodyweightsquat



Burpees


Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.

You can add a vertical jump at the end as well.


EASIER Mountain Climbers


http://www.turbulencetraining.com/exercise-substitution/#burpees



Cable Lateral Raises

Stand beside the cable stack holding a cable handle in one hand.

Lean forward slightly from the waist, maintaining braced abs and an arched low back.

Raise the handle up to the side to shoulder height and return with control.


HARDER Dumbbell Lateral Raise with Slight Forward Lean

HARDEST Band Pull


http://www.turbulencetraining.com/exercise-substitution/#cablelateralraises




HARDER Pull-Ups

BODYWEIGHT TRX Bodyweight Row

Take underhand grip on the bar with the palms facing you.

Pull your body up until the chest reaches bar level.

Slowly lower yourself but do not let your body swing and do not use momentum.

Chin-Ups


http://www.turbulencetraining.com/exercise-substitution/#chinups




EASIER Kneeling Close-Grip Pushup

HARDER Decline Pushup

Close-Grip Pushup

Keep the abs braced and body in a straight line from toes/knees to shoulders.

Place the hands on the floor shoulder-width apart.

Slowly lower yourself down until you are an inch off the ground.

Tuck your elbows into your sides as you lower your body.

Push through your chest, shoulders and triceps to return to the start position.

Keep your body in a straight line at all times and elbows tucked in.


http://www.turbulencetraining.com/exercise-substitution/#closegrippushup





BODYWEIGHT Jumping Jacks

Cross-Body Mountain Climbers

Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag.

Keep your abs braced and slowly return your leg to the start position.

Alternate sides until you complete all of the required repetitions.


http://www.turbulencetraining.com/exercise-substitution/#crossbodymountainclimbers



Set an incline bench two notches above the lat position. Lie on the bench and hold one dumbbell at arms length above the chest. The other arm can hang free.

Slowly lower the dumbbell to chest level and press it straight back up.

Do all reps for one side and switch.

Dumbbell 1-Arm Incline Chest Press


http://www.turbulencetraining.com/exercise-substitution/#dumbbell1arminclinechestpress




EASIER Dumbbell Push Press

BODYWEIGHT Shoulder Press Pushup

Dumbbell 1-Arm Standing Shoulder Press

Stand with your hips back, knees bent and abs braced.

Hold one dumbbell at shoulder level and place the other on your obliques.

Press the dumbbell overhead and slowly lower to the start position.

Do not arch your back. Stand upright. Do all reps on one side and switch.


http://www.turbulencetraining.com/exercise-substitution/#dumbbell1armstandingshoulderpress





BODYWEIGHT TRX Biceps Curls

Dumbbell Biceps Curl with Palms Up

Stand and hold dumbbells at arm’s length and palms up.

Keep your knees slightly bent, chest up, and shoulders back.

Curl the dumbbells up to shoulder height while maintaining a flat back.

Slowly return to the start position.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellbicepscurlwithpalmsup




HARDER Bench Press

BODYWEIGHT Push-Ups

Dumbbell Chest Press

Hold the dumbbells above your chest with your palms turned toward your feet.

Lower the dumbbells to chest level.

Pause briefly and press the dumbbells straight up above the chest.

Squeeze your chest muscles together as your press the dumbbells up.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellchestpress




EASIER Dumbbell Two Arm Row

HARDER Dumbbell Renegade Row | Alternating

BODYWEIGHT TRX Inverted Row

Dumbbell Chest Supported Row (CSR)

Lie with your chest supported by an incline bench. Your arms should hang to the floor. Adjust the bench to the appropriate height.

Grab a dumbbell in each hand and bring your shoulder blades together, and row the dumbbells up to your stomach. Squeeze your shoulder blades together.



http://www.turbulencetraining.com/exercise-substitution/#dumbbellcsr



Stand and hold dumbbells at arm’s length.

Keep your knees slightly bent, chest up, and shoulders back.

Curl the dumbbells up to shoulder height while maintaining a flat back.


Dumbbell Curl


HARDER Barbell Curl

BODYWEIGHT TRX Biceps Curl


http://www.turbulencetraining.com/exercise-substitution/#dumbbellcurl




HARDER Barbell Curl

BODYWEIGHT TRX Biceps Curl

Dumbbell Incline Curl

Lie on an incline bench holding a pair of dumbbells with your arms extended.

Keeping your abs braced, bring the dumbbells up towards your shoulders.

Slowly lower the dumbbells back to the starting position.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellinclinecurl




BODYWEIGHT Wide-Grip Pushup

Dumbbell Incline Fly Press

Set up a bench with a moderate incline (1-2 notches above flat).

Hold the dumbbells above your chest with your palms turned toward one another.

Slowly lower the dumbbells out to each side and lower to chest level.

Bring the dumbbells in to the chest as if you were doing regular chest presses.

Press the dumbbells straight up above the chest.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellinclineflypress




HARDER Dumbbell 1-Arm Incline Chest Press

BODYWEIGHT Elevated Pushup

Dumbbell Incline Press

Lie on a bench with the backrest inclined at 45-60 degrees.


Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellinclinepress



Dumbbell Lateral Raise with Slight Forward Lean

Hold a dumbbell in each hand. Lean forward slightly from the waist, maintaining braced abs and a arched low back.

Raise the dumbbells up to the side and return with control.


http://www.turbulencetraining.com/exercise-substitution/#dumbbelllateralraisewithslightforwardlean




HARDER Dumbbell 1-Arm Incline Chest Press


Lie on a bench with the backrest inclined at the lowest setting.

NOTE: The bench is this photo will not go lower, but you should use a lower setting… as close to flat as possible.


Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

Dumbbell Low-Incline Press


http://www.turbulencetraining.com/exercise-substitution/#dumbbelllowinclinepress




HARDER Dips

BODYWEIGHT TRX Triceps Extension

Lie on your back on a bench.

Hold two dumbbells above your chest, with your palms facing each other.

Slowly lower them beside your head. Extend your arms back up.

Dumbbell Lying Triceps Extensions


http://www.turbulencetraining.com/exercise-substitution/#dumbbelllyingtricepsextensions






Dumbbell Push Press

Hold dumbbells at shoulder level and stand with a slight bend in your knees.


Start the movement with a rapid, yet small, dip at the knees.

Explode up and press the dumbbells overhead until your arms are fully extended.

Slowly lower the dumbbells back to shoulder level.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellpushpress




BODYWEIGHT TRX Y’s

Dumbbell Rear-Deltoid Raise


Stand with your knees bent slightly and your upper body bent parallel to floor.

Perform a lateral raise, lifting the dumbbells up and out to the side.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellreardeltoidraise



Dumbbell Renegade Row | Alternating

Start in the pushup position with your hands wrapped around two light dumbbells.

Keep your abs braced and row one dumbbell up to your ribcage.

Slowly lower under control and alternate sides.


EASIER Dumbbell Two Arm Row

BODYWEIGHT TRX Inverted Row


http://www.turbulencetraining.com/exercise-substitution/#dumbbellrenegaderowalternating



Dumbbell Reverse Lunge

Stand with your feet shoulder-width apart. Hold DB’s in each hand.


Step backward with left leg, resting the toe on the ground.

Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings. Do all reps on one side then switch.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellreverselunge



Dumbbell Romanian Deadlift (RDL)


Hold dumbbells at arms length. Stand with your feet shoulder-width apart. Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.

Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.

Reverse the movement before your back starts to round.

Extend at the hips, contracting your hamstrings and buttocks, to stand up.

Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and exhale as you reach the top of the movement.

Perform each rep with 100% concentration. Do NOT round your lower back.


HARDER Barbell RDL

BODYWEIGHT 1-Leg RDL


http://www.turbulencetraining.com/exercise-substitution/#dumbbellRDL





BODYWEIGHT TRX Row

Dumbbell Row

Rest the left hand and left knee on a flat bench, lean over and keep the back flat.

Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen.

Keep the low back tensed in a neutral position and the elbow tight to the side.



http://www.turbulencetraining.com/exercise-substitution/#dumbbellrow



Dumbbell Seated Shoulder Press

Start by sitting on a bench in the upright position with the bench set at the straight up position.

Grab dumbbells and hold them at shoulder height, hands angled out at 45 degrees.

Brace your abs to prevent the back from arching and press the dumbbells above your head keeping your hands at that 45-degree angle to reduce stress on shoulders.

Control the dumbbells back to shoulder height and repeat the motion.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellseatedshoulderpress



Dumbbell Shoulder Press with Split Stance

Stand in a split stance with holding a pair of dumbbells at shoulder height.

Press the dumbbells straight up, keeping the abs braced.

Under control, bring the dumbbells back to the starting position.

Repeat as necessary.




http://www.turbulencetraining.com/exercise-substitution/#dumbbellshoulderpresswithsplitstance



Dumbbell Shrug

Start by holding a relatively heavy set of dumbbells in your hands and stand leaning forward at a slight angle.

Bring your shoulders up to your ears and hold this position for a second.

Release the tension of the shrug and return to the starting position.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellshrug



Dumbbell Split Squat

Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.









HARDER Bodyweight Bulgarian Split Squat (BGSS)

BODYWEIGHT Bodyweight Split Squat


http://www.turbulencetraining.com/exercise-substitution/#dumbbellsplitsquat



Dumbbell Squats


Start the movement at the hip joint. Push your hips backward and “sit back”.



For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.

Keep your low back arched. Do NOT round your low back.


HARDER Barbell Squat

EASIER Goblet Squat



http://www.turbulencetraining.com/exercise-substitution/#dumbbellsquats



Dumbbell Squeeze Press

Lie on a flat bench and hold the dumbbells above your chest.

The dumbbells should be touching one another with your palms in a neutral grip.

Lower the dumbbells to chest level while keeping your elbows tucked into your side.

Press the dumbbells straight up above the chest.

The dumbbells should remain in contact at all times.

http://www.youtube.com/watch?v=6PFlUoup01Y



Watch a clip on YouTube


http://www.turbulencetraining.com/exercise-substitution/#dumbbellsqueezepress

http://www.youtube.com/watch?v=6PFlUoup01Y




EASIER Goblet Step-Up

BODYWEIGHT Step-Up

Dumbbell Step-up

Stand facing a bench. Place one foot on the bench and the other on the floor.

Hold dumbbells in hand if needed.

With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position.

Lower your body under control. Pause briefly at the bottom and repeat.

Complete all reps for one side before changing legs.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellstepup



Dumbbell Two Arm Row

Push your hips back. Keep your knees bent and back flat and abs braced.

Hold dumbbells in each hand. Squeeze the muscles between your shoulder blades and row the dumbbells up.

Keep the low back tensed in a neutral position and brace your abs hard.



http://www.turbulencetraining.com/exercise-substitution/#dumbbelltwoarmrow




BODYWEIGHT Walking Lunge

Dumbbell Walking Lunge

Stand with your feet shoulder-width apart holding a dumbbell in each hand.

Step forward with your left leg, taking a slightly larger than normal step.

Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent.

Lower your body until your left thigh is parallel to the ground.


Drive through the lead leg to step forward to the standing position. Alternate sides.


http://www.turbulencetraining.com/exercise-substitution/#dumbbellwalkinglunge





BODYWEIGHT TRX Row

Dumbbell Wide-Grip CSR

Lie with your chest supported by an incline bench. Your arms should hang to the floor. Adjust the bench to the appropriate height.

Grab a dumbbell in each hand and bring your shoulder blades together, and row the dumbbells up to your stomach. Squeeze your shoulder blades together.



http://www.turbulencetraining.com/exercise-substitution/#dumbbellwidegripCSR




BODYWEIGHT 1-Leg Deadlift

Deadlift | Regular Grip

Always deadlift with a slight arch in the low back. Keep your abs braced at all times in the deadlift.


Place the bar on the floor. Stand behind the bar with your feet slightly greater than shoulder-width apart. Bend down and grasp the bar with an overhand grip, taking a slightly wider than shoulder-width grip.

Begin the movement by extending at your knees and hips and pulling with your arms and upper back. Keep your back “neutral” (flat). Erect your torso and stand up.

Keep the bar very close to your body and keep your heels on the floor as you lift.

Exhale as you near the top of the movement.

Pause briefly at the top of the movement and then lower the weight. Keep your back flat and flex the hips and knees. Keep the bar under control and close to the body.

Do NOT round your lower back. Perform each rep with 100% concentration.


http://www.turbulencetraining.com/exercise-substitution/#deadliftregulargrip




EASIER Pushup

HARDER Decline Spiderman Pushup

Decline Pushup

Keep the abs braced and body in a straight line from toes (knees) to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart.

Elevate your feet onto stairs or a bench.

Take 5 seconds to lower yourself down until you are 2 inches off the ground.


Keep your body in a straight line at all times.


http://www.turbulencetraining.com/exercise-substitution/#declinepushup




EASIER Spiderman Pushup

Decline Spiderman Pushup

Place your feet on a bench & hands on floor, slightly more than shoulder width apart.

Lower your chest to floor. As you do, bring one knee up to your elbow.

Press back to the start position. Alternate sides.


http://www.turbulencetraining.com/exercise-substitution/#declinespidermanpushup



Dips

Grab the dip bars, bend your knees, and raise them towards your chest so that your hips and knees are bent 90 degrees. Keep your abs braced. Lean forward.

Slowly lower your body until there is a 90 degree angle between your upper and lower arm. Press back up using chest, triceps and shoulders.


EASIER & BODYWEIGHT TRX Triceps Extension


http://www.turbulencetraining.com/exercise-substitution/#dips



Elevated Pushup

Keep the abs braced and body in a straight line from knees to shoulders.

Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal pushup width).

Slowly lower yourself down until you are 2 inches off the ground.



Perform all repetitions in this manner and then switch to do all repetitions with the other arm elevated. Keep your abs braced.


EASIER Kneeling Elevated Pushup


http://www.turbulencetraining.com/exercise-substitution/#elevatedpushups





EASIER Dumbbell Squat


Front Squat

Set the bar up at chest level in the squat rack. Step under the bar and rest the barbell the anterior deltoids (shoulders).

Support the bar in that position by bending your elbows and extending your wrists back. Your elbows should point directly ahead.

Your grip on the bar should be narrow, yet comfortable.

Position the feet and hips under bar, take it off the rack and take 2 small steps back.

Your feet should be just greater than shoulder-width apart.

Start the movement at the hip joint. Push your butt backward and “sit back into a chair”. Make your butt go back as far as possible and keep your knees out.

Squat as deep as possible, but keep your low back in an arched position.



http://www.turbulencetraining.com/exercise-substitution/#frontsquat




HARDER 1-Leg Hip Extension

HARDEST 1-Leg Hip Extension with Foot on Bench

Glute Bridge Hold

Lie on your back with your knees bent.

Push through your heels and squeeze your butt to raise up into the top of a hip extension movement.

Squeeze your butt and hold that position for the recommended time.

Do all the work with your butt…don’t use your low back.


http://www.turbulencetraining.com/exercise-substitution/#glutebridgehold



Goblet Bulgarian Split Squat


Hold a dumbbell in a “cupped” position at chest height.




Push up to the upright position. Stay in a split-squat stance.



BODYWEIGHT Bodyweight Bulgarian Split Squat (BGSS)


http://www.turbulencetraining.com/exercise-substitution/#gobletBSS




BODYWEIGHT | EASIER Bodyweight Bulgarian Split Squat (BGSS)

Goblet Bulgarian Split Squat 1 & 1/2 Reps






Push through the lead foot to come HALFWAY up and then drop back down to the bottom position. Then push through the foot ALL the way up to the upright position.

Stay in a split-squat stance and perform all reps for one leg and then switch.


http://www.turbulencetraining.com/exercise-substitution/#gobletBSSoneandonehalfreps




HARDER Barbell Reverse Lunge | Alternating

BODYWEIGHT Bodyweight Reverse Lunge

Goblet Reverse Lunge

Stand with your feet shoulder-width apart. Hold one DB in both hands at chest height.

Step backward with one leg, resting the toe on the ground.

Squat straight down with the front leg supporting the body weight. Lower until your front thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the front leg. Focus on pushing with glutes and hamstrings.

Do all reps on one side then switch.


http://www.turbulencetraining.com/exercise-substitution/#gobletreverselunge



Goblet Split Squat

Stand with your feet shoulder-width apart and hold a dumbbell in front of your chest.









http://www.turbulencetraining.com/exercise-substitution/#gobletsplitsquat



Goblet Squat


Hold a dumbbell in a “cupped” position at chest height.

Start the movement at the hip joint. Push your hips backward and “sit back into a chair”.

Make your hips go back as far as possible.








http://www.turbulencetraining.com/exercise-substitution/#gobletsquat



Goblet Step-Up


Hold one dumbbell in both hands at chest height.





HARDER Dumbbell Step-Up

BODYWEIGHT Step-Up


http://www.turbulencetraining.com/exercise-substitution/#gobletstepup



Goblet Switch Lunge

Stand with your feet shoulder-width apart. Hold one DB in both hands at chest height.

Step forward with one leg, resting the toe on the ground.

Squat straight down with the front leg supporting the body weight. Lower until your front thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the front leg. Focus on pushing with glutes and hamstrings. The complete the same of the opposite leg.


HARDER Barbell Lunge

BODYWEIGHT Prisoner Lunge


http://www.turbulencetraining.com/exercise-substitution/#gobletswitchlunge



Inverted Rows

Set a bar at hip height in the smith machine or squat rack.

Lie underneath the bar and grab it a few inches wider than shoulder-width apart.

Row yourself up the top position with your upper back and lats.



http://www.turbulencetraining.com/exercise-substitution/#invertedrows



Jump Rope

Start by grabbing a jump rope and swing it over your body.

Once it arrives at the front of your body by your feet, jump over the rope.

Repeat this process.


http://www.turbulencetraining.com/exercise-substitution/#jumprope



Jumping Jacks

Stand on the balls of your feet with your feet shoulder width-apart and arms by side.

Jump your feet out to your sides and raise your hands overhead at the same time.



HARDER Burpees


http://www.turbulencetraining.com/exercise-substitution/#jumpingjacks



OR

Kettlebell or Dumbbell Swing

Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or dumbbell in both hands in front of your body at arm’s length.

Push your hips back and swing the Kettlebell or dumbbell between your legs.

Drive back up to the start position and swing the Kettlebell or dumbbell up to chest height. Move at a quick pace.


http://www.turbulencetraining.com/exercise-substitution/#kbordbswing



Kneeling Close-Grip Pushups


Place the hands on the floor shoulder-width apart. Drop knees to the floor.


Tuck your elbows into your sides as you lower your body.


Keep your body in a straight line at all times and elbows tucked in.


HARDER Close-Grip Pushup


http://www.turbulencetraining.com/exercise-substitution/#kneelingclosegrippushups



Keep the abs braced and body in a straight line from knees to shoulders.

Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal pushup width). Knees rest on the ground or on a mat.




Perform all repetitions in this manner and then switch to do all repetitions with the other arm elevated. Keep your abs braced.

Kneeling Elevated Pushup


HARDER Elevated Pushup


http://www.turbulencetraining.com/exercise-substitution/#kneelingelevatedpushup




HARDER Pushup

Kneeling Pushup


Place the hands on the floor slightly wider than shoulder-width apart. Knees rest on the floor.





http://www.turbulencetraining.com/exercise-substitution/#kneelingpushup



Low Box Jump

Stand in front of a box, step or bench about 12 inches high.

Jump onto the bench and land with your knees and hips bent, allowing your muscles to absorb the force. Step back off the bench and repeat for all reps.

Increase the box, step, or bench height as high as safely possible.

Make sure you are jumping onto something on a non-slip surface.

SAFETY FIRST!


EASIER Prisoner Squat Jump

BODYWEIGHT Total Body Extension


http://www.turbulencetraining.com/exercise-substitution/#lowboxjump



Lunge Jumps

Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced.

Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

Alternate sides without resting between sides.




http://www.turbulencetraining.com/exercise-substitution/#lungejumps



Lie on your back with your knees bent and feet flat on the floor.


Bridge your hips up by contracting your glutes. Don’t use your lower back.

Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.

Slowly lower your hips down until they are an inch above the ground. Then repeat.

Lying Hip Extension


HARDER 1-Leg Hip Extension

HARDEST 1-Leg Hip Extension with Foot on Bench


http://www.turbulencetraining.com/exercise-substitution/#lyinghipextension



Hold a medicine ball at chest height with feet hip-width apart.

Push your hips back and squat to parallel.

Push through your heels to return to the start position while pressing ball overhead.

Medicine Ball Squat Press


http://www.turbulencetraining.com/exercise-substitution/#medicineballsquatpress




HARDER Cross-Body Mountain Climber

Mountain Climbers

Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.




http://www.turbulencetraining.com/exercise-substitution/#mountainclimbers



Narrow-Stance Bodyweight Squat

Stand with your feet NARROWER than hip-width apart.






HARDER Narrow-Stance Barbell Squat


http://www.turbulencetraining.com/exercise-substitution/#narrowstancebodyweightsquat




BODYWEIGHT Narrow-Stance Bodyweight Squat

Narrow-Stance Barbell Squat

Stand with your feet hip-width apart with barbell on the muscles of your upper back.

Start the movement at the hip joint. Push your hips back and “sit back into a chair”.

Make your hips go back as far as possible.





http://www.turbulencetraining.com/exercise-substitution/#narrowstancebarbellsquat



Overhead Squat

Hold a broomstick overhead with a wide-grip.

Keep your abs braced and squeeze your shoulder blades together.

Keep your chest up and squat to parallel, while maintaining the stick overhead.

Return to the start position.


http://www.turbulencetraining.com/exercise-substitution/#overheadsquat



Pike Pushup

Start by putting your feet onto a bench and your hands on the ground relatively close to the bench.

Keep your body in a pike position the entire time by keeping your butt in the air and your hands close to the bench.

Engage your core and lower your head toward the ground using your hands.

Push your body back up to the start position and repeat the motion.


http://www.turbulencetraining.com/exercise-substitution/#pikepushup



Plank

Lie on your stomach on a mat.

Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Hold this position for the recommended amount of time.


HARDER Rocking Plank


http://www.turbulencetraining.com/exercise-substitution/#plank




EASIER Plank

Plank with Arms on Ball

Brace your abs. Put your elbows on the bench and rest your shins on the ball.

With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.

Hold the plank position for the designated time.


http://www.turbulencetraining.com/exercise-substitution/#plankwitharmsonball





Plank | Side Plank

Lie on a mat on your right side.

Support your bodyweight with your knees and on your right elbow.

Raise your body in a straight line so that your body hovers over the mat.

Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Hold this position for the recommended amount of time. Switch sides.


http://www.turbulencetraining.com/exercise-substitution/#planksideplank



Power Wheel Pike

Brace your abs. Strap your feet into the wheel and place your hands on the ground.


Keeping your back straight, roll the wheel as close to your hands as possible by contracting your abs and pulling it forward.

Pause and then return the wheel to the starting position by rolling it backward.


http://www.turbulencetraining.com/exercise-substitution/#powerwheelpike



Power Wheel Rollout

Kneel on the grass with your hands on the power wheel handles.

Keep your body in a straight line, brace your abs, and keep your low back tensed.

Slowly roll out as far as is comfortable.

Keep your abs braced, and contract them maximally to come back up to the start.


EASIER TRX Fallout


http://www.turbulencetraining.com/exercise-substitution/#powerwheelrollout



Prisoner Lunge

Stand with your feet shoulder-width apart and hands clasped behind your head.

Step forward with one leg, taking a slightly larger than normal step.

Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.



Push back to the start position.


EASIER Prisoner Split Squat


http://www.turbulencetraining.com/exercise-substitution/#prisonerlunge




HARDER Prisoner Lunge

Prisoner Split Squat

Stand with your feet shoulder-width apart and hands clasped behind your head.









http://www.turbulencetraining.com/exercise-substitution/#prisonersplitsquat




Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.



Do not round your lower back.


Prisoner Squat




http://www.turbulencetraining.com/exercise-substitution/#prisonersquat



Prisoner Squat Jump

Stand in the start position for the Prisoner Squat.

Squat down and jump up as high as possible, keeping your hands behind your head.

Bend your knees when you land to absorb the force with your muscles.

As soon as you land, jump up again.


EASIER Prisoner Squat


http://www.turbulencetraining.com/exercise-substitution/#prisonersquatjump



Grasp the bar with an overhand, wide grip.

Pull yourself up until your chin is over the bar.

Pull Ups


EASIER Chin-Up

BODYWEIGHT TRX Row


http://www.turbulencetraining.com/exercise-substitution/#pullups



Punisher Squat





Push with your glutes, hamstrings, and quadriceps to return to the start position. Repeat for 20 seconds.

After the 20 seconds is finished, hold at the bottom of your squat (picture 2) for 10 seconds and repeat.


EASIER Prisoner Squat


http://www.turbulencetraining.com/exercise-substitution/#punishersquat




EASIER Kneeling Pushup

Pushup / Push-Up / Pushups







http://www.turbulencetraining.com/exercise-substitution/#pushup



Shoulder Press Pushup

Put your feet on a bench.

Put your hands on the floor, and bring them as close to the bench as you can.

This allows your upper body to be upright and allows you to work your shoulders.

Bend your elbows and lower your body to the floor.

Push up with your shoulders, triceps, and chest.


http://www.turbulencetraining.com/exercise-substitution/#shoulderpresspushup



Rocking Plank

Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Shift forward so your chest moves toward your hands.

Then shift back into the traditional plank position. Continue for 60 seconds.

http://www.youtube.com/watch?v=nZTYHI_NpVQ

Watch a clip on YouTube


http://www.turbulencetraining.com/exercise-substitution/#rockingplank

http://www.turbulencetraining.com/exercise-substitution/#rockingplank



Run-in-Place


Run in place driving your knees up as high as possible.

Your other arm will naturally swing forward. Keep a bend in the elbow.

Run in place at a warm-up pace.


EASIER Jumping Jacks

HARDER Burpees


http://www.turbulencetraining.com/exercise-substitution/#runinplace



Side Plank

Lie on a mat on your right side.

Support your bodyweight with your knees and on your right elbow.

Raise your body in a straight line so that your body hovers over the mat.

Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Hold this position for the recommended amount of time. Switch sides.




http://www.turbulencetraining.com/exercise-substitution/#sideplank



Spiderman Climb

Brace your abs. Start in the top of the pushup position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.




HARDER Spiderman Climb Pushup

EASIER Spiderman Pushup


http://www.turbulencetraining.com/exercise-substitution/#spidermanclimb



Spiderman Climb Pushup




As you lower yourself, slowly bring your right knee up to your right elbow.

Touch the foot to the ground…this allows you to bring your knee up higher and work your abs harder than the other version of the exercise.

Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.

Keep your body in a straight line at all times and try not to twist your hips.


http://www.turbulencetraining.com/exercise-substitution/#spidermanclimbpushup



Spiderman Pushup




As you lower yourself, slowly bring your right knee up to your right elbow.

Keep your foot off the ground as you do so.

Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.

Keep your body in a straight line at all times and try not to twist your hips.


EASIER Spiderman Climb Pushup


http://www.turbulencetraining.com/exercise-substitution/#spidermanpushup



Stability Ball Ab Pike



Keeping your back straight (don’t round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward.

Pause and then return the ball to the starting position by rolling it backward.


HARDER Power Wheel Pike


http://www.turbulencetraining.com/exercise-substitution/#stabilityballabpike



Stability Ball Hip Extension





EASIER Lying Hip Extension

HARDER 1-Leg Hip Extension with Foot on Bench

VARIATION 1-Leg Hip Extension


http://www.turbulencetraining.com/exercise-substitution/#stabilityballhipextension



Stability Ball Jackknife







HARDER TRX Jackknife

HARDER Stability Ball Jackknife Rotations


http://www.turbulencetraining.com/exercise-substitution/#stabilityballjackknife



Stability Ball Jackknife Pushups

Brace your abs. Put your hands on the floor and rest your shins on the ball.


Tuck your knees to your chest by rolling the ball to your chest by contracting your abs and pulling it forward.

At the same time, bend your elbows and lower down into a pushup position.

Pause and then push back up and return the ball to the starting position by rolling it backward.


VARIATION TRX Jackknife Pushup


http://www.turbulencetraining.com/exercise-substitution/#stabilityballjackknifepushups



Stability Ball Jackknife Rotations




Bring your knees up to one side of your body.


Do NOT round your lower back. Alternate sides with each rep.


http://www.turbulencetraining.com/exercise-substitution/#stabilityballjackkniferotations



Stability Ball Leg Curl



Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged.

Pause and slowly return the ball to the start position while keeping the hips bridged.


HARDER 1-Leg Stability Ball Leg Curl


http://www.turbulencetraining.com/exercise-substitution/#stabilityballlegcurl



Stability Ball Rollout

Kneel on a mat and place your clasped hands on the top of a medium sized ball.

Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body.

Keep your body in a straight line and go as far as you can with perfect form.

Contract your abs and reverse the motion to return to the upright position.


EASIER TRX Fallout

HARDER Power Wheel Rollout


http://www.turbulencetraining.com/exercise-substitution/#stabilityballrollout



Stability Ball T’s

Lie on your chest on a ball and stick your arms out in a “T-position” with thumbs up.

Squeeze the muscles between your shoulder blades and raise your arms a few inches.


Try to limit the use of your deltoids/shoulders and focus on using the muscles between your shoulder blades (middle trapezius and rhomboids).


http://www.turbulencetraining.com/exercise-substitution/#stabilityballts



Stability Ball W’s

Lie on your chest on a ball and stick your arms out in front of you at a slight angle away from your body (“W position”).

Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides. This is similar to the prone stick-up.

Slowly return to the start position. Try to limit the use of your deltoids/shoulders.


http://www.turbulencetraining.com/exercise-substitution/#stabilityballws



Step-up


Hold dumbbells in hand if needed.





HARDER Dumbbell Step-Up

HARDER Goblet Step-Up


http://www.turbulencetraining.com/exercise-substitution/#stepup



Stick-ups

Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times.

Stick your hands up overhead. Keep your shoulders, elbows, and wrists touching the wall. Slide your arms down the wall and tuck your elbows into your sides.

This should bring your shoulder blades down and together, contracting the muscles between your shoulder blades as well as the shoulder muscles.

From the bottom position, try to slowly slide your arms up until they are straight and in a “stick-em up” position. Try to improve your range of motion each week.

The goal is to improve shoulder mobility and postural control.


VARIATION Stability Ball T’s

VARIATION Stability Ball W’s


http://www.turbulencetraining.com/exercise-substitution/#stickups



Total Body Extension

Start in the standing position as if you were going to do a bodyweight squat.

Dip down quickly into a quarter squat and swing your arms behind you by your sides.

Explode up and extend your body onto your toes, raising your arms overhead.

Control the descent back and in one movement return to the dip before exploding back up again.

This is a non-impact replacement for jumping.


EASIER Jumping Jacks

HARDER Prisoner Squat Jump


http://www.turbulencetraining.com/exercise-substitution/#totalbodyextension



T-Pushup | alternating sides

Keep the abs braced and body in a straight line from toes to shoulders.



Push off to return to the start position.

As you come up, rotate to one side and point that arm towards the ceiling.

Alternate sides with each rep.


EASIER Elevated Pushup

HARDER Spiderman Pushup


http://www.turbulencetraining.com/exercise-substitution/#tpushupalternatingsides



TRX Ab Pike

Brace your abs. Place your feet into the TRX* strap handles and your hands on the ground.


Keeping your back straight, pull your feet as close to your hands as possible by contracting your abs and piking your hips up in the air.

Pause and then return your feet to the starting position.

*Any suspension traning system will work.


VARIATION Stability Ball Ab Pike

HARDER Power Wheel Pike


http://www.turbulencetraining.com/exercise-substitution/#TRXabpike



TRX Atomic Pushup



Elevate your feet into the TRX* straps.

Take 5 seconds to lower yourself down until you are 2 inches off the ground.




http://www.turbulencetraining.com/exercise-substitution/#TRXatomicpushup



TRX Biceps Curl / TRX Curl

Grab the TRX* straps with an underhand grip. Take 2 steps back.

Lean back putting the weight on your heels.

Pull your body up to an almost upright position by contracting your biceps.

Keep your elbows up high to focus on biceps and not your back.


*Any suspension training system will work.


EASIER Dumbbell Curl

HARDER Barbell Curl


http://www.turbulencetraining.com/exercise-substitution/#TRXbicepscurl



TRX Bodysaw

Start by placing your feet into the TRX* and positioning your body in a plank position on your forearms.

Rock your body forward shifting your weight toward your palms.

Then, rock back to the start position.

Keep the abs braced the entire time to prevent sagging in the lower back.



http://www.turbulencetraining.com/exercise-substitution/#TRXbodysaw



TRX Bodyweight Row / TRX Row

Grab the straps and take 2 steps backward. Lean back and rest the weight on heels.

Hold the TRX* straps with your palms facing together.

Keep the abs braced and body in a straight line from heels to shoulders.

Row your body up until your chest is at strap height.




EASIER Inverted Rows



http://www.turbulencetraining.com/exercise-substitution/#TRXbodyweightrow



TRX Bodyweight Row + Y’s






After completing the row, complete TRX Y’s:

Grab the straps and step backwards 2 steps. Lean back and keep your hands in front.

Squeeze the muscles between your shoulder blades and spread your arms out to the side while pulling your body to an upright position. This will work your upper back.

The movement mimics a rear-deltoid fly.

Slowly return to the start position, continuing to work your upper back.



http://www.turbulencetraining.com/exercise-substitution/#TRXbodyweightrowys



TRX Fallout

Kneel on the grass with your hands in the straps*.

Keep your body in a straight line, brace your abs, and keep your low back tensed.

Lean forward & extend your arms overhead and keep your abs braced as they stretch.

Contract your abs and keep your body in a straight line from toes to shoulders as you come back up to the start.



HARDER Power Wheel Rollout


http://www.turbulencetraining.com/exercise-substitution/#TRXfallout



TRX Inverted Rows








http://www.turbulencetraining.com/exercise-substitution/#TRXinvertedrows



TRX Jackknife

Brace your abs. Put your hands on the floor and put your feet in the straps*.


Tuck your knees to your chest contracting your abs and pulling your feet forward.

Return to the starting position.



EASIER Stability Ball Jackknife


http://www.turbulencetraining.com/exercise-substitution/#TRXjackknife



TRX Pushup with Feet Elevated / TRX Jackknife Pushup

Start by placing your feet onto a platform and grabbing hold of the TRX with your hands. Get into a pushup position.

Slowly lower your chest toward the handles, keeping the core engaged and squeezing the shoulder blades at the bottom of the pushup.

Return back to the “up” position of the pushup and repeat.



http://www.turbulencetraining.com/exercise-substitution/#TRXpushupwithfeetelevated



TRX Triceps Extension

Place your hands in the TRX* straps and lean forward on the balls of your feet.

Keep you body in a straight line and your arms just wider than shoulder width apart.

Slowly bend your elbows and lower your body forward. Keep your abs braced.

Contract your triceps and press back to the start position.

This is tough on the elbows. You can use close-grip strap pushups in place.



VARIATION Dumbbell Lying Triceps Extension

HARDER Dips


http://www.turbulencetraining.com/exercise-substitution/#TRXtricepsextension



TRX Wide-Grip Row

Grab the straps* and take 2 steps backward. Lean back and rest the weight on heels.

Hold the straps with your palms facing down and elbows wide from the body.



Slowly return to the start position keeping elbows away from the body the entire time.



http://www.turbulencetraining.com/exercise-substitution/#TRXwidegriprow



TRX Y’s

Grab the straps and step backwards 2 steps. Lean back and keep your hands in front.Squeeze the muscles between your shoulder blades and spread your arms out to the side while pulling your body to an upright position. This will work your upper back.

The movement mimics a rear-deltoid fly.

Slowly return to the start position, continuing to work your upper back.



http://www.turbulencetraining.com/exercise-substitution/#TRXys



Wide-Grip Pushup


Place the hands on the floor 4-6 inches wider than shoulder-width apart.





http://www.turbulencetraining.com/exercise-substitution/#widegrippushup



Y-Squat

Hold your hands over your head in a “Y” formation at all times.

Keep your upper back and shoulders tensed throughout the exercise.







HARDER Overhead Squat


http://www.turbulencetraining.com/exercise-substitution/#ysquat

Download - Exercise Substitions · 2015-02-23 · Grip the bar using a medium-width grip. Have your spotter help you take the bar from the rack. Keeping your elbows close to your sides, lower

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