exercise library final

8/6/2019 Exercise Library Final

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www.RomanFitnessSystems.com

Final Phase Fat Loss

Exercise Library

Welcome to the Final Phase Fat Loss exercise library.

If you’re already read through the training manual or looked at your custom training log

sheets, then you may have noticed that there is a tremendous variety of exercises in

each individual training session, and certainly in the program as a whole.

Additionally, as I’m a mad scientist of sorts and I like to use a lot of fun and excited

movements, a good number of the exercises might look a bit unfamiliar to you on paper;

and that’s where this Library comes in handy.

In the pages below, you’re going to find all of the exercises in Final Phase Fat Loss, and a

good number that are NOT in the program.

Which may lead you to ask—why would I include exercises that aren’t in the program?

Well, to give you options. If you choose to continue the program further than 6 weeks

and need some fresh ideas, or if a piece of equipment is unavailable to you, the extra

exercises included below will be helpful in selecting a replacement.

Along those same lines I should mention that in order to make the program accessible

to you, you may make alterations based on equipment. For example, just about any

dumbbell exercise can be done with a barbell (and vice versa), and nearly all such

exercises have a suitable bodyweight replacement.



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While I prefer you don’t change things in terms of the ORDER of exercises, there will be

little harm in switching out one type over overhead pressing movement for another.

Additionally, at the bottom of the document, you’ll find a series of link. They say a

picture is worth a thousand words, so a video must be worth a hundred thousand. Or a

million. Or a million billion! Okay, I’ll stop.

My point is that sometimes a picture and a description just doesn’t do an exercise

justice, or at least doesn’t give a clear enough picture of the proper way to perform the

movement.

To that end, I have included links to what I consider to be some of the less popular or

more complicated exercises in the program, so that you can see me or one of my clients

perform it in good form.

I find this is generally a bit more beneficial than trying to come up with a simple way to

explain something fairly complicated. You’ll love it!



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About the Model

Shea dropped 4% fat in just 4 weeks—

and landed

a MAJOR modeling gig!

Having played multiple sports at an elite level for nearly

my entire life I have always been fairly lean. From

training for those sports, I learned how to design training

and nutritional repertoires that kept me in peak athletic

shape (between 8-9% body fat).

When I decided to pursue a modeling career, I knew

that I would need to get leaner in order to compete for

jobs—that’s when I turned to Final Phase Fat Loss. With the help of John and FPFL, we were able to cut

those tricky last couple pounds of fat. Within 4 weeks, I

went from 9% body fat to 5%.

Almost immediately after completing the program, I was

signed to one of the most prominent modeling agencies

in the world. Final Phase Fat Loss gave me the results,

the physique, and the confidence I needed to work in an

industry where you are constantly under themicroscope, in less time than I ever thought possible.

Shea Trott, 23, Model

New York, New York

You may remember Shea from the Final Phase Fat Loss website. When I first started

working with him, I immediately saw his potential as a model. When he said he wanted

to get into the industry, I knew he had a shot, but we agreed he needed to get leaner.

I knew that with his height, his structure and his face, he would definitely have the

opportunity to walk the line between fitness and fashion—lean and muscular enough to

appear in sports relation publications, and tall enough for fashion magazines.



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He had such great results using the program as I was training him that when I decided to

turn the method into a book, I knew it was a perfect opportunity to take some shots and

get his feet wet as a model.

He did a great job, of course.

And it turns out that I was right.

Using some of the pictures you’ll see below, Shea was able to market himself a bit to

both photographers and some agencies. And within a short 3 weeks of taking these

photos, Sheamus had been signed to one of the most preeminent modeling agencies in

the world.

From that time, he has been featured in magazines like Cosmopolitan, in fitness promos,

and even a Levis campaign. I would like to be able to take just a little bit of credit, but

really it all comes down to Shea’s hard work and talent.

He is an exceptional guy and now an incredible friend and he is also now a rapidly rising

star in the industry.

I just wanted to give him a shout out here because I could not be more proud of him.

That’s what Final Phase Fat Loss did for him. What can it do for you?

And now, without further adieu, on to the exercises.



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Leg Exercises

Barbell Front Squat (“Bodybuilder Grip”)

• With a barbell across the front of your shoulders, cross arms over bar.

• Stand with your feet just greater than shoulder-width• Begin by forcing your hips as far back as possible –think of trying to sit in

a chair.

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

position.• Drive upwards with your glutes, hamstrings, and quadriceps to return to

a standing position.



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Single Dumbbell Squat (aka Goblet Squat)

• Clasp a dumbbell in front of you in both hands stand with your feet just

greater than shoulder-width

• Begin by forcing your hips as far back as possible –think of trying to sit in

a chair.


position.• Drive upwards with your glutes, hamstrings, and quadriceps to return to




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Dumbbell Top-squat

• Balancing dumbbells on shoulders, stand with your feet just greater than

shoulder-width

• Begin by forcing your hips as far back as possible – think of trying to sit

in a chair.


position.

• Drive upwards with your glutes, hamstrings, and quadriceps to return toa standing position.



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Dumbbell Squat

• Holding dumbbells at your sides, stand with your feet just greater than

shoulder-width


a chair.


position.

• Drive upwards with your glutes, hamstrings, and quadriceps to return to




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Bulgarian Split Squat

• Stand with your feet shoulder-width apart.

• Place the instep of one foot on a bench. Step forward with the other

foot, taking a slightly larger than normal step.

• Contract your glutes, brace your abs and keep your spine in a

neutral position.

• 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



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Barbell Back Squat

• With a barbell across your shoulders, stand with your feet just greater

than shoulder-width


a chair.


position.

• Drive upwards with your glutes, hamstrings, and quadriceps to return to




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Dumbbell Romanian Deadlift (RDL)

• Holding dumbbells at your side, stand with feet roughly shoulder-width

apart and knees slightly bend

• During the entire exercise, maintain bent knees, tight core, and keep your

head up. It helps to find a focal point on the wall in front of you and stare at

it.

•Pivot at the waist --push your butt back while keeping the knees stationary

and your back flat and lower DBs towards the floor. Keep the ‘bells as closeto your shins as possible.

• Reverse the movement before your back starts to round.

• Drive forward at the hips to stand up.



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Step-Up

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

floor.

• Flex your abs and glutes and begin stepping up. Focus on trying to drive

your heel through the bench.

• Lower your body under control; touch the ground lightly and surge back

upwards

• Complete all reps for one side, then the other.

• You can vary intensity by adjusting step height, or holding weight (DB’sshown)



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Dumbbell Stationary Lunge with Front Foot Elevated

• Stand in a Lunge position, with right foot elevated on a step. Make sure to

drive the toe of the back foot into the ground for maintenance of balance• Slowly descend until your right thigh is parallel to the ground and your

left knee nearly touches the ground

• Keep your upper body upright and your lower back flat.

• Push yourself back into the standing, but stay in a lunge stance.

• Perform all reps for one leg and then switch.



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Spiderman Lunge

• Start in the top of the push-up position.

• Keeping your abs flexed, lift your right foot and bring your knee up

outside of your shoulder and touch your foot to the ground. Aim to get your

foot at close to your hand as possible.

• Return the leg to the starting position

• Alternate sides until you complete all of the required repetitions.

• Throughout the set, try to focus on not allowing your torso and hips to

rotate too heavily. Stay straight and stable.



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Reverse Lunge from Step

• Stand on a step or small platform with your feet shoulder-width apart.

• Flex the abs and glutes. In a single, fluid motion step backward with left

leg, allowing the toe to touch the ground, and lower yourself down with the

right leg supporting the body weight. Stop when the right thigh is parallel

to the floor and the left knee nearly touches.

• Return to the start position by surging forward with the right leg,

focusing on the glutes and hamstrings.



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Reverse Lunge

• Stand with your feet shoulder-width apart.• Flex the abs and glutes. In a single, fluid motion step backward with left

leg, allowing the toe to touch the ground, and lower yourself down with the

right leg supporting the body weight. Stop when the right thigh is parallel

to the floor and the left knee nearly touches.• Return to the start position by surging forward with the right leg,

focusing on the glutes and hamstrings.



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Lateral Lunge

• Stand with your feet shoulder-width apart.

• Take a large stride laterally to the left with your left leg

• Allow your left leg to bend and your right leg to straighten completely

• Keep your abs flexed and your lower back flat.

• Push explosively back towards the middle with your left leg to return to the

starting position.



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Jump Lunge

Stand in a lunged position with you right leg forward and your left leg

back

Quickly dip into a full lunge, and jump explosively upwards

While in the air, bring your right leg back and your left leg forward

As you land, allow the force of your descent to bring you back into a

fully lunged position

Immediate reverse direction and explode up again, switching leg

position in the air

Repeat for all reps or time



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Forward Lunge

• Stand with your feet shoulder-width apart.• Take a large stride forward with your left leg.

• Lower your body until your right thigh is parallel to the ground.

• Keep your abs flexed and your lower back flat.

• Push backwards with your left leg to return to the upright position.



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Forward Lunge onto Step

• Set up a step or small platform in front of you

• Stand with your feet shoulder-width apart

• Take a large stride forward with right leg.

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

• Keep your abs flexed and your lower back flat.• Push backwards with your right leg to return to the upright position



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Single Kettlebell Reverse Lunge

-

Start by standing with your feet shoulder width apart while holding a

single KB.

Step back with one foot and bend your knees into a lunged position.

Your back knee should come close to touching the ground and yourfront leg should be bent to about 90 degrees at the knee.

Maintain your upright posture throughout the movement.

Return to the starting position and repeat. Once repetitions are

completed then repeat with the other leg.



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Stiff Legged Deadlift

Stand with feet hip width apart with knees slightly bent (at 20°).

Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position.

While bending at the hips, lower bar to approximately knee height. Keep

knees bent at 20° throughout movement.

Return to start position.



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KB Swing

Hold one kettlebell in your hands between your legs and your body is in

a bent-over stance with your back flat.

Swing the kettlebell backwards a little and then forcefully swing the

kettlebell upward and forward to about chest level.

Allow gravity to bring it down between your legs. Then, use the

momentum as it swings forward while simultaneously driving with your

hips forward.



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Swing Lunges

Start by placing your feet shoulder width apart and holding dumbbells

down at your sides.

Step forward into a lunge keeping your upper body upright.

Return to the starting position and proceed into a reverse lunge with

the same leg lunging backwards.

Return to the starting position and repeat with the other leg.



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Reverse Lunge with Curl

Start by standing in a shoulder width stance with your feet together.

Hold a dumbbell in each hand at your sides.

Proceed into a reverse lunge and while simultaneously curling the

dumbbells at your sides.

Return to the starting position and repeat with the opposite leg.



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Forward Lunge and Overhead Press

Start by standing in a shoulder width stance holding a dumbbell in each

hand at a shoulder press position. Lunge forward while simultaneously

pressing the weights over head.

When the back knee is just about touching the ground (forward knee

should be at about a 90 degree angle), return back up to the starting

position by bring the forward foot back to meet the other legs while

lowering the weights back to shoulder press starting position.

Repeat with the opposite leg.



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Pendulum Step Overs

Stand to the side of a bench with your outside foot planed on the bench

As your step onto your weight bearing leg, step your other leg behind

and over to the opposite side of the bench and onto the floor. Do not rest

the moving leg on the bench.

Once your foot's on the floor, step your non-weight bearing leg back over and return to the start position. Continue back and forth over the

bench until your set on one leg is complete and then switch legs.



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Overhead Plate Walking Lunges

Stand with feet hip width apart with a plate over your head.

Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO

NOT allow front knee to extend past the big toe - may cause injury.

Push body up and move the back foot beside the front foot. Alternate

feet and repeat.

Remember to keep head and back upright in a neutral position.

Shoulders and hips should remain squared at all times.



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Squat Thrust

Start in an upright stance position with your feet shoulder width apart,

bend down into a squat position with your hands on the ground.

Throw both feet backwards, which will put you in a pushup position.

Then jump back up by quickly bringing your knees behind your elbows

and then raise your whole body up to return to the upright starting

stance for required repetitions.

This exercise should be done in a smooth fast paced motion.



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Back Exercises

DB Pullover

• Lie on bench set up perpendicular to your body. Only rest your upper back

and neck on the bench. The top of your head and bulk of your body will be

unsupported.

•Hold a dumbbell over your chest. Your arms should be extended with a tiny

bend in the elbow• Maintaining the bend in your elbow, slowly lower the dumbbell behind your

head until you feel a good stretch in the lats and upper chest.

• Using your lats and chest, bring the dumbbell back to the start position.



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Inverted Rows (standard)

• In a smith machine, power cage, or squat rack, set a bar to roughly hip height

• Lie underneath the bar and take a slightly wider than shoulder-width grip.• Focusing on flexing your lats and upper back, pull yourself upward until

your collar bone touches the bar

• Slowly lower yourself to the start position.

• During the set, make sure to keep you abs tight and your body in a straight line



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Inverted Rows with High Incline (easier)

• In a smith machine, power cage, or squat rack, set a bar to roughly chest

height • Lie underneath the bar and take a slightly wider than shoulder-width grip.

• Focusing on flexing your lats and upper back, pull yourself upward until

your collar bone touches the bar

• Slowly lower yourself to the start position.

• During the set, make sure to keep you abs tight and your body in a straight

line



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Bent Over Lat Raises

Stand with feet hip width apart and hold a DB in each hand with neutral

grip (palms facing each other) and let arms hang straight down

(perpendicular to floor). Bend forward at about a 45 degree angle.

Slowly raise arms out to your sides with a slight bend in your elbows

until reaching shoulder level. Squeeze your shoulder blades together

when at your highest point. Lower your arms to return to start position

and repeat.



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Bent Over Barbell Row

Stand with feet hip width and knees slightly bent.

Bend at hips with back straight. Hold BB shoulder width apart with

overhand grip (palms toward body) and let arms straight down

(perpendicular to floor).

Pull BB up to chest region squeeze shoulder blades together at top of

movement.



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Single Arm Dumbbell Row

Stand with feet hip width and knees slightly bent.

Bend at hips with back straight and knees bent. Take one hand and

place on stationary object that is approximately waist height to support

upper body.

Hold DB in other hand with a neutral grip and let arm hang straight

down (perpendicular to floor).

Keeping elbows close to body, pull DB up to body near the side of chest

and squeeze shoulder blades together at top of movement.



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Alternating Push-Up with Medicine Ball

Place your hands slightly wider than shoulder width apart, with your

right hand on the ground and your left hand on the medicine ball.

Lower yourself down, then perform a push up, focusing on driving with

equal force through both arms.

When your right arm locks out, brace your abs and roll the ball with

your left arm to the right.

Place your left hand on the ground, and shift your weight and body

position to receive the ball with your right hand. Lower yourself down, and perform another push-up.



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Decline Push-Up

• Place hands on the floor slightly wider than shoulder-width, with feet

elevated on a bench.

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

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

position..

Push-up

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

• Slowly lower yourself down until your chest brushes the ground.

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

position.



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Pike Push-Up

Place your hands on the ground spaced slightly wider than shoulder

width apart.

Walk your feet about 6 inches closer to your hands than in a regular

push-up.

Angle your torso down and your hips up. Your shoulders will be leaning

towards the ground and your butt sticking up in the air.

Lower yourself to the ground until your face nearly touches the floor.

Drive through the chest, shoulders, and triceps, locking out at the top of

the movement.



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Incline Dumbbell Chest Press

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

• Hold the dumbbells above your chest with your palms turned toward your

feet.

• Lower the dumbbells to chest level, allowing for a good stretch at the

bottom.

• Press the dumbbells upwards, while focusing on flexing the chest as hard as

you can.



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Dumbbell Chest Press on Stability Ball

• Lie on a stability ball with only your upper back, neck, and head on the ball.

Maintain a tight core, and keep your glutes flexed. This will stabilize your

body throughout the movement.


feet.

• Lower the dumbbells to chest level, allowing for a good stretch at the

bottom.

• Press the dumbbells upwards, while focusing on flexing the chest as hard as

you can.



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Flat Dumbbell Chest Press

• Lie on a bench with the backrest set to a flat position.


feet

• Lower the dumbbells to chest level. Focus on flexing the chest, and press the

dumbbells straight up.



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Dips On Bench

Start by placing your hands on the bench and your feet on the ground

with your legs semi straight.

Proceed downward to bend your arms until they are bent to about 90degrees.

Return to the starting position and repeat for the desired repetitions.



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Shoulder Exercises

Standing Dumbbell Y-Press

Stand with dumbbells at shoulder height with abs braced and glutes

flexed. Press upwards and outwards in Y motion, aiming to achieve a 45 degree

angle with you arms.

Pause for a brief second, then pull the dumbbells back inwards.



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Barbell Upright Row

Take hold of a barbell with a double over-hand grip and stand with feet

hip-width apart.

Flex the abs and pull the barbell upwards, leading the elbows

Make sure to flare the elbows UP, not OUT, as you complete the rep.

Pause when the barbell is roughly even with your collar bone, then

slowly return to the starting position



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Push Press

• Hold dumbbells or a barbell at shoulder level and stand with a slight bend in

your knees.

• Start the movement with a very quick, very small dip at the knee

• Explode upwards and press the weigt overhead, locking out briefly.• Lower the weight under complete control back to the starting position.



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Lumber Jack Press

Hold a barbell lengthwise at shoulder height and resting on top of your

right shoulder, taking a one-hand-in-front-of the other grip

Driving equally with both arms, press the weight overhead

Bring the barbell slowly down to your left shoulder

Repeat

Each set, or every few reps, make sure to switch which hand is in front

of the barbell



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Javelin Press

Hold a barbell length wise at your right shoulder

Keep your abs flexed, and press the weight overhead, pausing at the top

to lock out

Slowly lower the weight back to the starting position

As you press and lower, make sure to keep the bar completely level and

balanced

Do not allow your hips or torso to move; keep your core tight. If

necessary, you can offset your feet to increase stability.



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Standing Barbell Overhead Press

Holding a barbell at shoulder height, stand with feet roughly hip width

apart.

Tuck your tail slightly, keeping your glutes flexed and core tight.

Press the weight straight upward, focusing on flexing the shoulders and

triceps

Pause for a moment at the top, and lower the weight to the starting

position.



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Dumbbell Curl Press

Start by holding the dumbbells at your sides with a neutral grip.

Curl the dumbbells up to shoulder level and then proceed into a

shoulder press.

Keep your abs tight throughout the movement.

Return to the starting position and repeat.



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Hip Raises

Assume back lying position on floor. Place hands at sides with palms

down on floor.

Place heels on top of a bench with knees slightly bent.

Raise hips off floor by pressing heels into the bench.




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Reverse Plank

Start from a sitting position on the floor, legs extended.

Place the hands now behind the body, fingertips facing forward and

hands underneath shoulders. Point the toes and inhale, contract your

abdominals, lift your pelvic floor muscles extending the hips up towardsthe sky

Keep the soles of the feet pressing down into the floor as well as palms

pressing down to open the shoulders. Keep the hips lifted upwards.

Stay strong through the abdominals and keep lifting the pelvic floor

muscles. Hold this pose for the recommended time.



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Superman

Lie face down completely flat with arms overhead and palms facing

down.

Raise both arms and legs off floor simultaneously

Return to start position and repeat



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Swiss Ball Crunch

Sit in upright position on Swiss ball with feet flat on floor.

Walk feet forward allowing Swiss ball to roll underneath body until it is

positioned on lower to mid-back region. Raise the hips slightly to create

a “table top” position parallel to floor.

Place hands across your chest. Head should be in a neutral position with

a space between chin and chest.

Leading with the chin and chest towards the ceiling, contract the

abdominal and raise shoulders up.




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Twisting Crunch on Swiss Ball

Sit in upright position on Swiss ball with feet flat on floor.

Walk feet forward allowing Swiss ball to roll underneath body until it is

positioned on lower to mid-back region. Raise the hips slightly to create

a “table top” position parallel to floor.

Place hands behind head with elbows back and out of sight. Head should

be in a neutral position with a space between chin and chest.

Leading with the chin and chest towards the ceiling, contract the

abdominals and raise your right shoulder up toward ceiling.



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Ab Rollouts using Swiss Balls

Start on your knees and place your hands on the ball with your arms

outstretched.

Roll out the ball using your hands and elbows pushing the ball away

from you, keeping your hips parallel with the rest of your body.

Return to the starting position by pulling your arms back up the balluntil you are in an upright position.



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Hand Walkout

Start on all fours with knees and hands shoulder width apart. Hands are

directly below shoulders Tense the glutes, engage your core, then “walk” your hands forward.

Continue walking your hands out until your abs are just a few inches off

the ground

Reverse the movement by walking your hands back to the starting

position. That’s one rep.



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Exercises VideosClick on any of the below links to see a video of that exercise.

Upper Body Exercises Lower Body Exercises Abdominal/Core Exercises Combination Exercises

Low Incline Bench Press

(neutral grip)

Explosive Push-up

Push Press

Lumberjack Press

Curl to Press

Alternating Medicine Ball

Push Up

Alternating Javelin Press

Alternating Reverse

Lunges

Top Squat to Toe Raise

Overhead Plate Walking

Lunges

Overhead Plate Reverse

Lunges

Lunge to Jump Squat

Spiderman Lunge to

Overhead Reach

Reverse Lunge from Step

Pendulum Step Over

Jump Lunges

Forward Lunge onto Step

Bulgarian Split Squat

Single Leg Squat to Bench

Stationary Lunges

Hand Walkout

Garhammer Raise

Bicycle Abs

Renegade Push-Up/Row

Squat to Squat Thrust

Squat to Press

Alternating Reverse

Lunges with Overhead

Reach

Bulgarian Split Squat with

Press

Reverse Lunge with Curl

Alternating Forward Lunge

with Overhead Press

http://www.youtube.com/watch?v=C2MRCnYPO64



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