fitness STATIONS
and muscle groups
1. Foam Rollers (name of equipment)
Use the small blue foam rollers to massage out the pain in your muscles 2. Body Bars (name of equipment) Exercise: "Overhead Barbell Press", - Strengthens Deltoids Exercise: Bent Over Rows - Strengthens Latissimus Dorsi ("Lats") Exercise Upright Rows - Strengthens Trapezius ("Traps") Exercise: "Barbell Curls" - Strengthens Biceps 3. "Agility Ladder" (name of equipment) Exercises: Different Variations - Increases speed, agility, and quickness 4. Dumbbells (name of equipment) Exercises: Standing Alternating Overhead Dumbbell Shoulder Press, Arnold Press, Rows - Strengthens Deltoids Exercise: Standing Alternating Dumbbell Curls - Strengthens Biceps 5. Resistance Bands (name of equipment) Exercise: Rows - Strengthens Latissimus Dorsi & Biceps Exercise: Chest Press or Push Press - Strengthens Pectoral Muscles & Triceps 6. Exercise: Bench Dips - Strengthens your Triceps 7. Exercise: Shoulder Pass Throughs You can use a PVC pipe, broom stick, or resistance bands - Increases mobility and stretches out your Deltoids 8. Squats & Ball Slam - Strengthens your Quadriceps, Hamstrings, Glutes 9. Push Ups ex: Hand Release Push ups - Strengthens your Pectoral Muscles, Triceps and Deltoids 10. Box Jumps or Step Ups - Strengthens your Quadriceps & Hamstrings 11. Planks, Leg Raises - Strengthens abs Curl ups - Strengthens abs Russian Twists or Bicycle - Strengthens abs and obliques Other Stations Battle Ropes (click for video) Resistance Sprinting (click for video) Lunges and Variations Stretching Jump Rope |