Rising Star

INDIVIDUAL EXERCISES FOR RISING STARS

YOU ARE REQUIRED TO KNOW ALL OF THESE EXERCISES BY NAME AND BE ABLE TO PERFORM THEM PERFECTLY

SHOULDERS

CRUCIFIXIONS

SIDE RAISES

WING FLAPS

CHEST SUPPORTED REVERS FLY

ARNOLD PRESS

 BARBELL PUSH PRESS

CABLE REVERSE FLY

UNILATERAL CABLE REVERSE FLY

MACHINE SHOULDER PRESS

ONE ARM PUSH UP

SHRUGS

CHEST 

CABLE CHEST PULL INS

 UNILATERAL CABLE CHEST PRESS

CABLE CHEST FLYS

INCLINE BENCH PRESS

 MEDICINE BALL PUSH UP

DB CLINCH PRESS

DB CHEST FLYS

 REACHING DB CHEST FLYS

DB CHEST PRESS

PUSH UPS ON RINGS

BACK

 HOVER ROTATIONS

ALTERNATING DB BENT OVER ROW

WIDE CABLE ROW

 CLOSE GRIP CHIN UP

 WHATUP LATS

DB PULL OVER

LAT PULLDOWN

INVERTED ROW

CHEST SUPPORTED ROW

UNILATERAL PRONE DB ROW 

ARMS

 CONCENTRATION CURLS

CLOSE GRIP BENCH PRESS

TRX BICEP CURL

TRX TRICEPS EXTENSION

UNILATERAL TRICEPS ROPE PUSH DOWN

 CABLE BICEP CURLS

DB SUCCESS CURLS

 BICEPS MACHINE

TRICEPS MACHINE

CABLE BICEP CURL

UNILATERAL CABLE TRICEPS

CORE

HIP POCKETS

CLAMS

CRAB WALKS

DONKEY KICKS

 JACKKNIFES

 TOE UPS

OUTREACH PLANK

BB TORSO TORQUE

AB WHEEL

 HEEL TAPS

LEG RAISES

WINDOW WIPERS

SIDE PLANK W/ TWIST

HIGH KICKS

LEGS

 HIGH PULLS

WEIGHTED SINGLE LEG STEP UPS

LUNGE WITH LEG SWING 

 DEFICIT SQUAT

 CRAB WALK

FRONT SQUAT

BB ALTERNATING LUNGE

OVERHEAD SQUAT

STATIC LUNGE PRESS

PROGRESSIVE LUNGE PRESS

UNILATERAL CLEANS

SEATED CALF RAISE

STANDING CALF RAISE

WALL SQUAT

HORIZONTAL LEAPS

ALTERNATING LATERAL JUMPS

180 LATERAL JUMPS

UNILATERAL LEG PRESS

MACHINE CALF PRESS

COSSACK SQUATS

ALTERNATING KB SWING

ROTARY UNILATERAL DEADLIFTS

SUPER SLOW SQUATS

UNILATERAL BOX SQUATS

DEFICIT DEADLIFTS

LEG PRESS

QUAT EXTENTION

HAMMY CURL

WEIGHTED CALF JUMPS

OTHER

 REVERSE TABLE TOP

WHEEL

 GORILLA

DOUBLE V POSE

 FITBALL CAT STRETCH