
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