- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Planes of Motion
The inverse row is an excellent exercise to develop strength in the upper back, the posterior shoulder region and the arms.
It also strengthens the posterior muscles of the core. The inverse row combines a row and a bridge.
Place a bar in a rack in the bench press position. Place a bench parallel with the bar.
Slide your body underneath the bar and grab it in the bench press position.
Put your feet on a bench, with the toes pointing upward.
Keep your body straight.
Retract the shoulder blades and pull your chest up towards the bar.
Keep your body straight throughout the entire exercise.
As an advanced progression you can put the feet on a stability ball. This will emphasize the core even more.