Home » Exercises

Advanced

  • Overhead squat

    The overhead squat is an advanced exercise that promotes lower body and core strength.

  • Single-leg box squat

    The single-leg box squat is an advanced exercise. The big range of motion requires good single-leg strength and balance.

  • Single-leg overhead box squat

    The single-leg overhead box squat is an advanced level exercise to promote core strength and stability and develop single-leg strength, stability and balance.

  • Single-leg lateral box squat

    The single-leg lateral box squat is an advanced single-leg exercise that adresses all three planes of motion. The hip rotation loads the gluteus muscles more.

  • Lateral wall squat

    The lateral wall squat is advanced single-leg exercise that targets the adductor muscles of the hip.

  • 3-spot lunge & upright row

    The 3-spot lunge & upright row is a challenging compound exercise. This exercise develops total body strength and power in all three planes of motion.

  • Lunge & row

    The lunge & row is an advanced compound exercise. This exercise develops total body strength and power.

  • Resisted slide-board side lunge

    The resisted slide-board side lunge is a challenging exercise to develop single-leg strength. This exercise places an even higher demand on the adductor muscles to decelerate the movement, compared to the regular slide-board side lunge.

  • Single-leg squat & chop around the clock

    The single-leg squat & chop around the clock is an intermediate exercise to develop single-leg strength and balance in all three planes of motion. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

     

  • Alternating shuffle T push-up

    The alternating shuffle T push-up is a very challenging upper body exercise. Balancing on the ball and lifting the other hand into the T-position requires superior balance and stability.