single set
one set of each exercise; good for beginners.
multiple set
multiple sets of each exercise.
pyramid
increasing (or decreasing) weight with each set.
superset
—performing two exercises in rapid succession with little-to-no rest between.
circuit training
performing a series of exercises, one after the other with minimal rest between.
peripheral heart action
variation of circuit training; alternates upper- and lower-body exercises to improve
circulation.
split routine
breaking the body up into parts to be trained on separate days
vertical loading
alternating body parts trained from set to set; start with upper- and move to lower-body,
then repeat.
horizontal loading
performing all sets for an exercise or bogy part before moving on to the next.
Ball squat, curl to press
phase 1 stabilization exercise
Multiplanar step-up balance,
curl, to overhead press
phase 1 stabilization exercise
Ball dumbbell chest press
phase 1 stabilization exercise
Pushup
phase 1 stabilization exercise
Standing cable row
phase 1 stabilization exercise
Ball dumbbell row
phase 1 stabilization exercise
Single-leg dumbbell scaption
phase 1 stabilization exercise
Seated stability ball military
press
phase 1 stabilization exercise
Single-leg dumbbell curl
phase 1 stabilization exercise
Single-leg barbell curl
phase 1 stabilization exercise
Supine ball dumbbell triceps
extension
phase 1 stabilization exercise
Prone ball dumbbell triceps
extension
phase 1 stabilization exercise
Ball squat
phase 1 stabilization exercise
Multiplanar step-up to
balance
phase 1 stabilization exercise
Lunge to two-arm dumbbell
press
strength phase 2/3/4 exercise
Squat to two-arm press
strength phase 2/3/4 exercise
Two-arm push press
strength phase 2/3/4 exercise
Barbell clean
strength phase 2/3/4 exercise
Flat dumbbell chest press
strength phase 2/3/4 exercise
Barbell bench press
strength phase 2/3/4 exercise
Seated cable row
strength phase 2/3/4 exercise
Seated lat pull
strength phase 2/3/4 exercise
Seated dumbbell shoulder
press
strength phase 2/3/4 exercise
Seated shoulder press
machine
strength phase 2/3/4 exercise
Seated two-arm dumbbell
biceps curls
strength phase 2/3/4 exercise
Biceps curl machine
strength phase 2/3/4 exercise
Cable pushdowns
strength phase 2/3/4 exercise
Supine bench barbell triceps
extension
strength phase 2/3/4 exercise
Leg press
strength phase 2/3/4 exercise
Barbell squat
strength phase 2/3/4 exercise
Two-arm medicine ball chest
pass
power phase 5 exercise
Rotation chest pass
power phase 5 exercise
Ball medicine ball pullover
throw
power phase 5 exercise
Wood chop throw
power phase 5 exercise
Medicine ball scoop toss
shoulders
power phase 5 exercise
Medicine ball side oblique
throw
power phase 5 exercise
Squat jump
power phase 5 exercise
Tuck jump
power phase 5 exercise