Exercise Library

If you need help with an exercise before the library is complete, contact HVF

Squats

Air Squats

Start position for Squats

Start position for Squats

Air Squat - down position

Air Squat - down position

Goblet Squats

Use starting position of Air Squat, holding resistance as seen below

Down position of Goblet Squat - elbows to thighs.

Down position of Goblet Squat - elbows to thighs.

Jump Squats

Same as the Air Squats, but you are jumping off the ground as you come up.  Hip are forward as you stand tall and feet are off the floor.  No need to jump too high, just enough to get your feet off the ground.

Stability Ball Squats

Stability Ball Squats down position.  Push back up until the legs are straight but not locked

Stability Ball Squats down position.  Push back up until the legs are straight but not locked

Planks

Low Plank

Maintain a straight line from shoulders to heels.  Shoulders over the elbows, eyes over the hands.  If you feel discomfort in the low back, push the hips higher.

Maintain a straight line from shoulders to heels.  Shoulders over the elbows, eyes over the hands.  If you feel discomfort in the low back, push the hips higher.

High Plank

High Plank Crossovers

Reach your knee as close as you can to your opposite elbow

Reach your knee as close as you can to your opposite elbow

Step Ups

Step Ups down position

Step Ups down position

Step Ups up position

Step Ups up position

Lunges

Lunges down position

Lunges down position

Rows

Body Rows / Inverted Rows / TRX Rows / Ring Rows

TRX / Body Row down position - The more vertical your arms and straps are, the harder (more resistance) the row will be.

TRX / Body Row down position - The more vertical your arms and straps are, the harder (more resistance) the row will be.

TRX / Body Row up position

TRX / Body Row up position

Dumbbell / Bench Rows

Dumbbell Row down position

Dumbbell Row down position

Dumbbell Row up position

Dumbbell Row up position

Hip Bridges

Hip Bridges up position.  Drop butt to the floor for down position.

Hip Bridges up position.  Drop butt to the floor for down position.

Dumbbell Chest Press

Dumbbell Chest Press down position

Dumbbell Chest Press down position

Dumbbell Chest Press up position

Dumbbell Chest Press up position

Dumbbell Curls

Dumbbell Curls down position

Dumbbell Curls down position

Dumbbell Curls up position

Dumbbell Curls up position

Leg / Knee Raises

Begin with legs above your hips.  Slowly lower until you feel the need to return legs above hips.  Bend legs if needed to remove resistance.  Do Not do if low back discomfort.

Begin with legs above your hips.  Slowly lower until you feel the need to return legs above hips.  Bend legs if needed to remove resistance.  Do Not do if low back discomfort.

Pushups

Pushups down position.  Begin in the High Plank position

Pushups down position.  Begin in the High Plank position

Variations

Modified Pushup down position

Modified Pushup down position

Hand Release Pushups down position

Hand Release Pushups down position

Russian Twists

Can be done with or without resistance - Pass side to side

Can be done with or without resistance - Pass side to side

You can keep feet up or place heels on the floor

You can keep feet up or place heels on the floor

Break Dancers

Begin in HIgh Plank position.  Extend arm laterally.  Kick hand with opposite foot.

Begin in HIgh Plank position.  Extend arm laterally.  Kick hand with opposite foot.

Bench Knee Raises

Bench Knee Raises up position.  Lower feet just below bench level and extend legs for down position.

Bench Knee Raises up position.  Lower feet just below bench level and extend legs for down position.

High Knees and Mountain Climbers

Burpees

Squat Thrusts

Step Outs