Intermediate Exercises
For those with some training experience.
Showing 91–120 of 292 exercises
Freehand Jump Squat
Cross your arms over your chest.
Frog Hops
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
Frog Sit-Ups
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Front Plate Raise
While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
Front Squat (Clean Grip)
To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
Front Squats With Two Kettlebells
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Full Range-Of-Motion Lat Pulldown
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
Gironda Sternum Chins
Grasp the pull-up bar with a shoulder width underhand grip.
Glute Ham Raise
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
Good Morning
Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Good Morning off Pins
Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Groin and Back Stretch
Sit on the floor with your knees bent and feet together.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
Hang Clean
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Hang Clean - Below the Knees
Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Hanging Bar Good Morning
Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
Heaving Snatch Balance
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
High Cable Curls
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
Hyperextensions With No Hyperextension Bench
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
Iliotibial Tract-SMR
Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
Incline Barbell Triceps Extension
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Incline Cable Flye
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
Intermediate Groin Stretch
Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
Intermediate Hip Flexor and Quad Stretch
Lie face down on the floor, with a rope, belt, or band looped around one foot.
Iron Cross
Iron Cross targeting Shoulders.
Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Jefferson Squats
Place a barbell on the floor.
Jerk Balance
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
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