Suffern Workout Program

EXERCISES:

1. Pushup position holds

2. Pushup position wrist touches

3. Pushup plyometrics (clap in between)

4. One arm pushup position holds

5. Core holds on elbows

6. Core holds sideways on one elbow

7. Lying on stomach scapula raises

8. Butt balances

9. Butt balance reach back and toe touches

10.  Butt balance Medicine ball tosses to each side

11.  Pelvic thrusts with feet on ground

12.  Abdominal v-ups

13.  Medicine ball butt balance twists

14.  Abdominal leg throws

15.  One leg extended hip raises

16.  Vertical hip raises

17.  Medicine ball sit up throws

18.  One leg balance

19.  One leg balance toe touches

20.  One leg squats

21.  One arm dumbell rows from one leg balance position

22.  Barbell rows from one leg balance position

23.  Sidestep and touch

24.  Vertical jumps

25.  Vertical Double jumps

26.  Vertical jumps with Med ball toss + catch

27.  Broad jumps

28.  One leg get-ups from your back or chest

29.  One leg squat thrusts

30.  Most stability get-ups with dumbell (arm extended)

31.  Core muscle twists

32.  Manmaker combo- squat-thrust-pushup-row-powerclean (dumbell or barbell) Can substitute pullup or deadlift for powerclean

33.  Situp dumbell press

34.  Addon shoulder complex (shrugs, lateral and front raises, scapula raises, palms up and palms down extensions and rotator extensions) 30 seconds each

35.  One leg dumbell or barbell shoulder press

36.  Shoulder press and squat off plyometric box

37.  Shoulder press on stability ball

38.  Shoulder push press (on box with feet off floor)

39.  Shoulder press on Bosu-ball

40.  Dumbell reverse front raises

41.  Most stability side bends

42.  Most stability squats

43.  Powercleans (dumbell one or two arm and barbell)

44.  Barbell powerpulls

45.  Barbell hangcleans

46.  One leg calf raises

47.  One leg hops

48.  Free hand squats

49.  Barbell squats

50.  Barbell front squats

51.  Barbell lunge squats

52.  Dumbell lunge walks

53.  Lunge jumps

54.  Mountain climbers

55.  One leg, foot on bench pitcher squats

56.  Medicine ball lateral or forward lunges

57.  Medicine ball lateral raises

58.  Dumbell explosions

59.  Box jumps (lateral, front)

60.  Box stepovers

61.  Dumbell box stepups

62.  Dumbell box stepups and press (one or two arm with leg kick)

63.  Stability ball pushups

64.  Stability ball pushups with medicine ball

65.  Bosu-ball pushups (one ball or two ball)

66.  Stability ball core twists (lateral or high-low) using cable machine and stirrup

67.  Stability ball chest press (one arm, two arm, alternating)

68.  Chest press on bench with feet raised (one arm, two arm, alternating, barbell)

69.  Incline chest press (one arm, two arm, alternating, barbell)

70.  Pullups

71.  Dips

72.  Pushup position one arm dumbell lateral raises

73.  45lb plate quick feet (forward or lateral) timed

74.  Medicine ball rotation exchanges (over shoulder, chest level, around knees)

75.  Medicine ball throws ( with partner or against wall)

76.  Deadlifts ( barbell, one or two arm dumbell) sumo or traditional

77.  Russian deadlifts

78.  Curls (barbell, dumbell, alternating)

79.  Tricep extensions (two arm, one arm reverse)

80.  Tricep nosebreakers

81.  Lat. Pulldowns (to chest or reversed with a butt balance)

82.  Ladder drills

83.  Dot drills