Sample Exercises

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SINGLE ARM LOW CABLE FLY: This works the lower chest and pec minor. PRO tips include keeping the elbow flared out and keeping the elbow over the wrist. You can also hold a dumbbell in the other hand as a counter weight and to keep the lats and stabilizing muscles engaged. We develop custom home exercise program, exercise for shoulders, and ab exercises as well as bodybuilding workout program and home workout program in Bettendorf, Le Claire, and Davenport!

BANDED SHOULDER COMPLEX #1: This is one of our favorite shoulder warmups for intermediate and advanced athletes. PRO tips include avoiding forward head movement, keeping the arms straight, and maintaining shoulder retraction on both exercises. We develop custom home exercise program, exercise for shoulders, and ab exercises in Bettendorf, Le Claire, and Davenport!

HAMSTRING CURL ON STABILITY BALL: This is a great bodyweight exercise for the hamstrings. PRO tips include maintaining dorsiflexion and keeping the hips up throughout the movement. We develop custom home exercise program, exercise for shoulders, and ab exercises in Bettendorf, Le Claire, and Davenport!

AB COMPLEX #1: This is a great ab combo to stress the abs two different ways. PRO tips include focusing on a posterior pelvic tilt and controlling the negative on both exercises. We develop custom home exercise program, exercise for shoulders, and ab exercises in Bettendorf, Le Claire, and Davenport!

DUMBBELL BENCH PRESS WITH BOUNCE: This is a great way to work on staying tighter at the bottom of the movement while also activating the stretch receptors for a more explosive movement. PRO tips include keeping the lats engaged and pressing the shoulders back into the bench. Your Bettendorf personal trainer, Dr. Victor Dean.

MEDICINE BALL WARMUP #1: This is a general warmup that incorporates hip hinges, shoulder flexion, and trunk rotation. You may try increasing the weight of the medicine ball each set based on your strength level. Your Bettendorf personal trainer, Dr. Victor Dean.

WIDE BARBELL SQUAT: This is a wide squat but not quite sumo. This variation focuses on the hip hinge and keeps the knees back. Your Bettendorf personal trainer, Dr. Victor Dean.

CABLE PULL THROUGH WITH ROPE: This focuses on the hip hinge and hits the posterior chain. The heavier the weight, the more lean is required. Your Bettendorf personal trainer, Dr. Victor Dean.

STANDING CABLE CALF RAISE: This movement targets more of the gastrocnemius and can be surprisingly difficult. PRO tips include keeping the feet straight. Your Bettendorf personal trainer, Dr. Victor Dean.

BANDED HIP COMPLEX #1: This complex works the gluteus medius and tensor fasciae latae and can be utilized as prehab or rehab. PRO tips include maintaining core stability and keeping the feet straight. Your Bettendorf personal trainer, Dr. Victor Dean.