Alternate Training Methods

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Body Part
CHEST

 Body Weight

Medicine Ball
Stability Ball

Suspension Training

Bands/Tubing

Bench Press/DB Chest Press

Chest Throw Against Wall

Toes on Ball Push-Up

Push-Ups
Hands In Straps

Incline Press/DB Incline Press

Feet Elevated Push-Ups

Squat Sit –
45 Degree Wall Throw

Pike Push-Up

Feet In Straps Pike Push-Up

45-Degree Incline Press

DB Fly

Wide Grip Push-Up

MB Roll and Switch Hands Push-Up

Two Ball
Fly Roll Out

Fly With
Hands in Straps

Band Fly –
Hands Wide

Decline Press/DB Decline Press

Power Rack Push-Ups on Bar

MB Floor
Bounce to Wall

Hands on Ball
Push-Up

45-Degree
Push-Up Hands in Strap

45-Degree
Decline Press

Variations
Changing the angle, hand position and body position changes intensity level.
Change the weight of the medicine ball to increase intensity and work level of exercise.
Changing the location of contact point, e.g., knees to shins or toes, will adjust intensity.
Adjusting the length of the strap will increase or decrease intensity.
Use two-arm press, alternating press or single-arm press.

 

Body Part
LEGS

 Body Weight

Medicine Ball
Stability Ball

Suspension Training

Bands/Tubing

Squat/Leg Press

Overhead MB Squat Jumps

Tubing Squats – Over Shoulders Load

Lunges

Lunge With MB Reaches

Reverse Lunge-Leg on SB

Back Foot in Strap Lunge

Lunge With Resistance Band Around Waist

Hamstring

Overhead Good-Mornings

Stability Ball Roll-Ins

Heel in Strap Pull-Ins

Overhead Tube "T" Holds

Quadriceps

Step-Ups

Speed Lunge With MB Hold – Arms Extended

Leg Roll-Ins in Push-Up Position

Push-Up Position Pull-In

Band Pull-Through Lying on Ground

Variations
Adding some type of external load, e.g., holding a DB, will increase intensity.
Change the weight of the medicine ball to increase intensity and work level.
Changing the number of contact points, e.g., from double leg to single leg, will increase intensity.
Adjusting the length of the strap changes the intensity. Using single leg instead of double increases the work.
Using different thickness of band or tubing will increase work and intensity.

 

Body Part
CORE

 Body Weight

Medicine Ball
Stability Ball

Suspension Training

Bands/Tubing

Sagittal Plane Front to Back Crunches

Overhead Throws

Crunch on Stability Ball

ABC Band Pulls to Ankle; Right – Middle - Left

Frontal Plane Side-to-Side
Side Bends

Ball Lift on Side

Side Plank Feet in Straps

Side-to-Side Band Pulls Standing on Band

Transverse Plane Rotational Twist Sit Ups

Planks With Reach Thru Front and Side

MB Chops and Lifts

Foot Rotations – Hold SB Between Feet

Skiers – Push-Up Position; Side-to-Side Pulls

Straight Arm Band Rotations

Hip Complex/ Lower Back Leg Raises

Glute Extensions and Back Raises

MB on Floor Supermans & Toe-Ups

SB Back Hyper – Ball at Waist

Lay-Outs – Arms Straight, Body Straight

Ankle Band Lateral Walks

Variations
Changing points of contact, e.g., lifting one foot off the ground on plank, adds difficulty.
Change the weight of the medicine ball to increase the intensity and work level.
Changing the position on the SB or changing where SB is held will increase intensity.
Increasing speed (under control) will increase demands and difficulty.
Using different thickness of band or tubing will increase work and intensity.

 

Body Part
SHOULDERS

 Body Weight

Medicine Ball
Stability Ball

Suspension Training

Bands/Tubing

Front (Anterior)

Up & Down Push-Up Walks

Overhead MB Slams

SB Front Holds With Contact

Front Shoulder Band Raise

Side (Medial)

Side Push-Up Walks

One Arm MB Side Slams

Elbows on SB Side Rolls

Side Shoulder Band Raise

Back (Posterior)

Internal
(Rotator Cuff)

(Small Ball) Internal/External Rotation Drill

Water Filled SB Circles/Figure "8's"/Shakes

Push Thru Holding Strap

Variations
Adding some type of external load, e.g., a weight vest, changes the intensity.
Change the weight of the medicine ball to increase the intensity and work level.
Changing the contact point on the ball will change difficulty. Adding more water to SB increases load.
Changing body position and lowering the angle to the floor will make exercise harder.

Using different thickness of band or tubing will increase work and intensity.

 

Body Part
BACK

 Body Weight

Medicine Ball
Stability Ball

Suspension Training

Bands/Tubing

Upper Back (Outside)
Lat Pull Down

Wide Grip Pull-Ups

One Arm Kneeling Bounce Pass off Wall

One Arm Balance With Wide Row

Upper Back
(Inside)
Low Row

Narrow Grip Pull-Ups

Overhead Front Slams With Repeats

One Arm Balance with Narrow Row

Close Grip Band Pulls

Lower Back
Back Hyperextension

Overhead Good Mornings

Over – Under Partner Pass

Side-to-Side Skiers

Foot in Straps: Side-Middle-Side Pull

Neck/Trapezius
Shrugs

Straight Arm Dip Shoulder Protraction - Retraction

High Pulls to Overhead Throw

Hands on SB Protraction and Retraction

Tubing Overhead Pulls

Variations
Adding some type of external load, e.g., a weight vest, changes the intensity.
Change the weight of the medicine ball to increase the intensity and work level.
Changing the number of contact points and extending body (make longer) will add difficulty.
Adjusting length of the strap changes intensity. Adding external load, e.g., a weight vest, increases intensity.
Using different thickness of band or tubing will increase work and intensity.

 

Body Part
ARMS

 Body Weight

Medicine Ball
Stability Ball

Suspension Training

Bands/Tubing

Biceps
DB Curls

Close Grip Pull-Ups

MB With Handle Curls

Partner Curls-Partner resists ball movement

Body Weight Curls

Alternating Band Curls

Triceps
Push-Downs

One Arm Overhead Wall Slams

Hands on SB Close Grip Push-Up

Body Weight Extensions

Over Head Band Press

Forearms
Wrist Curls

Up and Down Bar Walk

MB With Handle Rotation Curls

Partner Grabs – Use ½ full SB For keep away

Body Holds With Varied Positions

Hand-Grip
Strength

Finger Tip Walks in Push-Up Position

Release and Catch With Small MB

Exercises on SB On Finger Tips Push-Up on Fingers

Finger Rolls

Use Device Like Power Web or Handmaster Plus

Variations
Adding some type of external load, e.g., a weight vest, changes the intensity.
Change the weight of the medicine ball to increase the intensity and work level.
Changing the number of contact points, e.g., from double arm to single arm, will increase intensity.
Adjusting the length of the strap changes the intensity.
Using different thickness of band or tubing will increase work and intensity.

Photo Credit: Getty Images // Thinkstock