Exercises

  • Goblet Squat

    The Goblet squat is a fundamental lower body exercise that targets your glutes and quads while indirectly strengthening your core.  It’s an excellent exercise to reinforce optimal squat mechanics while exhausting the musculature of your lower body. Stand with feet slightly wider than shoulder width. Hold the dumbbell with a point of contact at the top […]

  • Straight Leg Sit-Up

    The Straight Leg Sit-Up is an excellent exercise to strengthen your abdominals.  You may load the exercise with dumbbells or plates for an increased training effect without the need for excessive repetitions as commonly necessary with abdominal crunches. Lie down on the floor with your legs straight and arms perpendicular to the rest of your body. […]

  • Cable Chop

    The Cable Chop is a functional exercise demanding core stability as you transfer resistance from your upper extremities through your core to a stable lower base.  It specifically targets your internal and external obliques along with transverse abdominis.  This unique exercise requires you to select an appropriate load to perform with ideal technique.  It must be challenging […]

  • Overhead Side Stability Press

    The Overhead Side Stability Press is a core stabilization exercise.  The overhead lateral resistance places tremendous demand on the internal and external obliques.  This exercise requires appropriate load selection.  It must be challenging enough to effectively fire the intended muscle groups yet not so heavy that it erodes technique.  You’ll know it’s too heavy if you’re […]

  • Anti-Rotation Press

    The Anti-Rotation Press is a core stabilization exercise.  The lateral resistance at full arm extension places tremendous demand on the internal and external obliques along with transverse abdominis.  This exercise requires appropriate load selection.  It must be challenging enough to effectively fire the intended muscle groups yet not so heavy that it erodes technique.  You’ll know […]

  • Overhead Rear Stability Press

    The Overhead Rear Stability press is a core stability exercise designed to help you assert optimal control of your spine while enhancing your six-pack.  The overhead resistance demands the transverse and rectus abdominis effectively fire so ideal posture and position are maintained.This exercise requires appropriate load selection.  It must be challenging enough to effectively fire the intended muscle […]

  • Plank Series

    The Plank is an excellent exercise to warm-up and strengthen your abdominals.  Technique is paramount as you align your body during the exercise.  The intention is to prepare your abdominals to maintain excellent posture throughout the core workout. Lie down on the floor with your elbow underneath your shoulder with your top side foot just in front […]

  • Rotational Squat

    The Rotational Squat improves hip mobility and lower body flexibility.  It will directly prepare your lower body for heavier strength exercises and correlate to improved performance.  Your range of motion will significantly improve over time when performing rotational squats on a consistent basis (3x per week). Right Side Stand with feet together. Lift right knee and step […]

  • Reverse Lunges

    The Reverse Lunge is a warm-up exercise to prepare your glutes and quads for demanding strength exercises.  Technique is important to achieve optimal benefits. Stand with feet shoulder width apart. Reach backward with one foot at a distance that allows you to stabilize and lower with control just as you would during the split squat. Ascend with control as […]

  • Rotational Squat (Stationary)

    The Rotational Squat improves hip mobility and lower body flexibility.  It will directly prepare your lower body for heavier strength exercises and correlate to improved performance.  Your range of motion will improve over time when performing rotational squats on a consistent basis (3x per week). Right Side Stand with feet together. Place right foot at a […]

  • Split Squat

    The Split Squat is a warm-up exercise programmed to improve your hip mobility and warm-up your glutes, quads, and hamstrings.  It’s an Stand with feet shoulder width apart. Reach backward with one foot at a distance that allows you to stabilize and lower with control just as you would during the split squat. Ascend with control as your knee lowers […]

  • Mobility Routine | Active Dynamic Warm-Up

      You can find the Active Dynamic Warmup Series on page 60 of the Apollo Challenge Book as the first set of exercises you will perform as part of the Mobility Routine. The active dynamic warm-up is intended to prepare your body for high-quality movement at optimal ranges of motion.  This will significantly improve your ability […]

  • Dumbbell Bench Press

    Dumbbell Bench Press will strengthen and build muscle in your pecs, anterior deltoids, and triceps.  The dumbbells affords you freedom of movement that a barbell doesn’t.  You should perfect technique before aggressive weight selection.  Begin selecting challenging weights once technique is satisfactory and repeatable. Sit up with Dumbbells in a tall and wide position on the […]

  • Dumbbell Deadlift

    The Dumbbell Deadlift is a fundamental lower body exercise that targets your glutes and quads while indirectly strengthening your core. Stand with feet slightly wider than shoulder width with the dumbbell directly underneath your hips. Secure the top sides of the dumbbell with your hands. Lift the Dumbbell from the floor . Lower to a depth […]

  • Triceps Rope Pressdown

    The Triceps Rope Pressdown will help you increase strength and add mass to your triceps.  The intention is to completely isolate the movement to create direct stress on the muscle fibers of all three heads of the triceps.  Technique is the limiting factor in this exercise.  You must emphasize optimal technique to maximize benefits. Stand near the […]

  • Zottman Curl

    The Zottman Curl is an effective exercise to add strength and mass to your biceps and forearms.  It allows you to isolate the forearms during the lowering phase. Stand with your feet hip width and knees slightly bent with dumbbells at your side.  Option #2 is to stand with your feet slightly split. Lift by squeezing at the biceps only. […]

  • Half Kneeling Diagonal 1-Arm Row

    The half-kneeling Diagonal 1-arm Row will help you strengthen and build muscle in your back in similar nature to a pull-up.  Your lats, lower traps, and rhomboids will directly benefit from this exercise. Firmly support your active arm side knee on a pad with opposite foot in front of you on the floor. Establish a strong […]

  • Dumbbell Incline Bench Press (Alternating)

    Dumbbell Incline Bench Press (Alternating) will help you strengthen and build muscle in your upper pecs, anterior deltoids, and triceps.  Performing this in an alternating fashion will increase time under tension in an isometric position while the opposite arm executes the movement. Sit up tall with dumbbells resting on your knees at the end of an […]

  • Lying Dumbbell Triceps Press

    The Lying Dumbbell Triceps. Press will help you increase strength and add mass to your triceps.  The intention is to completely isolate the movement to create direct stress on the muscle fibers of all three heads of the triceps.  Technique is the limiting factor in this exercise.  You must execute it with solid technique to maximize benefits. Sit […]

  • Dumbbell Biceps Curl

    The Dumbbell Biceps Curl is the most effective exercise to add strength and mass to your arms.  It allows you to isolate the biceps with substantial loads at complete ranges of motion. Stand with knees slightly bent with dumbbells at your side. Lift by squeezing at the biceps only.  Squeeze the handle of the dumbbell aggressively […]

  • Alternating Dumbbell Military Press

    Alternating Dumbbell Military Press will help you build muscle and strengthen your anterior and medial deltoids.  Performing this in an alternating fashion will increase time under tension in an isometric position while the opposite arm executes the action.  Raise dumbbells just above shoulder line from a standing position. Keep knees slightly flexed to prevent sway while […]

  • Dumbbell Reverse Lunge

    The Dumbbell Reverse Lunge is an incredible exercise that targets your glutes and quads.  It requires you to perform it with excellent technique to achieve optimal benefits.  It’s an often disliked exercise; however, it produces incredible results. Stand with feet shoulder width with dumbbells at your sides. Reach backward at a distance that allows you to stabilize […]

  • Dumbbell Row

    The 1-arm Dumbbell Row will help you build massive strength and muscle in your back.  Your lats, lower traps, and rhomboids will directly benefit from this exercise. Firmly support your knee and arm on bench with opposite foot slightly wider than shoulder width. Establish a strong base of support with one knee and hand firmly […]

  • Dumbbell Bench Press (Alternating)

    The Alternating Dumbbell Bench Press will help you build muscle and strengthen your pecs, anterior deltoids, and triceps.  Performing this in an alternating fashion will increase time under tension as one side is required to maintain an isometric hold while the opposite side executes the movement. Sit up tall at the end of a flat bench with dumbbells […]

  • Lateral Lunges

    The Lateral Lunge improves hip mobility and lower body flexibility.  It will directly prepare your lower body for heavier strength exercises and correlate to improved performance.  Your range of motion will significantly improve over time when performing lateral lunges on a consistent basis (3x per week). Right Side Stand with feet together. Lift right knee and […]

  • Lateral Squat

    The Lateral Squat improves hip mobility and lower body flexibility.  It will directly prepare your lower body for heavier strength exercises and correlate to improved performance.  Your range of motion will significantly improve over time when performing lateral squats on a consistent basis (3x per week). Stand with feet facing forward and feet apart.  Individuals vary […]