Real Deal Muscle

Standing Long Jump

Assume a squat position with arms on the back to help with balance. Jump as far as you can, taking off on both feet and landing on both soles. This move will improve speed and power.

Double Leg Groiners

Start with a push up position then jump forward with both feet landing beside the hands. This exercise will open up the hips and stretch the hamstrings.

Underhand Seated Row

Sit in front of the machine with knees slightly bent and hold bar with your underhand grip. Pull the bar towards your stomach then return bar to starting position and repeat. This will workout the biceps and triceps.

Russian Dumbbell Swing

Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height.

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Dumbbell Deadlift

This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt usually comes with it.

Back Squat

Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements. Any athlete will tout the squat as the reason they run fast, jump high, and keep increasing in strength all over.

Cable Alternating Flex Curl

Stand in between a cable crossover station and grab high-pulley handle with each hand. Slowly curl one hand towards your head without moving the other hand. Hold for a few seconds then return to starting position and switch hands.

Duck Walk

Start with a low squat with thighs parallel to the floor. Put arms in front for balance and weight should be on your heels. This exercise increases ankle strength and stamina.

Bird Dog Exercise

Start with all fours on the floor. Extend your right arm simultaneously with your left leg, hold for five seconds then switch sides. Do five to ten repetitions for each side.

Underhand Wrist Curls

Sit with knees shoulder-width apart and a barbell on both hands. Put palms up with forearms on your thighs and wrists hanging over knees. Using only your wrists, curl the barbell as high as possible.