RESOURCES

1. Icky Shuffle

1. Biceps Curl Machine
2. Bottoms up Curl to Press
3. Pull-up Machine
4. Single Leg Dumbbell Biceps Curl
5. Single Leg Triceps Press
6. Stability-Ball Triceps Extension
7. Standing Dumbbell Biceps Curl
8. Triceps Press with Rope

1. Back Extension Machine
2. Ball Combo 2
3. Cable Sled Pull
4. Dumbbell Shrugs
5. LAT Pulldown
6. Reverse Fly Machine
7. Seated Cable Rows
8. Seated Row Machine
9. Standing Cable Row
10. TRX Rows
11. TRX Y’s

1. Bench Press (Smith Machine)
2. Chest Fly Machine
3. Chest Press Machine
4. Dumbbell Bench Press
5. Dumbbell Bench Press on Ball
6. Incline Dumbbell Press
7. Push-ups
8. Smith Machine Bench Press
9. Standing Cable Chest Press
10. TRX Chest Press
11. TRX Chest Press/Fly

1. Abdominal Machine
2. Ball Cross Crunches
3. Ball Crunches
4. Big 3 + Stir the Pot
5. Bird Dogs
6. Bottoms up Kettlebell Carries
7. Cable Chops
8. Cable Chops Low to High
9. Cable Glute Pull Through
10. Cable Walk-outs
11. Contralateral Supermans
12. Fire Hydrants
13. Fire Hydrants w/Band (*Keep Trunk Still)
14. Front Plank
15. Front Plank w/Opposite Arm & Leg Lift
16. Glute Bridges
17. Glute Bridge Marching
18. KB Halo
19. Kettlebell Side Bends
20. Modified Curl Up
21. Mountain Climbers
22. Oblique Crunch
23. Pallof Press
24. Reverse Crunch
25. Roman Chair Leg Lifts
26. Seated Glute Squeezes
27. Seated Stability Ball Russian Twist
28. Side lying Clamshells
29. Side Plank
30. Side Plank Resisted Clamshell
31. Side Plank w/March
32. Single Leg Balance Reach (Multiplanar)
33. Single Leg Banded Bridges
34. Single Arm KB Farmer Carry
35. Spiderman Push-ups
36. Stability Ball Bridge Marching
37. Stability Ball Glute Bridge
38. Stability Ball Russian Twists with Med ball
39. Standing Bird Dog
40. Standing Cross Crunch
41. Standing March
42. Standing Power Throw
43. Stir the Pot
44. TRX Plank
45. TRX Side Plank
46. TRX Mountain Climbers
47. Turkish KB Half Get Up

1. Ball on Wall Squats
2. Ball Squeezes (3 second holds*)
3. BOSU Ball Squats
4. Calf Raises on Platform
5. Calf Raise Machine
6. Facing the Wall Squats
7. Glute Press Machine
8. Hamstring Curl Machine
9. Hip Abduction Machine
10. Hip Adduction Machine
11. KB Deadlift
12. KB Goblet Squat
13. KB Front Squats
14. Lateral Tube Walking
15. Lateral Step-ups
16. Leg Press Machine
17. Monster Walks
18. Resistance Band Deadlifts
19. Seated Hamstring Curl Machine
20. Single Leg Calf Raises
21. Single Leg Quarter Squats (Holding on to pole)
22. Single-Leg Leg Press (*Keep Foot Shoulder Width) 
23. Single Leg Hamstring Curl
24. Standing Hip Extension
25. Step-up Curl to Press
26. Step-up to Balance
27. TRX Hamstring Curls

1. Chin tucks

1. Arnold Press
2. Ball Combo 1
3. Bilateral Tubing Shoulder External Rotation
4. Cable Shoulder External Rotation
5. Cable Shoulder Internal Rotation
6. Prone Swimmers
7. Seated Dumbbell Military Press on Ball
8. Shoulder Abduction (Dumbbell)
9. Shoulder Flexion (Dumbbell)
10. Shoulder Press Machine
11. Standing Dumbbell Shoulder Press
12. Tubing Wall Climb
13. Wall Angels
14. Wall Climb

STATIC STRETCHES

1. Double Knee to Chest
2. Single Knee to Chest
3. Side Bend
4. 90/90 Stretch
5. Adductor Stretch
6. Biceps Stretch TRX
7. Calf Stretch
8. Hamstring Stretch w/Strap
9. Hip Flexor Stretch
10. Quad Stretch
11. Pec Stretch
12. Prayer Stretch
13. Straddle Stretch
14. Triceps Stretch
15. TRX Pec Stretch
16. TRX LAT Stretch with Torso Rotation

DYNAMIC STRETCHES

1. Cat/Camel Stretch
2. Close the Gate
3. Inchworm
4. Open the Gate
5. Lower Trunk Rotation
6. Shoulder Circles

YOUR WHY

• The 5 Why's exercise 
• How to create a vision board 

SETTING UP AN ENVIRONMENT FOR SUCCESS

• Fitness Champion responsibilities 
• How to create a "Go bag" 

NUTRITION TIPS

• Meal Prep Tips
• Green Smoothies