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Exercise Descriptions – Warm-upDisclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & ConditioningSpecialist (CSCS) provide you with instruction on correct form for all exercises.Foam Rolling Sit on the floor and rest your outer thigh on top of the foam roller. Roll your thigh over top of the roller, concentrating on sore spots. Give each sore spot 10 good rolls. This will “hurt so good”.Prisoner Squat Stand with your feet just greater than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder bladespulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and “sit back into achair”. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back. Push with your glutes, hamstrings, and quadriceps to return to the start position. www.TurbulenceTraining.com11

Exercise Descriptions – Warm-upElevated Pushups Keep the abs braced and body in a straight line from knees to shoulders. Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobicstep. Hands are slightly wider than shoulder width apart (normal pushup width). Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Perform all repetitions in this manner and then switch to do all repetitions with theother arm elevated. Keep your abs braced. www.TurbulenceTraining.com12

Exercise Descriptions – Warm-upLeg Swings Stand with your feet hip width apart and hold on to something for balance. Take the inside leg and swing it back behind you and then swing it straight out infront of you. This will stretch your hamstring so do it gently. Continue to swing your leg faster and higher with each repetition. Do all reps for one side then switch.W Lie on your chest on a ball and stick your arms out in front of you at a slight angleaway from your body (“W position”). Squeeze the muscles between your shoulder blades and tuck the elbows back intoyour sides. This is similar to the prone stick-up. Slowly return to the start position. Try to limit the use of your deltoids/shoulders. www.TurbulenceTraining.com13

Exercise Descriptions – Warm-upY Lie on your chest on a ball and stick your arms out in a “Y-position” with thumbs up.Squeeze the muscles between your shoulder blades and raise your arms a few inches.Slowly return to the start position.Try to limit the use of your deltoids/shoulders and focus on using the musclesbetween your shoulder blades (middle trapezius and rhomboids).L Lie on your chest on a ball and hold your arms out to your sides. Bend your arms 90 degrees at the elbow so that your fingers are pointing at the floorand your palms are facing your feet (“L position”). Use your shoulder muscles to externally rotate your arms until your hands arepointing to the ceiling and palms are facing forward. Slowly return to the start position. www.TurbulenceTraining.com14

Exercise Descriptions – Warm-upI T Lie on your chest on a ball and stick your arms out in front of you and finger-tipspointing to the floor.Squeeze the muscles between your shoulder blades and raise your arms as high aspossible until they are pointing forward like you were Superman (“I position”).Slowly return to the start position.Try to limit the use of your deltoids/shoulders and focus on using the musclesbetween your shoulder blades (middle trapezius and rhomboids).Lie on your chest on a ball and stick your arms out in a “T-position” with thumbs up.Squeeze the muscles between your shoulder blades and raise your arms a few inches.Slowly return to the start position.Try to limit the use of your deltoids/shoulders and focus on using the musclesbetween your shoulder blades (middle trapezius and rhomboids). www.TurbulenceTraining.com15

Exercise Descriptions – Workout APrisoner Lunge Stand with your feet shoulder-width apart and hands clasped behind your head. Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The backknee should also be bent. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push back to the start position.Cossack Lunge Stand with your feet 6 inches wider than shoulder-width apart. Start shifting your weight side-to-side, getting slightly lower with each shift. As you get low on one side, raise your other foot up on it’s heal. Move slowly and expect a stretch in the groin area. Again, be conservative and slowly move your way to the ground. Please watch the video for this exercise. www.TurbulenceTraining.com16

Exercise Descriptions – Workout A1-Leg RDL Keep your lower back arched and bend forward by pushing your hips back. Repeat all reps for one side then switch. Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight.Pushup Plus Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. At top of the pushup, spread your shoulder blades apart and round your upper back. www.TurbulenceTraining.com17

Exercise Descriptions – Workout ATotal Body Extension Start in the standing position as if you were going to do a bodyweight squat. Dip down quickly into a quarter squat and swing your arms behind you by your sides. Explode up and extend your body onto your toes, raising your arms overhead. Control the descent back and in one movement return to the dip before explodingback up again. This is a non-impact replacement for jumping.Bench Vault Place both hands on the sides of a bench, with your abs braced In one motion, vault over the bench, driving your arms down and pulling your legs,knees and butt toward the ceiling. Repeat in the opposite direction. www.TurbulenceTraining.com18

Exercise Descriptions – Workout ALunge Jump Start in the bottom of a split squat position. Your front thigh should be parallel to thefloor, your torso upright, and your abs braced. Jump up explosively and switch leg positions in the air. Your back leg becomes thefront leg, and vice versa. Absorb the landing with your muscles. Keep your absbraced and torso upright. Alternate sides without resting between sides.Spiderman Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. As you lower yourself, slowly bring your right knee up to your right elbow. Keep your foot off the ground as you do so. Push through your chest, shoulders and triceps to return to the start position, andreturn your leg to the start position. Alternate sides until you complete all repetitions. Keep your body in a straight line at all times and try not to twist your hips. www.TurbulenceTraining.com19

Exercise Descriptions – Workout AClose-Stance BW (Bodyweight) Squat Stand with your feet NARROWER than hip-width apart. Start the movement at the hip joint. Push your hips backward and “sit back into achair”. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don’t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position.Spiderman Climb with Reach (SCREACH) Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee upoutside of your shoulder and touch your foot to the ground. As you reach the top of the motion, rotate your upper body to point your arm towardthe ceiling. Keep your abs braced and slowly return to the start position. Alternate sides until you complete all of the required repetitions. www.TurbulenceTraining.com20

Exercise Descriptions – Workout ABulgarian Split Squat Stand with your feet shoulder-width apart. Hold dumbells in each hand if needed. Place the instep of one foot on a bench. Step forward with the other foot, taking aslightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch.Atomic Pushup Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet into the TRX straps Take 5 seconds to lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. www.TurbulenceTraining.com21

Exercise Descriptions – Workout ABodyweight Row Grab the straps and take 2 steps backward. Lean back and rest the weight on heels. Hold the straps with your palms facing together. Keep the abs braced and body in a straight line from heels to shoulders. Row your body up until your chest is at strap height. Slowly return to the start position.Ab Fallout Kneel on the grass with your hands in the straps. Keep your body in a straight line, brace your abs, and keep your low back tensed. Lean forward & extend your arms overhead and keep your abs braced as they stretch. Contract your abs and keep your body in a straight line from toes to shoulders as youcome back up to the start. www.TurbulenceTraining.com22

Exercise Descriptions – Workout AJackknife Place your feet on the ball and hands on the floor, slightly wider than shoulder width. With your arms straight and your back flat, your body should form a straight linefrom your shoulders to your ankles. Keeping your back straight (don't round it), roll the ball as close to your chest aspossible by contracting your abs and pulling it forward. Pause and then return the ball to the starting position by rolling it backward. Do NOT round your lower back.Pike Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight linefrom your shoulders to your ankles. Keeping your back straight (don't round it), roll the ball as close to your chest aspossible by contracting your abs and pulling it forward. Pause and then return the ball to the starting position by rolling it backward. www.TurbulenceTraining.com23

Exercise Descriptions – Workout ALow Box Jump Stand in front of a box, step or bench about 12 inches high. Jump onto the bench and land with your knees and hips bent, allowing your musclesto absorb the force. Step back off the bench and repeat for all reps. Increase the box, step, or bench height as high as safely possible. Make sure you are jumping onto something on a non-slip surface. SAFETY FIRST!Sprinter Step-ups Set up a low box or step directly in front of you Step up on the step and back down as fast as you can, but with control Repeat as necessary www.TurbulenceTraining.com24

Exercise Descriptions – Workout ADecline Close-Grip Pushup Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor just inside shoulder-width apart. Elevate your feet onto stairs or a bench. Lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.Prisoner Reverse Lunge Stand with your feet shoulder-width apart and hands clasped behind your head. Step backward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The backknee should also be bent. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Pull back to the start position with the front leg. www.TurbulenceTraining.com25

Exercise Descriptions – Workout ATotal Body Extension (see above)Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a pushup position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.Running-in-Place Stand with your feet shoulder-width apart. Run in place driving your knees up as high as possible. Your other arm will naturally swing forward. Keep a bend in the elbow. Run in place at a warm-up pace. www.TurbulenceTraining.com26

Exercise Descriptions – Workout AX-Body Mountain Climber Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee upto your opposite shoulder. Do not let your hips sag. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.Diagonal Lunge Step diagonally at a 45o angle with one leg and lower your body until your thigh isparallel to the ground. Keep your torso upright. Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg. www.TurbulenceTraining.com27

Exercise Descriptions – Workout AJumping Jacks Stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time. www.TurbulenceTraining.com28

Exercise Descriptions – Workout BTotal Body Extension (see above)Run-in-Place (see above)Close-grip Pushup Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times and elbows tucked in. www.TurbulenceTraining.com29

Exercise Descriptions – Workout BJumping Jacks (see above)Total Body Extension (see above)Burpees (see above)Sprinter Step-up (see above)Mountain Climbers Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee upto your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. www.TurbulenceTraining.com30

Exercise Descriptions – Workout BLateral Jump Stand with your knees bent, abs braced, and hips back. You are going to jump back-and-forth over a barrier. For SAFETY: Use a low barrier and a wooden surface or grass. NO CONCRETE. Jump laterally and land with your knees bent and hips back to absorb the landingforces in your muscles. Repeat to the other side with as little rest as possible between jumps. Always land with your knees bent and absorb the force with your muscles.Burpees (see above)Low Box Jumps (see above)T-Pushup Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling. Alternate sides with each rep. www.TurbulenceTraining.com31

Exercise Descriptions – Workout BLow Box Jumps (see above)T-Pushup (see above)Low Box Jumps (see above)Punch-Knee Combo Stand with fee hip-width apart and knees slightly bent. Throw a jab with your weak arm. Throw a jab with your strong arm. Throw a knee with your weak-arm side leg. Throw a knee with your strong-arm side leg. Repeat and enjoy. www.TurbulenceTraining.com32

Exercise Descriptions – Workout BClose-Stance BW (Bodyweight) Squat (see above)MC Sprint to Start Start in pushup position Do one mountain climber, and with knee at chest, Come out of that position and do 2-3 strides, Then go down to mountain climber, do one rep, Go back across from where you came from (if doing in small area)Split Shuffle Stand with one foot forward and the other back in a split stance. Raise your opposite arm and bring it forward. Take your same arm back. Quickly switch your arm and foot position, almost as if you were running in place. Continue to alternate, doing this exercise as rapidly as possible. It’s tricky and requires some co-ordination. www.TurbulenceTraining.com33

Exercise Descriptions – Workout BPunch-Knee Combo (see above)Bulgarian Split Squat (see above)Bodyweight Row (see above)Pull-up Grasp the bar with an overhand, wide grip. Pull yourself up until your chin is over the bar.Spiderman Climb Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee upoutside of your shoulder and touch your foot to the ground. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. www.TurbulenceTraining.com34

Exercise Descriptions – Workout BStar Shuffle Stand with your feet should-width apart Step diagonally at a 45o angle with one leg Push with your forward leg to return to the starting position. Continue to alternate, doing this exercise as rapidly as possible. It’s tricky and requires some co-ordinationBulgarian Split Squat (see above) www.TurbulenceTraining.com35

Exercise Descriptions – Workout CLow Box Jumps (see above)Chin-ups Take underhand grip on the bar with the palms facing you. Pull your body up until the chest reaches bar level. Slowly lower yourself but do not let your body swing and do not use momentumLunge Jumps (see above)Close-grip Pushup (see above) www.TurbulenceTraining.com36

Exercise Descriptions – Workout CBodyweight Squat Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and “sit back in

Welcome from Craig Ballantyne & Turbulence Training Stuck in a hotel room with the only option being a cramped hotel gym equipped with 20 pound dumbbells is the best inspiration for creating bodyweight workout programs. This was my situation earlier th