PAC Exercise Demonstrations

                                 

Aerobic Exercises


Resistance Training Exercises

     Leg Exercises

     Chest, Shoulders, and Tricep Exercises

     Shoulder Exercises

     Tricep Exercises

     Back and Bicep Exercises

     Bicep Exercises

     Abdominal Exercises

     Lower Back Exercises


Flexibility Exercises


Aerobic Exercises

         Click here for a complete and printable version of this muscle group

·         Bicycles- Recumbent

·         Bicycles- Upright

·         Bicycles- RevMaster

·         Elliptical Trainers

·         Treadmills

·         Rowing Machines

·         Stair Climbers

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Resistance Training Exercises

        Leg Exercises


    Click here for a complete and printable version of this muscle group

    Barbell Squat

·         Smith Machine Squats

·         Hammer Strength V-Squats

·         Dumbbell Squats

·         Plate Loaded Leg Press

·         Cybex Leg Press

·         Dumbbell Reverse Lunges

·         Lunge ON Step

·         Lunge OFF Step

·         Medicine Ball Step-up

·         Straight Leg Barbell Deadlifts

·         Straight Leg Dumbbell Deadlifts

·         Cybex Prone Leg Curl

·         Med-X Seated Leg Curl

·         Trotter Standing Leg Curl

·         Hamstring Curl on Ball (double leg)

·         Hamstring Curl on Ball (single leg)

·         Bridge on the Ball

·         Trotter Leg Extension

·         Med-X Leg Extension

·         Cybex Abductor (Outer Thigh)

·         Cybex Adductor (Inner Thigh)

·         LifeFitness Calf Raise

·         Standing Calf Raise

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Chest, Shoulders, and Tricep Exercises

         Click here for a complete and printable version of this muscle group

    Bench Press

·         Incline Bench Press

·         Dumbbell Chest Press

·         Med-X Chest Press

·         Trotter Chest Press

·         Dumbbell Chest Fly

·         Nebula Chest Fly

·         Cable Crossover Chest Fly

·         Push-up

·         Push-up (modified)

·         Stability Ball Push-up

·         Stability Ball Push-up (modified)

·         BOSU Push-up

·         BOSU Push-up (modified)

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Shoulder Exercises

          Click here for a complete and printable version of this muscle group

·         Standing Dumbbell Shoulder Press

·         Seated Dumbbell Shoulder Press

·         Med-X Shoulder Press

·         Trotter Shoulder Press

·         Dumbbell Lateral Raise

·         Dumbbell Reverse Fly

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Tricep Exercises

          Click here for a complete and printable version of this muscle group

    Dumbbell French Press

·         Dumbell Kickback

·         Cybex Tricep Press

·         Cable Crossover Tricep Extension (overhead)

·         Cable Tricep Extension

·         Cybex Dip Machine

·         Assisted Tricep Dip Machine

·         Bench Dip (beginner)

·         Bench Dip (intermediate)

·         Bench Dip (advanced)

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Back and Bicep Exercises

          Click here for a complete and printable version of this muscle group

    T Row

·         Barbell Bent Over Row

·         Dumbbell Double Arm Bent Over Row

·         Dumbbell One Arm Row

·         Cybex Lat Pull

·         Med-X Back Row

·         Med-X Lat Torso Arm

·         Trotter Pulldown

·         Trotter Low Row

·         Assisted Pull-Up

·         Barbell Upright Row

·         Nautilus Pullover

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Bicep Exercises

          Click here for a complete and printable version of this muscle group

    Barbell Bicep Curl

·         Dumbbell Bicep Curl

·         Preacher Curl

·         Cybex Arm Curl

·         Cable Bicep Curl

·         Cable Crossover Bicep Curl

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Abdominal Exercises

·         Click here for a complete and printable version of this muscle group

·         Hoist Roc-It

·         Cybex Abdominal Curl

·         Med-X Abdominal Curl

·         LifeFitness Weighted Abdominal Curl

·         Cybex Rotary Torso

·         V-Sit on Bench

·         Abdominal Curl

·         Reverse Abdominal Curl (modified)

·         Reverse Abdominal Curl

·         Abdominal Bicycle

·         Abdominal Double Leg Stretch

·         BOSU Abdominal Curl

·         BOSU Oblique Crunch

·         BOSU Abdominal Bicycle (modified)

·         BOSU Abdominal Bicycle

·         BOSU V-Up (single knee)

·         BOSU V-Up (double knee)

·         BOSU V-Up (double leg)

·         Stability Ball Abdominal Crunch

·         Stability Ball Oblique Crunch

·         Weighted Stability Ball Crunch

·         Stability Ball Weighted Oblique Crunch

·         Jack Knife (modified)

·         Jack Knife (advanced)

·         Side Plank (modified)

·         Side Plank (advanced)

·         Medicine Ball Crunch

·         Medicine Ball Oblique Crunch

·         V-Sit (modified)

·         Plank

·         Plank with Heel Slide

·         Plank with Heel Lifts

·         Plank with Hip Lifts

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Lower Back Exercises

          Click here for a complete and printable version of this muscle group

    Lower Back Extension

·         Lower Back Extension- Weighted

·         LifeFitness Lower Back Extension

·         All Fours Lower Back Extension

·         Prone Lower Back Extension

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Flexibility Exercises

          Click here for a complete and printable version of this muscle group

    Quadriceps Stretch- Standing

·         Quadriceps Stretch- Prone

·         Hamstring Stretch- Standing

·         Hamstring Stretch- Seated

·         Hamstring Stretch- Supine with Strap

·         Standing Hamstring Stretch with Spinal Rotation

·         Gluteals Stretch- Seated

·         Gluteals Stretch- Supine

·         Calf Stretch

·         Lower Back Rotation- Modified

·         Lower Back Rotation with Hip Rotators Stretch

·         Lower Back Rotation

·         Seated Lower Back Rotation with Hip Rotators Stretch

·         Chest and Shoulder Stretch

·         Shoulder Stretch

·         Upper Back Stretch

·         Neck Stretches

·         Triceps Stretch

·         Biceps Stretch

·         Abdominal Stretch

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