Close-Grip Bench Press
Medicine Ball Chest Pass
Tate Press
Barbell Biceps Curl .
Dumbbell Biceps Curl (variation: Biceps Curl With Tubing)
Concentration Curl
SHOULDERS
Forward Dumbbell Deltoid Raise(variation: Forward Deltoid Raise With Tubing)
Lateral Dumbbell Deltoid Raise(variations: Lateral Deltoid Raise With Tubing; Overhead C)
T Exercise
Dumbbell Shoulder Press
Bent-Over Reverse Dumbbell Fly
Prone T, Y, A (Blackburn) (variation: Physioball T, Y, A)
Scapular Push-Up
Scapular Dip
Internal Rotation With Tubing
External Rotation With Tubing(variations: Side-Lying Dumbbell External Rotation; Double-Arm External Rotation)
Crabwalk
Overhead Single-Arm Bounce
CHEST
Push-Up(variations: Plyometric Push-Up; Kneeling Push-Up)
Feet-Elevated Push-Up(variation: Feet-Elevated Push-Up on Physioball)
Medicine Ball Push-Up(variation: Medicine Ball Push-Up With Staggered Hand Placement)
Barbell Flat Bench Press (variation: Dumbbell Flat Bench Press)
Dumbbell Physioball Bench Press
Barbell Incline Bench Press(variation: Dumbbell Incline Bench Press)
Dip (Chest Version)
Standing Double-Arm Medicine Ball Throw Down
Supine Medicine Ball Partner Pass and Catch
Wheelbarrow
ABDOMEN
Hollow Hold (variation: Hollow Hold With Feet Elevated)
Watch TV
V-Up
Flutter Kicks (variation: Streamlined Flutter Kicks)
Physioball Crunch(variation: Physioball Crunch With Trunk Rotation)
Cable Crunch
Seated Physioball Abdominal Hold
Russian Twist
Kneeling Chop
Physioball Prayer Roll
Physioball Upper-Trunk Rotation
Physioball Jackknife(variation: Physioball Jackknife With Twist)
BACK
Chin-Up
Pull-Up(variation: Wide-Grip Pull-Up)
Lat Pull-Down (variation: Single-Arm Lat Pull-Down)
Standing Straight-Arm Pull-Down
Double-Arm Seated Machine Row
Bent-Over Single-Arm Row
Standing Zeus
Lumbar Extension (variation: Lumbar Extension With Rotation)
Physioball Back Extension
Physioball Prone Superman Progression
Physioball Prone Streamline
Physioball Bridge (variation: Single-Leg Physioball Bridge)
LEGS
Back Squat(variation: Overhead Squat)
Single-Leg Squat
Dumbbell Step-Up(variation: Barbell Step-Up)
Lunge (variations: Walking Lunge; Diagonal and Lateral Lunge)
Standing Hip Internal Rotation
Standing Hip External Rotation
Romanian Deadlifts (RDLs)
Physioball Hamstring Curl(variation: Single-Leg Physioball Hamstring Curl)
Leg Curl
Leg Extension
Band Lateral Shuffle (variation: Band Diagonal Shuffle)
Standing Hip Adduction
Inversion and Eversion Ankle Band Strengthening
WHOLE BODY
Single-Arm Lawn Mower
Burpee
Block Jump Start Into Streamlined Position(variation: Dryland Block Jump Start Into Streamlined Position)
Band-Resisted Start
Box Jump
Diagonal Cable Column Lift(variation: Diagonal Medicine Ball Lift)
ABOUT THE AUTHOR
USA Swimming, the largest swimming organization in the world, specifically recommended Ian McLeodas the author of
