LEGS FLASH Station Card

LEGS
FLASH Station Card
Each Flash circuit is made up of stations focusing on a different areas of concentration.
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Squat
1. Hamstring Curl
1. Plyometric Squat
2. Toes Out Squat
2. Single Leg Squat
2. Reverse Lunge with Med Ball
(Incorporate Med Ball)
3. Bridge Squat
3. Side Lying Squat
© 2010 efi Corp. / J31734
3. Lateral Lunge with Dumbbell
(Incorporate Dumbbell)
BACK
FLASH Station Card
Each Flash circuit is made up of stations focusing on a different areas of concentration.
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1 Arm Pullover
1. Lumber Extension
1. Plyometric Pull-up
(Incorporate Plyometric release and catch)
2. Lat Pull Down
2. Supine Shoulder Adduction (Iron Cross)
2. Kneeling Reverse Fly
3. Pull-up
3. Swimmer
© 2010 efi Corp. / J31734
3. Seated Row
CHEST
FLASH Station Card
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Chest Press Bilateral
1. Incline Push-up
1. Kneeling Single Arm Chest Fly
2. Incline Chest Press
2. Chest Fly
2. Kneeling Incline Single Arm Chest Fly
3. Decline Chest Press
3. Single Arm Chest Fly
3. Decline Push-up
© 2010 efi Corp. / J31734
Each Flash circuit is made up of stations focusing on a different areas of concentration.
SHOULDERS
FLASH Station Card
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Seated Shoulder Extension
1. Kneeling Upright Row
1. Kneeling Cross Body Shoulder Raise with Trunk Extension
2. Seated Shoulder Flexion
2. Horizontal Shoulder Abduction
2. Supine Cross Body Shoulder Extension
3. Lateral Shoulder Raise
3. Shoulder Press
3. Plyometric Shoulder Press
(Incorporate Plyometric release and catch)
© 2010 efi Corp. / J31734
Each Flash circuit is made up of stations focusing on a different areas of concentration.
BICEPS
FLASH Station Card
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Seated Biceps Curl
1. Kneeling Biceps Curl
1. Kneeling Lateral Biceps Curl
2. Prone Biceps Curl
2. Preacher Curl
2. High Kneeling Biceps Curl
3. Supine Biceps Curl
3. Seated Lateral Biceps Curl
3. Kneeling Biceps Curl with Static Equilibrium
(Incorporate Static Equilibrium with minimal glideboard
movement)
© 2010 efi Corp. / J31734
Each Flash circuit is made up of stations focusing on a different areas of concentration.
TRICEPS
FLASH Station Card
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Triceps Press Down
1. Triceps Press Down Elevated Elbows
1. Single Arm Bent Over Kickback
2. Seated Lateral Triceps Extension
2. Kneeling Triceps Kickback
2. Overhead Triceps Extension
3. Seated Triceps Kickback
(Shows kneeling but can be done seated)
3. Kneeling Lateral Triceps Extension
(Shows seated but can be done kneeling)
3. Triceps Dips
© 2010 efi Corp. / J31734
Each Flash circuit is made up of stations focusing on a different areas of concentration.
ABDOMINALS
FLASH Station Card
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Cable Abdominal Crunch
1. Kneeling Torso Rotation
1. Lying Leg Lift
2. Incline Assisted Crunch
2. Bent Leg Incline Crunch
2. Prone Single Leg Jack Knife
3. Pullover Crunch
3. Cross Body Pullover Crunch
3. Scrunch
© 2010 efi Corp. / J31734
Each Flash circuit is made up of stations focusing on a different areas of concentration.
COMPOUND EXERCISES FLASH Station Card
Fundamental Exercises
Conditioning Exercises
Performance Exercises
1. Cardio Pull
1. Surfer Lat Pull
1. Plyometric Sprinter Start
2. Rowing
2. Hamstring Curl with Abdominal Crunch
2. Prone Reverse Fly with Legs Extended
3. Incline Abdominal Crunch Squat
3. Kneeling Cross Body Shoulder Raise
3. High Kneeling Reverse Fly with Torso Rotation
© 2010 efi Corp. / J31734
Each Flash circuit is made up of stations focusing on a different areas of concentration.