This video will take you through various chest exercises which focus on the muscular stability, muscular endurance and muscular strength phase of resistance. We start with a body weight warm up using a stability ball to activate the core and keep it engaged through all phases of the progression. We also use the ball to perform standard dumbbell strengthening exercises which forces the athlete to provide their own base of support and activate multiple muscle groups throughout the body. This not only improves positional awareness but also requires more energy expenditure to perform the activity. Lastly, we move into more traditional bench supported exercises for the chest to increase muscular strength and muscular size.

This video will focus on various back exercises using dumbbells to improve muscular endurance, muscular strength and joint stability. The warmup movements will address balance and stability to activate the muscles of the core and keep them engaged through all phases of the session. We’ll review single leg activities which force the athlete to provide his/her own base of support and activate multiple muscle groups throughout the body. This improves positional awareness and requires more energy expenditure to perform the activity. We’ll also review some traditional compound movements, such as rows and deadlifts, to increase muscular strength and muscular size.

This video offers tips on proper form and alignment for a standard push up as well as some regression and progression variations you can do at home utilizing your staircase. Progressions include a plyometric push up along with a single leg balance challenge.

In this video we substitute traditional fitness equipment with cinder blocks to show some variations of the Farmer's Walk. When done consistently, this total body exercise will definitely increase your fitness level. In order to do this exercise properly, you must recruit a variety of upper body, lower body and core muscles to maintain good form. This activity provides overall body strength and challenges your aerobic capacity.

This video demonstrates creative exercise variations to incorporate into your springtime yard work. A wheelbarrow replaces typical fitness equipment to display resistance movements such as Squats, Rows, Dead Lifts and Presses. These exercises are the building blocks of any strength program. Remember, you don't need a gym to stay fit, you just need some imagination.

Here’s a total body HIIT workout of 10 exercises targeting all major muscle groups. SAQ activities are incorporated between up and lower body resistance movements to keep your heart rate elevated. We typically start with a 30 work / 30 rest interval but you can adjust that based on your fitness level. 40 / 20 is always a good challenge. We are using this one for SPFSC Team Rampone.

Fun fitness game to do with family, friends and teammates. Minimal equipment and minimal space is needed. It's a spin off of the traditional Hot Potato game but in this version, if you're caught holding the ball when the music stops, you have to do a fitness challenge. Great for core strength and overall body conditioning.

In this example we perform a standard row movement but the resistance is created with body weight and a towel. Great at home exercise for those who don't have access to fitness equipment or simply want a variation on this traditional exercise.

This leg strengthening and balance exercise can be done at home using your staircase. The focus should be on good overall posture and proper alignment of the ankle, knee and hip. The starting position for the leg on the step should be at about 90 degrees. Drive up to balance & lower in a controlled manner to try and maintain a steady eccentric contraction.