Fusion Workout – Exercise Descriptions

In yesterday’s post, along with my program for High Intensity Resistance Training, I provided a list of my favorite exercises.

Today, I have collected How-To videos for each and every exercise.

Here we go!

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Posterior Chain

  • Deadlift
  • 1 Leg Deadlift
  • Suitcase Deadlift
  • Romanian Deadlift
  • Pullthroughs
  • Good Mornings
  • Glute Ham Raises
  • Any Olympic lift – snatch, clean

Snatch from Hang position

Clean

Anterior Chain

  • Lunges..all varieties
  • Squats

Into to Squats

More Squats

  • Bulgarian Squats
  • Overhead Squats
  • Squat Jumps
  • 1 Leg Squat
  • Front Squat
  • Zercher Squat

Horizontal Push

  • Standing Cable / Band Press
  • Push-Ups…all varieties

Ring Push-Ups

  • Dive Bombers or Hindu Push-Ups

Horizontal Pull

  • Body weight Row
  • Bent-Over Row
  • Sternum Chin-Ups
  • Standing Cable / Band Row

Vertical Push

  • Presses…all varieties

Military Press

Push Press

  • Thrusters
  • Handstand Push-Up

Vertical Pull

  • Chin-Ups – palms face towards you
  • Pull-Ups – same as Chin-Ups, excepts palms face away from you
  • Pulldowns
  • High Pulls

Core

  • Planks or other “postures”
  • Crunches…all varieties

Reverse Crunches

  • Leg raises…all varieties
  • Twisting movements (woodchops, etc…)
  • Roll-Outs

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Well, that’s it for now.

If anyone needs a more thorough description or wants to suggest another exercise, please leave a comment.

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7 comments

  1. This was excellent. While I knew how to do some of these, there were others that I had never seen. And it’s always good to have a decent description of how something is done, so we dont’ hurt ourselves doing it wrong.

    Nice job.

  2. Thanks for the videos. They are tremendously helpful to see how the proper forms should look, especially the detailed description on dead lifting and squats.

    The clean is the one that everytime I see it I still wonder how they are doing it. Do you have some tips for first timers on that one to avoid back injury?

  3. Beaglesmuggler,

    When I am teaching someone to clean, we always start with a PVC plastic tube as our barbell.

    I also usually start with high pulls instead of a full clean.

    The biggest problem I run into is joint mobility. If people are stiff through the hips, power cleans can be a little tricky.

    For them, I would work on joint mobility and hanging cleans with a pvc pipe.

    Depending on the length of time required to open up the hips, I would either move to increasing the weight on the high pulls or bringing in the power clean movement with PVC.

  4. DR-

    First off, thanks for this wonderful blog!!

    My question is this: Don’t you believe that there are some body types that are ‘lanky’ and some that are ‘stocky’? I would say I’m of the ‘stocky’ build, even though i have a normal weight. I’m a 26 y/o female who works out aerobically 30 mins every day (running or eliptical), but doesn’t lift. When I did (back when i was a competitive athlete), I found that I build bulky muscle VERY quickly, especially on my legs. Even a very small layer of fat over that would quickly make it look like I gained weight (in fat). Since then, I’m afraid to go back to lifting because I do feel like I will bulk up a lot with just a little lifting. Any comments/suggestions?
    Thanks!

  5. Hi Sam,

    You are right about the different body types.

    There are different ways to look at body type classification

    Most people use the Endomorph/Mesomorph/Ectomorph classification system.

    Ectomorphs are tall and skinny, without much muscle or fat. Think model or basketball player

    Endomorphs carry more fat and may or may not carry a good amount of muscle mass.

    Mesomorphs carry a good amount of muscle without much body-fat. This is your proto-typical “jock” body-type.

    However, very seldom does anyone fit exactly into a specific body-type mold.

    You may be a mesomorph on your lower body and an ectomorph on your upper.

    In your case, your ability to add muscle mass to your legs tells us that you are a mesomorph in that region.

    So, if you want to avoid having big muscular legs, you should definitely avoid hypertrophy training.

    I would recommend:

    Sprint training using bodyweight only – hill sprints, bike sprints, elliptical, treadmill, etc…

    See this post

    This will improve the anaerobic endurance of your leg muscles while giving your metabolism a kick in the pants.

    I would also keep up with your cardio training.

    Both of these training protocols improve different aspects of strength/endurance without encouraging hypertrophy(size)

    If you find that your legs are still bulking up with the sprint training, you may need to dump the sprints and only add in some hill work during your cardio sessions.

    I would be curious to see how your body reacts to the sprints.

    Keep in touch

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