Performance U's - Top 40 Exercises
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Transcript of Performance U's - Top 40 Exercises
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PUBLISHED BY NICK TUMMINELLO
All rights reserved. No part of this publication may be reproduced in any form or by any means, electronic or mechanical, for general distribution, commercial, advertisement, or promotional purposes; for creating new collective works; or for distribution at seminars or courses without written consent from Nick Tumminello and Performance University International.
For information contact: Nick Tumminello
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Photographs Nick Tumminello
Cover Design
Dane Davenport – Designed Inc. 816-789-3871
Exercise Models Deanna Avery
Jessica Lozano Nick Tumminello
Special Thanks to:
Deanna Avery for posing for most of the photos in this manual. Juan Carlos Santana and IHP, where all of the photos in this book were taken.
Published by
Nick Tumminello & Performance U International Fort Lauderdale, Florida
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OUR TOP 40 LIST You’re about to discover the 40 most popular strength training exercises we use at Performance U to get our clients & athletes stronger, looking better and out-performing the competition! Regardless of your age, sex, or whether you’re an athlete or exercise enthusiast – These 40 strength training exercises featured in this manual have been used to help a multitude of people just like YOU to improve the shape and function of their body!
NickTumminello.com
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USING OUR TOP 40 EXERCISES
To ensure to use these exercises as safely and as effectively as possible… - Be sure to always use good exercise form as shown in the pictures.
- Perform every repetition with deliberate control.
- Find a weight load and rep range that best fits with your abilities and training goals.
NickTumminello.com
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CONTENTS To make this exercise list simple to understand, easy to follow and as comprehensive as possible - I’ve divided it up into four sections: - Our TOP 10 Upper-body PUSHING Exercises
- Our TOP 10 Upper-body PULLING Exercises
- Our TOP 10 LOWER-BODY Exercises
- Our TOP 10 CORE Exercises
NickTumminello.com
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TOP 10 UPPER-BODY PUSHING EXERCISES EMPHASIS ON CHEST, SHOULDERS, TRICEPS
NickTumminello.com Hybrid Strength Training & Conditioning
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1. PUSH UPS
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1B. PUSH UP PROGRESSIONS
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2. DUMBBELL BENCH PRESS
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3. INCLINE DUMBBELL PRESS
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4. ANGLED BARBELL PRESS W/ SORINEX LANDMINE
Discover over 50 of the Best & Most Innovative Landmine Exercises using our Angled Barbell Training concepts at
www.BestLandmineExercises.com.
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5. ONE ARM CABLE PRESS
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6. ONE-ARM PUSH UPS
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7. DUMBBELL UPPERCUTS
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8. ONE-ARM OVERHEAD PRESS
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9. SHOULDER TO SHOULDER PRESS
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10. BAND PRESS W/SPLIT STEP
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TOP 10 UPPER-BODY PULLING EXERCISES EMPHASIS ON UPPER-BACK, LATS, BICEPS
NickTumminello.com Hybrid Strength Training & Conditioning
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11. ONE-ARM DUMBBELL ROW
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11B. FREE STANDING ONE-ARM DUMBBELL ROW
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12. LAT PULL DOWNS (ANY MACHINE)
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13. PULL UPS (WIDE GRIP)
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13B. PULL UPS (NEUTRAL GRIP)
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14. BARBELL BENT-OVER ROW (UNDERHAND GRIP)
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14B. BARBELL BENT OVER ROW (OVERHAND GRIP)
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15. T-BAR ROW
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16. ONE-ARM COMPOUND ROW
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17. SPLIT STANCE BAND ROW
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18. PEG BOARD / ROPE CLIMB
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19. RECLINE ROPE PULL
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20. ONE-ARM SUSPENSION ROW
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TOP 10 LOWER-BODY EXERCISES EMPHASIS ON QUADS, HAMSTRINGS, GLUTES, CALVES
NickTumminello.com Hybrid Strength Training & Conditioning
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21. BARBELL SQUATS
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22. LEANING REVERSE LUNGE
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23. BARBELL ROMANIAN DEADLIFT (RDL)
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24. ONE LEG KNEE TAP SQUATS
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25. ONE LEG MINI SQUAT PUMPS W/ SUPER BAND
This is just one of the great Hybrid Single Leg Strength Training exercises featured in our Secrets of Single Leg Training 2-DVD set.
www.SingleLegTraining.com
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26. ONE LEG / ONE ARM RDL
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27. BALL LEG CURLS
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28. ANTERIOR LUNGES
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29. LOW CABLE, ONE LEG/ ONE ARM RDL
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30. ONE LEG, BALL HIP BRIDGE + LEG CURL
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TOP 10 CORE EXERCISES EMPHASIS ON ABS & OBLIQUES
NickTumminello.com Hybrid Strength Training & Conditioning
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31. PLATE CHOPS
- Chop weight plate as fast as you can control on the up and down swing.
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32. BALL PLATE CRUNCH
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33. BALL PIKE / ROLL OUT
Our video of this exercise was #2 on YouTube’s list of the Top 5 Most Viewed Fitness Videos of 2011.
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34. REVERSE CRUNCH
- Do not use momentum. Keep the action slow and controlled
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35. ONE ARM PLANK W/ LATERAL REACH
- Keep your shoulders level to the ground
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36. MEDICINE BALL SIDE LEAN
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37. MEDICINE BALL TIGHT ROTATIONS
- Perform the action as fast as possible
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38. BAND TIGHT ROTATIONS (MIXED GRIP)
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39. HANGING KNEE TUCKS
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40. ANGLED CABLE SIDE LEAN
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ABOUT THE AUTHOR
Coach Nick Tumminello has become known as “the trainer of trainers.” He’s the owner of Performance University International, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals all over the world. He’s also the hybrid training expert for Team Jaco clothing. Nick lives in Fort Lauderdale Florida were he trains a select group of clients and teaches mentorships. Check out his DVDs, seminar schedule and very popular fitness blog at NickTumminello.com.