EXERCISES: ALPHA VIDEO (Q–Z)
Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.
Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!
Quarter Chair Dip
Quarter Split Squat
Quarter Squat
Quarter Wall Sit
Renegade Book Curl
Quick Feet
Reverse Fly Row
Reverse High Fly
Reverse Lunge
Reverse Lunge and Press
Right Side Plank with Hip Lift
Seated Alternating Knee Lift
Seated Back Extension
Seated Back Extension with Isometric Hold
Seated Back Rotation
Seated Bicycle Crunch
Seated Calf Raise
Seated Crunch
Seated Hip Adduction
Seated Hip Bridge
Seated In and Out
Seated Reverse Fly
Seated Russian Twist
Seated Scissor Kick
Seated Twinkle Toes
Shoulder Sleeper
Side Raise Combo
Side Step
Side-to-Side Hop
Single Leg Hip Extension
Single Leg Straight Leg Dead Lift
Speed Squat
Split Squat
Squat and Press
Squat and Push
Standing Hip Extension - Beginner
Standing Hip Extension with Knee Raise
Standing Leg Curl
Standing Quick Feet
Standing Quick Feet with Wall
Standing Rear Deltoid Row
Standing Side Bend
Standing Side Bend with Weight
Static Runner
Straight Leg Dead Lift
Sumo Squat
Torso Twist
Tuck Jump
Wall Sit with Side Raise
Wall Sprint
Wall Triceps Press
Wide Grip Assisted Pushup
Wide Grip Incline Pushup
Wide Knee March
Y-Raise
Y-Raise with Weight