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LEGS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Performance Exercises

1. Plyometric Squat

2. Reverse Lunge with Med Ball (Incorporate Med Ball)

3. Lateral Lunge with Dumbbell (Incorporate Dumbbell)

Fundamental Exercises

1. Squat

2. Toes Out Squat

3. Bridge Squat

Conditioning Exercises

1. Hamstring Curl

2. Single Leg Squat

3. Side Lying Squat

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BACK FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Fundamental Exercises

1 Arm Pullover

2. Lat Pull Down

3. Seated Row

Conditioning Exercises

1. Lumber Extension

2. Supine Shoulder Adduction (Iron Cross)

3. Pull-up

Performance Exercises

1. Plyometric Pull-up (Incorporate Plyometric release and catch)

2. Kneeling Reverse Fly

3. Swimmer

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CHEST FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Performance Exercises

1. Kneeling Single Arm Chest Fly

2. Kneeling Incline Single Arm Chest Fly

3. Decline Push-up

Fundamental Exercises

1. Chest Press Bilateral

2. Incline Chest Press

3. Decline Chest Press

Conditioning Exercises

1. Incline Push-up

2. Chest Fly

3. Single Arm Chest Fly

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SHOULDERS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Performance Exercises

1. Kneeling Cross Body Shoulder Raise with Trunk Extension

2. Supine Cross Body Shoulder Extension

3. Plyometric Shoulder Press (Incorporate Plyometric release and catch)

Fundamental Exercises

1. Seated Shoulder Extension

2. Seated Shoulder Flexion

3. Lateral Shoulder Raise

Conditioning Exercises

1. Kneeling Upright Row

2. Horizontal Shoulder Abduction

3. Shoulder Press

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BICEPS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Performance Exercises

1. Kneeling Lateral Biceps Curl

2. High Kneeling Biceps Curl

3. Kneeling Biceps Curl with Static Equilibrium (Incorporate Static Equilibrium with minimal glideboard movement)

Fundamental Exercises

1. Seated Biceps Curl

2. Prone Biceps Curl

3. Supine Biceps Curl

Conditioning Exercises

1. Kneeling Biceps Curl

2. Preacher Curl

3. Seated Lateral Biceps Curl

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TRICEPS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Performance Exercises

1. Single Arm Bent Over Kickback

2. Overhead Triceps Extension

3. Triceps Dips

Fundamental Exercises

1. Triceps Press Down

2. Seated Lateral Triceps Extension

3. Seated Triceps Kickback (Shows kneeling but can be done seated)

Conditioning Exercises

1. Triceps Press Down Elevated Elbows

2. Kneeling Triceps Kickback

3. Kneeling Lateral Triceps Extension (Shows seated but can be done kneeling)

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ABDOMINALS FLASH Station CardEach Flash circuit is made up of stations focusing on a different areas of concentration.

Performance Exercises

1. Lying Leg Lift

2. Prone Single Leg Jack Knife

3. Scrunch

Fundamental Exercises

1. Cable Abdominal Crunch

2. Incline Assisted Crunch

3. Pullover Crunch

Conditioning Exercises

1. Kneeling Torso Rotation

2. Bent Leg Incline Crunch

3. Cross Body Pullover Crunch

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COMPOUND EXERCISES Each Flash circuit is made up of stations focusing on a different areas of concentration. FLASH Station Card

Performance Exercises

1. Plyometric Sprinter Start

2. Prone Reverse Fly with Legs Extended

3. High Kneeling Reverse Fly with Torso Rotation

Fundamental Exercises

1. Cardio Pull

2. Rowing

3. Incline Abdominal Crunch Squat

Conditioning Exercises

1. Surfer Lat Pull

2. Hamstring Curl with Abdominal Crunch

3. Kneeling Cross Body Shoulder Raise