Exercises from:

http://bodyweightculture.com/forum/forumdisplay.php?f=82

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TABLE OF CONTENTS

CORE EXERCISES ........................................................................................................ 3 USA Body Twist........................................................................................................... 4 USA Jack Knife............................................................................................................ 5 USA Knee Lifts ............................................................................................................ 6 USA Knee Tucks ......................................................................................................... 7

CHEST EXERCISES....................................................................................................... 8

USA Front Arm Circle .................................................................................................. 9 USA Press ................................................................................................................. 10 USA Chest Fly ........................................................................................................... 11

SHOULDER EXERCISES............................................................................................. 12

USA Shot Putter ........................................................................................................ 13 USA Reverse Fly ....................................................................................................... 14 USA Shoulder Flex .................................................................................................... 15 USA Outward Rotation .............................................................................................. 16

ARM EXERCISES......................................................................................................... 17

USA Triceps Press .................................................................................................... 18 USA Triceps Kick Backs ............................................................................................ 19 USA Triceps Pushups................................................................................................ 20 USA Biceps Curl ........................................................................................................ 21 USA Extended Biceps Curl........................................................................................ 22 USA Overhead Arm Blaster....................................................................................... 23

OTHER UPPER BODY EXERCISES............................................................................ 24

USA Supinated Pull Over .......................................................................................... 25 USA Pronated Pull Over ............................................................................................ 26 USA Straight Arm Pull Over....................................................................................... 27 USA Diagonal Pull Over ............................................................................................ 28 USA In-Out Rotations ................................................................................................ 29 USA RTP (Cuff Builder) ............................................................................................. 31

LEG EXERCISES ......................................................................................................... 33

USA Bulgarian Squat/Lunge...................................................................................... 34 USA Crab Curl ........................................................................................................... 35 USA Mountain Climber .............................................................................................. 36

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CORE EXERCISES

Please note: Most USA exercises utilize the mid-section muscles as stabilizers.

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USA Body Twist Get a hold of a handle with both hands. One hand should be on top of the other. Suspend yourself on the incline angle. Twist to your right and return to the starting position. Twist to your left and return to the staring position.

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USA Jack Knife Place your feet into the foot attachments. Assume a pushup position. Keep your legs straight and lift your pelvis by bringing your feet toward your hands. Return to the starting position.

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USA Knee Lifts Suspend two USA’s 3 feet apart. Get a hold of the handle at roughly your waist level. Extend both arms and maintain the torso upright. Lift both knees toward your chest. Return to the starting position.

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USA Knee Tucks Place your feet into the foot attachments. Assume a pushup position. Pull your knees toward you chest. Return to the starting position.

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CHEST EXERCISES

Please note: Most USA exercises utilize the mid-section muscles as stabilizers.

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USA Front Arm Circle

Get a hold of two USA’s one in each hand. Bring both arms over your head. Make a large circle with your arms by bringing them out to the side and down by the hips.

Reverse the motion and return to the starting position. This exercise also works the lats and triceps when the arms are high, and shoulders and biceps when the arms are low.

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USA Press

Stand with the USA attachment behind you. Grasp it with both hands. Place your body on the incline. Both arms are at a right angle to the body. Draw your hands backward and lower yourself. Press back up using the strength of your chest, shoulders and triceps.

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USA Chest Fly Stand with the USA attachment behind you. Grasp it with both hands. Place your body on the incline. Both arms are at a right angle to the body. Draw straight arms out to the side. Bring them back together.

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SHOULDER EXERCISES

Please note: Most USA exercises utilize the mid-section muscles as stabilizers.

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USA Shot Putter Hold the USA handle with the right hand. Suspend the body so that the left shoulder is closer to the floor. Extend the right arm out, over the head, in line with the USA. Return to the starting position.

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USA Reverse Fly Hold two USA’s one in each hand. Place your body on the incline with your arms in front of you. Draw straight arms to each side. Return to the starting position.

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USA Shoulder Flex

Face the USA. Grasp one handle in each hand. Place yourself in suspended position. Flex both shoulders and bring the arms over your head. Return to the starting position.

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USA Outward Rotation

Hold two USA’s one in each hand. Place your body on the incline with your arms in front of you. Pull yourself up just like you would a row. Rotate both arms outward, so that the forearms are aligned with the trunk. Return to the flex arm position. Stay in this position and keep rotating the shoulder. Adding rows to each repletion is optional.

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ARM EXERCISES

Please note: Most USA exercises utilize the mid-section muscles as stabilizers.

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USA Triceps Press Get a hold of two USA's Place your body on the incline. Extend your arms upward so that your hands are higher than your shoulders. Flex both arms at the elbow. Extend the arms and return to the starting position.

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USA Triceps Kick Backs Face the attachment of the USA's and grasp one in each hand. Place yourself on an incline. Bend both arms simultaneously. Using the strength of your triceps extend both arms.

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USA Triceps Pushups Assume a pushup position and place your feet into the foot attachment. Slide back and bend your elbows. Your elbows should move down toward the floor. Press back up to the starting position.

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USA Biceps Curl Face the attachment of the USA and grasp one handle in each hand. Place yourself on the incline. Try to move only at the elbow joint. Flex both arms and bring your hands toward your shoulders. Return to the starting position.

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USA Extended Biceps Curl

With your back to the USA attachment grasp one in each hand. Bring straight arms behind you. Flex both arms simultaneously. Return to the starting position. Try to keep your elbows behind your throughout the exercise.

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USA Overhead Arm Blaster Stand sideways to the USA attachment. This is the direction for the right triceps and left biceps. Grasp the USA with left arm flexed over your head. Your right arm should hold the handle, with elbow extended and the arm out to the side. Place yourself on the incline. Flex the right elbow and extend the left elbow. Return to the starting position using the strength of your right triceps and left biceps. When the set is finished, reverse the directions and do the same thing on the opposite side.

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OTHER UPPER BODY EXERCISES

Please note: Most USA exercises utilize the mid-section muscles as stabilizers.

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USA Supinated Pull Over

Stand with your back to the USA attachment. Get a hold of two handles with palms backward. Bring both arms over your head. Elbows bent. Pull your elbows forward and down. Return to the starting position.

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USA Pronated Pull Over

Stand with your back to the USA attachment. Get a hold of two handles with palms forward. Bring both arms over your head. Elbows bent. Pull your elbows forward and down. Return to the starting position.

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USA Straight Arm Pull Over Stand with your back to the USA attachment. Get a hold of two handles with palms forward. Bring both arms over your head. Elbows straight. Pull your arms forward and down. Return to the starting position.

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USA Diagonal Pull Over

Stand with your back to the USA attachment. Get a hold of two handles with palms forward. Bring both arms over your head. Elbows straight. Pull your arms left and down. Return to the starting position. Pull your arms right and down. Return to the starting position.

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USA In-Out Rotations Hold two USA’s one in each hand. Place your body on the incline with your arms in front of you. Pull yourself up just like you would a row. Rotate both arms outward, hand up, so that the forearms are aligned with the trunk. Return to the flex arm position. Rotate both arms inward, hands down. Stay in this position and keep rotating the shoulders by lifting and lowering the hands, though full range of motion. Adding rows to each repletion is optional.

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USA RTP (Cuff Builder) This is essentially a combination of row, turn and press (RTP) Start by performing a row. After that turn the hands up, outward rotating the shoulder. Finally extend both arms straight up. Reverse the movement and return to the starting position.

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LEG EXERCISES

Please note: Most USA exercises utilize the mid-section muscles as stabilizers.

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USA Bulgarian Squat/Lunge Place one of your feet on the USA handle. Make sure that the knee is bent and the sole of the foot is facing up. Squat down with the opposite leg. Return to the starting position.

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USA Crab Curl Sit down in front of the USA. Extend your legs in front of you. Point the toes and place your feet into the USA’s foot attachments. Place your hands on the side of you. Lift your hips. You should be supporting your bodyweight by the hands and feet only. Flex your knees and bring your feet toward your buttocks. Return to the starting position.

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USA Mountain Climber

This is an exercise that targets both front of the legs and abdominals. Place your feet into the foot attachments and assume a pushup position. Pull one leg into your chest. As you extend that leg, pull the other knee into your chest.