MW Exercise Library

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Medball Skater Twist Core

Medball
Hip Dominant, Integrated Exercise, Scapular Protract, Scapular Retract, Unilateral
Biceps, Gluteus Maximus, Gluteus Medius, Middle Back, Obliques Abs
Standing
Arms, Core, Hip, Lower Body, Trunk
Anterior Spiral Kinetic Chain, Core Control, Full Body Coordination
Level 2 > Functional
Functional Strength

Medball Spiral Hip Power Forward Lunge L2

Medball
Hinge, Hip Extension, Scapular Protract, Scapular Retract, Unilateral
Biceps, Core Strength, Gluteus Maximus, Gluteus Medius, Hamstrings, Latissimus Dorsi, Middle Back, Obliques Abs, Quads
Standing
Abdominal, Arms, Core, Lower Body, Mid Back, Trunk
Anterior Spiral Kinetic Chain, Balance, Core Control, Full Body Coordination, Hip Power
Level 3 > Performance
Functional Strength

Medball Spiral Hip Power Forward Lunge L1

Medball
Hinge, Hip Extension, Scapular Protract, Scapular Retract, Unilateral
Biceps, Glutes, Gluteus Maximus, Middle Back, Obliques Abs, Quads
Standing
Arms, Core, Lower Body
Anterior Spiral Kinetic Chain, Core Control, Full Body Coordination, Hip Power, Integrated Movements, Unilateral Strength
Level 2 > Functional
Functional Strength

Medball Twist Core Upper Body

Medball
Scapular Protract, Scapular Retract, Unilateral
Abs, Core Strength, Latissimus Dorsi, Middle Back, Obliques Abs
Standing
Arms, Core, Trunk
Core Control, Core Strength
Level 2 > Functional
Functional Strength

Single Leg Swiss Ball Glute Bridge

Swiss Ball
Hip Dominant, Hip Extension, Unilateral
Gluteus Maximus, Hamstrings
Supine
Hip, Lower Body
Balance, Core Control, Posterior Kinetic Chain (Strengthening), Unilateral Strength
Level 2 > Functional, Level 3 > Performance
Functional Strength

Single Leg Box Glute Bridge

Box
Hip Dominant, Hip Extension, Unilateral
Gluteus Maximus, Hamstrings
Supine
Hip, Lower Body
Lower Body Unilateral Strength, Posterior Kinetic Chain (Strengthening), Unilateral Core Extension
Level 2 > Functional
Functional Strength

Quad Core Pull Band Diagonal 1 (L1,L2,L3,L4 prog)

Band
Integrated Exercise, Unilateral
Abs, Deltoids, Lower Traps, Middle Back, Obliques Abs
Quadruped
Mid Back, Shoulder, Trunk
Body Coordination, Core Control, Unilateral Core Extension, Unilateral Strength
Level 1 > Fitness, Level 2 > Functional
Functional Strength

Unilateral Dumbbell Swiss Ball Chest Press

Dumbbell, Swiss Ball
Horizontal Push, Push, Unilateral
Chest, Core Strength, Glutes
Prone
Core, Hip, Thoracic
Core Control, Unilateral Strength
Level 2 > Functional
Functional Strength

MW Half Kneeling Chop L3 + Hikite

Band
Hip rotation, Integrated Exercise, Knee Dominant, Unilateral
Abs, Core Strength, Gluteus Maximus, Obliques Abs, Quads
Half Kneeling, Standing
Core, Hip, Trunk
Core Control, Core Strength
Level 3 > Performance
Activation

MW Front Kick + Side Hurdle to Runner Pose

No equipment
Hip Dominant, Hip Extension, Hip Flexion, Hip rotation, Integrated Exercise, Unilateral
Gluteus Maximus, Gluteus Medius, Hip Flexors, Quads
Standing
Hip, Lower Body
Balance, Core Control
Level 3 > Performance
Karate S&C, MW Functional Bodyweight

MW Front Kick + Side Hurdle to Reverse Lunge

No equipment
Hip Dominant, Hip Extension, Hip Flexion, Hip rotation, Integrated Exercise, Unilateral
Gluteus Maximus, Gluteus Medius, Hip Flexors, Quads
Standing
Hip, Lower Body
Balance, Core Control
Level 3 > Performance
Karate S&C, MW Functional Bodyweight

MW Standing Side Hurdle to Reverse Lunge

No equipment
Hip Dominant, Hip Extension, Hip Flexion, Hip rotation, Integrated Exercise, Unilateral
Gluteus Maximus, Gluteus Medius, Hip Flexors, Quads
Standing
Hip, Lower Body
Balance, Core Control
Level 2 > Functional
MW Functional Bodyweight
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