In this article, we a going to cover the Cuban Press.

This exercise is made up of several different movements. These include the upright row, overhead press and external rotation of the shoulder.

Building a strong pair of shoulders will help limit your chances of injury and increase the weight you can lift on many other pressing lifts.

In this article, we will have a step by step description on how to perform the movement with video and image examples.

Its difficulty level, the different equipment required, the muscles that get worked, its benefits, some training tips and the benefits of including it into your training routine.

The Single Leg Box Squat is valuable to anyone looking to begin single leg training.

It can help you to detect imbalances and asymmetries between your legs. It is also a useful tool to help correct these imbalances.

Having Symmetry in your body is important for aesthetics(how you look) and also reduces the chance of you receiving an injury.

Ideally, you want your legs to be the same size and strength as each other.

The Lateral Plank Walk is a full body exercise that mainly targets your core and shoulders.

It is a calisthenics and pilates exercise. We will cover the two different variations that are commonly used.

The first version is for people looking for a beginner difficulty. The second is a more advanced variation.

If you are just beginning your fitness journey, you should start with the first variation outlined in this article. When you can do it for at least 30 seconds, you can move to the second variation.

In this article, we will cover several commonly used WOD's that include the wall ball exercise in them.

If you are going to use Wall Ball Shots, you should set the target at the standard 10 feet CrossFit height and scale as needed.

The average weight for a CrossFit medicine ball is 20 pounds. Scale as needed so that you can properly use the ball.

Wall Balls are a great plyometric form of training to use in your CrossFit routines.

The Prone Plank is one of the most used exercises around for core training.

Many people like using planking to help strengthen their abdominals over crunches. An added benefit of the prone plank is that it stimulates a lot more muscles fibers in your body than the crunch ever can.

The plank also works your entire core, unlike crunches. Using planks leads to a stronger body and higher amount of calories burned when you are performing it.

Planks are a useful exercise by them self, but they also work great as part of an active warm-up before performing heavy deadlifts or back squats.

We are going to look to another superhero themed lift for this article. Last was the Superman Plank this time we are looking at Spiderman Planks.

This Plank variation is also commonly referred to as the Knee Pull-in Plank. It is a Calisthenics and Pilates training method.

Using planks is a great way for you to increase your core strength and improve your co-ordination and balance.

In this article, we are going to cover several different aspects of the Spiderman Plank.

First, we will cover how to perform the Spiderman Plank with video (above), and image examples. Then will cover how to do the movement with step by step instructions.

We are going to cover a core training exercise called the Superman Plank.

The Superman Plank is anisometric training exercise.

Before training with this plank variation, you should have a solid understanding and form of the more fundamental planks.

These are the Traditional Plank, Side Plank, elbow plank and the reverse Plank.

You should be able to hold your body in the traditional plank for at least 30 seconds before attempting this variation.

This article is going to cover how to perform the Superman Plank with Video, Image examples and a step by step description on how to perform the movement.

In this article, we are going to cover the Reverse Plank Exercise.

The reverse plank just like the regular plank is an Isometric exercise (also commonly known as static contraction training).

Like the regular plank exercise, no equipment is needed to perform it. However, you can make it more challenging by adding weighted clothing.

Unlike the Traditional plank where the focus is on your anterior (front) core muscles. This version places most of the muscle tension on your posterior (back) core muscles.

This article will provide detailed step by step description on how you perform the exercise with image and video examples.

Today we are going to cover a Yoga Isometric exercise known as the Side Plank Leg Lift.

The focus of this Yoga exercise is to help develop your strength and Power.

We are going to cover two different variations of this exercise. The first is for people new to fitness and looking for a beginner level core exercise.

The second version is the traditional Side Plank Leg Lift. It is for individuals who find the kneeling version is not challenging enough.

The traditional version has a rating of intermediate. If you find it is too difficult for you to perform, you should spend some time practicing the easier kneeling variation.

Last week we covered the frog push-up sticking with that theme were adding another froggy style exercise called The Frog Squat.

The Frog Squat is an efficient way for you to strengthen and tone your lower body.

You should be able to perform the regular body weight squat with good form before moving to this variation.

We will cover two variations of this exercise. The first will include a full range of motion for the squats.

The second variation you will use half the range of motion to keep your legs under constant tension.

This first variation this article will cover is stepping stone to Frog Jumps. The second works great in an interval training program for toning your lower body.