Stronger legs. Longer miles.

Abs · Hamstrings, Glutes

2 Handed Kettlebell Swing

Two Handed Russian Style Kettlebell swing

Legs · Glutes

Seated Hip Adduction

Starting Position: Sit on the machine with your knees inward and against the pads. Pull the pin to release the pads. Grab the handles on the sides.b

Shoulders · Shoulders

Arnold Shoulder Press

Very common shoulder exercise. As shown here: https://www.youtube.com/watch?v=vj2w851ZHRM

Arms

Axe Hold

Grab dumbbells and extend arms to side and hold as long as you can

Abs · Obliquus externus abdominis

Barbell Ab Rollout

Place a barbell on the floor at your feet. Bending at the waist, grip the barbell with a shoulder with overhand grip. With a slow controlled motion, roll the bar out so that your back is straight. Roll back up raising your hips and butt as you return to the starting position.

Legs · Quads

Barbell Hack Squats

Perform leg squats with barbell behind your legs

Legs · Quads

Barbell Lunges Standing

Put barbell on the back of your shoulders. Stand upright, then take the first step forward. Step should bring you forward so that your supporting legs knee can touch the floor. Then stand back up and repeat with the other leg. Remember to keep good posture.

Arms

Barbell Reverse Wrist Curl

Sitting on a bench, grab a barbell with your palms facing down and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees. Curl your knuckles towards your face, lifting the barbell. Pause for a moment in the top position, then slowly return the barbell to the starting position.

Arms · Triceps

Barbell Triceps Extension

Position barbell overhead with narrow overhand grip. Lower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.

Arms

Barbell Wrist Curl

Sitting on a bench, grab a barbell with your palms facing up and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees. Perform the movement by curling your palms and wrists towards your face. Pause for a moment in the top position, then slowly return the barbell to the starting position.

Abs · Abs

Abdominal Stabilization

Chest · Shoulders, Calves

Bear Walk 2

-Rest your weight on your palms and the balls of your feet, not dissimilar to normal pushup position -Move by stepping with your R palm and L foot, then your L palm and R foot.  Basically, walk like a lumbering bear. -Move as fast as you can.  Measure your reps/sets in either distance (i.e. 40 yards) or time (i.e. 45 seconds) -Works your Pecs, Deltoids, Triceps, Traps, Lats, Abs and Lower Back, Hip Flexors, Quads, Glutes and Calves