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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Copyright Notice
No part of this report may be reproduced or transmitted in any
form whatsoever, electronic, or mechanical, including photocopying,
recording, or by any informational storage or retrieval system without
expressed written, dated and signed permission from the author. All
copyrights are reserved.
Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only.
I am not a doctor and this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences
as well as my interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure the tips given in this
course are appropriate for your individual circumstances.
If you have any health issues or preexisting conditions, please
consult with your physician before implementing any of the information
provided in this course.
This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.
2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Introduction
I have to give a HUGE thanks to Mike Westerdal and his mega-site Critical Bench.
Scattered across his site is one of the best resources online called he E!ercise
"atabase#. It has been close to $% &ears in the making and the info contained in those
'(%) *ages literall& d+arfs an& other similar resource.
A few times I have thought to myself...I wish that database was in book format.
I +as going to create a ,%--% manual +ith *hotos and descri*tions of ho+ to do the
e!ercises in .isual Im*act#/ but kne+ Mike0s info +as the best of the best. It +ould kill
me to *ut out an inferior version of an e!ercise database. So...before I *ut together a
small manual I figured...+hat the heck#...let0s see if I can +ork out a deal +ith Mike.
Mike, this is Rusty from Fitness Black Book...
...&ou have the best e!ercise database b& a mile online. I +ould love to make a deal
+ith &ou that +ould be a +in-+in for both us and all of our readers.# he deal +as that/
I +ould take that vast amount of info on his site and turn it into a laser focused eas&-
to-navigate ebook. 1oth of us +ould get rights to the ebook to use for our *roducts
once the ebook +as created.
So...Here it is !" years of to#not$h info, $om#iled into a laser fo$used ebook.
his +as created to easil& navigate to +hatever muscle grou* &ou need info on. If &ou
+ant chest e!ercises/ sim*l& click that in the Muscle Grou* Inde!#. o get back to the
listing of muscle grou*s/ sim*l& click the link 23lick Here to Go to Muscle Grou* Inde!4
at the bottom of an& *age. his +as necessar& because this sucker +ound u* being
over ''% *ages5
Mike%s site has a $om#letely different fo$us than Fitness Black Book.
Mike is the authorit& online +hen it comes to teaching gu&s to *ut u* ,%%) *ounds in
the bench. In fact/ I highl& recommend &ou do+nload his free re*ort/ & 'astest (ays
to In$rease )our *en$h. 6eah...his benching numbers *ut mine to shame...and after
reading these ti*s I immediatel& sa+ some fla+s in m& techni7ue. It is a 7uick and
good read/ so make do+nload and save it to &our deskto* along +ith this re*ort.
My ho#e is you $ome ba$k to this resour$e often for new e+er$ise ideas,
-8ust&
9itness 1lack 1ook
3 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Muscle Group Index
Forearm Exercises
Bicep Exercises
tricep Exercises
Shoulder Exercises
Chest Exercises
Back Exercises
Leg Exercises
cal Exercises
a! Exercises
**Simply Click Specific Muscle Group**
For Quick Navigation
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#hase Exercise Index
#hase I Exercises
1arbell 1ench :ress
9lat 1ench "umbbell 9l&es
Incline "umbbell :resses
Standing Militar& :ress
"umbbell ;ateral 8aise
;&ing rice*s E!tensions
3able :ressdo+ns
3lose Gri* :ush U*s
S7uats
8omanian "eadlifts
Standing 3alf 8aises
Seated 3alf 8aises
Hanging ;eg 8aises
<b Wheel
3hin U*s
Seated 3able 8o+s
=autilus :ullovers
Straight 1arbell 3urls
Seated Incline "umbbell 3urls
8everse 1arbell 3urls
Wrist 3urls
#hase II Exercises
"ead-lifts
3hin U*s
1arbell 3urls
Seated <lternate "umbbell 3urls
Standing Wrist 3urls
Incline "umbbell :ress
9lat 1ench "umbbell 9l&es
Standing Militar& :ress
=autilus or 3able ;ateral 8aises
3lose Gri* 1ench :ress
"i*s or Hammer Strength "i* Machine
8enegade 8o+s
:lanks
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#hase III Exercises
1ench :ress
Incline "umbbell :ress
>ne <rm "umbbell 8o+s
3hin U*s
:lanks
8enegade 8o+s
Militar& :ress
Seated "umbbell :resses
Standing 1arbell 3urls
<lternate "umbbell 3urls
3lose Gri* 1ench :ress
Hammer Strength "i* Machine
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Forearm Exercises
:alms-U* 1arbell Wrist 3url >ver < 1ench
8everse 3urls With an E? 3url 1ar
:alms-U* "umbbell Wrist 3url >ver < 1ench
"umbbell 8everse 9orearm 3urls
1ehind the 1ack 1arbell 9orearm 3url
8everse Gri* 1arbell 3url
1et+een the ;egs @ettlebell :asses
1et+een the ;egs :late :asses
8everse 1arbell Wrist 3urls
Standing "umbbell Wrist 3urls
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#alms'(p Bar!ell )rist Curl *+er , Bench
:ick u* a barbell off the floor and sit on a flat bench +ith &our legs straddling either
side. S*ace &our hands about , inches a*art on the bar and let &our +rists hang off
the end of the bench +ith &our *alms facing u*. 3url the +eight to+ards &our bod&
until &our forearms are full& fle!ed. :ause briefl& at the to*/ and then lo+er the +eight
do+n as far as &ou can. 3ontinue until &ou have reached muscular failure.
i*sA Make sure to use a full range of motion b& full& fle!ing &our forearms and getting
a com*lete stretch at the bottom of the movement.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.e+erse Curls )ith an E/ Curl Bar
Gras* bar +ith a shoulder +idth over hand gri*. With the elbo+s to the side/ raise the
bar until forearms are vertical. ;o+er until the arms are full& e!tended. 8e*eat. When
the elbo+ is full& fle!ed/ the elbo+ should onl& travel for+ard a fe+ inches allo+ing the
forearm to be no more than *er*endicular to the floor to allo+ for a relative release of
tension in the muscles bet+een re*etitions.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#alms'(p 1um!!ell )rist Curl *+er , Bench
:ick u* a dumbbell off the floor and sit on a flat bench +ith &our legs straddling either
side. ;et &our +rist hang off the end of the bench +ith &our *alm facing u*. 3url the
+eight to+ards &our bod& until &our forearms are full& fle!ed. :ause briefl& at the to*/
and then lo+er the +eight do+n as far as &ou can. 3ontinue until &ou have reached
muscular failure.
i*sA Make sure to use a full range of motion b& full& fle!ing &our forearms and getting
a com*lete stretch at the bottom of the movement.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell .e+erse Forearm Curls
Gras* a set of dumbbells. ;et them hang at arms length in front of &our bod& +ith a
*ronated gri*. 6our *alms should be facing &our bod&. ighten &our abs/ look straight
ahead and kee* &our shoulders back. 6ou should be standing +ith &our feet shoulder
+idth a*art. 6our elbo+s should remain stationar& against &our sides throughout the
entire movement. =o+ curl the dumbbells either both at the same time or one at a time
so that &our bring the back of &our hand to+ards &our shoulder. ;o+er and re*eat.
Make sure to breathe out as &ou contract and take a dee* breathe in as &ou lo+er the
+eight during the negative or eccentric *hase.
i*sA @ee* &our elbo+s locked to &our sides. 6our u**er arm should not move during
this e!ercise.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Behind the Back Bar!ell Forearm Curl
Set the *ins on a s7uat rack so that the barbell +ill be at the height of &our hands.
1ack u* to the bar and gri* the bar slightl& +ider than shoulder +idth. ;ift the bar u*
and let the bar roll do+n &our fingers. 3lose &our fingers and roll the bar back u* for a
+rist curl. Use a full range of motion and s7ueeBe the forearms muscles at the to* of
the movement. 6our arms should be stead& +ith onl& &our +rists moving throughout
this lift.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.e+erse Grip Bar!ell Curl
Gras* bar +ith hands at shoulder +idth +ith *alms facing do+n. @ee* elbo+s close to
side and don0t allo+ to move for+ard. 8aise the bar to chest level in a curling motion.
S7ueeBe at the to*/ lo+er and re*eat.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bet3een the Legs 4ettle!ell #asses
Grab a kettlebell b& the handle +ith &our feet shoulder +idth a*art and +ith a slight
bend in the knees. S+ing the kettlebell bet+een &our legs and reach +ith &our
o**osite hand behind &our leg and grab and s+ing it from behind to around in front
and through the legs again. his e!ercise is great for gra**lers. It stresses the
forearms and fingers in ever& direction and increases overall hand strength.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bet3een the Legs #late #asses
Grab t+o *lates smooth side in *inching them together +ith &our thumb on one side
and other four fingers on the o**osite side. S*read &our feet shoulder +idth a*art and
+ith a slight bend in the knees. :ass the *lates bet+een &our legs and reach +ith &our
o**osite hand behind &our leg and grab and s+ing it from behind to around in front
and through the legs again. his e!ercise is great for gra**lers. It stresses the
forearms and fingers in ever& direction and increases overall hand strength.
1$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.e+erse Bar!ell )rist Curls
:ick u* a barbell from the floor and kneel over a flat bench +ith &our forearms hanging
off the edge. S*ace &our hands about shoulder-+idth a*art +ith &our *alms facing
do+n. 3url the +eight to+ards &our bod& until &our forearms are full& contracted.
:ause briefl& at the to* and then lo+er the +eight back to the starting *osition.
3ontinue until &ou reach muscular failure.
i*sA Use a +eight that is light enough for &ou to use a com*lete range of motion. 6ou
should be able to curl the +eight all the +a& u* and feel a full stretch at the bottom.
1% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing 1um!!ell )rist Curls
:ick u* a *air of dumbbells off the ground and stand +ith &our feet s*aced shoulder-
+idth a*art. With &our *alms facing in/ curl the +eight in to+ards &our bod& until &our
forearms are full& fle!ed. S7ueeBe &our forearms in this *osition and then lo+er the
+eight do+n and a+a& from &our bod& until &our forearms are full& e!tended. 8e*eat
this motion until &ou reach muscular failure.
UtiliBe a full range of motion b& full& fle!ing and e!tending &our forearms on ever& re*.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bicep Exercises
Hammer 3urls
Standing +o-<rmed 3able 3urls
3ross 1od& >ne-<rmed 3able 3urls
"umbbell :reacher 3urls
Incline "umbbell 3url
3oncentration 3urls
3ross 1od& "umbbell Hammer 3url
E?-1ar 1ice* 3url
+o-<rmed "umbbell :reacher 3urls
3lose Gri* 3hin U*
@ettlebell 1ottoms U* 3lean
@ettlebell o+el Hammer 3urls
@ettlebell o+el 3urls
8esistance 1and 1arbell 3urls
1arbell 3urls
Standing "umbbell 3urls
Seated "umbbell 3urls
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5ammer Curls
Stand +ith &our feet about shoulder +idth a*art and *ick u* a *air of dumbbells off the
ground using &our legs Cnot &our backD. With &our *alms facing in+ard/ curl the
dumbbells u* one at a time. When &ou get to the to* of the movement/ s7ueeBe &our
bice*/ *ause briefl&/ and then return the +eight to the starting *osition. <lternate
bet+een arms until &ou reach muscular failure.
i*sA Make sure to move naturall& throughout the movement b& s+a&ing &our bod&
slightl& as &ou lift the +eights. his +ill hel* to *rotect against inEuries and +ill also
ma!imiBe muscle stimulation. It is also im*ortant not to curl the +eights *ast the *oint
+here tension +ill leave the bice*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing 63o',rmed Ca!le Curls
Stand bet+een t+o *ulle& machines and gras* the handles of each side +ith an
underhand gri*. <llo+ &our arms to e!tend straight out to &our sides at shoulder level/
*arallel to the ground. @ee*ing &our elbo+s set in *lace/ slo+l& curl &our hands to+ard
&our shoulders making sure that both of &our bice*s are doing the +ork. S7ueeBe both
bice*s at the *eak of the movement for a one-count and return to the start *osition
and re*eat.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Cross Bod7 *ne',rmed Ca!le Curls
Hold a stirru* handle attached to a lo+ *ulle& machine +ith &our left hand using an
underhand gri*. Slo+l& curl the handle u* so as to tr& and touch &our hand to &our
o**osite shoulder/ reall& focusing on having &our bice*s do the +ork. Slo+l& return to
the start *osition and re*eat +ith &our right arm.
i*sA It is im*ortant that &ou move naturall& throughout the entire movement rather
than kee*ing &our back com*letel& straight and rigid. It is oka& to s+a& back and forth
slightl& as &ou lift and lo+er the +eight as this is a more natural movement and +ill
ma!imiBe muscle stimulation. <lso remember not to curl the +eight to the *oint +here
tension leaves &our bice*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell #reacher Curls
Using a *reacher bench/ hold one dumbbell in &our right arm +ith &our *alm u*.
Su**ort &our arm and elbo+ against the *ad and do not move them during the lift. 3url
dumbbell u* until the forearm touches the bice*. ;o+er to starting *osition using the
same *ath. 9inish set and s+itch arms. 3an also be done +ith '-arms or a regular
barbell.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Incline 1um!!ell Curls
Sit on an incline bench and hold a dumbbell in each hand. @ee* &our shoulders
s7uare and &our chest u*. :ress &our u**er back and shoulders against the bench.
;et &our arms hang do+n+ard +ith &our *alms facing each other. Slo+l& curl the
+eight in &our right hand out and u* to shoulder level/ +hile turning &our +rist so that
&our thumb is on the outside. S7ueeBe &our bice* at the to* and then slo+l& lo+er the
+eight back do+n. 6ou can also do this standing or b& doing one arm at a time.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Concentration Curls
Sit on a bench +ith &our feet on the ground. 1end over and gras* a dumbbell +ith
&our left hand C&our *alm should be facing u*D. 6our elbo+ should be slightl& touching
the inside of &our thigh above the knee. Slo+l& raise &our hand to+ard &our u**er
arm. Slo+l& lo+er the dumbbell to the initial *osition +ithout locking the elbo+ Eoint to
com*lete one re*etition. 8e*eat this e!ercise +ith the right arm.
2" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Cross Bod7 1um!!ell 5ammer Curl
Stand +ith &our feet about shoulder +idth a*art and *ick u* a *air of dumbbells off the
ground using &our legs Cnot &our backD. With &our *alms facing in+ard/ curl the
dumbbells u* one at a time across &our bod&. When &ou get to the to* of the
movement/ s7ueeBe &our bice*/ *ause briefl&/ and then return the +eight to the
starting *osition. <lternate bet+een arms until &ou reach muscular failure. Hammer
curls are a good mass building e!ercise for the bice*s.
Make sure to move naturall& throughout the movement b& s+a&ing &our bod& slightl&
as &ou lift the +eights. his +ill hel* to *rotect against inEuries and +ill also ma!imiBe
muscle stimulation. It is also im*ortant not to curl the +eights *ast the *oint +here
tension +ill leave the bice*s. 6ou +ant to contract at the to* of the lift not rest.

2$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
E/'Bar Bicep Curl
@ee* hands slightl& closer than shoulder +idth a*art. ">=0 rock +eight for
momentum or allo+ elbo+s to move for+ard. 3url the +eight u*/ s7ueeBe/ and lo+er.
1e sure to full& e!tend &our arms at the bottom of the lift. 9eet should be about
shoulder +idth a*art.
2% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
63o',rmed 1um!!ell #reacher Curls
Using a *reacher bench/ hold one dumbbell in each arm +ith &our *alms u*. Su**ort
&our arms and elbo+s against the *ad and do not move them during the lift. 3url
dumbbells u* until the forearms touch the bice*s. ;o+er to starting *osition using the
same *ath. "o not rest at the to* of the movement/ sim*l& s7ueeBe and lo+er.
2& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Close Grip Chin (p
Use an underhand gri*/ about F-$' inches a*art. Have a *artner assist b& GhookingG
arm under ankles if needed. 3oncentrate on contracting bice*s/ => *ulling +ith
back. 6ou MUS full& e!tend arms at the bottom. =ever s+ing bod& for momentum.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell Bottoms (p Clean
Hold the kettlebell b& the handle +hile standing and s+ing the kettlebell back and then
u* +hile curling the kettlebell u*. he bottom of the the kettlebell should be facing u*
to+ard the ceiling. his e!ercise builds forearm and bice* strength.
"e*ending on the +eight &ou +ill reall& need to gri* and s7ueeBe the kettlebell handle
ver& tightl& +hile &ou are balancing the kettlebell u*side do+n to ensure the kettlebell
does not roll to+ard &our head or off to the side. he harder &ou s7ueeBe the more
&ou activate &our forearms in the movement.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 6o3el 5ammer Curls
;oo* a to+el through the kettlebell handle. :erform a normal hammer curl +ith a
neutral gri* +hile holding on to the to+el.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 6o3el Curls
;oo* the to+el through the handle of the kettlebell and grab the to+el and do a
standard curl. he to+el end leading to+ard the kettlebell should be going to the
outside of &our hand Cthe thumbD. his *uts the a**ro*riate stress on the bice*s and
also increases forearm activation. his one +ith reall& burn u* &our bice*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.esistance Band Bar!ell Curls
;oo* a band around the middle of a barbell. Stand on the o**osite end of the band.
Gras* the barbell in both hands about shoulder +idth a*art. 3ontract the bice*s
muscle and curl the bar u* to+ard &our chest. he band overloads the to* *ortion of
the lift and increases the difficult& at the easiest *ortion of the lift.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell Curls
Stand +ith &our feet shoulder +idth a*art to give &our bod& a solid base. Gri* the bar
+ith &our *alms facing in s*aced about shoulder +idth a*art and bend slightl& for+ard.
:ick the bar u* off the ground using &our legs Cnot &our backD and e!tend &our arms/
giving &our bice*s a full stretch. 3url the +eight to+ards &our bod&/ *ause briefl& at the
to*/ and then return the +eight back to the starting *osition.
It is im*ortant to allo+ &our bod& to move naturall& throughout this e!ercise. 6our back
should not be com*letel& straight and rigid/ but instead should move +ith a slight s+a&
as &ou curl the +eight u*. his does not mean that &ou should cheat and be slo**&
+ith &our form/ it Eust means that &ou should move in a natural motion to *revent inEur&
and allo+ &ou to handle more +eight. It is also im*ortant that &ou do not curl the
+eight so high that the tension leaves &our bice*s. Sim*l& curl the +eight to the *oint
+here &ou feel a full contraction in &our bice*s/ and then let the +eight do+n.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing 1um!!ell Curls
With a shoulder +idth stance/ *ick u* a *air of dumbbells and hold them at &our sides/
*alms facing in. Starting +ith one arm C&ou +ill *erform this e!ercise one arm at a
time/ alternating back and forthD curl the +eight to+ards &our bod&. <s &ou curl the
+eight/ rotate &our *alm for+ard so that it is facing &ou at the to* of the movement.
:ause briefl& at the to*/ s7ueeBe &our bice* and then return the +eight to the starting
*osition. 8e*eat that same motion +ith the other arm.
Instead of kee*ing &our back com*letel& u*right and rigid/ allo+ &ourself to move
naturall& throughout the motion. his means leaning for+ard slightl& at the bottom of
the movement and allo+ing &our back to s+a& naturall& as &ou curl the +eight u*. his
+ill *revent inEuries and allo+ &ou to handle more +eight. <lso/ do not curl the +eight
to the *oint +here the tension leaves &our bice*s.
3" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated 1um!!ell Curls
Sit on the bench holding a dumbbell in each hand. With &our *alms facing each other/
curl each arm one at a time b& rotating &our +rist so that &our *alm is facing in at the
to* of the movement. :ause briefl& at the to*/ s7ueeBe &our bice* and then return the
+eight to the starting *osition. <lternate bet+een arms until &ou reach muscular
failure.
"o not use Eerk& motions or momentum to lift the +eights. <llo+ &our bod& to move
naturall&/ but kee* the +eights under control at all times. <lso tr& not to curl the +eight
too high to the *oint +here tension leaves &our bice*.
3$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
tricep Exercises
rice* 3able :ushdo+n
3lose Gri* 1ench :ress
>verhead "umbbell E!tensions
rice* "i*s
>ne-<rm rice* 3able :ushdo+ns
>verhead rice* E!tensions - E? 3url 1ar
Seated >ne-<rm "umbbell rice* E!tensions
;&ing rice* E!tensions - Skull 3rushers
rice* "umbbell @ickbacks
3lose Gri* "umbbell :ress
+isting "umbbell @ickback
8everse Gri* 3able :ress "o+n
>verhead 3able rice* E!tensions
;&ing "umbbell 9rench :ress
@ettlebell rice*s E!tensions
8esistance 1and rice*s :ushdo+ns
"i*s Using Weight 1ench
Standing E?-1ar 9rench :ress
3lose Gri* :ush U*
3% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
6ricep Ca!le #ushdo3n
ake a fe+ ste*s back from the machine and using an overhand gri*/ s*ace &our
hands on the bar slightl& less than shoulder-+ith a*art. 6ou can also *erform this
movement +ith one foot in front of the other if it feels more comfortable. ;ean for+ard
and start +ith the bar touching &our forehead. With force/ drive the +eight do+n to
&our +aist b& e!tending &our elbo+s. Make sure to kee* &our elbo+s close to &our
sides at all times. >nce &ou have locked &our elbo+s out at the bottom/ s7ueeBe &our
trice*s and then return the bar back to the starting *osition b& touching &our forehead.
i*sA Make sure to move naturall& throughout this movement b& leaning for+ard as
&ou drive the +eight do+n to &our +aist. 1& moving naturall& &ou +ill be able to use
more +eight and ma!imiBe muscle stimulation. <lso remember to use a full range of
motion b& bringing the bar all the +a& u* to &our forehead and fulling locking out at the
bottom of the movement.
3& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Close Grip Bench #ress
;ie do+n on a flat bench and gri* the bar an&+here from H-$% inches a*art. With &our
feet/ butt and shoulders firml& *lanted on the bench/ un-rack the bar. @ee* control of
the +eight/ lo+er the bar until it touches the middle of &our chest. :ause briefl& at the
bottom and then drive the +eight back u* to the starting *osition.
3- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*+erhead 1um!!ell Extensions
While sitting on a flat bench/ *ick u* a dumbbell off the floor and *lace it on &our thigh.
Gri* the +eight b& *lacing both hands/ one overto* of the other/ inside the dumbbell
and holding the to* set of *lates. Use &our thigh to hel* kick the +eight u* and u* onto
&our shoulder. E!tend the dumbbell directl& overhead and full& e!tend &our arms. Start
the movement b& lo+ering the dumbbell behind &our head until &ou feel a com*lete
stretch in &our trice*s. :ause ver& briefl& at the bottom and then drive the +eight back
u* b& e!tending &our elbo+s until the& are full& locked out.
i*sA r& to kee* &our elbo+s as close to &our head as &ou can during this lift in order
to ma!imiBe the stress on &our trice*s. <lso remember to use a full range of motion b&
full& stretching &our trice*s at the bottom and locking the +eight out com*letel& at the
to*. Having a s*otter is ver& im*ortant for this e!ercise to make sure &ou don0t inEure
&ourself.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
6ricep 1ips
Gri* the di* bars about shoulder +idth a*art and start the movement +ith &our arms
full& e!tended and &our bod& u*right. ;o+er &our bod& until &our u**er arms are Eust
belo+ *arallel to the ground/ *ause briefl& at the bottom/ and then drive &our bod&
back u* until &our trice*s are full& contracted and locked out.
i*sA Make sure not to gri* the bars too +ide as this +ill shift the stress from &our
trice*s to &our chest. <lso remember to sta& u*right throughout the movement rather
than leaning for+ard. If &ou can *erform more than I re*s using &our o+n bod&+eight/
use a +eight belt and dumbbell to add e!tra resistance
"2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*ne',rm 6ricep Ca!le #ushdo3ns
Standing a fe+ ste*s back from the machine and hold the attachment using an
underhand gri*. If it feels more comfortable &ou can also stand +ith one foot in front of
the other. Start the movement +ith the handle at &our chin. "rive the +eight do+n to
&our +aist +hile kee*ing &our elbo+ at &our side at all times. ;ock &our elbo+ out at
the bottom/ s7ueeBe &our trice* and then return the handle back to the starting
*osition. 8e*eat the same motion for the other arm.
i*sA Make sure to kee* &our elbo+ at &our side at all times in order to kee* the
tension on &our trice* at all times. <lso make sure to use a full range of motion b&
bringing the handle as high as it +ill go and locking &our elbo+ out at the bottom.
"1 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*+erhead 6ricep Extensions ' E/ Curl Bar
Sit on the bench and gri* the bar about shoulder-+idth a*art on the angled *ortion of
the bar. Start b& lifting the bar directl& overhead. @ee*ing the +eight under control/
lo+er the bar behind &our head b& bending at the elbo+s until &ou feel a full stretch in
&our trice*s. :ause briefl& at the bottom and then drive the +eight back u* to the
starting *osition b& fulling locking out &our elbo+s. 8e*eat the motion until &ou reach
muscular failure.
i*sA Make sure to use a full range of motion on this e!ercise b& lo+ering the bar until
&our trice*s are full& stretched. "o not sacrifice &our form to lift heavier +eight. It might
also hel* to have a s*otter assist &ou on this lift b& handing &ou the loaded bar and
taking it from &ou +hen the set is com*lete.
"2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated *ne',rm 1um!!ell 6ricep Extensions
While seated on a flat bench/ grab a dumbbell and lift it straight overhead. @ee*ing
&our elbo+ in *lace at all times/ lo+er the +eight behind &our head until &ou feel a full
stretch in &our trice*s. :ause briefl& at the bottom and then drive the +eight back u* to
the starting *osition/ fulling locking out &our elbo+ at the to*. 8e*eat the e!ercise
using the other arm.
i*sA Make sure to use a full range of motion on this e!ercise in order to ma!imiBe
muscle stimulation. his means lo+ering the dumbbell until &our trice*s are full&
stretched/ and locking the +eight out at the to* of the movement. 6ou don0t have to be
su*er-strict +ith &our form/ but tr& and kee* &our elbo+ as in *lace as *ossible.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
L7ing 6ricep Extensions ' Skull Crushers
:ick the loaded bar u* off the ground and sit &ourself do+n on a flat bench. With the
bar resting on &our thighs/ lie back on the bench and bring the bar to &our chest. :ush
the bar directl& over &our chest and full& e!tend &our arms. Start the movement b&
bending at the elbo+s and lo+ering the +eight behind &our head. >nce &ou feel a full
stretch in &our trice*s/ drive the +eight back u* b& e!tending &our elbo+s until the&
are full& locked out. When &ou have reached muscular failure &ou can either hand the
+eight to a s*otter or sim*l& la& it on the ground behind &our head.
i*sA Using a full range of motion is ver& im*ortant on this e!ercise. When most *eo*le
*erform this lift/ the& sim*l& bring the bar do+n until it touches their forehead. his
limits the amount of muscle stimulation the& can achieve since the& aren0t using a full
range of motion. Make sure to bring the bar behind &our head rather than sim*l&
touching &our forehead. < s*otter can be ver& hel*ful on this e!ercise b& handing &ou
the +eight +hen &ou are in the l&ing *osition and taking the +eight from &ou +hen &ou
are finished. 6ou can also *erform this lift +ith dumbbells.
"" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
6ricep 1um!!ell 4ick!acks
;ean for+ard and *lace one arm on the bench in order to su**ort &our bod&. :ick u* a
dumbbell off the ground and hold it at &our side. 6ou should kee* &our elbo+ close to
&our side and form an G;G sha*e +ith &our arm. Start the movement b& e!tending &our
elbo+ and *ushing the +eight behind &ou. S7ueeBe &our trice* as &ou lock out &our
elbo+ and then return the +eight to the starting *osition.
i*sA It is im*ortant to let &our arm move naturall& through this motion rather than
tr&ing to kee* it com*letel& straight and rigid. 6ou should not use Eerk& motions or
momentum to lift the +eight/ but remember to loosen &our form u* slightl& in order to
ma!imiBe muscle stimulation and *revent inEur&.
"$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Close Grip 1um!!ell #ress
;ie do+n on a flat bench holding a set of dumbbells. With &our feet/ butt and shoulders
firml& *lanted on the bench/ lo+er the dumbbells until the& touch the middle of &our
chest. :ause briefl& at the bottom and then drive the +eight back u* to the starting
*osition. he difference bet+een this e!ercise and the chest *ress is the fact that &ou
+ill => let &our elbo+s flare out. he& need to sta& close to &our sides the entire
movement to full& target the trice*s.
i*sA Make sure to use a full range of motion and sta& in control of the +eight at all
times.
"% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
63isting 1um!!ell 6ricep 4ick!ack
@neel on bench +ith +orking elbo+ at hi* and *alm facing for+ard. @ee* elbo+s close
to bod& and t+ist dumbbell on movement until *alm facing a+a& and SJUEE?E5
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.e+erse Grip Ca!le 6ricep #ress'1o3n
Use underhand gri* Csu*inatedD +ith single-gri* attachment/ +orking one arm at a
time. @ee* arms close to side and bend full& at elbo+. 9ull& e!tend and s7ueeBe at
bottom. "on0t raise arms be&ond K% degrees at to* of the movement.
"- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*+erhead Ca!le 6riceps Extension
Gras* high cable +ith ro*e attachment. 9ace a+a& leaning for+ard +ith elbo+s at
tem*les. @ee* u**er arms locked/ full& e!tend and s7ueeBe. Make sure &our kee*
&our elbo+s nice and close to &our head so that the& do not flare. 6ou ma& need to
lo+er &our head Eust a bit to kee* it out of the +a&. < staggered stance is usuall& best
for balance. 6ou can *ut the heel of &our back foot u* against the cable machine for
su**ort. he degree of the bend in &our torso can var&.
"0 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
L7ing 1um!!ell French #ress
;ie on flat bench/ arms e!tended/ *alms facing out. @ee* u**er arms locked bending
onl& at elbo+s. ;o+ering dumbbells to+ard forehead/ rotating until *alms facing in.
8everse/ s7ueeBing trice*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 6riceps Extensions
Grab a kettlebell b& the handle and e!tend it overhead. 1end &our arm at the elbo+
and let the kettlebell come behind &our head and fle! &our trice* and e!tend it
overhead. Using a kettlebell for this e!ercise +ill decrease the amount of stress on the
elbo+s and shoulder Eoints.
$1 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.esistance Band 6ricep #ushdo3ns
Stand on a band and reach do+n and grab the ends +ith each hand. E!tend &our
arms out and u* +ith &our shoulders. he end of the movement should finish at finish
*osition of a militar& *ress. his e!ercise reall& +orks the shoulders and rear delts.
his also increases overall fle!ibilit& in the shoulder Eoint.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1ips (sing )eight Bench
his e!ercise can be *erformed on man& different *ieces of e7ui*ment. If using a flat
bench/ start b& sitting side+a&s on the bench +ith knees and legs together slightl&
bent.
Gras* both hands do+n b& &our side onto the bench making sure that &our hands are
*arallel to &ou shoulders. Slo+l& +alk &our feet out kee*ing &our legs together and
raise &our bod& u* until &our arms are full& e!tended. Slo+l& lo+er &our bod& bending
at the elbo+s until &ou0ve reached the lo+est *oint. hen raise &our bod& back until
&our arms are full& e!tended again.
i*A @ee*ing &our bod& straight throughout this e!ercise is e!tremel& im*ortant. 6ou
can also add in different o*tions on +here or ho+ high to *lace &our feet once &ou0re
read& to increase more strength.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing E/'Bar French #ress
In a ver& controlled and *recise manner/ start fle!ing CbendingD at the elbo+ Eoints and
begin to lo+er the E?-bar do+n+ard and back+ard in a semicircular arc behind &our
head. ;o+er the E?-bar do+n behind the head to the Gbottom-stretch *osition.G his is
achieved +hen the forearms reach a *arallel to the floor *osition or slightl& be&ond/
until &ou feel a good stretch contraction in the trice*s. :ress the E?-bar b& e!tending
CunfoldingD the forearms u*+ard Cfrom the bottom-stretch *ositionD in a semicircle to an
overhead/ arms-locked *osition. It is im*ortant al+a&s to full& e!tend the forearms at
the to* end of the movement/ +ith *oised deliberation/ so that the& are in line +ith the
u**er arm.
$" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Close Grip #ush (p
1& kee*ing &our hands close together-about t+o inches a*art-the traditional *ush-u*
em*hasiBes the trice*s. o do this e!ercise/ lie on the floor +ith &our feet together and
&our hands flat on the floor-thumbs facing in+ard. @ee* &our bod& straight and &our
elbo+s tucked in at &our side +hile &ou *ush u* until &our arms are full& e!tended.
Hold for a second and then lo+er &ourself until &our chest is about t+o inches off the
floor and then re*eat.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Shoulder Exercises
Seated "umbbell :ress
Standing 9ront "umbbell 8aise
Seated 1arbell Militar& :ress
"umbbell U*right 8o+
1ent >ver ;ateral 8aise
Standing "umbbell ;ateral 8aise
Standing >ne <rm "umbbell ;ateral 8aise
Stabilit& 1all Shoulder :ress
+isting "umbbell Militar& :ress
@neeling 8ear "umbbell ;ateral 8aise
@neeling 8ear 3able ;ateral 8aise
;&ing 3able :ullover
9ront "umbbell 8aise - :alms In
3able ;ateral 8aise
<rnold :ress
8esistance 1and Snatches
1and E!ternal 8otation CElbo+->utD
1and E!ternal 8otation CElbo+-InD
8esistance 1and Shoulder "islocations
8esistance 1and 8ear "elt 9l&
@ettlebells U*right 8o+ C>ne HandD
@ettlebell U*right 8o+ C+o HandsD
@ettlebell Side ;ateral 8aise
Head :ress With 1ands
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1and 9ace :ulls
Standing 1arbell Militar& :ress
Standing "umbbell :ress
Seated "umbbell Side ;aterals
Standing 9ront 1arbell 8aise
Standing 9ront 3able 8aises
Seated 9ront "umbbell 8aise
Seated 1ent->ver 8ear ;ateral 8aise
Standing 1ent->ver 8ear ;ateral 8aise
1ent >ver 3able 8ear ;ateral 8aise
:late 8aises
9ace :ulls
$& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated 1um!!ell #ress
:ick u* a *air of dumbbells off the ground Cusing &our legs/ not &our backD and sit
do+n on the bench. :lace the dumbbells on &our thighs/ Eust above &our knees. Use
&our knees to kick the +eights u* into the starting *osition +ith the dumbbells at
shoulder height/ elbo+s out and *alms facing a+a& from &our bod&. 6our feet should
be *lanted firml& on the ground and &our back should be flat against the bench. With
&our abs nice and tight/ drive the +eights u* straight overhead but do not lock &our
elbo+s out. :ause briefl& at the to* and then return the +eights back to the starting
*osition.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Front 1um!!ell .aise
:ick u* a *air of dumbbells Cusing &our legs/ not &our backD and stand +ith &our feet
about shoulder-+idth a*art. 1end both &our arms and knees slightl& and hold the
dumbbells so that &our *alms are facing &our bod&. >ne arm at a time/ raise the
+eight u* straight out in front of &ou until it is slightl& higher than shoulder height.
;o+er the +eight back do+n over the same *ath and *erform the same movement
+ith the other arm. <lternate back and forth bet+een arms until &ou reach muscular
failure.
i*sA Make sure not to be too strict +ith &our form on this e!ercise. In order to
ma!imiBe muscle stimulation and *revent stress to &our lo+er back/ tr& to move
naturall& b& allo+ing &our back to lean slightl& for+ard and back as &ou lift and lo+er
the +eights. "on0t get slo**& +ith &our form/ but moving naturall& is *robabl& a good
idea. 6ou should also make sure not to raise the +eight too high as this +ill shift the
stress a+a& from the front of &our shoulders.
Seated Bar!ell Militar7 #ress
$0 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
:lace &our hands on the bar slightl& +ider than shoulder +idth and un-rack the +eight.
@ee*ing &our abs tight/ lo+er the bar do+n belo+ &our chin until it touches &our u**er
chest. "rive the +eight back u* straight over &our head but do not lock &our elbo+s
out at the to*. 3ontinue the movement until &ou have reached muscular failure and
then have a s*otter hel* &ou re-rack the bar.
i*sA It is ver& im*ortant to have a s*otter +hen *erforming this e!ercise so that
someone is there to hel* &ou re-rack the bar +hen &ou reach muscular failure. <lso
remember not to lock &our elbo+s out at the to* of the movement as this +ill kee* the
stress on &our shoulders throughout the entire e!ercise. @ee*ing &our abs tight is also
ver& im*ortant as this +ill hel* to su**ort &our s*ine and lo+er back.
1um!!ell (pright .o3
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Hold dumbbells/ hanging/ against &our u**er thighs. @ee* dumbbells about $% inches
a*art/ thumbs facing in. :ull dumbbells straight u* until nearl& even +ith &our chin.
@ee* &our elbo+s u* and out5 @ee* +eights close to &our bod& and slo+l& return to
the starting *osition.
Bent *+er Lateral .aise
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
;ean for+ard at the +aist/ *lace &our left hand on a bench for su**ort/ and hold a
dumbbell in &our right hand +ith &our arm e!tended. 8aise the +eight straight out to
the side until *arallel to the floor. 8e*eat for re*s and s+itch arms.
i*sA "o => s+ing the dumbbells u*. @ee* &our bod& rigid. he rear deltoids are a
ver& small muscle grou*. 6ou +ill not be able to use as much +eight.
Standing 1um!!ell Lateral .aise
%2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Stand in a ,% degree for+ard-leaning *osition +ith cervical and lumbar s*ine in
neutral. 3ontract the abdominals/ retract and slightl& elevate the sca*ula/ and bend
elbo+s in a modified short-lever *osition. @ee*ing +rists neutral/ raise elbo+s out to
the sides of the bod& and then u* to shoulder height.
i*sA It0s im*ortant to kee* &our *alms turned do+n+ard as &ou lift the dumbbells so
that &our shoulders/ rather than &our bice*s/ do the +ork.
Standing *ne ,rm 1um!!ell Lateral .aise
%3 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Gras* dumbbell and *osition in front of *elvis. :osition other hand for su**ort. 1end
over at hi*s slightl& +ith knees bent. With elbo+s slightl& bent/ raise u**er arm to side
until elbo+ is shoulder height. Maintain elbo+0s height above or e7ual to +rist. ;o+er
and re*eat. Make sure to kee* &our shoulders s7uare so that &ou do not use
momentum to cheat in this e!ercise.
i*sA It0s im*ortant to kee* &our *alms turned do+n+ard as &ou lift the dumbbell so
that &our shoulders/ rather than &our bice*s/ do the +ork.
Sta!ilit7 Ball Shoulder #ress
%" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
:osition &ourself in a *ike *osition +ith &our torso straight u* and do+n. Maintain this
*osition and bend &our arms allo+ing &our bod& to move do+n+ard to+ards the floor.
1efore &our head makes contact +ith the floor *ush +ith &our arms like &ou0re doing
an overhead barbell *ress using &our bod& as the load.
63isting 1um!!ell Militar7 #ress
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Start +ith *alms facing each other for better range of motion. 9inish at to* +ith *alms
facing front. ">=0 lock out arms at to*.
4neeling .ear 1um!!ell Lateral .aise
@neel on floor su**orted b& non-+orking hand. ;ooking straight ahead/ raise dumbbell
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
ra*idl& to shoulder level. ">=0 allo+ +rists to travel above elbo+s.
4neeling .ear Ca!le Lateral .aise
@neel on floor su**orted b& non-+orking hand and +ith +orking hand furthest from
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
lo+ cable. 8aise straight arm ra*idl& to shoulder level. ">=0 allo+ +rists to travel
above elbo+s.
L7ing Ca!le #ullo+er
;ie on ground +ith feet to+ard lo+ cable *ulle&. Using ro*e attachment/ raise arms
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
over head +ithout bending arms too much.
Front 1um!!ell .aise ' #alms In
Hold dumbbells at sides as the *ictures demonstrate. 8aise straight right arm kee*ing
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*alm turned in. he dumbbell should be raised to shoulder height. While e!haling
slo+l& lo+er the +eight. <lternate arms. Im*ortant =oteA Make sure dumbbell is facing
Gu*G at the to* of the movement.
Ca!le Lateral .aise
Grab lo+ cables o**osite to the +orking arm. @ee* arms slightl& bent. 8aise arms
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
ra*idl& to shoulder level. ">=0 allo+ +rists to travel above elbo+s.
,rnold #ress
.ariation of dumbbell *ress that hits all three deltoid heads. Start +ith *alms facing
&1 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
&ou and rotate as &ou *ress u*/ finishing +ith *alms facing out. 8everse rotation to
starting *osition.
.esistance Band Snatches
Stand on a band and reach do+n and grab the ends +ith each hand. E!tend &our
&2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
arms out and u* +ith &our shoulders. he end of the movement should finish at finish
*osition of a militar& *ress. his e!ercise reall& +orks the shoulders and rear delts.
his also increases overall fle!ibilit& in the shoulder Eoint.
Band External .otation 8El!o3 *ut9
ie a band to a head level rack or machine and grab the other end +ith &our hand.
&3 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
9acing the machine &ou tied the band to laterall& e!tend &our shoulder +ith a K%
degree bend in &our elbo+. :ull and rotate back on the band and s7ueeBe the muscles
in &our shoulder.
his builds u* the muscles in the rotator cuff and is a good +a& to +arm u* and
*revent inEur&.
Band External .otation 8El!o3 I:9
ie a band to a head level rack or machine and grab the other end +ith &our hand.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Stand side+a&s so &ou are not facing the machine. Grab the band +ith the hand
farthest from the machine. @ee* &our elbo+ close to &our side and bend &our arm at a
K%-degree angle. =o+ *ull and rotate back on the band and s7ueeBe the muscles in
&our shoulder.
his builds u* the muscles in the rotator cuff and is a good +a& to +arm u* and
*revent inEur&.
.esistance Band Shoulder 1islocations
Grab a band at the ends. >ne end in each hand. E!tend &our arms overhead and
&$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
reach back behind &ou. 8oll &our should blades back and and bring the band behind
&our back and reach to+ard behind and back to+ard &our butt. hen return back u* to
the to* *osition and re*eat. his e!ercise greatl& increases shoulder fle!ibilit& and
enhances &our range of motion.
.esistance Band .ear 1eltoid Fl7
Grab a band +ith &our hands and hold it out in front of &ou +ith arms e!tended and
&% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
elbo+s locked. S7ueeBe &our shoulder blades together and *ull &our arms back until
&our arms are out at full e!tension and out at &our sides laterall&.
i*sA When doing this e!ercise be sure to kee* &our tra*s rela!ed and &our arms
straight so that &ou do not cheat b& using &our tra*s and trice*s.
4ettle!ell (pright .o3 8*ne 5and9
Grab the handles of the kettlebells +ith both hands +ith the kettlebells in front of &ou.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
;ift them u* to+ards &our head +hile e!tending &our shoulders laterall&. 1& using
kettlebells for this e!ercise &ou take stress off the shoulder ca*sule. It also feels better
on the +rists.
4ettle!ell (pright .o3 863o'5ands9
Grab the handle of the kettlebell +ith both hands +ith the kettlebell in front of &ou. ;ift
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
it u* to+ards &our head +hile e!tending &our shoulders laterall&. 1& using a kettlebell
for this e!ercise &ou take stress off the shoulder ca*sule. It also feels better on the
+rists.
4ettle!ell Side Lateral .aise
Grab a kettlebell b& the handle. E!tend the shoulder laterall& and out+ard like &ou
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
+ould a normal "1 Side ;ateral. 1& using a kettlebell for this e!ercise &ou increase
the lever length of &our arm and greatl& change the d&namics of the e!ercise and
make it < ;> easier.
5ead #ress )ith Bands
o *erform head *ress +ith bands/ &ou0ll need access to a s7uat rack/ barbell/ an
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
adEustable incline bench and ' bands. 9irst set u* the s7uat rack as though &ou +ere
going to do incline barbell bench in it. "rag the bench into the s7uat rack and set the
bench to an almost u*right *osition. If &our bench doesn0t go straight u*right a I(
degree angle +ill be fine. Sit do+n on the bench and take notice of +here the safet&
*ins should go. 6ou +ant the safet& *ins to be at the level of +here the to* of &our
head +ould be if &ou +ere sitting do+n. :lace the safet& *ins at head level and la& the
bar on the *ins
ake a seat do+n on the bench again and the bar should be Eust slightl& above &our
head. his is the *erfect *osition for this e!ercise. =o+ take t+o heav& dumbbells and
*lace on either side of the s7uat rack on the outside. ake t+o bands and choke them
off on each dumbbell and run them u* onto the barbell. 6ou should *robabl& start off
+ith mini bands and move u* from there +ith added *late +eight on the barbell. ake a
seat and grab the barbell +ith a shoulder +idth gri* and *ress the barbell straight u*
and overhead. <lso kee* &our elbo+s all the +a& out to ma!imiBe the use of &our side
deltoids.
hink of this e!ercise as a deadlift for &our shoulders. 6ou are starting for a sto**ed
unloaded *osition and *ressing the +eight directl& over head and back. he added
resistance from the bands +ill take some of the stress off of the +rists and +ill
overload the to* of the overhead *ress movement +hich is usuall& +here most *eo*le
fail on the last re*s of a overhead *ress e!ercise.
Band Face #ulls
o *erform a band face *ulls/ take a resistance band and tie it around a vertical *ole or
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*ortion of a machine at above head level and choke it off at one end. 9acing the *ole/
grab the band in each hand +ith an overhand gri* +ith onl& one *art of the band in
each hand. here should be about H-$% inches of band bet+een &our hands. ake a
ste* back so that the band is taught and arms are out in front of &ou *arallel to the
floor.
=o+ *erform an elbo+s out ro+ t&*e motion bringing &our hands back to+ard &our
ears. <t the same time/ hands out+ard and a+a& from &our face. "oing so +ill reall&
get &our u**er back and rear delts to contract hard and build some solid mass on &our
u**er back. 8emember/ the more mass &ou *ut on &our u**er back the more stable
base &ou0ll have to bench off of.
Standing Bar!ell Militar7 #ress
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Set the *ins on the s7uat rack at shoulder height so that &ou can comfortabl& un-rack
the bar. Gri* the bar Eust outside of shoulder +idth/ bend &our knees slightl& and lift the
bar off the *ins. Start +ith the bar belo+ &our chin and touching &our u**er chest. With
&our abs tight and back straight/ drive the +eight u* straight overhead but do not lock
out &our elbo+s at the to*. <fter a brief *ause/ lo+er the bar back to the starting
*osition and re*eat the motion until &ou have reached muscular failure. When &ou
have reached failure &ou can either set the bar do+n on the floor or re-rack it on the
*ins.
i*sA Make sure not to lean back too far as &ou *ress the +eight u* as this +ill *lace
undo stress on &our lo+er back. <lso remember not to lock &our elbo+s out at the to*
of the movement as this +ill kee* the stress on &our shoulders throughout the entire
lift.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing 1um!!ell #ress
1end at the knees and *ick a *air of dumbbells u* off the ground. Using bod&
momentum/ lift the +eights u* into the starting *osition. he starting *osition should
have the dumbbells at shoulder height/ elbo+s out and *alms facing a+a& from &our
bod&. @ee*ing &our abs tight and back straight/ drive the +eights u* straight overhead/
*ause briefl& at the to* and then return them back to the starting *osition. When &ou
have reached muscular failure sim*l& *lace the dumbbells back on the ground.
i*sA r& not to lean too far back as &ou *ress the +eights u* since this +ill *lace undo
stress on &our lo+er back. <lso remember not to lock &our elbo+s out at the to*/ as
this +ill kee* the stress on &our shoulders throughout the entire e!ercise. In order to
su**ort &our s*ine and lo+er back/ make sure to kee* &our abs tight.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated 1um!!ell Side Laterals
:ick u* a *air of dumbbells and sit on the edge of a flat bench. <t the start of the
movement the dumbbells should be facing each other and &our arms should be
slightl& bent. 8aise the dumbbells out to &our sides until the& are a bit higher than
shoulder height. <t the to* of the movement &our *ink& fingers should be *ointing
slightl& u* and &our thumbs should be *ointing do+n. ;o+er the +eight over the same
*ath and continue until &ou reach muscular failure.
i*sA Instead of kee*ing &our back com*letel& straight and rigid/ tr& to move naturall&
throughout this e!ercise b& using a little bit of bod& momentum. It is oka& to let &our
bod& s+a& for+ard and back as &ou lift and lo+er the +eights/ since this +ill ma!imiBe
the amount of muscle stimulation &ou can achieve and +ill also *revent stress to &our
lo+er back. 6ou should be in com*lete control of the +eights at all times/ but loosening
u* &our form is a good idea. <lso remember not to raise the +eights much higher than
shoulder height as this could lead to an inEur&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Front Bar!ell .aise
:ick u* a bar off the ground using &our legs and stand +ith &our feet shoulder-+idth
a*art. 1end &our knees and hold the +eight in front of &our bod& +ith &our hands
s*ace about shoulder-+idth a*art. 1end &our arms slightl& and raise the +eight u* in
front of &our bod& until it is slightl& higher than shoulder-height. ;o+er the +eight back
do+n over the same *ath and continue until &ou reach muscular failure.
i*sA here is no need to raise the +eight an& higher than Eust above shoulder-height
as this +ill move the stress a+a& from &our shoulders. <lso remember to kee* &our
arms slightl& bent throughout the entire e!ercise. In order to ma!imiBe muscle
stimulation and *revent lo+er back stress/ tr& to move naturall& throughout this
movement rather than kee*ing &our back com*letel& straight and rigid. <llo+ &our form
to loosen u* a little bit and use a tin& bit of momentum as &ou lift and lo+er the +eight.
-% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Front Ca!le .aise
Stand +ith &our back facing a+a& from the machine and s*ace &our feet about
shoulder-+idth a*art. he cable should be bet+een &our legs. 1end do+n and *ick u*
the bar +ith an overhand gri*/ hands shoulder-+idth a*art. @ee* a slight bend in &our
arms and knees and raise the handle u* in front of &our bod& until it is slightl& higher
than &our shoulders. ;o+er the bar back do+n over the same *ath and continue until
&ou reach muscular failure.
i*sA @ee* a slight bend in &our arms throughout the movement and make sure not to
lift the handle much higher than &our shoulders. <lso make sure to loosen u* &our
form a little bit and move naturall& throughout the lift. 6ou must still maintain com*lete
control of the +eights/ but allo+ing &ourself to move naturall& +ill minimiBe lo+er back
strain and +ill result in greater muscle stimulation.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated Front 1um!!ell .aise
Sit on the edge of a flat bench and *ick u* a *air of dumbbells. 6our *alms should be
facing &our bod& and &our arms should be slightl& bent. With &our feet *lanted firml&
on the ground/ raise one of the dumbbells u* C&ou should alternate bet+een armsD
until it is slightl& higher than &our shoulders. ;o+er the +eight over the same *ath and
then *erform the movement +ith the other arm. 3ontinue the e!ercise until &ou reach
muscular failure.
i*sA Make sure &ou don0t raise the dumbbells much higher than &our shoulders and
also make sure to kee* &our arms slightl& bent throughout the entire lift. 6ou can allo+
&our bod& to s+a& slightl& as &ou lift and lo+er the +eight instead of sta&ing
com*letel& rigid and u*right. Moving naturall& +ill ma!imiBe muscle stimulation and
*revent stress to &our lo+er back.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated Bent'*+er .ear Lateral .aise
Sit on the edge of a flat bench +ith a *air of dumbbells underneath &our legs. ;ean
for+ard until &our chest is touching &our legs and *ick the dumbbells u* off the ground.
1end &our arms slightl& and hold the dumbbells +ith &our *alms facing in. 8aise the
dumbbells out to &our sides until &our u**er arms are slightl& higher than &our
shoulders. ;o+er the +eights over the same *ath and continue until &ou reach
muscular failure.
i*sA Make sure to sta& bent over throughout the entire lift and kee* &our arms bent.
6ou should be in com*lete control of the +eight at all times. "o not s+ing the +eights
u* or use Eerk& motions. his is an e!ercise +here &ou0ll have to go fairl& light in order
to allo+ for a full range of motion.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Bent'*+er .ear Lateral .aise
Stand +ith &our feet about shoulder-+idth a*art and bend over at the +aist until &our
bod& is *arallel to the ground. Hold a *air of dumbbells +ith &our *alms facing in and
bend &our arms. @ee*ing &our knees bent and back flat/ raise the dumbbells out to
&our sides until &our u**er arms are slightl& higher than &our shoulders. ;o+er the
+eights under control and continue the motion until &ou reach muscular failure.
i*sA Make sure to kee* &our lo+er back flat throughout the entire e!ercise in order to
*revent inEuries. Make sure &ou choose a +eight that is light enough for &ou to
com*letel& control the +eight at all times +ithout having to use momentum or Eerk&
motions.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bent'*+er Ca!le .ear Lateral .aise
Stand in the center of the unit and gri* the each handle +ith &our o**osite arm Cgri*
the left *ulle& +ith &our right arm and the right *ull& +ith &our left armD. :lace &our feet
about shoulder +idth a*art and bend over at the +aist until &our bod& is *arallel to the
ground. @ee*ing &our back flat and knees bent/ raise the +eights out to &our sides
until &our u**er arms are slightl& higher than &our shoulders. ;o+er the +eight over
the same *ath and continue until &ou reach muscular failure.
i*sA 6ou should be in com*lete control of the +eight at all times and it is ver&
im*ortant that &ou avoid using Eerk& motions or bod& momentum to lift the +eight.
6ou0ll have to go fairl& light on this e!ercise in order to allo+ for a full range of motion
and ma!imal stimulation of the rear shoulders.
01 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#late .aises
his e!ercise +orks the deltoids reall& +ell. Start b& standing +ith &our legs about
shoulder-+idth a*art +ith &our knees Eust slightl& bent. Gras* a *late +ith both hands.
6our arms should be do+n +ith the *late in front of &our thighs. @ee*ing &our arms as
straight as &ou can raise &our arms u* until the& are *arallel to the floor. Hold them
there for one second count and then slo+l& return to the starting *osition and re*eat.
<void inEur& b& not s+inging or Eerking as &ou do the movements. Use &our shoulder
muscles/ not &our back.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Face #ulls
his e!ercise +orks the deltoids reall& +ell. Start b& standing +ith &our legs about
shoulder-+idth a*art +ith &our knees Eust slightl& bent. Gras* a *late +ith both hands.
6our arms should be do+n +ith the *late in front of &our thighs.
@ee*ing &our arms as straight as &ou can raise &our arms u* until the& are *arallel to
the floor. Hold them there for one second count and then slo+l& return to the starting
*osition and re*eat. <void inEur& b& not s+inging or Eerking as &ou do the movements.
Use &our shoulder muscles/ not &our back.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Chest Exercises
1arbell 1ench :ress
Incline 1arbell 1ench :ress
"umbbell :ullover
"umbbell 9l&
"umbbell 3hest :ress
"umbbell Incline 3hest :ress
Incline "umbbell 9lies
S+iss 1all 3hest 1ounce L Hold
S+iss 1all :ush U* CHands on 1allD
S+iss 1all :ush-U* CHands on 9loorD
;o+ 3ross 3able 8aise
Incline :ush U*
"umbbell 3hest :ress o =eck
"umbbell :ress With 8esistance 1ands
1and :ushu*s
1ench :ress With 1ands Using :o+er 8ack
3raB& :lates 1ench :ress
:ush U*s
:erfect :ushu*s
:ec "eck Machine
3able 3rossovers
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell Bench #ress
;ie do+n on the bench +ith &our feet/ butt and shoulders firml& *lanted on the ground.
S*ace &our hands evenl& across the bar slightl& +ider than shoulder +idth. Un-rack
the +eight and lo+er the bar until it makes contact +ith the lo+er *ortion of &our chest.
"rive the +eight back u* into the starting *osition and com*lete this motion until &ou
have reached muscular failure.
i*sA he bar should al+a&s come to a com*lete sto* after it touches &our chest. It is
ver& im*ortant that &ou do not bounce or Eerk the +eight u* using momentum. 6ou
should also make sure to kee* &our butt *lanted on the bench at all times throughout
the lift/ and also tr& not to arch &our back too much. In order to avoid inEur& and stress/
do not lock &our elbo+s out at the to* of the movement. >bviousl& if &ou are
com*eting in the bench *ress &ou +ill +ant to arch &our back to shorten the distance
the bar travels and &ou0ll have to lockout &our trice*s for a good lift or rack command.

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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Incline Bar!ell Bench #ress
;ie on the incline bench and gri* the bar evenl&/ Eust outside shoulder +idth. @ee* &our
feet/ butt and shoulders *lanted firml& on the bench and un-rack the +eight. ;o+er the
bar to &our u**er chest/ *ause briefl&/ and drive the +eight back u* into the starting
*osition.
i*sA Make sure that the bench is angled at no more than ,% degrees. If &ou tilt the
bench too high &ou +ill end u* *lacing too much em*hasis on the shoulders rather
than the chest. <lso remember to avoid bouncing and Eerking the +eight and instead
use a smooth and controlled motion. It +ould also be +ise to avoid locking &our
elbo+s out at the to* of the movement/ as this could lead to an inEur&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell #ullo+er
$D 6ou +ill be *erforming this e!ercise on a flat bench.
'D ;ie on &our back +ith &our head at the edge of the bench.
,D Hold the +eight in &our hands/ arms e!tended above &our chest. r& to kee* &our
+rists and arms from fle!ing. "o not lock &our elbo+.
=oteA his e!ercise can also be done +ith t+o dumbbells. >ne in each hand. 6ou can
*osition &our feet on the bench or on the floor for more stabilit&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell Fl7
;&ing do+n on a flat bench/ begin the e!ercise b& holding the dumbbells at arms
length +ith a slight bend in &our elbo+s. 6our *alms should be facing in. Slo+l& lo+er
the +eight out to the sides until &ou feel a comfortable stretch. =o+ s7ueeBe the
dumbbells back together as if &ou +ere hugging a barrel.
i*sA 1e sure that &ou do not bend &our arms too much. If &ou have to bend &our arms
to a K%-degree angle to com*lete the re*/ than the +eight is too heav&. :lant &our feet
on the floor for stabilit& or *ut them on u* on the bench to activate &our core.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell Chest #ress
;ie on an flat bench/ kee* &our feet firml& *ressed do+n on the floor for stabilit&. Start
+ith a dumbbell in each hand held overhead as if &ou +ere holding a barbell. =o+
lo+er them from arms length to as lo+ as *ossible on &our outer chest. he bar should
be lo+ered under control until &our arm reaches a K%-degree angle. here should be a
brief *ause on &our chest before &ou return the bar to arms length *osition.
i*sA "o not lo+er &our u**er arms belo+ the *lane of &our bod&. "o not lock &our
elbo+s at the to* of the movement. 6ou can var& the distance bet+een &our sides and
elbo+s to take *ressure off the shoulders.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell Incline Chest #ress
;ie on an incline bench/ kee* &our feet firml& *ressed do+n on the floor for stabilit&.
Start +ith a dumbbell in each hand held overhead as if &ou +ere holding a barbell.
=o+ lo+er them from arms length to as lo+ as *ossible on &our outer chest. he bar
should be lo+ered under control until &our arm reaches a K%-degree angle. here
should be a brief *ause on &our chest before &ou return the bar to arms length
*osition.
i*sA "o not lo+er &our u**er arms belo+ the *lane of &our bod&. "o not lock &our
elbo+s at the to* of the movement. 6ou can var& the distance bet+een &our sides and
elbo+s to take *ressure off the shoulders.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Incline 1um!!ell Flies
;&ing do+n on an incline bench/ begin the e!ercise b& holding the dumbbells at arms
length +ith a slight bend in &our elbo+s. 6our *alms should be facing in. Slo+l& lo+er
the +eight out to the sides until &ou feel a comfortable stretch. =o+ s7ueeBe the
dumbbells back together as if &ou +ere hugging a barrel.
i*sA 1e sure that &ou do not bend &our arms too much. If &ou have to bend &our arms
to a K%-degree angle to com*lete the re*/ than the +eight is too heav&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
S3iss Ball Chest Bounce ; 5old
< great ballistic e!ercise. Hold &our bod& in a *rone *osition +ith &our hands on the
ball/ feet on the floor in a strong *ush-u* *osition. ;et &our bod& dro* to the ball
making contact at &our chest +ith enough force to bounce back u* and catch &ourself
b& re-establishing control of the stabilit& ball +ith &our arms. his is an advanced
e!ercise and ma& take some time to master.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
S3iss Ball #ush'(p 85ands on Ball9
While in a regular *rone *ush-u* *osition/ *lace &our hands on the to* sides of the
ball +ith &our fingers *ointing do+n+ards. :ush &our hands in to+ards each other to
increase tension on &our chest. 9eet are shoulder +idth a*art but can be slightl& +ider
or narro+er. Sim*l& *ress &our bod&+eight off the ball/ hold and lo+er in a controlled
fashion. he straighter &our back/ the harder the *ush-u*. < ver& advanced variation
+ould be to use t+o s+iss balls/ one for each hand.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
S3iss Ball #ush'(p 85ands on Floor9
:lace hands on the floor Eust +ider than shoulder +idth a*art. :lace the s+iss ball
under &our legs. he beginner can start +ith the stabilit& ball under their thighs +hile
the more advanced trainee can start +ith the ball under their feet. ;o+er &our chest to
the ground and *ress. .ariations include using onl& one leg on the s+iss ball or even
using t+o stabilit& balls/ one for each leg. >bviousl& the more advanced &ou make the
e!ercise the more unstable it becomes thus involving additional muscle grou*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Lo3 Cross Ca!le .aise
Hold lo+ cables as sho+n +ith hands *ronated. :ull u* on transversus and *elvic
floor. Inhale. 8aise slightl& bent arms ra*idl& for+ard to head level +hile su*inating
*alms. ;o+er arms slo+l& to start *osition +hile e!haling.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Incline #ush (p
Elevate feet on bench. Use *ush u* bars or dumbbells to allo+ dee* stretch at bottom.
@ee* bod& straight throughout movement. Have a *artner assist b& *ushing do+n on
shoulders if able to e!ceed target re*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell #ress 6o :eck
<;W<6S use Smith machine or dumbbells for safet&......=E.E8 use a barbell. =o+
+ith shoulder-+idth *osition lo+er the dumbbells to+ard &our neck. @ee* elbo+s
*ointing out and raise 7uickl&. It is not necessar& to lock arms at the to*. If &ou have
shoulder *ain this ma& not be the best e!ercise for &ou.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell #ress )ith .esistance Bands
ake a band and +ra* it around &our back +ith each end in &our hands. Grad a *air of
dumbbells and la& do+n on a bench and *ress the dumbbells straight u*. he band
+ill add more resistance to the to* *ortion of the lift and increase the trice*s
recruitment for this e!ercise. his movement +ill greatl& hel* build the ra+ bench.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band #ushups
o *erform a band *ushu*/ take a band and hold one end and take the other end in
the other hand and +ra* it across &our back. Get into a normal *ushu* *osition and do
*ushu*s. he band overloads the to* *ortion of the lift and reall& hits the trice*s. 6our
bod& +ill be forced to e!*lode off the floor to the to* to beat the e!tra resistance at the
to*.
< mini band is a good *lace for most *eo*le to start +ith. < more advanced lifter could
easil& +ork u* to a green band.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bench #ress )ith Bands (sing #o3er .ack
"e*ending on the bands &ou are using &ou ma& need $%%) *ound dumbbells to
counteract the tension of the bands *ulling in the o**osite direction. ake the band
and la& it on the ground *er*endicular to the barbell on the bench. :lace the heav&
dumbbell over the band then grab each end of the band and bring it on u* to the
barbell and make sure &ou have +eight on the o**osite side of the bar or it WI;; ti*
over. "oing it this +a& is easiest +hile training alone ho+ever doing barbell bench b&
&ourself isn0t the best idea because &ou can easil& *in &ourself to the bench +hen &ou
a**roach failure.
<dding bands to an& e!ercise greatl& increases the effectiveness of the e!ercise. he
eccentric motion of the lift is accelerated and encourages the bod& to *roduce a
greater force against the +eight *lus tension to get it moving. his is kno+n as
accommodating resistance. his *articular e!ercise allo+s &ou +ork +ith a +eight
much lo+er than &our ma! at the bottom of the lift and overloads &our trice*s at the
to* of the lift. raining the barbell bench *ress +ith bands +ill greatl& increase &our
bench *ress es*eciall& +hile training for an e7ui**ed meet.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Cra<7 #lates Bench #ress
o *erform craB& *lates/ *lace a barbell on a bench and grab ' lightM*ur*le bands.
ake the bands and fold them in half t+ice. So that the band loo*s t+ice and the ends
are touching. Slide this over the end of the bar. .isualiBe that +ith the band going
through a *late. he first ste* might seem *ointless but it +ill give &ou an idea as to
ho+ to set this e!ercise u*. ake the band off the bar and run it through the center of a
*late and back around >.E8 the edge of the *late and back through again. his forms
the hanging *late *ortion. Slide that over the end of the bar and do the same thing for
the other side and bench as &ou +ould normall& e!ce*t come do+n slo+l&. he
movement of the *lates cou*led +ith the elasticit& of the bands +ill greatl& increase
&our abilit& to hold heavier +eights and +ill hel* &ou +ith &our stabilit&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#ush (ps
Start a *ush u* b& l&ing do+n on the ground *lacing &our hands flat on the floor a little
+ider than shoulder +idth a*art. @ee* &our legs straight and feet together. 8aise chin
u* so that &ou are looking straight ahead and then *ush &our bod& u* off the floor
using &our arms for strength. It0s im*ortant to *revent &our u**er and lo+er back from
rounding or bending as &our motion is going u*. :ause and hold for ' seconds in
u*+ard *osition. hen lo+er &our bod& to the floor until &our chest touches and hold
for ' more seconds. 6ou should be inhaling +hile releasing do+n and e!haling +hen
raising u* bod&. 8e*eat. i*A It0s e!tremel& im*ortant to kee* &ou arms and bod&
straight throughout this entire e!ercise. @ee* &our knees from hitting the floor and
al+a&s be looking for+ard +hile kee*ing &our chin u*.
112 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#erect #ushups
:lace the *erfect *ushu* handles on the ground about '- inches a+a& from each
other and get into a *lank *osition +ith &our hands gras*ing the handles. With &our
elbo+s flared out lo+er &our bod& do+n to the floor and *ress back u* +ith &our chest/
shoulders and trice*s back u* to the to* *osition. he handles +ill allo+ &our
shoulders/ elbo+s/ and +rists to move ver& fluidl& in the +a& &our bod& +as intended.
1ecause of the natural motion all the stress on the Eoints +ill be removed &ou +ill be
able to do more re*s due to the streamlining of the movement.
If &ou aren0t strong enough &et to do high re*s +ith this movement &ou can dro* &our
knees to the floor so &ou are moving less of &our o+n bod&+eight. 9or those that need
a challenge &ou can easil& add +eight to this e!ercise b& em*lo&ing bands behind the
back or using a +eight vest or having a *artner *lace a *late on &our back. o increase
trice* involvement &ou can *ull the handles closer together and this +ill take most of
the chest out of the movement.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#ec 1eck Machine
:lace &our arms on each *adding of the *ec deck machine/ get a good gri* on the
handles/ +hile &ou are seated. @ee* back straight and chest out. Inhale.
E!hale as &ou *ush +ith both arms to meet to+ards &our chest but not covering &our
face. Use &our chest muscles more +hen *ushing/ using &our arms onl& to guide them
to the center. 3oncentrate on &our inner chest to get a good GburnG. 6ou +ill feel the
inner *art of &our chest com*ress. Slo+l& release &our hands back to the original
*osition +hile inhaling. 6ou +ill notice &our chest e!*anding so Eust go +ith the flo+.
E!*and &our chest +hile &our arms are stretched out. his +ill +ork the outer muscles
of &our chest.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Ca!le Crosso+ers
Hold the stirru* cable attachments that are attached to a high *ulle&. Stand about one
foot in front of the +eight stacks +ith a handle in both hands. ;ean slightl& for+ard and
*ut one foot in front of the other Cfor balanceD. 6our front knee should be slightl& bent.
1ring &our hands around and in front of &our bod& in a hugging motion +ith &our
elbo+s slightl& bent. 6ou should be *ulling do+n at a slight angle.
9ocus on using Eust &our chest muscles. When &our hands meet directl& in front of
&our midsection/ s7ueeBe the muscles and then slo+l& return to the starting *osition.
6our elbo+s should sta& in the same slightl& bent *osition the +hole time. "o not +alk
out too far in front of the *ulle& s&stem or bend over too much5
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Back Exercises
1ent->ver 1arbell 8o+
H&*ere!tensions
1arbell Shrug
;at :ulldo+ns
"umbbell Shrug
>ne <rm "umbbell 8o+
"umbbell :ullover
+o <rm "umbbell 8o+
Stabilit& 1all :ullover 8o+
Stabilit& 1all Su*ermans
Wide Gri* ;at :ulldo+ns
Wide <rm 3hin U*
Wide <rm 3able 8o+s
+isting "umbbell 8o+
Su*ermans
Straight <rm :ull "o+n
8everse 1ack E!tensions
Nocke& 8o+
High :ull
Hanging 8o+
3lose Gri* :ulldo+ns
3lose Gri* Seated 3able 8o+s
:ull U*
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
8esistance 1and 1ehind he =eck :ull <*arts
@ettlebell Single Handed S+ings
@ettlebell "ouble Handed S+ings
@ettlebell o+el S+ings
@ettlebell 8enegade 8o+s
1ands 1arbell ;at :ulldo+ns
1ands :ulldo+ns
Seated 1and 8o+s With Handle
1and 8o+s
1and 8esisted :ullu*s
1and <ssisted :ullu*s
1and Good Mornings
ra* 1ar Shrugs
Underhand =arro+-Gri* 3hin-U*s
8everse Gri* ;at :ulldo+ns
U*right 8o+s
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bent'*+er Bar!ell .o3s
Using an overhand gri*/ hold the bar Eust inside of shoulder +idth. :ick the bar u* off
the ground and *lace &our feet about shoulder +idth a*art. :osition &our back so that
it is slightl& above *arallel to the ground and full e!tend &our arms to+ard the ground.
@ee*ing &our back flat and arched/ *ull the +eight u* to the area Eust belo+ &our rib
cage. @ee* &our elbo+s close to &our bod& throughout the entire movement and
s7ueeBe &our back together as the bar touches &our bod&. Hold the bar in the
contracted *osition for a brief second and then lo+er the +eight back to the starting
*osition.
i*sA It is ver& im*ortant that &ou do not round out &our lo+er back as &ou *erform this
e!ercise as this could easil& lead to an inEur&. Instead/ focus on sticking &our butt out
and kee*ing a nice arch in &our lo+er back. It is also oka& to move naturall&
throughout the e!ercise and allo+ &our back to rise u* slightl& as &ou lift the +eight.
11- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
57perextensions
<dEust the bench so that &our +aist is in line +ith the to* of the *ad and *osition &our
feet firml& on the *latform. 1end at the +aist and lo+er &our bod& to+ards the ground
until &ou reach about F(-I( degrees. :ause briefl& at the bottom and then raise
&ourself back u* to the starting *osition +here &our back is in a straight line +ith &our
lo+er bod&.
i*sA 9ocus on kee*ing the tension on &our lo+er back throughout the entire motion. In
order to add e!tra resistance to the e!ercise &ou can hold a +eight *late against &our
chest.

110 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell Shrug
:osition the bar on the *o+er rack so that &ou can easil& un-rack it into the starting
*osition. Gri* the bar +ith &our *alms facing in/ slightl& narro+er than shoulder-+idth.
:lace &our feet about shoulder-+idth a*art and full& e!tend &our arms. @ee*ing &our
abs and lo+er back tight/ shrug the +eight u* to+ards &our ears as high as &ou
*ossibl& can. S7ueeBe &our tra*s at the to* of the movement/ *ause briefl&/ and then
lo+er the bar back into the starting *osition.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Lat #ulldo3ns
Gri* the bar about F-H inches +ider than shoulder +idth +ith &our *alms facing out.
<dEust the la* bar so that &our bod& is held firml& in *lace throughout the entire
e!ercise. Start the e!ercise +ith &our arms full& e!tended so that &ou feel a full stretch
in &our lats. :ull the +eight do+n to the to* of &our chest/ s7ueeBe &our lats briefl&/
and then return the bar back to the starting *osition.
121 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell Shrug
Grab a set of dumbbells. Hold them +ith &our *alms facing in to+ard &our bod&. Shrug
shoulders in an u*+ard movement contracting &our tra* muscles. ;o+er slo+l& and
re*eat.
i*sA "on0t make the mistake of rolling &our shoulders back as &ou shrug the +eight
u*/ as this could lead to an inEur&. Instead/ &ou should sim*l& shrug the +eight straight
u* and do+n. r& to kee* &our arms com*letel& straight rather than bending &our
elbo+s.
122 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*ne ,rm 1um!!ell .o3
Starting b& *utting &our right knee and right hand on a bench. Make sure to flatten
&our back as it should be *arallel +ith the floor. 6our left leg should be *laced nice and
+ide to offer balance. 6ou should feel most of &our bod&+eight on &our left leg rather
on &our right arm. =e!t gri* a dumbbell +ith &our left arm +ith &our *alm facing in+ard
to+ard &our bod&. =o+ &ou +ill contract &our back muscles ro+ing the +eight u* to
&our side. @ee* &our elbo+ close to &our bod& and tr& to kee* &our shoulders s7uare
during the movement. 6ou don0t +ant to t+ist &our entire bod& to cheat. S+itch and
*erform a set +ith the other arm.
i*sA It is ver& im*ortant that &ou do not round out &our lo+er back as &ou *erform this
e!ercise as this could easil& lead to an inEur&. Instead/ focus on sticking &our butt out
and kee*ing a nice arch in &our lo+er back. It is also oka& to move naturall&
throughout the e!ercise and allo+ &our back to rise u* slightl& as &ou lift the +eight.

123 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell #ullo+er
$D 6ou +ill be *erforming this e!ercise on a flat bench.
'D ;ie on &our back +ith &our head at the edge of the bench.
,D Hold the +eight in &our hands/ arms e!tended above &our chest. r& to kee* &our
+rists and arms from fle!ing. "o not lock &our elbo+.
=oteA his e!ercise can also be done +ith t+o dumbbells. >ne in each hand. 6ou can
*osition &our feet on the bench or on the floor for more stabilit&.
12" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
63o ,rm 1um!!ell .o3 ' *+erhand Grip
Stand +ith feet shoulder +idth a*art and a bend in the knees. 1end at the +aist +ith
&our head u* and gras* a *air of dumbbells +ith an overhand gri*. 1& bending &our
arms/ lift the dumbbells straight u* until the& touch &our u**er abdominals. 8everse
the movement to lo+er the dumbbells but do not let them touch the floor until after
&our last re*.
i*sA It is ver& im*ortant that &ou do not round out &our lo+er back as &ou *erform this
e!ercise as this could easil& lead to an inEur&. Instead/ focus on sticking &our butt out
and kee*ing a nice arch in &our lo+er back. It is also oka& to move naturall&
throughout the e!ercise and allo+ &our back to rise u* slightl& as &ou lift the +eight.
12$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball #ullo+er .o3
@neel on the ground +ith the stabilit& ball in front of &ou. @ee* the ball an&+here from
$-' feet in front of &our bod& and *lace &our arms on the ball +ith &our elbo+s bent at
a K% degree angle. ;ean into the ball and let &our bod& rock for+ard. <s &ou control
&our motion for+ard e!tend &our arms and stretch as far as *ossible. When &ou0ve
reached ma!imal range of motion start to *ull &our bod& back to its original *osition
*ushing do+n into the ball. his e!ercise *rimaril& +orks &our lats and back muscles
but also includes &our chest and ab muscles as +ell.
12% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball Supermans
;a& over the ball in a rela!ed *osition and e!tend &our legs straight so the balls of &our
feet remain on the ground to stabiliBe &our bod&. In one motion/ full& e!tend &our u**er
bod& reaching &our arms straight out over &our head +ith &our hands in a neutral
*osition for at least $-, seconds. 8elease allo+ing &our bod& to rela! and contour
again to the ball. @ee* &our legs tensed the entire time maintaining a strud& *osition
and continue. Strengthens lo+/ mid and u**er back and buttocks.
12& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
)ide Grip Lat #ulldo3ns
@ee* gri* +ide +ith *alms facing a+a&. <;W<6S start each re* full& e!tended at to*.
Use hands as GhooksG and focus on *ulling elbo+s do+n rather than *ulling the bod&
u*. S7ueeBe shoulder blades together at bottom Cimagine s7ueeBing a *encil bet+een
themD.
12- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
)ide ,rm Chin (p
@ee* gri* +ide +ith *alms facing a+a&. Have a *artner assist b& GhookingG arm under
ankles if needed. <;W<6S start each re* full& e!tended at bottom. Use hands as
GhooksG and focus on *ulling elbo+s do+n rather than *ulling bod& u*. S7ueeBe
shoulder blades together at to* Cimagine s7ueeBing a *encil bet+een themD.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
)ide ,rm Ca!le .o3
Use +ide-arm attachment. <l+a&s kee* back arched and head u*. ">=0 lean
for+ard at start *osition. :ull bar to u**er chest +ith elbo+s turned out. S7ueeBe
shoulder blades together and return to start.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
63isting 1um!!ell .o3
9ull& e!tend arm at bottom +ith *alms facing to rear. :ull dumbbell to arm*it area
+hile t+isting dumbbell until *alms facing to+ard. @ee* head u* and back straight.
S7ueeBe back at to* of movement.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Supermans
;ie on stomach +ith hands full& stretched out to front. 8aise arms/ shoulders and legs
off ground at the same time. S7ueeBe and hold for a ,-count and re*eat.
132 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Straight',rm #ulldo3n
Stand facing cable machine gri**ing lat bar attachment at shoulder +idth +ith arms
stretched above head at the Gto*G starting *osition. @ee*ing arms straight but not
locked/ *ull bar do+n to u**er thigh. 9ocus on using back muscles as much as
*ossible.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.e+erse Back Extensions
;a& face do+n on flat bench Cthe higher the betterD +ith legs of bench. Gras* onto
sides of bench for su**ort. @ee*ing legs straight/ raise as one unit to Eust above
buttocks level. Hold for $-' count before lo+ering.
13" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
=ocke7 .o3
he Nocke& 8o+ +as develo*ed b& the legendar& .ince Gironda/ +ho kne+ more
than a thing or t+o about +eight training. It e!ercises the entire u**er back.
Hold lo+ cable and stand as sho+n. :ull u* on transversus and *elvic floor. Inhale.
:ull handle into chest +hile kee*ing bod& lo+ in a Eocke& *osition. 8eturn handle
slo+l& to start +hile e!haling.
13$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5igh #ull
;ike the *o+er clean the high *ull moves +eight to shoulder height. 1ut because the
+eight is sus*ended a+a& from the bod&/ the high *ull is better for training the
muscles of the back.
3rouch +ith back straight and e&es looking straight ahead as sho+n. :lace feet
*arallel Eust over shoulder +idth a*art. :ull u* on transversus and *elvic floor. Inhale.
8aise bar ra*idl& as sho+n to shoulder level. ;o+er slo+l& to start *osition +hile
e!haling.
his e!ercise is a variation of the deadlift. Use light +eight on the barbell to avoid
being a leg e!ercise. i*A <rms should be onl& ver& slightl& bent so bar is sus*ended
a+a& from bod&.
13% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5anging .o3
Grab barbell resting above ground about ,0 Csuch as on lo+est setting of s7uat rackD.
Elevate feet on structure so feet are about the same height as bar. @ee* bod& straight
and raise bod& to bar at ni**le line. <dd +eight belt or vest +hen *ossible.
13& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Close Grip #ulldo3ns
Use close-gri* attachment +ith *alms facing each other. <;W<6S start each re* full&
e!tended at to*. Use hands as GhooksG and focus on *ulling elbo+s do+n rather than
*ulling the bod& u*. S7ueeBe shoulder blades together at bottom Cimagine s7ueeBing
a *encil bet+een themD.
13- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Close Grip Seated Ca!le .o3s
Use close gri* attachment. <l+a&s kee* back flat and head u*. ">=0 lean for+ard at
start *osition. :ull handle to lo+er chest/ *ulling shoulder blades do+n and back.
S7ueeBe shoulder blades together and return to sto*.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
#ull (p
@ee* gri* at shoulder +idth +ith *alms facing a+a&. If necessar& a *artner can assist
b& hooking under ankles. <l+a&s start each re* full& e!tended at bottom. hink of &our
hands as hooks and focus on *ulling elbo+s do+n rather than *ulling bod& u*.
S7ueeBe shoulder blades together at to* Cimagine s7ueeBing a *encil bet+een themD.
1"2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.esistance Band Behind 6he :eck #ull ,parts
Grab each end of the band in each hand and e!tend &our arms overhead. <s in doing
a *ullu* u* motion *ulldo+n the band behind &our head and contract all the muscles in
the back and s7ueeBe.
his e!ercise forces sca*ular retraction and greatl& increases fle!ibilit& and overall
shoulder health.
1"1 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell Single 5anded S3ings
Stand +ith &our feet slightl& +ider than shoulder +idth and grab the kettlebell b& the
handle +ith one hand and stand u*. S+ing the kettlebell do+n bet+een &our legs and
sit back as if &ou +ere s7uatting. E!*lode &our hi*s for+ard and the momentum +ill
carr& the kettlebell u* and for+ard. I like this one a lot it reall& +orks &our gri* and
builds *ro*rioce*tion in the hi*s and hel*s &our balance. 6ou can also trade off hands
+hilst in the air +hich is dangerous challenge but fun if &ou are outside.
1"2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 1ou!le 5anded S3ings
Stand +ith &our feet slightl& +ider than shoulder +idth and grab the kettlebell or
kettlebells b& the handleCsD +ith each hand and stand u*. S+ing the kettlebellCsD do+n
bet+een &our legs and sit back as if &ou +ere s7uatting. E!*lode &our hi*s for+ard
and the momentum +ill carr& the kettlebell u* and for+ard. 6ou can obviousl& use
more +eight on this if &ou use t+o se*arate kettlebells. It also takes some of the strain
off &our +rists if &ou use ' hands on one heav& kettlebell.
1"3 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 6o3el S3ings
;oo* a to+el through the kettlebell0s handle and *erform a standard kettlebell s+ing
holding on to the to+el as a handle. "oing it this +a& brings the forearms into the
e!ercise and +ill build u* &our gri* immensel&. 6ou ma& +ant to stand on some +ood
blocks based on &our limb length as &ou ma& hit the floor +ith the kettlebell holding it
like this.
1"" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ells .enegade .o3s
:lace t+o kettlebells in front of &ou and get into a *ushu* *osition +ith &our hands on
the handles of the kettelbells. Widen &our feet *lacement as far out as comfortable.
While bracing &ourself +ith the one arm ro+ the second @1 to &our bod& and alternate
sides. his one +ill torch &our abs also.
1"$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bands Bar!ell #ulldo3ns
ake t+o e7ual bands and sus*end them from the to* of the s7uat rack like &ou +ould
a reverse band bench *ress. Sus*end a barbell in the bands and tightenMloosen the
corres*onding bands to get the bar to sit straight across the bands and *erfectl&
*arallel to the floor. Sit do+n belo+ the barbell and reach for the bar and *ull the
barbell do+n. :ulling +ith the elbo+s and focusing on the contraction of the muscles in
the u**er back +ill allo+ &ou to get the most out of this e!ercise. Since &ou are using
t+o bands for resistance in this e!ercise &ou ma&be finding &ourself floating u* off of
the floor. o remed& this have somebod& la& a *late or dumbbell on &our la* +hile
doing this. If that doesn0t +ork too +ell &ou can take another barbell and la& it across
the bottom of the rack and take the safet& *ins and set them at about the level of &our
knees +hile slightl& bent. ake that second barbell and *lace it underneath the safet&
*ins and the barbell +ill act like a knee *ad on a normal lat *ulldo+n machine.
1"% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bands #ulldo3ns
o *erform band *ulldo+ns it re7uires at least one band or t+o bands. o setu* band
*ulldo+ns +ith one band/ take the band and choke it around the one of the frame
members along the to* of the rack. 6ou +ill *robabl& start +ith a *ur*le band and +ork
u* from there to a green band or blue band.
he band should be hanging *er*endicular to the floor at this *oint. Sit do+n on the
ground belo+ the band and grab the band +ith both hands and *ull do+n +ith &our
elbo+s do+n to the floor. 6ou can +ra* &our hands around the bands once to increase
the resistance of the band a bit. 6ou can also +iden &our gri* on the band to bring the
rear deltoids more into the e!ercise.
1"& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated Band .o3s )ith 5andle
o *erform seated band ro+s/ take the barbell out of the s7uat rack and *lace it on the
outside of the backside of the rack. ake a band and la& it *er*endicular to the barbell
and *ut the barbell on to*. ake the o**osite ends and *ull them together and run it
through a normal close gri* handle.
=o+ sit do+n in front of the s7uat rack Cthe o**osite side of the +here &ou *ut the
barbellD and brace &our feet u* against the rack and *erform a normal ro+ +ith the
close gri* handle. Using a band for ro+s overloads the *eak *ortion of the e!ercise
and forces &ou to +ork much harder at getting the elbo+s and shoulder blades back
and tight.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band .o3s
o *erform a band ro+s/ &ou can set them u* a cou*le of different +a&s. he first +a&
+hich is the easiest +a& to setu* involves ' bands and a stable *ole or machine to tie
to. ake t+o bands and tie them together to make one long band. <ttach one end to a
high horiBontal machine and take the other end and hold it one hand. Ste* back so
that the band is taught and ro+ the band to+ard &our side and contract the muscles in
the u**er back.
6ou ma& have to use a s*lit stance for this e!ercise because the tension of the band
can easil& *ull &ou for+ard if &ou kee* a stable base +hile doing these. 6ou can also
com*letel& take the bice*s out of the movement b& loo*ing the band around the back
of &our elbo+Mtrice*s and hold on to the band lightl& +ith &our hand to kee* it from
fl&ing off and shooting across the g&m. his is good for those +orking around bice*
inEuries.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band .esisted #ullups
o *erform a band resisted *ull-u*/ take the *ins from a s7uat rack and dro* them
do+n the lo+est setting. ake &our resistance band and loo* it around both *ins at the
floor. he band should be running *arallel to the floor at this *oint. 6ou can do the ne!t
ste* one of t+o +a&s. 6ou can either +ear a +eight lifting belt and run the band
through the belt and then *ut it on tightl&. If &ou don0t have a +eightlifting belt &ou can
also use a di* belt and run the band through the chain. With the band attached to &our
belt/ reach u* and grab the *ull-u* bar on the rack or use the frame of the rack as &our
*ull-u* bar.
his e!ercise is ver& tough and should be onl& be used b& advanced lifters. 9or the
reall& freak& strong/ &ou can use both *arts of the band and run them through the belt.
6ou can use either a *ronated or su*inated gri*.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band ,ssisted #ullups
o *erform a band assisted *ull-u*/ take the s7uat rack *ins and set them u* at about
hi* level. ;oo* a band over each one so that the band la&s *arallel to the floor. Stretch
the band do+n to+ards the floor and ste* on it +ith both feet. Grab the *ull-u* bar or
the frame of the s7uat rack and *erform a normal *ull-u*. he tension of the band +ill
take some of &our bod&+eight off the lift and make it much easier for both ver& heav&
lifters and ne+ trainees +ho haven0t built the necessar& strength to *erform a regular
*ull-u* &et.
here are a fe+ +a&s to either add more assistance or to make the e!ercise harder.
he easiest to +a& make an assisted band *ull-u* harder to use a +eaker band. If &ou
go from using a green band to using a *ur*le band &ou make things harder Eust
because &ou are using more of &our o+n bod&+eight. If &ou don0t have different bands
&ou can tr& using an e!tra band to make it easier also. 6ou can also increase or
decrease the height of the *ins on the rack to make the e!ercises easier or harder.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band Good Mornings
o *erform a band good morning/ stand on the inside of a band l&ing on the floor. ake
the o**osite end and *ut it across &our band and hold onto it +ith &our hands so it
doesn0t fl& off. Stick &our glutes back and +ith &our lo+er back tight bend for+ard till
&ou are about *arallel +ith the floor. Good mornings are a great +a& to build glutes
and hamstring strength and +ill greatl& hel* &our deadlift lockouts and teach &ou to
sta& more u*right +hile s7uatting.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
6rap Bar Shrugs
Stand in the tra* bar and deadlift it to lockout and then shrug the +eight u* +ith &our
tra*s. 8eall& contract the tra*s and tr& and bring the shoulders u* to &our ears. <lso
let the +eight stretch &our tra*s as this is +hat +ill cause the most gro+th. Huge tra*s
lead to a huge s7uat.
i*sA r& to kee* &our arms straight so &ou don0t cheat b& using &our bice*s. "on0t roll
the shoulders/ move straight u* and do+n.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
(nderhand :arro3'Grip Chin'(ps
Gri* the bar about shoulder +idth +ith &our *alms facing in. Start +ith &our lats full&
stretched in a hanging *osition. While looking to+ards the ceiling/ *ull &our bod& u*
until &our chin is over the bar. Hold &ourself over the bar briefl& and then lo+er &our
bod& back into the starting *osition.
"o not use momentum b& s+inging &our legs as this +ill take a+a& from the
effectiveness of the lift. < +eight belt and dumbbell should be used if &ou are able to
*erform more than I re*s using &our o+n bod&+eight.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
.e+erse'Grip Lat #ulldo3ns
<dEust the la*-bar so that &our bod& sta&s firml& in *lace throughout the e!ercise.
Using a shoulder-+idth gri* and *alms facing in/ e!tend &our arms full& so that &ou
feel a full stretch in &our lats. With a slight arch in &our back/ *ull the bar to+ards &our
lo+er chest/ s7ueeBe &our lats briefl& and then return the bar to the starting *osition.
Instead of kee*ing &our back com*letel& rigid and straight/ allo+ &ourself to move
naturall& throughout the e!ercise. It is oka& to lean back an&+here from -(-(( degrees
as &ou *ull the +eight do+n.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
(pright .o3s
Using a narro+ gri* and shoulder +idth stance/ hold the bar +ith an overhand gri*.
9ull& e!tend &our arms in front of &ou/ and kee*ing &our elbo+s u* high/ *ull the
+eight to+ards &our chins. :ause briefl& at the to* and then lo+er the +eight back to
the starting *osition.
Make sure to kee* &our elbo+s higher than &our +rists throughout the entire
movement. <lso focus on kee*ing the bar close to &our bod& as &ou lift and lo+er the
+eight.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Leg Exercises
1arbell S7uat
Hang 3lean
"umbbell ;unges
;eg E!tensions
Hack S7uat
1arbell "eadlift
"umbbell S7uat
Smith Machine S7uat
9ront S7uat
-( "egree ;eg :ress
1arbell ;unges
"umbbell Ste* U*s
"umbbell "eadlift
Stabilit& 1all S*lit S7uat
Stabilit& 1all Stationar& ;unge
Stabilit& 1all Wall S7uat
1ack+ard "umbbell ;unges
@ettlebell S7uats
1and erminal @nee E!tensions
1od& Weight @nee Num*
1od& Weight Wall Sits
High 1ar 1ack S7uats
;&ing ;eg 3urls
Stiff ;egged "eadlift
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated ;eg 3urls
Standing ;eg 3urls
1arbell Good Mornings
Stiff ;egged "umbbell "eadlift
Stabilit& 1all ;eg 3url
Stabilit& 1all Hi* E!tensions
@ettlebell Hand-o-Hand S+itch S+ing
1and ;eg 3urls
Glute Ham 8aises
Single ;eg ;&ing 3url
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell S>uat
Ste* into the s7uat rack and adEust the *ins so that &ou can easil& un-rack the bar. 6ou
should also make sure that the safet& catches are in *lace in case &ou reach failure
and can0t lift the +eight out of the bottom *osition. S*ace &our feet slightl& +ider than
shoulder-+idth a*art +ith &our toes *ointing slightl& out+ard and rest the bar on &our
lo+er tra*s and rear shoulders. Gri* the bar +ith &our hands s*aced evenl& a*art and
clear the bar off of the *ins. @ee*ing &our head u* and abs tight/ take a ste* back.
Make sure that &ou are in a secure *osition +ith the bar balanced and +ith a solid
base. Start the movement b& bending at the knees and s7uatting do+n to+ard the
floor. <s &ou s7uat do+n make sure that &our head is u*/ &our abs are tight and &our
lo+er back is arched. 3ontinue to descend until &our thighs are at least *arallel to the
ground. >nce &ou reach the bottom/ drive the +eight back u* until &ou are in a
standing *osition. 3ontinue until &ou have com*leted &our desired number of re*s and
then re-rack the bar.
i*sA S7uats are a big *o+er movement and it is im*ortant that &ou use good form at
all times. If &ou get slo**& b& using momentum or t+isting and Eerking around &ou +ill
be at high risk for an inEur&. Make sure that &our abs are tight at all times and that &our
head is u*. 6our lo+er back should also be arched throughout the e!ercise rather than
rounded out. When &ou reach the standing *osition/ don0t lock &our knees out as this
+ill stress the Eoints. I +ouldn0t recommend taking this e!ercise to all-out failure since
&ou could easil& hurt &ourself. 6ou should sim*l& continue the e!ercise until &ou are
one re* short of failure and then re-rack the bar. 6ou should start out b& using ver&
light +eights until &ou get a good feel for the lift and can e!ecute it +ith *erfect form.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5ang Clean
his e!ercise is for the develo*ment of the techni7ue used in the full e!tension/ and
for strength in the muscles taking *art in the second *hase of the *ull. Stand over the
barbell. :osition &our feet underneath at hi* +idth. he bar should cross &our feet at
the metatarsal toe Eoints Eust in front of &our ankles. :oint &our toes slightl& out. Hold
&our head erect and tighten &our s*inal muscles. 8otate &our shoulders for+ard.
=o+ bend over +hile s7uatting do+n and gras* the bar +ith a shoulder +idth gri*.
;ock &our elbo+s and *osition &our bod& so that &our arms are vertical to the bar +ith
fle!ed +rists. @ee* &our back tight and take a ,M- breath. ;ift the bar u* off the floor
*ushing +ith &our legs and *ulling +ith &our back until &our standing u*right.
he bar +ill be hanging in front of &ou at groin height. 8elease &our breath and semi
rela! &our s*inal muscles. ake another ,M- breath and tighten &our s*inal muscles
again. =o+ bend over +hile s7uatting do+n until the barbell hangs at &our knee height
or Eust above it. <s soon as &ou reach the correct *osition e!*lode the bar u*+ard/
*ushing &our hi*s in and *ulling +ith &our back. his action +ill bring the bar into
contact +ith &our legs at mid-thigh.
<t the moment of contact/ accelerate the bar u*+ard +ith &our legs and back until &our
bod& reaches a full e!tension. <t full e!tension/ contract &our calves and tra*eBius
muscles simultaneousl&/ raising u* on &our toes and shrugging &our shoulders. his
movment +ill *ut ma!imum momentum into the barbell/ allo+ing it to continue to rise
+hile &ou dro* under it. 1end &our elbo+s/ *ulling the bar u* +ith &our arms as &ou
Eum* &our feet out to the sides and descend into a full s7uat as 7uickl& as *ossible.
With the bar moving u* and &our bod& going do+n/ t+irl &our elbo+s under the bar.
he barbell should come to rest on &our anterior deltoids and clavicle bones on or
before &ou reach the bottom *osition. @ee*ing &our back muscles tight/ stand +ith the
bar.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell Lunges
:ick u* a *air of dumbbells off the ground using &our legs Cnot &our backD. Stand +ith
&our feet about shoulder-+idth a*art. With &our back straight/ head u* and abs tight/
take a large ste* for+ard +ith &our right leg and lunge do+n to+ard the floor until &our
left leg is *arallel to the ground. >nce &ou reach the bottom/ drive &our bod& back u*
+ith &our right leg until &ou are in a standing *osition. :erform the same movement
+ith &our left leg and continue alternating until &ou reach muscular failure.
i*A It is ver& im*ortant that &ou maintain *ro*er form at all times +hen *erforming this
e!ercise. Make sure to kee* &our back straight/ head u* and abs tight throughout the
entire movement. <lso remember to sta& in com*lete control of the +eights rather than
using Eerk& motions or bod& momentum.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Leg Extensions
:osition &our bod& in the leg e!tension machine and adEust the leg *ad so that it is
resting on &our ankles. Gri* the handles and full& e!tend &our legs until &ou feel a full
contraction in &our 7uads. :ause briefl& at the to* to s7ueeBe &our 7uad muscles and
then lo+er the +eight back to the starting *osition.
i*sA 8emember to use a full range of motion on this e!ercise b& full& e!tending &our
legs and getting a good stretch at the bottom. "o not allo+ &our legs to rest at an&
*oint during the movement because this +ill take the tension off of &our 7uads and +ill
decrease the amount of muscle stimulation &ou can achieve.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5ack S>uat
:osition &our bod& in the hack s7uat machine b& *lacing &our feet about shoulder-
+idth a*art in the center of the *latform. @ee* &our back and shoulders resting firml&
against the *ad at all times and *oint &our toes slightl& out+ard. :ress the +eight u*
+ith &our legs and remove the sto**ers. With &our abs tight and head u*/ lo+er the
+eight do+n until &our thighs are at least *arallel to the *latform. When &ou reach the
bottom/ drive the +eight back u* over the same *ath until &ou are in a standing
*osition/ but do not lock &our knees out at the to*. When &ou have com*leted &our set/
stand u*right and *ut the sto**ers back in *lace.
i*A Make sure that &ou never lock &our knees out +hen &ou are in the standing
*osition as this +ill *lace undo stress on &our knee Eoints and +ill also ma!imiBe the
stimulation of &our thigh muscles. <lso remember to maintain *ro*er form b& kee*ing
&our back flat against the *ad/ head u* and abs tight to su**ort &our s*ine.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell 1eadlit
he StanceA <**roach the loaded barbell and assume a stance about as +ide as &our
o+n shoulders +hile gri**ing the bar such that the inner as*ects of &our arms are
slightl& outside of &our thighs. <nother +a& to determine &our o*timal deadlift foot
*lacement is to Eum* do+n from a bo! +hich is half &our o+n height and GstickG the
landing. =o+ look at &our feet...this +ill a**ro!imate &our ideal stance +idth and
degree of foot turn-out.
he <scentA <s &ou stand u* +ith the +eight/ imagine *ushing the earth a+a& from
&ou +ith &our feet. When vie+ed from the side/ &our hi*s and shoulders should
ascend togetherO if the hi*s rise before the shoulders/ it means &ou0re using &our back
rather than &our legs. If this ha**ens/ reduce the +eight until &ou can *erform the lift
correctl& and add more s*ecific 7uad-strengthening e!ercises to &our *rogram.
he ;ockoutA 3om*etitive *o+erlifters are re7uired to demonstrate control over the
+eight b& standing u* and then e!tending the hi*s for+ard in an e!aggerated manner.
If &ou0re => a com*etitive lifter/ sim*l& stand u* +ith the +eight +ithout this
e!aggerated maneuver.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell S>uat
Stand +ith &our feet about shoulder-+idth a*art and +ith &our toes *ointing slightl&
out+ard. here should be a *air of dumbbells on the ground resting Eust outside of
&our feet. S7uat do+n to the floor and gri* the *air of dumbbells. 6our thighs should be
*arallel to the floor and &our knees should be in line +ith &our toes. @ee*ing &our head
u*/ abs tight and lo+er back arched/ drive the +eight u* +ith &our legs until &ou are in
a standing *osition but do not lock &our knees out at the to*. >nce &ou are standing
straight u*/ s7uat back do+n over the same *ath and continue until &ou have reached
muscular failure.
i*sA <l+a&s maintain *ro*er form throughout this e!ercise b& kee*ing &our head u*/
abs tight and lo+er back arched. S7uats are a big *o+er movement and &ou must
e!ecute them +ith full concentration in order to *revent inEuries. "o not use Eerk&
motions or bod& momentum to lift the +eight. <lso remember to not lock &our knees
out +hen &ou are in the standing *osition as this +ill ma!imiBe muscle stimulation to
&our legs and +ill *revent stress to the knees Eoints.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Smith Machine S>uat
Stand +ith &our feet slightl& +ider than shoulder-+idth a*art and rest the bar on &our
lo+er tra*s and rear shoulders. Gri* the bar +ith &our hands s*aced evenl& a*art and
un-rack the +eight b& *ushing the bar u* and t+isting the hooks. With &our head u*/
abs tight and lo+er back arched/ begin the movement b& bending at the knees and
s7uatting to+ards the ground. 3ontinue to lo+er &ourself until &our thighs are at least
*arallel to the ground. >nce &ou reach the bottom/ drive the +eight back u* until &ou
are in a standing *osition. 3ontinue the movement until &ou have com*leted &our
desired number of re*s and then set the bar back on the machine b& t+isting the
hooks.
i*sA When &ou reach the standing *osition/ remember to not lock &our knees out.
"oing this +ill kee* full tension on &our thighs at all times and +ill also *revent stress
to the knee Eoints. <l+a&s maintain *ro*er form throughout this e!ercise b& kee*ing
&our back arched/ head u* and abs tight. If &ou get slo**& +ith &our form &ou +ill be
*utting &ourself at risk for an inEur&. I +ould also recommend that &ou don0t take this
e!ercise to all-out failure since it +ill be ver& difficult to safel& re-rack the +eight.
Sim*l& continue the e!ercise until &ou are one re* short of failure and then sto*.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Front S>uat
Ste* into the s7uat rack and adEust the *ins so that the bar +ill rest at about shoulder-
height. 3ross &our arms in front of &our bod& so that the& are *arallel to the ground
and rest the bar across the front of &our shoulders. ;ift the bar off of the *ins and take
a small ste* back. With &our feet s*aced shoulder +idth a*art/ toes *ointing slightl&
out+ard/ back flat/ abs tight and head u*/ begin the movement b& s7uatting do+n
to+ard the ground. 3ontinue lo+ering &ourself until &our thighs are at least *arallel to
the ground. >nce &ou reach the bottom/ drive the +eight back u* until &ou are back in
a standing *osition. When &ou have com*leted &our desired number of re*s/ +alk
back to the *ins and re-rack the bar.
i*sA 9ront s7uats are a ver& a+k+ard e!ercise to *erform at first so make sure &ou
start out +ith light +eight in order to get a *ro*er feel for the lift. Make sure that &ou
maintain *ro*er form at all times b& kee*ing &our lo+er back arched and b& avoiding
Eerk& motions or bod& momentum. When &ou are in the standing *osition/ remember to
not lock &our knees out as this +ill kee* the stress on &our 7uads and minimiBe the
stress on &our Eoints. aking this e!ercise to all-out failure can be *otentiall& dangerous
and because of this I +ould recommend that &ou sto* &our set one re* short of failure
and safel& re-rack the bar.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
"$ 1egree Leg #ress
Sit do+n in the leg *ress machine and *lace &our feet on the u**er half of the *latform
s*aced slightl& +ider than shoulder-+idth a*art. With &our toes *ointing slightl&
out+ard/ *ress the +eight u*/ remove the sto**ers and gri* the handles firml&. ;o+er
the +eight do+n as far as &ou can +ithout *utting an& stress on &our lo+er back. "rive
the +eight back u* to the starting *osition but don0t lock &our knees out at the to*.
When &ou have com*leted &our set/ *ut the sto**ers back in *lace and set the +eight
do+n.
i*sA It is im*ortant to use a full range of motion on this e!ercise instead of *iling on
the +eight and onl& *erforming half re*s. ;o+er the +eight do+n as far as &ou
comfortabl& can to ma!imiBe muscle stimulation. <lso remember not to lock &our
knees out at the to* of the movement as this +ill kee* the stress on &our thigh
muscles at all times and +ill *revent inEuries to the knee Eoints.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell Lunges
Ste* into the s7uat rack and adEust the *ins so that &ou can easil& clear the bar off.
:osition the bar on &our lo+er tra*s and rear delts and lift the bar off the *ins. Ste*
back far enough so that &ou +ill be able to take a large ste* for+ard to *erform this
movement. Stand +ith &our feet about shoulder +idth a*art and take a large ste*
for+ard +ith &our right leg. <s &ou are ste**ing for+ard/ lo+er &our bod& to+ard the
ground until &our o**osite thigh is at least *arallel to the floor. >nce &ou reach the
bottom/ drive &our bod& back u* +ith the same leg until &ou are in a standing *osition.
8e*eat the motion +ith the o**osite leg and continue to alternate until &ou reach
muscular failure.
i*sA Maintaining *ro*er form is ver& im*ortant on this e!ercise. hroughout the entire
movement &our back should be flat/ head u* and abs tight. <void t+isting &our u**er
bod& and using Eerk& motions to lift the +eight. "oing this +ill definitel& *ut &ou at risk
for an inEur&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell Step (ps
Stand +ith dumbbells gras*ed to sides facing the side of a bench. :lace foot of first
leg on bench. Stand on bench b& e!tending the hi* and knee of the first leg and *lace
the foot of second leg on bench. Ste* do+n +ith second leg b& fle!ing the hi* and
knee of first leg. 8eturn to original standing *osition b& *lacing foot of first leg to floor.
8e*eat first ste* +ith o**osite leg alternating first ste*s bet+een legs.
i*sA @ee* torso u*right during e!ercise. Ste**ing a distance from the bench
em*hasiBes the Gluteus Ma!imusO ste**ing close to the bench em*hasiBes
Juadrice*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1um!!ell 1eadlit
"umbbell deadlifts are ver& similar to dumbbell s7uats. Stand in an u*right *osition
+hile holding dumbbells at &our sides. ;o+er the dumbbells do+n to+ard the floor b&
first sitting &our hi*s back/ then bend &our knees and torso until &our reach the floor or
Eust slightl& above. @ee* &our back flat and &our head in a neutral *osition throughout
the movement. Make sure &ou kee* the dumbbells near &our sides. "onPt let them
s+ing out in front of &our bod&. his is a great e!ercise for develo*ing &our legs and
back.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball Split S>uat
In a standing *osition *lace the stabilit& ball on &our back u* against the +all. It should
reside bet+een &our u**er back and hel*s contouring &our natural s*inal curvature.
:lace one leg out in front of &ou a reasonable distance and one leg behind &ou close
to the +all. his is Eust like the regular s7uat onl& in this e!ercise &our front leg +ill
*erform most of the lift. Slo+l& lo+er &ourself until the front and rear leg have come
close to or Eust *ast K%-degrees. =o+ *ush hard +ith the front leg to return to the
starting *osition. <fter finishing &our set/ s+itch legs and re*eat.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball Stationar7 Lunge
his is a ver& advanced movement. Stand +ith one leg bent at a K%-degree angle and
*lace the stabilit& ball under the shin area. 3arefull& *osition &our standing leg slightl&
further for+ard so &ou have created a distance bet+een &our +orking leg and &our
rear leg. Slo+l& begin to bend the +orking leg and at the same time guide &our rear
leg straight back behind &ou. >nl& go do+n as far as &ou feel comfortable and *ush u*
+ith &our +orking leg until &ou0ve reached the starting *osition again. <s &ou *ush +ith
the +orking leg *ull the stabilit& ball back to+ards &our bod& making sure to kee* &our
leg firml& on to* for stabilit&.
1&3 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball )all S>uat
9ind a +all +ith a flat surface void of an& obstructions. :lace the stabilit& ball on the
+all behind &our bod& and lean against it. :lace &our feet for+ard slightl& and &our
stance can range from narro+ to +ide de*ending on the desired results. Slo+l& lo+er
&ourself until &our knees bend to K%-degrees or slightl& more. he beginner doesn0t
have to go do+n as far but for the ultimate results a full range of motion is
encouraged. <t the bottom of the motion *ush through &our heels and drive &our bod&
back to the starting *osition.
i*sA @ee* &our back nice and flat/ do not round it. @ee* &our knees lined u* +ith &our
feet/ do not let &our knees buckle together. ;ook straight ahead or slightl& u* +hile
s7uatting. he +ider &our stance/ the more glutes &ou involve. It is oka& to *oint &our
toes slightl& out+ard.
1&" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Back3ard 1um!!ell Lunges
:ick u* a *air of dumbbells off the ground using &our legs Cnot &our backD. Stand +ith
&our feet about shoulder-+idth a*art. With &our back straight/ head u* and abs tight/
take a large ste* back+ard +ith &our right leg and lunge do+n to+ard the floor until
&our left leg is *arallel to the ground. >nce &ou reach the bottom/ drive &our bod& back
u* +ith &our right leg until &ou are in a standing *osition. :erform the same movement
+ith &our left leg and continue alternating until &ou reach muscular failure.
i*sA It is ver& im*ortant that &ou maintain *ro*er form at all times +hen *erforming
this e!ercise. Make sure to kee* &our back straight/ head u* and abs tight throughout
the entire movement. <lso remember to sta& in com*lete control of the +eights rather
than using Eerk& motions or bod& momentum. 1e careful not to hit &our knees on the
ground.
1&$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell S>uats
Stand +ith &our feet slightl& +ider than shoulder +idth and hold the kettlebell b& the
handle in front of &ou +ith the kettlebell u* against &our chest. Sit &our butt back and
bet+een &our legs +ith &our back arched until &our hi*s are lo+er than &our knee.
1&% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band 6erminal 4nee Extensions
ie a band around a machine at knee level. ;oo* the band around &our knee and
*osition &our foot at a distance from the machine to +here the knee is being *ulled
slightl& for+ard b& the band. 3ontract the muscles in the 7uads against the *ull of the
band. his should focus *rimaril& on the .astus Medialis and *romote a health& knee
Eoint.
Mainl& a rehab e!ercise es*eciall& beneficial to *o+erlifters that use gear that shelters
the inside of the knee leading to muscular imbalances.
1&& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bod7 )eight 4nee =ump
his e!ercise is ver& crucial for creating a higher vertical Eum*/ 7uickness and
e!*losion for athletes. 1egin b& starting in a similar s7uatting *osition +ith &our knees
slightl& bent and &our back straight. Num* u* +ith both feet +hile tucking &our knees
into &our chest. 6ou should be using the motion of arms to reall& hel* that Eum* get
higher and higher. 8eturn to starting *osition and re*eat.
1&- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bod7 )eight )all Sit
his is a great +a& to increase endurance in &our lo+er bod&. 9ind a +all that gives
&ou enough room to lean against +ith a floor +here &our feet have a good gri* to.
Start about ' feet a+a& from the +all facing a+a&. Slo+l& lean back so that &our back
is flat along the +all. Slide &our bod& do+n until &our knees are at a K%-degree angle
and hold there. Start off holding for $ minute in the *erfect 0chair-like0 *osition. Increase
&our endurance b& adding minutes each time &ou *erform this e!ercise.
i*sA 1e sure to kee* &our bod& lo+ in the K%-degree angle. 6our back should al+a&s
be *erfectl& straight along the +all. o increase resistance/ tr& holding dumbbells in
each hand do+n b& &our side.
1&0 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5igh Bar Back S>uats
1ar rests high on the tra*s. 1ack out of the rack slo+l&. 9eet are less than shoulder-
+idth a*art. Head is u* and back is straight. Inhale a dee* breath of air and begin
descending b& bending at the hi*s and knees. "uring the descent/ the buttocks sta& in
line +ith the bod&/ knees e!tend over the inste*s of the feet. When &ou reach the *oint
+here the to* of the thighs are *arallel to the floor/ forcefull& *ush back to the erect
*osition breathing out as &ou do so. "on0t allo+ the knees to drift to+ards each other.
"on0t allo+ the back to bend for+ard or Gcave inG.
1-2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
L7ing Leg Curls
:osition &our bod& in the leg curl machine b& l&ing face do+n and gri**ing the handles
in front of &ou. <dEust the leg *ad so that it rests on &our ankles. @ee* &our bod& flat
against the machine and curl the +eight to+ards &our bod&. S7ueeBe &our hamstrings
at the to* of the movement and then lo+er the +eight back to the starting *osition.
3ontinue the e!ercise until &ou have reached muscular failure.
i*sA Use a full range of motion on this e!ercise b& curling the +eight as high as
*ossible and allo+ing for a full stretch at the bottom. In order to kee* the tension on
&our hamstrings at all times/ do not rest the +eights at the bottom of the movement.

1-1 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sti Legged 1eadlit
:ick u* a barbell off the ground using *o+er from &our legs Cnot &our backD. S*ace
&our feet slightl& narro+er than shoulder-+idth a*art and hold the bar +ith an
overhand gri* Eust outside of &our legs. @ee*ing a slight bend in &our knees/ bend
for+ard at the +aist and lo+er the +eight to+ard the ground. <s &ou lo+er the +eight
&our lo+er back should remain arched as this +ill kee* the tension on &our hamstrings
throughout the entire e!ercise. ;o+er the +eight do+n until &ou feel a full stretch in
&our hamstrings. he distance that &ou are able to lo+er the bar +ill var& from *erson
to *erson and +ill de*end on bod& structure and fle!ibilit&. >nce &ou feel a full stretch
in &our hamstrings/ *ull the +eight back u* into the standing *osition but sto* Eust
short of being full& erect. 1& not allo+ing &our bod& to stand u* com*letel& straight &ou
+ill kee* the stress on &our hamstrings at all times. 3ontinue the motion until &ou have
reached muscular failure.
i*sA It is e!tremel& im*ortant that &ou do not round out &our lo+er back at an& *oint
during this e!ercise but instead maintain a slight arch at all times. In order to kee*
&our back flat/ reall& focus on sticking &our butt out and kee*ing the bar close to &our
bod&. 6ou must also remember to kee* a slight bend in &our knees as &ou *erform
&our re*s as this +ill kee* the tension on the hamstrings and +ill minimiBe &our risk of
inEur&.
1-2 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated Leg Curls
:osition &our bod& in the seated leg curl machine b& sitting do+n and adEusting the leg
*ad so that it rests on &our ankles. Gri* the handles at &our sides and curl the +eight
to+ards &our bod&. S7ueeBe &our hamstrings at the bottom and then return the +eight
back to the starting *osition. 3ontinue the e!ercise until &ou have reached muscular
failure.
i*sA Make sure to kee* full tension on the hamstrings b& utiliBing a full range of
motion. his means curling the +eight all the +a& do+n and b& getting a full stretch at
the to* of the movement. 8emember not to rest the +eights at an& *oint during the
e!ercise as this +ill take the stress off the hamstrings and minimiBe muscle
stimulation.
1-3 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Leg Curls
:osition &our bod& in the standing leg curl machine b& firml& *lanting one foot on the
ground and resting the leg *ad on the back of &our ankle. Gri* something in front of
&ou and curl the +eight u* to+ards &our bod&. 9ull& contract &our hamstring +hen &ou
reach the to* of the movement and then lo+er the +eight under control back to the
starting *osition. 3ontinue until &ou have reached muscular failure and then s+itch
legs.
i*sA o ma!imiBe the stimulation to &our hamstrings/ make sure that &ou use a full
range of motion. his means curling the +eight all the +a& u* to+ards &our bod& and
getting a full stretch at the bottom. "o not rest the +eights at an& *oint during the
e!ercise as this +ill take the stress off of &our hamstrings.
1-" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bar!ell Good Mornings
Ste* into the s7uat rack and adEust the *ins so that &ou can easil& clear the bar off.
8est the bar on &our lo+er tra*s and rear delts and lift the +eight off the *ins. ake a
large ste* back and s*ace &our feet about shoulder +idth a*art. With a slight bend in
&our knees/ head u* and abs tight/ begin b& bending for+ard at the +aist and lo+ering
&our bod& to+ard the ground. 3ontinue to descend until &ou feel a full stretch in &our
hamstrings. he distance that &ou are able to lo+er &ourself +ill var& from *erson to
*erson and +ill de*end on bod& structure and fle!ibilit&. >nce &ou have reached the
bottom/ raise &our bod& back u* into the standing *osition but sto* Eust short of being
full& erect. 3ontinue this motion until &ou have com*leted &our desired re*s and then
re-rack the bar.
6ou must maintain good form throughout the entire e!ercise b& kee*ing &our lo+er
back arched/ head u* and abs tight. <lso remember to kee* a slight bend in &our
knees as this +ill kee* the tension on the hamstrings and +ill minimiBe stress to &our
Eoints. I +ouldn0t recommend taking this e!ercise to all-out failure as it +ill be ver&
difficult to safel& re-rack the bar if &ou get stuck in the bottom *osition. Sim*l& take the
lift to the *oint +here &ou are one re* short of failure and then sto*.
1-$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sti Legged 1um!!ell 1eadlit
:ick u* a *air of dumbbells off the ground using *o+er from &our legs Cnot &our backD.
S*ace &our feet slightl& narro+er than shoulder-+idth a*art and hold the dumbbells
+ith an overhand gri* Eust outside of &our legs. @ee*ing a slight bend in &our knees/
bend for+ard at the +aist and lo+er the +eight to+ard the ground. <s &ou lo+er the
+eight &our lo+er back should remain arched as this +ill kee* the tension on &our
hamstrings throughout the entire e!ercise. ;o+er the +eight do+n until &ou feel a full
stretch in &our hamstrings. he distance that &ou are able to lo+er the bar +ill var&
from *erson to *erson and +ill de*end on bod& structure and fle!ibilit&. >nce &ou feel
a full stretch in &our hamstrings/ *ull the +eight back u* into the standing *osition but
sto* Eust short of being full& erect. 1& not allo+ing &our bod& to stand u* com*letel&
straight &ou +ill kee* the stress on &our hamstrings at all times. 3ontinue the motion
until &ou have reached muscular failure.
i*sA It is e!tremel& im*ortant that &ou do not round out &our lo+er back at an& *oint
during this e!ercise but instead maintain a slight arch at all times. In order to kee*
&our back flat/ reall& focus on sticking &our butt out and kee*ing the dumbbells close
to &our bod&. 6ou must also remember to kee* a slight bend in &our knees as &ou
*erform &our re*s as this +ill kee* the tension on the hamstrings and +ill minimiBe
&our risk of inEur&.
1-% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball Leg Curl
In a su*ine *osition on the floor *osition the stabilit& ball under &our legs bet+een &our
knees and feet. he further the stabilit& ball is from &our hi*s the more difficult. 8aise
&our hi*s into the air as &ou *ush do+n into the e!ercise ball. <t the to* of the lift &our
bod& should be straight on a ,% degree angle +ith the floor. Hold the *osition. :ull the
*h&sio ball in to+ards &our glutes kee*ing &our hi*s off the floor. 1ring it in as far as
*ossible and slo+l& release it back to the start *osition. he e!ercise is more difficult
+hen &ou maintain &our hi*s off the floor in bet+een each curl but it might be better to
begin b& resting &our hi*s back to the floor bet+een each re* until &ou become
comfortable +ith the e!ercise.
1-& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball 5ip Extensions
;a& on the floor in a su*ine *osition. :lace the stabilit& ball under &our legs
some+here bet+een &our calf and heel. 6our arms should remain at &our side on the
floor slightl& under &our bod& to hel* control &our *osition. :ush &our legs do+n into
the ball as &ou *ush &our hi*s u*+ard until &our bod& has created a straight line. Hold
at the to* and slo+l& lo+er &our bod& back to the floor. S7ueeBe &our hamstrings and
glutes at the to* of the movement to increase intensit&. he further the stabilit& ball is
from the hi*s the more difficult the e!ercise.
1-- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 5and 6o 5and S3itch S3ing
:erformed as a normal single handed kettlebell s+ing but *uts more stress on the
u**er back. <t the to* of the s+ing/ &ou grab the kettlebell +ith the o**osite hand and
take it do+n on the eccentric and s+ing it back u* and the s+itch again. S+itching
hands increases the efficienc& of the e!ercise and also builds more coordination into
the movement.
1-0 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band Leg Curls
o *erform a band leg curl/ choke a band around machine or stationar& obEect at about
ankle level. hen take a bench and *ut it about ' feet a+a& from the machine. ake
the end of the band that isn0t attached to the machine and *lace it over &our ankle so
that it +ra*s around &our ankle. Sit do+n on the bench and *ush it back some so that
the band has constant tension on &our leg. While sitting sim*l& curl &our hamstring
and *ull &ou foot back to+ards the bench &ou are sitting on.
< beginner lifter could easil& start +ith a *ur*leMlight Num*stretch band and a more
advanced lifter could move u* to a greenMaverage band or even a blueMstrong band.
<im for higher re*s on this e!ercise. $%-'( is best. It is also great for +orking around
knee inEuries +hen &ou can0t s7uat or deadlift.
102 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Glute 5am .aises
Hook &our feet into the rollers and butt &our heels u* against the foot *late. 6ou +ill
*robabl& need to adEust the machine to get &our knees directl& onto the *ad. With &our
knees on the *ad/ e!tend &our bod& all the out and then fle! at the hi* and the knee
and bring &our bod& u* to *er*endicular to the floor. he e!ercise is e!tremel& hard at
first but +ill add slabs of meat to &our ass and hams. It +ill also directl& affect &our leg
strength for s7uats.
101 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Single Leg L7ing Curls
his is another e!ercise for the hamstring but this one is *erformed on a l&ing curl
machine. 3hoose a lighter +eight because &ou0ll be doing one leg at a time. Start b&
*ositioning &ourself on the machine/ gras*ing the handles to hel* kee* &our bod& tight
against the machine. :osition the roller *ads so that the&0re Eust above &our heels. 3url
&our heel u* to+ards &our butt until it Eust about touches it. "o eight to t+elve
re*etitions and then do the other leg.
102 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
cal Exercises
Standing 3alf 8aise
Seated 3alf 8aise
Standing "umbbell 3alf 8aise
"onke& 3alf 8aise
Stabilit& 1all Hi* E!tension 9or 3alves
3alf 8aises on Stairs
Standing 1arbell 3alf 8aises
Seated 1arbell 3alf 8aises
>ne-;egged "umbbell 3alf 8aises
oe :ress >n ;eg :ress
103 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Cal .aise
Getting startedA Get &our shoulders situated under the *ads of the calf machine or
under the bar if &ou are doing these on a Smith machine. hen/ situate &our feet on
the *latform or block. he *latform &ou use should be high enough to get a reall& dee*
stretch on the calves at the bottom of the motion. Make sure &our feet are *ulled all
the +a& back off the edge +ith the balls of &our feet still securel& on the *latform. 6ou
can do these in a variet& of foot *osition angles to target different *arts of the calves. If
&ou do not alread& have some significant calf develo*ment/ don0t do these different
foot *ositions immediatel&. Stick +ith the basics for a+hile.
Start at the to* b& standing u* on &our ti* toes as high as &ou can/ fle!ing the calves
and holding the contraction for a second/ then releasing slo+l& Cinhale hereD into a
dee* stretch. :ause at the bottom for a second/ absorbing the stretch into the calf/
then fle! it back u* to the starting *osition Ce!hale hereD. he ke& to great form is
getting the full range of motion and fle!ing at the to*.
10" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated Cal .aise
:lace the balls of &our feet on the *latform and secure &our knees under the *ads.
8emove the sto**er and full& e!tend &our calves b& letting &our heels come do+n as
far as &ou can. Using onl& &our calves/ drive the +eight b& coming u* on &our toes
until &ou calves are full& fle!ed. :ause briefl& at the to* and then lo+er &our heels
back do+n. 3ontinue until &ou reach muscular failure and then *ut the sto**er back in
*lace.
i*sA Make sure to use onl& &our calves during this e!ercise. <void rocking &our bod&
and using momentum to lift the +eight. It ma& also be hel*ful to use a s*otter during
this e!ercise in order to hel* &ou *lace the +eight sto**er back in *lace as soon as
&ou reach failure.
10$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing 1um!!ell Cal .aise
:lace t+o dumbbells on the floor side b& side. Make sure the dumbbells are not
circular because &ou do not +ant them to roll. It is best to use he!agon dumbbells for
this e!ercise. Ste* onto the handle of the dumbbells +ith the entire balls of &our feet.
In the e!am*le the trainee is holding an e!ercise bike for balance. It is im*ortant that
&ou do not cheat b& using &our arms to lift &our bod&+eight. o com*lete a re*eition
sim*l& stand u* on the balls of &our feet contracting &our calf muscles. It is oka& to
*erform this e!ercise +ith either bent knees or straight knees to full& recruit the
gastrocnemius muscle. Go as high as &ou can on each re* and descend under
control. his e!ercise can also be *erformed +ith one dumbbell and one leg at a time.
o add resistance &ou can even hold a set of dumbbells in &our hand if &ou can kee*
&our balance.
10% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
1onke7 Cal .aise
Ste* onto the handle of the dumbbells or an& raised *latform +ith the entire balls of
&our feet. ;ean for+ard at a K%-degree angle and hold onto something for su**ort. In
this e!am*le the trainee is holding an e!ercise bike for balance. his e!ercise is called
a donke& calf raise because someone could sit on &our lo+er back to add resistance.
It is im*ortant that &ou do not cheat b& using &our arms to lift &our bod&+eight. o
com*lete a re*eition sim*l& stand u* on the balls of &our feet contracting &our calf
muscles. It is oka& to *erform this e!ercise +ith either bent knees or straight knees to
full& recruit the gastrocnemius muscle. Go as high as &ou can on each re* and
descend under control
10& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball 5ip Extensions or Cal+es
In a su*ine *osition on the floor *lace the stabilit& ball as far from &our hi*s as
*ossible +ith onl& the to* half of &our foot on the to* side of the stabilit& ball. :ush
do+n into the stabilit& ball and lift &our hi*s like a regular hi* e!tension but focus no+
on &our calves. Since the stabilit& ball is such a great distance from &our hi*s and onl&
&our toes are in contact +ith the stabilit& ball/ the calf muscles are under great strain to
maintain that bridged *osition. ;ifte the hi*s u* and do+n kee*ing the e!ercise ball as
far as *ossible and fle!ing &our calves. his one can reall& burn.
10- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Cal .aises on Stairs
:lace the ball of one foot on the edge of a block or stair. Wra* the other foot behind
the lo+er leg that is *ositioned on the block. <ll +eight should be on the standing foot.
Use a su**ort for balance and slo+l& lo+er the heel of the +orking leg as lo+ as
*ossibleO then rise u* on the toe until the calf is full& fle!ed. ;o+er and re*eat. his
e!ercise ma&be varied b& holding a dumbbell in the hand on the same side of the
+orking leg.
100 - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Bar!ell Cal .aises
Using a s7uat-rack/ *lace the *ins at a level +here &ou can comfortabl& un-rack the
bar. :lace the bar on &our rear shoulders and comfortabl& gri* it +ith &our hands. Un-
rack the +eight and take a fe+ ste*s back. With &our feet *lanted firml& on the ground/
drive &our bod& u* b& standing as high on &our toes as *ossible. S7ueeBe &our calves
at the to* of the movement and then lo+er &our heels back to the ground. 3ontinue
the motion until &ou reach muscular failure and re-rack the bar.
< s*otter should definitel& be used for this lift in case &ou lose &our balance. his
e!ercise should be a**roached +ith caution as it +ill be difficult to safel& use a
considerable amount of +eight.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Seated Bar!ell Cal .aises
Sit on a flat bench and *lace a loaded bar on the bottom of &our thighs. 6ou can *lace
a *ad or to+el underneath the +eight to relieve some of the stress on &our thighs.
:lace some sort of *latform underneath &our feet to allo+ &ou to achieve a full range
of motion on the e!ercise. < block of +ood or a ste**ing *latform +ill +ork +ell. :lace
the balls of &our feet on the *latform and drive the +eight b& coming u* on &our toes
as high as &ou can. S7ueeBe &our calves at the to* of the movement and then return
them to the starting *osition b& letting &our heels do+n.
<void using Eerk& motions or bod& momentum and focus on moving the +eight +ith
&our calves onl&. UtiliBe a full range of motion b& coming u* on &our toes as high as
*ossible and dro**ing &our heels do+n as far as the& +ill go.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*ne'Legged 1um!!ell Cal .aises
:ick u* a dumbbell in one hand and stand on the *latform C&ou can use an& t&*e of
*latform as long as it allo+s &ou to *erform a full calf raise and is near something that
&ou can hold onto for su**ortD. :lace the ball of the same foot Cif &ou are holding the
dumbbell in &our right hand/ use &our right footD on the edge of the *latform +ith &our
heel hanging off the edge. Hold on to something +ith &our o**osite hand in order to
su**ort &our bod& and then move the +eight b& coming u* on &our toe as high as &ou
can. S7ueeBe &our calf at the to*/ *ause briefl& and then return back to the starting
*osition. 8e*eat the motion for each leg.
Make sure to kee* a slight bend in &our leg in order to avoid stressing &our knee Eoint.
<s +ith all calf e!ercises/ make sure to use a full range of motion b& full& e!tending
and fle!ing &our calves as &ou lift and lo+er the +eight.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
6oe #ress on Leg #ress
his e!ercise is done on a leg *ress machine and +orks the calf muscles of the leg.
:osition &ourself in the leg machine as &ou normall& +ould but lo+er &our feet until
about t+o-thirds of &our feet are belo+ the *latform. :ush the *latform u* until &our
legs are almost straight and then/ using Eust &our toes/ raise the *latform as far as &ou
can. Hold this *osition for a one-second count/ return to the starting *osition and
re*eat until failure. Start +ithout +eight to get used to the movement so that &ou0re
using Eust &our calf muscles.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
a! Exercises
1ic&cle 3runch
Stabilit& 1allA 3runch/ 8each/ :ass
Stabilit& 1all ;og 8oll
Stabilit& 1all :ike
Stabilit& 1all >bli7ue 3runch
Stabilit& 1all >bli7ue 3runch .ariation
Stabilit& 1all <b ucks
Stabilit& 1all <b 3runch
Hanging @nee 8aise
Hanging ;eg 8aise
+isting <bdominal 3runch
;&ing ;eg 8aise
9ull 8otation Hanging @nee 8aise
1ent ;eg <bdominal 3runch
@ettlebell urkish Get U*
1and Woodcho*s
Standing 1and <bdominal +ists
Standing 1and <bdominal 3runches
Elbo+ :lank
<b Wheel E!ercise
+isting 3runches
Nack @nives
>ne "umbbell Side 1end
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bic7cle Crunch
;a& flat on &our back as if doing a crunch. ;ift &our legs u* +ith the u**er leg being
*arallel to the floor but not resting on it. Start the e!ercise Eust like a normal crunch
+hereb& &ou lift &our u**er shoulders off the floor but in a t+isting motion. :erform a
Gone shoulder at a timeG crunch and in a bic&cle fashion/ bring the left knee and &our
right shoulder off the floor to+ards the center of &our bod&. =e!t re*etition/ s+itch &our
crunch so that &our left shoulder and &our right knee come closer together.
i*A 8emember to slo+l& but deliberatel& lift &our shoulder off the floor and focus on
the abdominal muscle doing the +ork. "on0t aim to get &our shoulder off the ground as
much as *ossible but to feel the abdominal contraction. 6ou should not focus on
bringing the shoulder u* +ith an& other muscle grou* such as the neck and shoulder.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball? Crunch@ .each@ #ass
;a& on the floor in a su*ine *osition +ith &our arms over &our head holding the stabilit&
ball +hile it rests on the floor. 1egin to crunch and raise &our arms u* at the same time
begin to raise &our legs u* until the t+o meet. =o+ *ass the ball from &our hands to
&our feet and lo+er &our arms and legs back to the floor. 3ontinue to firml& hold the
stabilit& ball bet+een &our legs and continue +ith the same motion raising &our arms
and legs using &our midsection bringing the t+o together.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball Log .oll
In a *rone *osition +ith the stabilit& ball under &our legs bet+een &our knees and feet
hold a stiff *ush-u* *osition. +ist &our bod& from the hi*Mtorso area kee*ing &our
u**er bod& from shifting too much. +ist as much as K%-degrees to the right and than
to the left. 1e sure to re*osition the stabilit& ball if it shifts out of *lace.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball #ike
Get in *ushu* *osition/ then rest the to*s of &our feet on a S+iss ball 2$4. @ee*ing &our
legs as straight as *ossible/ bend &our hi*s and tr& to *ull &our feet to+ard &our chest
so that the ball rolls for+ard 2'4. Hold at the to* for three to four seconds/ then slo+l&
roll back to the starting *osition. 3ontinue rolling the ball back+ard Cletting it move u*
&our legsD until &our bod& forms a straight line about ,% degrees to the floor 2,4. hat0s
one re*. :erform t+o to three sets of $% re*etitions/ resting -(-F% seconds bet+een
each set. Save this e!ercise for the end of &our +orkout.
While the G*ikeG action at &our hi*s +orks the abs through a +ider range of motion
than &ou0re *robabl& used to/ e!tending &our bod& at the end of the movement hits
even more muscle. 6our chest and shoulders *la& a big *art/ too/ balancing &our
u**er bod& as &ou safel& stretch the limits of &our ab develo*ment.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball *!li>ue Crunch
:lace the ball on the floor in close *ro!imit& to a +all. @neel on the floor bet+een the
+all and the ball *lacing &our hand on to* of the stabilit& ball for balance. E!tend one
leg for+ard and one leg back+ard bracing them +here the +all meets the floor. It is
ver& im*ortant that the bottom leg of the side &ou are e!ercising is the one e!tended
for+ard. >ther+ise the movement is subEected to un+anted rolling and instabilit&.
>nce &ou0ve secured &our foot *osition/ &our hi* *lacement becomes e7uall&
im*ortant. he hi* of the side &ou are la&ing on should reside high u* on the ball. If
&our bod& is not high enough on the ball it could kick the stabilit& ball out to the side
and cause &ou to begin all over again. 8ela! and stretch &ourself side+a&s over the
stabilit& ball +ith &our arms bent and hands clas*ed behind &our head. :ush &our hi*s
do+n+ard into the stabilit& ball and crunch &our bod& lifting off the ball in the direction
of the +all. until ma!imal range of motion is reached. Hold and slo+l& lo+er &ourself
back to &our original *osition.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball *!li>ue Crunch Aariation
;a& on to* of the ball in a su*ine *osition +ith &our legs bent at a K%-degrees and feet
firml& on the ground. he stabilit& ball should be bet+een &our hi*s and shoulders
follo+ing the curvature of the s*ine. <rms should be held behind &our head/ but be
sure not *ull on &our neck to assist the abs. 8ela! in this *osition to obtain a stretch of
the abdominal +all. =o+ fle! fle! &our midsection raising &our shoulder blades off the
stabilit& ball. <s &ou raise &our shoulder blades t+ist &our torso so that the &our right
elbo+ reaches across &our bod&.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball ,! 6uck
In a *rone *ush-u* *osition *lace the ball under &our legs bet+een the knees and feet.
he closer the ball is to the knee the easier the e!ercise/ the closer the ball to the feet
the more difficult. Holding &ourself in a strict *ush-u* *osition begin to *ull the stabilit&
ball in to+ards &our chest raising &our hi*s u*+ard until &our bod& has formed a
tucked *osition. >nce &ou0ve brought &our knees close to &our chest as *ossible/
slo+l& e!tend &our bod& back to a straight line. < more advanced *rogression involves
toes onl& on the stabilit& ball or even one leg at a time5
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Sta!ilit7 Ball ,! Crunch
;a& on to* of the ball in a su*ine *osition +ith &our legs bent at a K%-degrees and feet
firml& on the ground. he stabilit& ball should be bet+een &our hi*s and shoulders
follo+ing the curvature of the s*ine. <rms should be folded accross &our chest or &ou
can *ut them behind &our head. If &ou do *lace them behind &our head be sure that
&ou "o =ot *ull on &our neck to assist the abs in the movement. 8ela! in this *osition
to obtain a stretch of the abdominal +all. =o+ fle! fle! &our midsection raising &our
shoulder blades off the stabilit& ball.
1e careful not to come u* too high because the tension in the muscles +ill decrease.
S7ueeBe the abs at the to* of the motion and slo+l& lo+er &ourself back to a full&
rela!ed and stretched *osition.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5anging 4nee .aise
Hang from a chin-u* bar. 8a*idl& kick knees u* to+ard chin/ rounding back slightl&
during movement. Hold and s7ueeBe at the to*. "on0t s+ing bod& for momentum.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
5anging Leg .aise
Hang from a chin-u* bar +ith back slightl& rounded and toes *ointing for+ard. 8aise
legs u* to horiBontal *osition until a K% degree angle is reached +ith &our bod&. @ee*
&our toes *ointing u*. Hold and s7ueeBe. ">=0 s+ing bod& for momentum.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
63isting ,!dominal Crunch
;ie on back/ legs bent and cross one leg over other so ankle is on other leg. :ut hand
o**osite bent leg behind head. Without *ulling head/ bring elbo+ to+ard o**osite
knee. S+itch sides after target re*s.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
L7ing Leg .aise
;ie on back +ith hands grabbing sturd& e7ui*ment or furniture behind head. 8aise
legs ra*idl& to a ninet& degree angle +ith &our bod&. S7ueeBe abs for ,-count and
slo+l& lo+er legs to floor.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Full .otation 5anging 4nee .aise
Hang from chin-u* bar. 8a*idl& t+ist hi*s to left or right Calternate +ith each setD
brining knees u* to+ard chin. 3ontinue rotation b& lo+ering do+n other side in a
circular *attern. 3oncentrate on bringing knees u* to+ard chin b& rounding back
slightl& during movement. ">=0 s+ing bod& for momentum.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Bent Leg ,!dominal Crunch
;ie on back +ith legs bent. @ee* hands at ears or crossed on chest. 8aise onl& head
and shoulder blades off the ground. "on0t *ull head u* +ith arms. 3ontract abs at to*.
6our chin should be tucked far enough that &ou could fit a tennis ball bet+een &our
chin and u**er chest.
21- - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
4ettle!ell 6urkish Get (p
;ie on the ground on &our back and grab the kettlebell b& the handle +ith the bell on
the back of &our +rist. E!tend &our arm straight u* so the kettlebell is over &our bod&
and use +hatever means necessar& to get off the ground. C"o not use an& obEects
around &ou to do so.D
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Band )oodchops
o *erform band +oodcho*s/ take t+o bands and loo* them together to make one
long band. ie it and choke it off to a vertical *ole or a horiBontal *ortion of a machine.
:referabl& choke the band off at above head level so that the band is hanging a foot
off the floor. ake the band +ith &our right hand and hold it out straight overhead. ake
&our o**osite hand and hold onto the other hand to brace it. Ste* a+a& from the
anchor *oint of the band until the band is taught +ith tension. 9orcefull& contract &our
abs and turn side+a&s at the same time making a diagonal +ith the arc of &our hands.
his e!ercise is great for building the musculature or the core and building a strong
base to s7uat from.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Band ,!dominal 63ist
o *erform standing band abdominal t+ist/ tie t+o bands together and attach one end
to a machine at about shoulder level. Grab the other end +ith 1>H hands. =o+ +ith
&our arms straight out and the band at a K% degree angle of &our e!tended arms. +ist
&our bod& a+a& from the band and into the resistance. his e!ercise is rough and +ill
reall& tear u* &our abs. he u**er back and rear deltoids +ill also get *um*ed to from
su**orting the tension of the bands.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
Standing Band ,! Crunches
o *erform a standing abdominal crunches find a vertical *ortion of machine and loo*
a band around it and choke it off at the machine. Grab the end of the band +ith &our
hands and turn and face a+a& from the machine. :ut &our hands behind &our head
and hold them there u* against the back of &our head. :erform a crunch do+n till &our
back is *arallel +ith the floor fle!ing &our abdominal muscles at the bottom. 3ontrol
the motion back till &ou are standing straight again. "e*ending on &our bod&+eight/
&ou ma& need to brace &our back u* against the machine that the band is loo*ed
around. his e!ercise is great for building abdominal strength. 6ou can easil& t+ist
&our bod& to left or right to +ork the corres*onding obli7ues on either side.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
El!o3 #lank
1egin b& l&ing do+n *lacing &our elbo+s directl& under &our shoulders and &our
stomach flat on the floor. Make sure &our shoulders and forearms are *arallel to each
other. ;ift &ourself u* onto &our toes and elbo+s onl& *utting &our bod& into a *lank
*osition. Start timing &ourself once &our back is com*letel& straight. Hold that *osition
for as long as &ou can or start b& timed goals and increasing each re*.
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Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
,! )heel
his is *robabl& one of the hardest e!ercises to +ork &our core as it focuses in on both
the to* and bottom *ortions of &our abdominals. With the ab +heel on the floor/ get on
&our hands and knees and grab the handles of the ab +heel and e!tend straight out
so that core is *arallel to the floor and then return to the beginning *osition. ;ike most
bod&+eight e!ercises/ &ou can this one slightl& easier or harder b& *ulling &our knees
off the floor or kee*ing them on the floor. o +ork the obli7ues/ &ou can curve the *ath
of the +heel slightl& to the right or left and target those sides.
<b +heels come in different siBes. he one from the video belo+ is a bit larger than
man& of the smaller ab +heels &ou0ll t&*icall& see in the g&m/ but the& all +ork the
same +a&.
22" - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
63isting Crunches
;ie on the floor and *osition &our legs over a flat bench at a K% degree angle. :lace
&our hands behind &our head and kee* &our lo+er back rounded and flat against the
floor. 3url &ourself u* and rotate &our bod& until &our elbo+ is touching the o**osite
knee. :ause briefl& at the to* and then lo+er &ourself back to the starting *osition.
8e*eat the same motion using the other elbo+ and alternate back and forth until &ou
have com*leted &our set.
"o not *ull on the back of &our head +ith &our hands as &ou *erform this movement.
<lso make sure to not lift &our entire bod& off of the floor but instead focus on +orking
onl& &our abs and obli7ues. 6ou should aim to kee* the tension on &our mid section
the entire time b& not resting at an& *oint throughout the e!ercise.

22$ - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
=ack 4ni+es
Sit across a flat bench +ith &our u**er bod& leaning back and &our legs full& e!tended
out in front of &ou. :lace &our hands on the front of the bench to secure &our bod& in
*lace. With &our lo+er back rounded/ bring &our u**er bod& for+ard and
simultaneousl& curl &our legs in until &our knees are touching &our chest. S7ueeBe
&our abs in this *osition and then return back to the starting *osition.
Make sure to kee* &our lo+er back rounded as &ou *erform &our re*s rather than
arched. It is also ver& im*ortant to kee* the tension on &our abs throughout the entire
e!ercise b& not allo+ing &ourself to rest at an& *oint and b& utiliBing a com*lete range
of motion.
22% - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore
*ne 1um!!ell Side Bend
Standing u*right/ hold a dumbbell in &our right hand at &our side. :lace the left hand
behind &our head Cbice* ne!t to earD. Sim*l& bend directl& side+a&s to+ard the side
holding the dumbbell/ return to starting *osition and re*eat. <fter com*leting all the
re*s for one side s+itch the dumbbell to the other hand. @ee* the back straight and
the head u* and don0t lean for+ard.
22& - [Click Here to Go to Muscle Group Index]
Phase Exercise Index Critical Exercise Manual 2010 Mike Westerdal & Rusty Moore