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Upper Body

Upper Body
-
2 Minutes

Rope Push Down

Rope push downs works all 3 heads of the triceps to increase size and strength.

Muscle Group

Triceps

Equipment

Cable Machine and Rope

Upper Body
-
2 Minutes

Seated Cable Row

Increase upper-body strength by activating multiple muscle groups throughout the body.

Muscle Group

Upper Back

Equipment

Cable Machine

Upper Body
-
2 Minutes

Rope Overhead Extension

Rope Overhead Extensions will help you build strength and size in your triceps.

Muscle Group

Triceps

Equipment

Cable Machine and Rope

Upper Body
-
2 Miniutes

Pushups

Push ups activate every major muscle in your body including biceps, core, triceps, and more.

Muscle Group

Chest

Equipment

None

Upper Body
-
2 Minutes

Pull Ups

Pull Ups will help strengthen your overall upper body strength and increase your fitness level.

Muscle Group

Upper Back and Arms

Equipment

Bar

Upper Body
-
2 Minutes

Katana Extension

Puts you in a great position for the triceps and elbow joint for strength and hypertrophy.

Muscle Group

Triceps

Equipment

Cable Machine

Upper Body
-
2 Minutes

Incline Dumbbell Curl

Incline Dumbbell Curls are a great way to target your biceps to build mass and strength.

Muscle Group

Biceps

Equipment

Dumbbell and Incline Bench

Upper Body
-
2 Minutes

Dumbbell Skull Crushers

The skull crusher is an accessory movement to increase triceps strength and hypertrophy.

Muscle Group

Triceps

Equipment

Dumbbells

Upper Body
-
2 Minutes

Dumbbell Wall Row

A great way to isolate your lats for hypertrophy and strength improvements

Muscle Group

Forearms and lats

Equipment

Dumbbells

Upper Body
-
2 Minutes

Dumbbell Press

activates muscle groups throughout your upper body, including your triceps, and pec muscles.

Muscle Group

Chest

Equipment

Dumbbels

Upper Body
-
1 Minute

Dumbbell Hammer Curl

Dumbbell Hammer Curls will help you increase bicep size and strength, muscle endurance, & more.

Muscle Group

Forearms and Biceps

Equipment

Dumbbells

Upper Body
-
2 Minutes

Dumbbell Overhead Press

Improve the strength and size of the shoulder, triceps, and trapezius muscles.

Muscle Group

Shoulders and Triceps

Equipment

Dumbbells

Upper Body
-
2 Minutes

Dumbbell Lateral Raise

Targeting this muscle helps to strengthen, tone, and stabilize your shoulders and upper body.

Muscle Group

Shoulders

Equipment

Dumbbells

Upper Body
-
1 Minute

Dumbbell Fly

Dumbbell Flys will improve chest definition, shoulder strength, stability, balance, & more.

Muscle Group

Chest and Shoulders

Equipment

Dumbbells

Upper Body
-
2 Minutes

Cable Lateral Raise

This exercise is a great way to strengthen, tone, and stabilize your shoulders and upper body.

Muscle Group

Shoulders

Equipment

Cable Machine

Upper Body
-
2 Minutes

Cable Rear Delt Fly

Cable Rear Delt Fly will help you improve your poster, strengthen your shoulders, and more.

Muscle Group

Rear Delts

Equipment

Cable Machine

Upper Body
-
1 Minute

Cable Fly

Cable Flys provide a consistent tension on the chest muscles, increases mobility, and more.

Muscle Group

Chest and Shoulders

Equipment

Cable Machine

Upper Body
-
2 Minutes

1 Arm High Cable Curl

Great way for hitting the short head of the bicep to build width and thickness.

Muscle Group

Biceps

Equipment

Cable Machine

Upper Body
-
2 Minutes

1 Arm Preacher Curl

The preacher curl brings a number of benefits that you might not find in a conventional curls.

Muscle Group

Biceps

Equipment

Dumbbell and Incline

Upper Body
-
2 Minutes

1 Arm Lunge Row

1 Arm Lunge Row is a great way to strengthen your shoulders, upper arms, and core.

Muscle Group

Lats

Equipment

Cable Machine

Upper Body
-
2 Minutes

1 Arm Dumbbell Row

Build a strong back with one arm dumbbell rows and strengthen your shoulders, arms, and core.

Muscle Group

Back, Shoulders, & Core

Equipment

Dumbbells

Upper Body
-
2 Minutes

1 Arm Leaning Dumbbell Lateral Raise

Leaning dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder.

Muscle Group

Shoulders

Equipment

Dumbbell

Lower Body

Lower Body
-
2 Minutes

Stationary Quad Lunge

Stationary Quad Lunges are a great low-impact leg exercise for your knees and joints.

Muscle Group

Quads

Equipment

None

Lower Body
-
2 Minutes

Walking Lunges

Walking lunges can help increase your range of motion, strengthen your quads, and more.

Muscle Group

Quads & Hamstrings

Equipment

None

Lower Body
-
2 Minutes

Seated Leg Curl

Leg extensions are a great way to focus on the strength and hypertrophy of your hamstrings.

Muscle Group

Hamstrings

Equipment

Hamstring Curl Machine

Lower Body
-
2 Minutes

Seated Leg Extension

Leg extensions are a great way to focus on the strength and hypertrophy of your quads.

Muscle Group

Quads

Equipment

Leg Extension Machine

Lower Body
-
2 Minutes

Split Squat

Split Squats will strengthen your quads, hamstrings, glues, stability, and calves.

Muscle Group

Lower Body

Equipment

Elevated Surface

Lower Body
-
2 Minutes

Goblet Squat

Goblet Squats help strengthen muscles, prevents injury, and aids in lower body and belly fat.

Muscle Group

Quads and Hips

Equipment

Dumbell

Lower Body
-
2 Minutes

Glute Bridges

Great exercise to warm up your glutes for other exercises and tones your glutes.

Muscle Group

Glutes

Equipment

None

Lower Body
-
2 Minutes

Foam Roller Squat

Foam roller squats are great for mobilizing your glutes and quads right before squatting.

Muscle Group

Glutes and Squats

Equipment

Foam Roller

Lower Body
-
2 Minutes

Dumbbell RDL

Muscle Group

Hamstrings

Equipment

Dumbbells

Lower Body
-
2 Minutes

Bodyweight Squats

Tones your butt, burns fat, increases weight loss. Great exercise for many purposes.

Muscle Group

Legs

Equipment

None

Lower Body
-
2 Minutes

Barbell Squat

Increase your overall strength, burn massive amounts of calories, and boost athletic ability.

Muscle Group

Full Body Exercise

Equipment

Barbell and Plates

Lower Body
-
2 Minutes

2 Leg Calve Raise

Improve your stability in your feet and ankles so that you can perform other exercises properly

Muscle Group

Calves

Equipment

Elevated Surface

Lower Body
-
2 Minutes

1 Leg RDL

Unilateral lower body exercise that can help increase hamstring and glute health and much more.

Muscle Group

Hamstring and Core

Equipment

None

Lower Body
-
2 Minutes

Barbell RDL

A traditional barbell lift to develop your posterior chain and strengthen your core.

Muscle Group

Hamstrings and core

Equipment

Barbell and Plates

Lower Body
-
2 Minutes

1 Leg Calve Raise

Improves the strength of both lower legs equally and trains your body to balance on one foot.

Muscle Group

Calves

Equipment

Elevated Surface

Lower Body
-
2 Minutes

1 Leg Hip Thrust

1 Leg Hip Thrusts increases hip-extension strength, prevents injuries, and improve performance.

Muscle Group

Hips and Glutes

Equipment

Raised Surface

Lower Body
-
2 Minutes

1 Leg Bridges

The single leg bridge is a great toning exercise for your abs and thighs and sculpt your glutes

Muscle Group

Glutes, Thighs, and Abs

Equipment

None

Core

Core
-
2 Minutes

Static Deadbugs

A safe and effective way to strengthen and stabilize your core, spine, and back muscles.

Muscle Group

Core and Back

Equipment

None

Core
-
2 Minutes

Reverse Trunk Flexion

Reverse Trunk Flexion does an amazing job at targeting your upper abs for core strength.

Muscle Group

Abs

Equipment

None

Core
-
2 Minutes

Plank To Downward Dog

This is a great way to practice full body stretching and breathing techniques.

Muscle Group

Full Body

Equipment

None

Core
-
2 Minutes

Plank To Downward Dog 1 Leg Elevated

This is a great way to practice stability, stretching, and breathing techniques.

Muscle Group

Full body

Equipment

None

Core
-
2 Minutes

Palm Foot Side Plank

Improve your stability, core strength, protect your spine, and reduce your risk of back injury.

Muscle Group

Core and Back

Equipment

None

Core
-
2 Minutes

Hanging Knee Raise

A prerequisite exercise for the hanging leg raises if you cannot maintain correct form.

Muscle Group

Abdomen

Equipment

Bar

Core
-
2 Minutes

Hanging Leg Raise

An efficient and effective core exercise that increases strength, development, and stability.

Muscle Group

Abdomen

Equipment

Bar

Core
-
2 Minutes

Elbow Knee Side Plank

Improve your stability, core strength, protect your spine, and reduce your risk of back injury.

Muscle Group

Abdomen

Equipment

None

Core
-
2 Minutes

Elbow Foot Side Plank

Improve your stability, core strength, protect your spine, and reduce your risk of back injury.

Muscle Group

Abdomen

Equipment

None

Core
-
2 Minutes

Deadbugs

Deadbugs are a great way to improve your core strength and stability for decreased injury risk

Muscle Group

Abdomen

Equipment

None

Core
-
2 Minutes

Crunches

Crunches are a great way to build abdominal muscle for your core strength.

Muscle Group

Abdomen

Equipment

None

Vlogs

Vlog
-
12 Minutes

Chick-Fil-A Run

Muscle Group

Equipment

Vlog
-
6 Minutes

Sams Club Grocery Shopping

Muscle Group

Equipment