The PTC Archive

Rope Push Down

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

Seated Cable Row

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

Rope Overhead Extension

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

Pushups

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

Pull Ups

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

Katana Extension

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

Incline Dumbbell Curl

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

Dumbbell Skull Crushers

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

Dumbbell Wall Row

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

Dumbbell Press

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

Dumbbell Hammer Curl

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

Dumbbell Overhead Press

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

Dumbbell Lateral Raise

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

Dumbbell Fly

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

Cable Lateral Raise

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

Cable Rear Delt Fly

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

Cable Fly

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

1 Arm High Cable Curl

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

1 Arm Preacher Curl

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

1 Arm Lunge Row

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

1 Arm Dumbbell Row

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

1 Arm Leaning Dumbbell Lateral Raise

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

Stationary Quad Lunge

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

Walking Lunges

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

Seated Leg Curl

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

Seated Leg Extension

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

Split Squat

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

Goblet Squat

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

Glute Bridges

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

Foam Roller Squat

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

Dumbbell RDL

Bodyweight Squats

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

Barbell Squat

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

2 Leg Calve Raise

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

1 Leg RDL

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

Barbell RDL

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

1 Leg Calve Raise

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

1 Leg Hip Thrust

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

1 Leg Bridges

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

Static Deadbugs

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

Reverse Trunk Flexion

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

Plank To Downward Dog

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

Plank To Downward Dog 1 Leg Elevated

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

Palm Foot Side Plank

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

Hanging Knee Raise

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

Hanging Leg Raise

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

Elbow Knee Side Plank

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

Elbow Foot Side Plank

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

Deadbugs

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

Crunches

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