Common Stretching Exercises
| Muscle Group or Body Part | Stretch | Examples |
|---|---|---|
| Legs | modified hamstring stretch, calf stretch |  Modified hamstring stretch © BYU Independent Study
 Calf Stretch © BYU Independent Study |
| Legs/Hips | two-leg hip/hamstring stretch, one-leg hip/hamstring stretch |  Two-leg hip/hamstring stretch © BYU Independent Study
 One-leg hip/hamstring stretch © BYU Independent Study |
| Shoulders/Back | shouder/low back stretch, back arch (cat) stretch |  Shoulder/ low back stretch © BYU Independent Study
 Back arch (cat) stretch © BYU Independent Study |
Common Weight Training Exercises
| Muscle Group or Body Part | Exercises | Examples |
|---|---|---|
| Chest | bench press, chest press, push-up |  Bench Press © BYU Independent Study
 Bench Press © BYU Independent Study
 Chest Press © BYU Independent Study
 Push-up © BYU Independent Study |
| Chest (cont’d) | bent-arm fly |  Bent-Arm Fly © BYU Independent Study
 Bent--Arm Fly © BYU Independent Study |
| Buttocks | squat, lunge squat |  Squat © BYU Independent Study |
| Buttocks (cont’d) | squat, lunge squat |  Squat © BYU Independent Study
 Lunge Squat © BYU Independent Study |
| Shoulders | arm raise, side arm raise, rear arm raise, upright rowing |  Arm Raise © BYU Independent Study
 Side Arm Raise © BYU Independent Study
 Rear Arm Raise © BYU Independent Study |
| Shoulders (cont’d) | arm raise, side arm raise, rear arm raise, upright rowing |  Upright Rowing © BYU Independent Study |
| Quadriceps | leg press, leg extension, squat (see above), lunge squat (see above) |  Leg Press © BYU Independent Study
 Leg Extension © BYU Independent Study |
| Abdomen | abdominal curls (crunch) |  Ab Curl © BYU Independent Study |
| Latisimus dorsi (“lats”) | lat pull-down, pull-up (arms facing forward) |  Lat Pull--down © BYU Independent Study
 Pull--up © BYU Independent Study |
| Rhomboids | seated rowing (wide-grip, hands more than shoulder-width apart) |  Seated Rowing (wide grip) © BYU Independent Study |
| Biceps | dumbbell curl, chin-up (palms facing backward), seated rowing (narrow grip, hands less than shoulder-width apart) |  Dumbbell Curl © BYU Independent Study
 Chin-up © BYU Independent Study
 Seated Rowing © BYU Independent Study |
| Triceps | triceps press-down, triceps extensions |  Triceps Press--down © BYU Independent Study
 Triceps Extension © BYU Independent Study
 Triceps Extension © BYU Independent Study |
| Triceps (cont’d) | dips, push-up (see above) |  Dips © BYU Independent Study
 Dips © BYU Independent Study |
| Hamstrings | leg curl,squat (see above),lunge squat (see above) |  Leg Curl © BYU Independent Study
 Leg Curl © BYU Independent Study |
| Calf | heel raise, toe extension |  Heel Raise © BYU Independent Study
 Toe Extension © BYU Independent Study |
| Shoulder Shrugs, Seated Rowing (see above) | shoulder shrugs, seated rowing (see above) |  Shoulder Shrug © BYU Independent Study |
| Lower Back | back extension |  Back Extension © BYU Independent Study
 Back Extension © BYU Independent Study |
| Forearm | wrist curl, reverse wrist curl |  Wrist Curl © BYU Independent Study
 Wrist Curl © BYU Independent Study
 Reverse Wrist Curl © BYU Independent Study |