The goal here is to give you a quick description of each exercise as a reference. It is very difficult to learn a new exercise from a couple of lines of typed words. You’re better off finding a qualified personal trainer (C.P.T) or strength and conditioning coach (C.S.C.S) to teach you in person.
Hold a back extension at a 45 degree angle.
Ab Wheel Rollouts
From a kneeling position, roll an ab wheel away from you while keeping your core and lower back area neutral.
Alternate Leg Raise
While lying on your back, raise and lower one leg while keeping your lower back flat to the ground.
While either lying on the floor or on the bench at the gym, raise your chest off the floor or raise your chest off the bench to strengthen your lower back.
Banded Janda Sit-Ups
Place both heels inside of a strength band that is anchored down and do a standard crunch.
Decline Bench Leg Raise
Lie on your back on a declined bench with your head above your feet and raise your legs straight up.
Decline Bench Sit-Up
On a declined bench, lie with your feet above your head. Anchor your feet into the bench and do a traditional sit-up.
Double Leg Raise
While lying on the floor on your back, raise both legs up while bracing your core.
While in a plank position, squeeze your glutes and rotate your hips to allow the core to activate.
While in a plank position, squeeze your glutes and rotate your hips with a weight plate on your lower back.
Hang Alternate Knee Drive
While hanging from a pull-up bar, alternate pulling one knee into your chest.
NOTE on all “Hang” or “Hanging” exercises: You will be hanging from a pull up bar for all exercises.
Hang Alternate Leg Raise
While hanging from a pull-up bar, alternate raising one leg.
Hang Knee Raise
While hanging from a pull-up bar, pull both knees into your chest.
Hang Toes to Bar
While hanging from a pull-up bar, pull your toes up to the bar you’re hanging from. Then, perform a Hanging Leg Raise, and swing both legs while in the peak position.
Kneeling Thoracic Rotations
Start by kneeling on your knees and hands, creating a table top. Take one hand and make a fist and place it on your temple. Rotate that elbow up to the ceiling.
Lunging Cable Rotations
From a lunge position perpendicular to a cable machine, grab the handle to pull and rotate across your body.
Lunging Yoga Rotations
From a lunge position, place the hand opposite to your front foot next to your instep. Reach up and rotate with the other hand.
Mini-Band Lateral Walks
Place a mini-band around your ankles and walk sideways.
Place a mini-band around your knees and squat by pushing your hips back and your knees against the band.
Over Head Squat
Hold your arms over your head and squat down.
Over Head Walking Lunges
Hold your arms over your head and lunge forward.
Place the physioball around your lower back area and crunch up to a 45 degree angle.
Physioball Leg Curl
Lie on the floor and place your heels on the physioball. Push your hips up and pull your ankles to your butt.
Physioball Leg Raise
Lie on the floor and squeeze the physioball between your ankles (like someone is trying to steal it from you) and raise the ball off the floor to activate your core. You may anchor yourself by grabbing a weight or rack overhead.
Like the normal plank position, but place your elbows on a physioball and your feet on the floor.
Physioball Plank Circles
Place your elbows on a physioball and make circles with your elbows on the ball.
Physioball Plank Rollouts
Place your elbows on a physioball and move your elbows forward and backwards.
Position your elbows beneath your chest and extend your legs, holding yourself up with your elbows and the tips of your toes.
Front Plank with Arm Reach (Alternate Arms)
From a plank position, raise one arm. Do not let your hip rotate.
From a plank position, align your elbow under your shoulder. Stack your feet and hold your hips up.
Side Plank Rotations
From a side plank position, reach underneath your body with your opposite hand.
Side Plank with Top Leg Raise
Hold a side plank position as you pull your top knee into your chest.
Assume a plank position with your feet on sliders (furniture movers, Valslides, etc.) and push yourself backward, maintaining your core stability.
Weighted Slider Saw
Assume a plank position with your feet on sliders (furniture movers, Valslides, etc.) and a weight plate on your lower back. Push yourself backward, maintaining your core stability.
The abductor machine strengthens and tone your glutes. While seated at the machine, spread your knees out to form a “V.” Focus on really squeezing your glutes when you push your knees out.
This is a stationary bike which allows for full body, non-impact heart pumping cardio.
Cable Face Pull
While facing the cable pull machine, pull the tricep rope to your nose.
Cable Pallof Press
Stand perpendicular to the cable machine holding the handle at your chest and press your arms in front of you.
Cable Pallof Overhead Press
Stand perpendicular to the cable machine holding the handle at your chest and press your arms over your head.
Split Stance Pallof Press
Stand perpendicular to the cable machine in a lunge position, holding the handle at your chest and press your arms over your head.
Cable Shoulder 90/90 External Rotation
Stand facing the cable machine with your arm at 90 degrees at the elbow and shoulder (it should look like half a football goal post). Rotate your shoulder up and down while keeping your elbow fixed.
Cable Shoulder Side External Rotation
Stand perpendicular to the cable machine with your arm at your side and with your elbow at 90 degrees. Rotate the shoulder in and out while keeping the elbow pinned to your body.
Stand on a step with only the balls of your feet. Lower your heels until you feel a stretch, then raise your heels to squeeze the calves.
Chest Fly Machine
Set the seat to where your arms, when extended, are at chest height. Pull your hands in like you’re giving someone a big bear hug.
Chest Press Machine
Set the seat to where your hands are at armpit height. Press the machine away from you while squeezing your chest muscles.
Glute/Hip Extension Machine
Once into position, focus on driving your heel into the platform to emphasize glute activation.
Hack Squat Machine
Move your feet to the top of the platform, making sure to allow your hips to move first. This will take some tension off the knees.
Leg Curl Machine
Set up the pad so it is slightly above the heel and position yourself so that your knee caps are slightly below the pad you’re lying on.
Leg Extension Machine
Position the back of the seat so your knees are just off the pad. Adjust the bottom pad so it is slightly above your shoe laces.
Place your feet about should width apart and at the top of the platform. This will take some tension of your knees.
Machine Lat Pulldown
Adjust the knee pad so that you are anchored to the ground. Pull the bar to your upper chest/below the chin area.
Cable Seated Row Machine
Grab the handle while you sit down on the bench. Set up by sitting in good posture, chest up and lower back neutral. Pull the handle towards the lower chest/sternum area.
Pec Deck Reverse Fly
Sit facing the weight stack with your arms extended. Squeeze your shoulder blades together and pull your hands apart.
While rowing, keep an upright posture. Initiate by pushing with your legs and finish by pulling the handle to your chest. This will keep your lower back happy in the long run.
Shoulder Press Machine
Set up the seat so that your hands are slightly below your shoulders. Perform the exercise by pressing the handles up.
Shoulder Raise Machine
Set up the seat so that your forearms are on the pads. Perform the exercise by raising up your elbows.
Split Stance Cable Rotations
Stand perpendicular to the cable machine in a lunge position. Grab one handle with both hands to pull and rotate across your body.
Standing Cable (Chops)
Set up the arm of the cable machine to shoulder height. Stand perpendicular to the machine and grab a 4-foot bar with both hands. If one is not available, use the triceps rope. Lock your arms in front of your body and bring them down in a chopping motion.
Standing Cable Lifts
Set up the arm of the cable machine to shin height. Stand perpendicular to the machine and grab a 4-foot bar with both hands. If one is not available, use the triceps rope. Lock your arms in front of your body and lift them up.
Standing Cable (Rotation)
Set the arm of the machine to the height of your belly button. Stand perpendicular to the machine and grab one handle with both hands. With your arms locked out in front of you, pull and rotate the handle across your body.
Grab a thin band at shoulder width and pull your hands apart until the band hits you in the chest.
Bench Single Leg Glute Bridge
With your shoulder blades on a bench and your feet flat on the ground, pull one knee into your chest and keep it there while flexing and extending your hips.
Bench Depth Drop Jump
Jump from a bench and land softly in an athletic position.
Body Weight Squat Jump
Jump as high as you can from a squatting position (with no weight).
Pull yourself over a pull up bar with an under hand grip.
Diagonal Walking Lunge
With each step forward, perform a lunge at 45 degrees.
While hang from a dip bar, use your arms to lift yourself. Do not let your shoulders go below being parallel with your hands.
Downward Dog Push-Ups
This is a hybrid of yoga and push-ups. To perform the downward dog, from a push position, press the floor away from you by pushing your hip up in the air so your body looks like an upside down “V.” Alternate downward dog in between push-up reps.
With your feet resting against a wall, push up from a handstand position.
Walk forward while keeping your toes off the floor. This will strengthen your shins.
Ice Skater Jumps
Jump side to side for distance, while touching your toes with the opposite hand.
Incline Treadmill Sprint
Perform sprints while running on a treadmill. Start with a low incline and build up intensity slowly.
While jumping rope, try to mix up your footwork to your abilities.
Kneeling Plyo Pushup
From a modified push-up position, supporting your body weight with your arms extended while kneeling, explosively push your hands off the floor.
From a lunge position, jump forward, switching which foot you land on.
Medicine Ball Push-Ups
Place a medicine ball underneath one hand during a standard push-up.
Medicine Ball Squat and Press Throw
Same movement as a thruster, but using a medicine ball. Squat down with a medicine ball at chest level, then jump up and throw the medicine ball for distance.
Medicine Ball Thoracic Extension
Sit on the floor and place a medicine ball under your upper back. Place your hands behind your head and extend your spine while keeping your butt on the ground.
Start in a push up position and explosively push yourself off the ground, using more force than an average push up. For added difficulty, clap your hands at the peak of your push up, making sure to have them back on the ground before you leave peak height.
Pull your chin over a pull-up bar with an over hand grip.
While facing downwards, keep your weight evenly distributed between your hands and feet. Keep your body straight, with hands kept shoulder width apart. Lower your body until your chest nears the floor at the bottom of the movement, and then return to the starting position. Be sure to keep your elbows at 45 degrees when you lower yourself to the floor.
While supporting your bodyweight on gymnastic rings, perform a dip.
Single Leg Bench Blast Jump
This is a hybrid of a step up and a lunge jump. Place one foot on a box or bench. Explosively jump and switch which foot you land on in the air.
Single Leg Glute Bridge
Lie on your back on the floor with your knees bent and feet flat. Pull one knee into your chest and push your hips into full extension.
Single Leg Jump Rope
Jump rope using only one leg.
Sprint while running on a treadmill, building up to a speed that is 75–85% of your best.
Grab the handle and walk your feet towards the anchor while you lean back to about a 45 degree angle. Push yourself up by pulling your hands into your armpits.
From a squatting position, explosively jump up and pull your knees into your chest at the top of your jump.
Active 90/90 Hamstring Stretch
Wrap a band or towel around your foot while lying on your back and extend your leg straight to stretch the hamstrings.
Active Kneeling Hip/Quad Stretch
While kneeling, squeeze your glutes and shift your hip forward for hip strength. For extra credit, grab the ankle of the knee on the floor for a quad stretch.
Active Lateral Lunge Stretch
Put your hands on your knees in a wide stance and lunge side to side to stretch the groin.
Bench Glute Bridge March
Put your hands on your knees in a wide stance and lunge side to side to stretch the groin, but keep your hips up the entire time while alternately lifting each knee into your chest.
Body Weight Lateral Lunge
Perform a standard side to side lunge with no weight.
Barbell (BB) Exercises
Squat with a barbell on the back of your shoulders.
BB Bench Press
Grab a barbell with a grip slightly outside of your shoulder width and lower the bar, keeping your elbows at 45 degrees.
BB Bicep Curls
Hold a barbell down with your arms fully extended. Lift the barbell using your forearms and elbows, curling it upwards into your chest to work the biceps.
BB Close Grip Bench Press
Grab a barbell with a grip slightly inside your shoulder width.
BB Dead Lift
Pick up a barbell from the floor or blocks with a neutral core and lower back.
BB Front Squat
Squat with a barbell in the front of your shoulders with a clean or crossed grip.
BB Overhead Squat
Press a barbell above your head with your arms making a “V,” and then squat.
Grab a barbell with a shoulder width, over hand grip and lower the bar to about the middle of your shins by pushing your hips backwards.
BB Hang Clean
Jump up, pulling a barbell from an RDL position to a front squat position.
BB Jump Shrug
Jump and pull the bar from an RDL position. Keep the elbows locked for the entire exercise.
BB Hang Snatch
Jump and pull the bar from an RDL position to an overhead squat position with a wide grip (ring finger on the rings of the barbell).
BB Hang Snatch Jump Shrug
Jump and pull the bar from an RDL position with a wider grip, without pulling the bar overhead. Keep the elbows locked the entire exercise.
BB Incline Bench Press
Perform a Bench Press with an incline bench (15–45 degrees).
BB Inverted Row
Take the bench out of the rack and sit it underneath the bar. Grab the bar with a shoulder width grip in a plank position and pull your body up until your chest hits the bar.
BB Kneeling Rollouts
Same as an ab wheel rollout, but with a barbell. This allows for a wider grip and added weight.
BB Landmine Goblet Squat
Facing the landmine, grab the bar with two hands, and hold it under your chin. Perform a squat.
BB Landmine Rotation
Facing the landmine, grab the bar with two hands and your arms straight in front of your face. Move the bar side to side like a windshield wiper.
BB Landmine Shoulder Press
Facing the landmine in a kneeling position, grab the bar with one hand and press up (similar to a shoulder press).
BB Reverse Curl
Perform a traditional bicep curl but with an over hand grip.
Pull the barbell to your belly button from the bottom of an RDL position.
BB Shoulder Press
Grab the barbell with an overhand grip with your hands just outside of your shoulders and press the barbell overhead from just below the chin.
BB Split Squat
With the barbell on your back, place one foot up and one foot back, and squat down.
BB Sumo Dead Lift
Same as a dead lift, but you switch your hands and feet. Now your hands are inside your feet. Assume more of “squat” stance before you pull the bar.
This is a hybrid of a squat and a shoulder press. Grab the barbell with an overhand grip with your hands just outside of your shoulders. While holding the barbell under your chin, squat down as low as you feel comfortable. Reverse the squat and stand up. Just before you are completely upright, press the bar overhead (similar to a shoulder press).
BB Upright Row
While standing, grab the barbell with an overhand grip with your hands at shoulder width. Pull the bar directly up by engaging the elbows. Keep the elbows above the barbell for the entire lift. Pull the barbell to about the upper chest/chin area.
BB Wrist Curl
To find your best natural grip to do this, rotate both hands away from your body until your palms face up. Grab the barbell with that grip to maximize your biceps’ engagement.
Dumbbell (DB) Exercises
In this section, the term “goblet position” will frequently be used. Any exercise labeled as “goblet” means you’re cupping a Rubber Hex Dumbbell under your chin (though these movements can also be performed using kettlebells).
DB “T” Raise
Facing down on the ground or a bench, raise your arm into the letter “T” while holding 3 pound or 5 pound weights.
DB “Y” Raise
Facing down on the ground or a bench, raise your arm into the letter “Y” while holding 3 pound or 5 pound weights.
DB One-Arm Row
While holding a dumbbell in one arm, squat down, placing the other hand on the dumbbell rack and row.
DB Alternating Chest Press
While holding a dumbbell, press the dumbbell, alternating arm with each press. The non-working arm should remain resting in the “up” position.
DB Arnold Press
While holding a dumbbell in each hand, shoulder press while rotating. The rotation of the dumbbells starts with your palms facing you at the bottom of the press; rotate away from you as you press up.
DB Bench Glute Bridge
Place your shoulder blades on a bench and a dumbbell on your waist, and perform a glute bridge.
DB Bench Press
While lying on a bench, bench press with dumbbells.
DB Floor Chest Press
Bench press with dumbbells, but lying on the floor. This saves the shoulders and targets the triceps harder.
DB Incline Bench Press
Bench press with dumbbells at a 45 degree angle on the bench.
DB Low Incline Bench Press
Bench press with dumbbells at a 15–30 degree angle on the bench.
DB Bench Step Ups
Step up onto a bench at 14–18 inches high while holding dumbbells at your sides.
DB Bulgarian Squat
Elevate your back foot onto a bench 12–16 inches high while holding dumbbells at your sides and squat on your front foot.
DB Goblet Lateral Lunge
Lunge side to side while holding a dumbbell under your chin.
DB Goblet Squat
Perform a squat while holding a dumbbell under your chin.
DB Hammer Curl
Perform bicep curls using dumbbells with your thumbs pointing up (neutral grip).
Get into an RDL position and pull both dumbbells with your elbows pointing to your butt.
DB High Row
Get into an RDL position and pull both dumbbells with your elbows parallel to your upper back.
DB Jump Squat
While holding a dumbbell, perform a half-squat and jump on your way back up.
DB Lateral Lunge
While holding dumbbells on both sides of your knee, step to the side and squat down.
DB Lateral Raise
While holding a pair of dumbbells at hip height, raise the dumbbells to the side, from your hips to shoulder height.
Hold a pair of dumbbells in front of your quads. Push your hips back with a slight crouch in your knees and neutral core/lower back and lower the dumbbells to about your mid shin.
DB Rear Deltoid Raise
Raise dumbbells to the side from an RDL position, fully squeezing your upper back muscles.
DB Single Leg RDL
Perform an RDL using one leg and two dumbbells.
DB T Balance
Perform an RDL using one leg and two dumbbells, adding a “Y” raise with 3 pounds or 5 pounds.
DB Single Arm Snatch
This movement combines a jump squat and shoulder press. Holding one dumbbell, jump from an RDL position and pull the dumbbell into a single arm shoulder press position.
DB Reverse Lunge
Holding a pair of dumbbells at your sides, step back with one foot and lunge down.
DB Seated Shoulder Press
Grab a dumbbell for each hand and sit down on a bench with back support. Bicep curl the weights until they are on your knees. Now kick your knees up to help get the weight up to shoulder height with your palms facing forward. Press the dumbbells above your head.
DB Shoulder Press
Standing, grab a dumbbell for each hand and bicep curl the weights until they are at shoulder height with your palms facing forward. Press the dumbbells above your head.
DB Single Arm Shoulder Press
Standing, grab only ONE dumbbell for your hand and bicep curl the weight until it is at shoulder height with your palm facing forward. Press the dumbbells above your head. Perform all the reps on one arm before switching to the other.
DB Sumo RDL
Hold a pair of dumbbells in front of your body with your feet wider than should width and your toes pointed out 45 degrees. Push your hips back with a slight crouch in your knees and neutral core/lower back and lower the dumbbells to about your mid shin.
DB Superman Press
While lying face down on the floor or on a bench, shoulder press with 3 pound or 5 pound dumbbells.
DB Upright Row
While standing, pull a pair of dumbbells up to chest height.
DB Walking Lunge
Perform lunges on alternating legs while holding dumbbells at your sides.
Kettlebell (KB) Exercises
KB Goblet Lateral Lunge
Holding a kettlebell under your chin, step to the side and squat down, all while keeping the opposite leg straight. Step back to the starting position and repeat, alternating legs.
KB Goblet Reverse Lunges
Holding a kettlebell under your chin, step backwards and squat down with your front leg. Step back to the starting position and alternate legs.
KB Goblet Squat
Holding a kettlebell under your chin, squat as low as you can. Maintain a neutral lower back and core.
KB Lunge Single Arm Shoulder Press
Start with a kettlebell at shoulder height. Get into a lunge position and hold that position while you press the kettlebell over your head. Hold the lunge position for all your shoulder press reps.
KB Rear Deltoid Row
Grab a kettlebell in each hand with your palms facing away from you. From an RDL position, raise your arms up and squeeze your rear deltoids.
Grab a kettlebell in each hand with your palms facing your quads. From an RDL position, pull your elbows up and back towards your hips.
KB Single Arm Clean
From an RDL position, jump and pull the kettlebell into a front squat position.
KB Single Arm Half Get Up
While lying on your back and holding a kettlebell with your arm straight up to the sky, move your body into a lunge position without allowing the kettlebell to drop.
KB Single Arm Shoulder Press
Perform a shoulder press while holding a kettlebell, using only one arm at a time.
KB Single Arm Snatch
From an RDL position, jump and pull the kettlebell to an overhead squat position.
KB Single Arm Squat
Holding the kettlebell in the bottom of your shoulder press position, perform a squat.
KB Single Arm Thruster
This is a hybrid of a squat and a shoulder press. Grab one kettlebell and hold it at shoulder height. Squat as low as you can safely while keeping the kettlebell at shoulder height. As you squat up, press the kettlebell up, similar to a shoulder press.
KB Sumo Deadlift
Stand over the kettlebell, feet spread to squat width. Squat down and grab the kettlebell with both hands, and then pull the kettlebell off the floor.
Think of this movement as a dynamic RDL. Holding a kettlebell in both hands, swing the kettlebell from the RDL position to eye height with your elbows locked out.
Gymnastic Rings Exercises
High Row/Rear Delt Row
Face towards the anchor point while holding both handles. Perform a traditional row while pulling your elbows “high” by keeping them at shoulder height.
Rings Atomic Push-up
Adjust the straps to 6–12 inches off the ground. Assume a push-up position and put your feet in the rings. Tuck your knees to your chest, straighten them back out and do a push-up, keeping your body straight.
Rings 3-Way Row
This exercise is performed facing towards the anchor point while holding both handles. All three grips together constitute one rep: High Row/Rear Delt Row (palms down), Traditional Row (neutral grip) and Bicep Rows (palms up).
Rings Cossack Squat
Face towards the anchor point while holding both handles. Perform a stationary lateral lunge while allowing the opposite foot to rotate on to your heel, allowing for a deeper groin stretch. Use the rings for balance—but only as needed.
Rings Cossack Stretch
Face towards the anchor point while holding both handles. Perform a stationary lateral lunge while allowing the opposite foot to rotate on to your heel, allowing for a deeper groin stretch. Use the rings for balance.
Rings Jump Lunges
Face towards the anchor point while holding both handles. From a lunge position, jump and switch your feet into the air. Use the rings only for balance.
Rings Lateral Ice Skater Jumps
Face towards the anchor point while holding both handles. From a standing position, jump side to side. Use the rings only for balance.
Rings Lunge to Chest Fly/Stretch
Face away from the anchor point with the handles in each hand. Step forward into a lunge while you let your arms go backwards into a chest stretch.
Rings Lunge to Overhead Reach/Stretch
Face away from the anchor point with the handles in each hand. Step forward into a lunge while your arms go overhead for a shoulder and upper back stretch.
Rings Single Leg RDL
Face towards the anchor point while holding both handles. Perform a single leg RDL (Romanian deadlift) while pushing your hands forward. This is similar to a single leg Superman exercise.
Rings Spiderman Push-up (Feet in Cradle)
Adjust the straps to 6–12 inches off the ground. Assume push-up position and put your feet in the rings. Pull one knee into your chest as to perform a push up. Alternate knees each rep.
Rings Stationary Lateral Lunges
Very similar to the above Cossack Squat. Face towards the anchor point while holding both handles. Perform a stationary lateral lunge while keeping both feet flat on the ground. Use the rings for balance.
Rings “T” Raise
Face towards the anchor point while holding both handles. Walk your feet towards the anchor point until your body creates a slightly leaned back posture. Perform this exercise by pulling your arms out to the sides.
Face away from the anchor point while holding both handles. Start with a body angle that’s slightly more upright than during a push-up. Perform this exercise by bending your elbows and reaching your arm overhead. You will feel a stretch in the triceps.
With this stroke, one arm sweeps underwater from an overhead position backward to the hips, while the other arm recovers above water from the hips to the overhead position, and vice versa. The legs do a flutter kick: they move upward and downward in alternation, with some flexion at the hips and knees, and with feet pointed.
Bring your legs forward with the knees together and feet turned outward, and whip them back with a glide and a backward sweeping movement of the arms.
Raise both arms out of the water and lift forward together while the feet kick up and down.
Lunge under water, jumping out of the water into the next lunge.
Wall Flutter Kicks
While holding the wall, face down and kick with your legs as hard as you can.
While running forward under water, drive your heels to your butt with each step.
Wall Leg Raise
While holding a ladder or starting block, pull your legs out of the water.
Wall Mini Crunches
Anchor your calves and ankles on the wall (out of the pool) and crunch out of the water.
Face the wall at a 45 degree angle and sprint in place.
Keep your shoulders under the water and slide side to side.
High Knee Run
Keep your shoulders under the water and drive your knees up while running.
Water DB Boxer Hooks
Keep your shoulders under water and punch forward, hooking your arms in at full extension and alternating arms.
Water DB Boxer Jab and Cross
Keep your shoulders under water and alternate short, swift forward punches and short, horizontal sweeping punches.
Water DB Boxer Upper Cuts
Keep your shoulder under water and alternate short, swift upward punches.
Water DB Chest/Rear Deltoid Flies
Starting with your arms out in front of you and keeping your shoulders underwater, push and pull your arms forwards and backwards.
Water DB Shoulder Flies
Starting with your arms at your side and keeping your shoulders underwater, raise and lower your arms.
Starting with your arms out in front of you and keeping your shoulders underwater, lock out your arms and explosively rotate your entire upper body under water.