Dec 26, 2015
PUBLISHED BY NICK TUMMINELLO
All rights reserved. No part of this publication may be reproduced in any form or by any means, electronic or mechanical, for general distribution, commercial, advertisement, or promotional purposes; for creating new collective works; or for distribution at seminars or courses without written consent from Nick Tumminello and Performance University International.
For information contact: Nick Tumminello
Photographs Nick Tumminello
Cover Design
Dane Davenport – Designed Inc. 816-789-3871
Exercise Models Deanna Avery
Jessica Lozano Nick Tumminello
Special Thanks to:
Deanna Avery for posing for most of the photos in this manual. Juan Carlos Santana and IHP, where all of the photos in this book were taken.
Published by
Nick Tumminello & Performance U International Fort Lauderdale, Florida
OUR TOP 40 LIST You’re about to discover the 40 most popular strength training exercises we use at Performance U to get our clients & athletes stronger, looking better and out-performing the competition! Regardless of your age, sex, or whether you’re an athlete or exercise enthusiast – These 40 strength training exercises featured in this manual have been used to help a multitude of people just like YOU to improve the shape and function of their body!
NickTumminello.com
USING OUR TOP 40 EXERCISES
To ensure to use these exercises as safely and as effectively as possible… - Be sure to always use good exercise form as shown in the pictures.
- Perform every repetition with deliberate control.
- Find a weight load and rep range that best fits with your abilities and training goals.
NickTumminello.com
CONTENTS To make this exercise list simple to understand, easy to follow and as comprehensive as possible - I’ve divided it up into four sections: - Our TOP 10 Upper-body PUSHING Exercises
- Our TOP 10 Upper-body PULLING Exercises
- Our TOP 10 LOWER-BODY Exercises
- Our TOP 10 CORE Exercises
NickTumminello.com
TOP 10 UPPER-BODY PUSHING EXERCISES EMPHASIS ON CHEST, SHOULDERS, TRICEPS
NickTumminello.com Hybrid Strength Training & Conditioning
1. PUSH UPS
1B. PUSH UP PROGRESSIONS
2. DUMBBELL BENCH PRESS
3. INCLINE DUMBBELL PRESS
4. ANGLED BARBELL PRESS W/ SORINEX LANDMINE
Discover over 50 of the Best & Most Innovative Landmine Exercises using our Angled Barbell Training concepts at
www.BestLandmineExercises.com.
5. ONE ARM CABLE PRESS
6. ONE-ARM PUSH UPS
7. DUMBBELL UPPERCUTS
8. ONE-ARM OVERHEAD PRESS
9. SHOULDER TO SHOULDER PRESS
10. BAND PRESS W/SPLIT STEP
TOP 10 UPPER-BODY PULLING EXERCISES EMPHASIS ON UPPER-BACK, LATS, BICEPS
NickTumminello.com Hybrid Strength Training & Conditioning
11. ONE-ARM DUMBBELL ROW
11B. FREE STANDING ONE-ARM DUMBBELL ROW
12. LAT PULL DOWNS (ANY MACHINE)
13. PULL UPS (WIDE GRIP)
13B. PULL UPS (NEUTRAL GRIP)
14. BARBELL BENT-OVER ROW (UNDERHAND GRIP)
14B. BARBELL BENT OVER ROW (OVERHAND GRIP)
15. T-BAR ROW
16. ONE-ARM COMPOUND ROW
17. SPLIT STANCE BAND ROW
18. PEG BOARD / ROPE CLIMB
19. RECLINE ROPE PULL
20. ONE-ARM SUSPENSION ROW
TOP 10 LOWER-BODY EXERCISES EMPHASIS ON QUADS, HAMSTRINGS, GLUTES, CALVES
NickTumminello.com Hybrid Strength Training & Conditioning
21. BARBELL SQUATS
22. LEANING REVERSE LUNGE
23. BARBELL ROMANIAN DEADLIFT (RDL)
24. ONE LEG KNEE TAP SQUATS
25. ONE LEG MINI SQUAT PUMPS W/ SUPER BAND
This is just one of the great Hybrid Single Leg Strength Training exercises featured in our Secrets of Single Leg Training 2-DVD set.
www.SingleLegTraining.com
26. ONE LEG / ONE ARM RDL
27. BALL LEG CURLS
28. ANTERIOR LUNGES
29. LOW CABLE, ONE LEG/ ONE ARM RDL
30. ONE LEG, BALL HIP BRIDGE + LEG CURL
TOP 10 CORE EXERCISES EMPHASIS ON ABS & OBLIQUES
NickTumminello.com Hybrid Strength Training & Conditioning
31. PLATE CHOPS
- Chop weight plate as fast as you can control on the up and down swing.
32. BALL PLATE CRUNCH
33. BALL PIKE / ROLL OUT
Our video of this exercise was #2 on YouTube’s list of the Top 5 Most Viewed Fitness Videos of 2011.
34. REVERSE CRUNCH
- Do not use momentum. Keep the action slow and controlled
35. ONE ARM PLANK W/ LATERAL REACH
- Keep your shoulders level to the ground
36. MEDICINE BALL SIDE LEAN
37. MEDICINE BALL TIGHT ROTATIONS
- Perform the action as fast as possible
38. BAND TIGHT ROTATIONS (MIXED GRIP)
39. HANGING KNEE TUCKS
40. ANGLED CABLE SIDE LEAN
ABOUT THE AUTHOR
Coach Nick Tumminello has become known as “the trainer of trainers.” He’s the owner of Performance University International, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals all over the world. He’s also the hybrid training expert for Team Jaco clothing. Nick lives in Fort Lauderdale Florida were he trains a select group of clients and teaches mentorships. Check out his DVDs, seminar schedule and very popular fitness blog at NickTumminello.com.