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Online Training Guide:
Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V
Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball
Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists
Chest Exercises
Chest Press Machine
Pec
Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar FWBP
Cable
Cross
Assisted Dips
Shoulder Exercises
Lateral Raise with Dumbbells
Front
Raise
Internal Rotation
External Rotation
French Curls / Rear Delt Machine
Reverse
Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells
Back Exercises
Front Lat Pull Downs
Low Back /
Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent
Over Row
45 Degree Torso Raise - Back Extension
Straight Leg Dead Lift
Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips
Biceps Exercises
Bicep
Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl
Quadriceps/ Hamstrings/Glutes
Leg
Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip
Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs
John Hanrahan is a nationally recognized fitness expert having been named by
Men’s
Journal, GQ,
Allure,
Glamour and other
national publications
as one of America’s top fitness trainers.
JOHN HANRAHAN
NSCA, Certified Strength &
Conditioning Specialist
NSPA, CPT & CCS
John Hanrahan:
* Featured in GQ as "The Guy You Need to Know for Fitness"
* Proclaimed in Men's Journal "as one of America's Best Personal Trainers" 2007
* Featured in Allure Magazine as "L.A.'s Best Personal Trainer 1999.