THE METHOD ▾ The XFormer The Method Why it Works ABS ▾ Modified Plank Forearm Plank High Plank Plank Crunch Plank to Pike Body Saw Wheelbarrow Cobra High Bar Plank Crunch Boomerang Kneeling Pike (neutral) Kneeling Crunch (flexion) OBLIQUES ▾ Side Plank Teaser Twisted Plank Crunch Snake (Twisted Plank to Pike) Twisted Saw Oblique Crunch Mermaid Torso Twist Chops / Swings LOWER BODY - LIGHT ▾ Floor Lunge Platform Lunge Carriage Lunge Lateral Lunge Power Lunge Inner Thighs Squat (light) Bridge Lift (light) Hamstring Curl LOWER BODY - HEAVY ▾ Running Man Scooter Kick Donkey Kick Spider Kick Side Lying Leg Press (high bar) Super Lunge (heavy) Squat (heavy) Skater Kick Standing Side Kick Standing Outer Thighs Bungee Kick Bridge Press (heavy) LOWER BODY - STRAPS ▾ Bird/Dog Crane Frog Kick Oblique Sweep Side Plank w/ Leg Lift Side Lying Leg Sweep Side Lying Strap Press LOWER BODY - DEADLIFTS ▾ Deadlift Progressions Step Ups Squat w/ Row UPPER BODY ▾ Sexy Back Chest Opener Newspaper Lat Pulldown Kneeling Bicep Curl Tailbone Bicep Curl Overhead Tricep Extension Hug a Tree Serve the Platter Superman Draw the Sword Heavy Chest Press Heavy Tricep Press Push-ups CARDIO OPTIONS ▾ Screamers Army Crawl Burpees Power Rounds
