LEGS

Fundamental Exercises
1. Squat

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Conditioning Exercises
1. Hamstring Curl

Performance Exercises
1. Plyometric Squat

2. Toes Out Squat

2. Single Leg Squat

2. Reverse Lunge with Med Ball (Incorporate Med Ball)

3. Bridge Squat

3. Side Lying Squat 3. Lateral Lunge with Dumbbell (Incorporate Dumbbell)

2010 efi Corp. / J31734

BACK
Fundamental Exercises
1 Arm Pullover

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Conditioning Exercises
1. Lumber Extension

Performance Exercises
1. Plyometric Pull-up (Incorporate Plyometric release and catch)

2. Lat Pull Down

2. Supine Shoulder Adduction (Iron Cross) 2. Kneeling Reverse Fly

3. Seated Row

3. Pull-up 3. Swimmer

2010 efi Corp. / J31734

CHEST
Fundamental Exercises
1. Chest Press Bilateral

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Conditioning Exercises
1. Incline Push-up

Performance Exercises
1. Kneeling Single Arm Chest Fly

2. Incline Chest Press

2. Chest Fly

2. Kneeling Incline Single Arm Chest Fly

3. Decline Chest Press

3. Single Arm Chest Fly

3. Decline Push-up

2010 efi Corp. / J31734

SHOULDERS
Fundamental Exercises
1. Seated Shoulder Extension

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Conditioning Exercises
1. Kneeling Upright Row

Performance Exercises
1. Kneeling Cross Body Shoulder Raise with Trunk Extension

2. Seated Shoulder Flexion

2. Horizontal Shoulder Abduction

2. Supine Cross Body Shoulder Extension

3. Lateral Shoulder Raise

3. Shoulder Press

3. Plyometric Shoulder Press (Incorporate Plyometric release and catch)

2010 efi Corp. / J31734

BICEPS
Fundamental Exercises
1. Seated Biceps Curl

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Conditioning Exercises
1. Kneeling Biceps Curl

Performance Exercises
1. Kneeling Lateral Biceps Curl

2. Prone Biceps Curl

2. Preacher Curl

2. High Kneeling Biceps Curl

3. Supine Biceps Curl

3. Seated Lateral Biceps Curl

3. Kneeling Biceps Curl with Static Equilibrium (Incorporate Static Equilibrium with minimal glideboard movement)

2010 efi Corp. / J31734

TRICEPS
Fundamental Exercises
1. Triceps Press Down

FLASH Station Card

Each Flash circuit is made up of stations focusing on a different areas of concentration.

Conditioning Exercises
1. Triceps Press Down Elevated Elbows

Performance Exercises
1. Single Arm Bent Over Kickback

2. Seated Lateral Triceps Extension

2. Kneeling Triceps Kickback

2. Overhead Triceps Extension

3. Seated Triceps Kickback (Shows kneeling but can be done seated)

3. Kneeling Lateral Triceps Extension (Shows seated but can be done kneeling)

3. Triceps Dips

2010 efi Corp. / J31734

ABDOMINALS
Each Flash circuit is made up of stations focusing on a different areas of concentration.

FLASH Station Card

Fundamental Exercises
1. Cable Abdominal Crunch

Conditioning Exercises
1. Kneeling Torso Rotation

Performance Exercises
1. Lying Leg Lift

2. Incline Assisted Crunch

2. Bent Leg Incline Crunch

2. Prone Single Leg Jack Knife

3. Pullover Crunch

3. Cross Body Pullover Crunch

3. Scrunch

2010 efi Corp. / J31734

COMPOUND EXERCISES
Each Flash circuit is made up of stations focusing on a different areas of concentration.

FLASH Station Card

Performance Exercises
1. Plyometric Sprinter Start

Fundamental Exercises
1. Cardio Pull

Conditioning Exercises
1. Surfer Lat Pull

2. Rowing

2. Hamstring Curl with Abdominal Crunch

2. Prone Reverse Fly with Legs Extended

3. Incline Abdominal Crunch Squat

3. Kneeling Cross Body Shoulder Raise

3. High Kneeling Reverse Fly with Torso Rotation

2010 efi Corp. / J31734