For Robin, Until Next Summer

Upper Body

-Chest Press with cables, free weights, machine or tubing: Standing or bench(flat, incline, decline)
-Pectoral Fly with cables, free weights, machine or tubing: Standing or bench
-Push Up: Flat, incline, decline
-Lat Pulldown with straight bar, cables, tubing: Sitting or kneeling

-Pull Up/Chin Up: Assisted or unassisted

-Lat Row single or double arm with cable or free weight: Standing, bent over, sitting or bench
-Overhead Press with free weight, straight bar, cable or tubing: Standing or sitting
-Lateral and Front Raises with cable, free weights or tubing: Standing or sitting
-Rear Deltoid Fly with cable, free weights or tubing: Bent over standing or seated
-Bicep work with straight bar, cables, free weights or tubing: Standing or sitting
-Tricep work with cables, free weights or tubing: rope extensions, straight bar pushdown, bench kickbacks, overhead extensions or dips

CORE

-Planks: Regular, side(include hip raises), from higher elevation, from BOSU, include alternating knee-ins, from Physio Ball

-SuperMan: alternating limbs or all simultaneous

-Side Bends: Cable tension, free weight, overhead w/ medicine ball or dumbbell
-Wood Chops: High-to-Low, cable tension, free movement w/medicine ball or free weights
-Oblique: side crunches(from BOSU), weighted twists from bench, side planks, wood chops
-Cable Rotations: Level(10 o'clock-2 o'clock), High-to-Low(wood chop), Low-to-High(think golf swing)
-Crunches: Legs crossed, feet flat, feet elevated, from BOSU, reverse(knees to chest), descending roll backs(on decline bench)
-Leg Lifts: Use caution!
-Decline Bench Knee Ups
-Decline Bench Leg Thrusts

Lower Body

-Free Squats: Alignment(regular, narrow & wide stance), add medicine ball or dumbbells for resistance, Isometric holds, on BOSU, single leg squats
-Machine Work: Press, Calf Raise, Curl, Extension, Inner/Outer
-Lunge: Forward, Reverse, Walking Lunges, Lateral, Curtsey
-Step Ups
-Hip Raises: Glute emphasis, feet on BOSU, single leg isolation
-Glutes: Physio ball roll ins, single leg squats, reverse leg extensions, Curtsey lunges
-Jumping Jacks

-B