Eastside Athletics

Eastside Athletics
Medicine Ball Copenhagen Side Plank
The Side Lying Dumbbell Internal Rotation is an excellent exercise for strengthening the rotator cuff, specifically targeting the subscapularis muscle. This movement helps improve shoulder stability, mobility, and overall joint health—especially important for athletes and lifters. Use light weight and controlled movement for maximum benefit. Add this to your routine to build stronger, more resilient shoulders!
Dumbbell Shoulder Internal Rotation
The Feet Elevated Glute Bridge is a lower-body exercise that targets the glutes and hamsrtings. By elevating your feet, you increase the range of motion and engage your posterior chain more effectively. This movement is great for improving hip extension, boosting athletic performance, and enhancing overall lower-body strength. Add it to your routine and load it up for stronger glutes.
Feet Elevated Glute Bridge
The Dumbbell Shoulder External Rotation off Bench is a key exercise for strengthening the rotator cuff. By isolating the external rotators, this movement enhances joint integrity and supports overall shoulder health. Perform this exercise with controlled movement, keeping the armpit glued to the end of the bench. Muscles Worked: Infraspinatus (Primary Rotator Cuff Muscle) Teres Minor (Assists in External Rotation) Posterior Deltoid (Secondary Support)
Dumbbell Shoulder External Rotation off Bench
The Supine Hip Adduction Isometric with Ball is an effective exercise for strengthening the hip adductors, pelvic floor and core musculature. By squeezing the ball between the knees, you engage the inner thigh muscles while reinforcing pelvic control and lower-body stability. Muscles Worked: Adductors (Longus, Brevis, Magnus, Gracilis, Pectineus) Core (Transverse Abdominis, Rectus Abdominis) Pelvic Floor Muscles This exercise is great for improving hip stability and enhancing lower-body control and is a great accessory movement for athletes, rehab, and general strength training.
Supine Hip Adduction Isometric Hold with Ball
Bulldog Circuit
The Plyometric Push-Up is a high-intensity exercise designed to build explosive strength and power in the upper body. This movement enhances fast-twitch muscle activation, making it ideal for athletes and anyone looking to improve upper-body performance. Muscles Worked: Pectoralis Major (Chest) Triceps Brachii Anterior Deltoid (Shoulders) Incorporate this exercise into your training to develop upper-body speed, strength, and control. Perfect for improving athletic performance and overall fitness.
Plate Plyo Push Up
This exercise is great for building core strength while integrating upper-body power. A great option for full-body conditioning.
Plate Sit Up to Press
BOSU Jacknife
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