Partial List of
Assistance Exercises

By Arioch
  Growth Factor 1    
Exercises for the Lower Back and Hamstrings:
  • Good Mornings
  • Glute Ham Raise
  • High Repetition Deadlifts (done with glutes pushed to the rear, only lowered to just below knee level)
  • Reverse Hyper Extensions
  • Pull Throughs

Exercises for the Hamstrings:

  • Manual Hamstring Curl
  • Leg Curls (this is the least effective of the entire list)

Exercises for the Hip Flexors:

  • Kneeling Squats
  • Ultra-Wide Sumo Deadlifts
  • Overhead Squats (done to a low box with a sumo stance)
  • Spread Eagle Sit Ups
  • Heavy Step Ups

Exercises for the Abdominals:

  • Weighted Sit Ups
  • Medicine Ball Throws (on decline board)
  • Standing Ab Pull Downs
  • Ab Bench
  • Hanging Leg Raise

Exercises for the Obliques:

  • Russian Twist
  • Weighted Side Bends
  • Atlas Twist
  • Weighted Sit Ups (on decline board with twist)

Exercises for the Quads:

  • Belt Squats
  • Split Squats
  • Front Squats
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