OX1
Exercises By Muscle Group

Choose Your Muscle Group

Below you will find the suggested the equipment and body part. Simply click the muscle group icon to see suggested excercise.

Shoulders

Chest

Triceps

Biceps

Back

Legs

ABS

Shoulders

shoulers

Stacker position – belt; Bands position – 1; Location – waist.
Target Muscle Area: Middle/Front Shoulder, Triceps.
Standing or seated.
Grab handles with knuckles-up grip (Strap in front of forearm).
Begin with elbows bent and out to the sides.
Reach as high as possible without trying to bring hands together.
Additional instructions and further details available here.
Arm path directly out to the sides of the body
Try to keep elbows directly under handles (vertical forearms).

Stacker position – belt; Bands position – 1; Location – waist.
Target Muscle Area: Middle Shoulder.
Standing or seated.
Grab handles with knuckles-up grip (Strap below forearm).
Begin with arms flared out to the sides.
Arm path directly outward in line with shoulders.
Arms should not surpass shoulder height.
Other versions:
Hammer grip (Strap in front of forearm).
Target Muscle Area: Middle/Front Shoulder.
Reach as high as possible without trying to bring hands together.
Palm-up grip (Strap below forearm).
Target Muscle Area: Front/Middle Shoulder.
Bring hands to a height just above the head.

Stacker position – belt; Bands position – 1; Location – waist.
Target Muscle Area: Front Shoulder, Triceps.
Standing or seated.
Grab handles with hammer grip (Strap inside of forearm).
Begin with elbows bent and forward.
Reach as high as possible.
Arm path in front of shoulders.
Try to keep elbows directly under handles (vertical forearms).
Additional instructions and further details available here.

Stacker position – belt, Bands position – 1, Location – waist.
Target Muscle Area - Front/Middle Shoulder.
Standing or seated.
Grab handles with knuckles-up grip (Strap below forearm).
Begin with arms partly raised in front.
Arm path directly in front of shoulder.
Raise hands just higher than head.
Additional instructions and further details available here.
Other version:
Hammer grip (Strap inside of forearm)
Target Muscle Area: Front Shoulder.

Stacker position – stirrup; Bands position – 3; Location – feet.
Target Muscle Area: Rear Shoulder, Upper back.
From one set to the next or one workout to the next, alternate which band is in front of the other.
Grab handles with knuckles-up grip.
Begin with arms extended downward.
Arm path directly outward in line with shoulders.
Pull elbows as high as you can.
Additional instructions and further details available here.

Stacker position – stirrup; Bands position – 3; Location – feet.
Target Muscle Area: Shoulder, Upper Back Biceps.
From one set to the next or one workout to the next, alternate which band is in front of the other.
Grab handles with knuckles-up grip.
Begin with arms extended downward.
Arm path directly outward in line with shoulders.
Keep forearms hanging down, in line with respective band.
Arms should not surpass shoulder height.
Additional instructions and further details available here.

Stacker position – stirrup; Bands position – 1; Location – feet.
Target Muscle Area: Outer/Upper Back, Rear Shoulder, Biceps.
Shoulder-wide split-foot stance and knees slightly bent.
Grab handles with hammer grip.
Opposite hand or forearm on knee for support.
Begin with arm extended downward.
Arm path close to torso.
Pull elbow as far back and up as you can.
Additional instructions and further details available here.
Other versions:
Palm-up grip.

Chest

Stacker position – belt; Bands position – 1; Location – just below chest.
Target Muscle Area: Middle/Upper Chest, Front Shoulder, Triceps.
Standing or seated.
Grab handles with knuckles-up grip (Strap below or inside of forearm).
Begin with elbows bent and out to the sides.
Horizontal/flat arm path just below shoulders.
While extending elbows, cross forearms as much as possible.
With each rep, alternate which arm goes above/below the other.
Additional instructions and further details available here.

Stacker position – belt; Bands position – 1; Location – just below chest.
Target Muscle Area: Upper Chest, Front Shoulder, Triceps.
Standing or seated.
Grab handles with knuckles-up grip (Strap below or inside of forearm).
Begin with elbows bent and out to the sides.
Arm path slightly upward, hands reaching eye level.
While extending elbows, cross forearms as much as possible.
With each rep, alternate which arm goes above/below the other.
Additional instructions and further details available here.

Stacker position – belt; Bands position – 1; Location – just below chest.
Target Muscle Area: Upper Chest, Front Shoulder, Triceps.
Standing or seated.
Grab handles with knuckles-up grip (Strap below or inside of forearm).
Begin with elbows bent and out to the sides.
Arm path slightly upward, hands reaching eye level.
While extending elbows, cross forearms as much as possible.
With each rep, alternate which arm goes above/below the other.
Additional instructions and further details available here.

Triceps

Stacker position – belt; Bands position – 1; Location – just below chest.
Target Muscle Area: Triceps.
Standing or seated.
Grab handles with knuckles-up grip (Strap below or inside of forearm).
Keep elbow out to the side and slightly forward.
Begin with elbow bent and hand in front of chest.
Try to fully extend arm.
Additional instructions and further details available here.
Other version:
Hammer grip (Strap inside of forearm).
Target Muscle Area: Triceps.

Stacker position – belt; Bands position – 1; Location – waist.
Target Muscle Area: Triceps.
Grab handles with hammer grip (Strap initially outside of forearm).
Standing or seated.
Bring hand behind your head/neck area.
Begin with hammer grip and arm bent.
Try to fully extend elbow.
Elbow will naturally point diagonally between forward and to the side.
Additional instructions and further details available here.
Other version:
Begin with palm-up grip behind your head/neck area.

Stacker position – stirrup; Bands position – 1; Location – traps/shoulders.
Target Muscle Area: Triceps.
Standing or seated.
Grab handles with knuckles-up grip (Strap above forearm).
Begin with arms bent.
Keep upper arms fixed alongside rib cage.
Forearm path directly in front of upper arm.
Try to fully extend elbow.
Additional instructions and further details available here.
Hammer grip (Strap inside of forearm).
Other versions:
Underhand grip (Strap above forearm).

Stacker position – stirrup; Bands position – 1; Location – traps/shoulders.
Target Muscle Area: Lower Chest, Front Shoulder, Triceps.
Standing or seated.
Grab handles with hammer grip (Strap inside of forearm).
Begin with elbows bent and pointing directly to the rear.
Hands travel alongside body.
Try to fully extend elbows.
Additional instructions and further details available here.

Biceps

Stacker position – stirrup; Bands position – 3; Location – feet.
Target Muscle Area: Biceps.
Knees very slightly bent.
Grab handles with palm-up grip.
Begin with arms hanging down and facing each other.
Keep upper arms fixed in vertical position.
Bring hand as high as possible.
Once returned to starting position, repeat with other side.
Additional instructions and further details available here.

Stacker position – stirrup; Bands position – 3; Location – feet.
Target Muscle Area: Biceps.
Knees very slightly bent.
Grab handles with palm-up grip.
Begin with arms hanging down.
Keep upper arms fixed alongside rib cage.
Forearm path directly forward of upper arm.
Bring hands as close as possible to shoulders.
Additional instructions and further details available here.
Other versions:
Hammer grip.
Knuckles-up grip.

Stacker position – stirrup; Bands position – 1; Location – feet.
Target Muscle Area: Biceps.
Knees very slightly bent.
Grab handles with palm-up grip.
Torso leaning slightly back.
Begin with forearms hanging forward.
Keep upper arms fixed alongside rib cage.
Bring hands as close as possible to shoulders.
Additional instructions and further details available here.
Other versions:
Hammer grip.
Knuckles-up grip.

Leg

Legs

Stacker position – belt; Bands position – 2 and 3 (stronger band in pos.2); Stacker location – waist; Ankle strap location – feet.
Target Muscle Area: Thigh, Butt.
Feet pointing slightly outward.
Try to descend until thighs parallel to floor.
Keep knees in direct line between ankles and hips.
Keep knees from reaching beyond front of toes.
Try to keep torso as erect as possible but torso naturally leans forward near the bottom.
If beginning from bottom, initial ascent to top position counts as the first rep.
Additional instructions and further details available here.

Stacker position – stirrup; Bands position – 3; Location – feet.
Target Muscle Area: Butt, Hamstrings, Low Back.
Begin with hips bent, chest out, shoulders back, head in line with spine.
Keep knees in slightly-bent position throughout the movement.
Move to standing position by pushing hips forward.
Return to bent-over position by hinging at the hip and allowing buttocks to shift back.
Additional instructions and further details available here.

Stacker position – belt; Bands position – 3; Stacker location – waist; Ankle strap location – feet.
Target Muscle Area: Thigh, Butt.
Shoulder-width split-foot stance with feet pointing straight ahead.
Distance between front heel and rear knee should be a bit longer than shoe-length.
Keep torso as erect/vertical as possible.
Keep front knee from reaching beyond front of toes.
If beginning from top, try to descend until both knees reach about 90 degrees, without knee touching floor.
If beginning from bottom in split stance, initial ascent to top position counts as the first rep.
Additional instructions and further details available here.

Stacker position – belt; Bands position – 2; Stacker location – waist; Ankle strap location – feet.
Target Muscle Target Muscle Area: Thigh, Butt.: Side Abs.
Feet pointing slightly outward.
Place forearms and/or hands on sturdy support so that upper back is very slightly below hip height at start.
Descend until thighs parallel to floor.
Keep knees in direct line between ankles and hips.
Keep knees from reaching beyond front of toes.
If beginning from bottom, initial ascent to top position counts as the first rep.
Additional instructions and further details available here.

Stacker position – belt; Bands position – 2&3; Stacker location – waist (D-rings forward); Ankle strap location – feet.
Target Muscle Area: Thigh, Butt.
Stance is the widest and most open-hipped that will still allow comfortable descent to bottom position.
Feet pointing in same direction as the whole leg.
Try to descend until thighs parallel to floor.
Keep knees from reaching beyond front of toes.
Try to keep torso as erect as possible but torso naturally leans forward a little.
If beginning from bottom, initial ascent to top position counts as the first rep.
Additional instructions and further details available here.

Back

Stacker position – stirrup; Bands position – 1; Location – feet.
Target Muscle Area: Outer/Upper Back, Rear Shoulder, Biceps.
Shoulder-wide split-foot stance and knees slightly bent.
Grab handles with hammer grip.
Opposite hand or forearm on knee for support.
Begin with arm extended downward.
Arm path close to torso.
Pull elbow as far back and up as you can.
Other versions:
Additional instructions and further details available here.
Underhand grip (palm up)

Stacker position – stirrup; Bands position – 1; Location – feet.
Target Muscle Area: Outer/Upper Back, Rear Shoulder, Biceps.
Knees very slightly bent.
Grab handles with palm-up grip.
Begin with arms forward.
Arm path close to torso.
Shoulders kept down and shoulder blades squeezed together.
Pull elbow as far back and up as you can.
Additional instructions and further details available here.
Other versions:
Hammer grip.
Target Muscle Area: Outer/Upper Back, Rear Shoulder, Biceps.
Wide (elbows out):
Knuckles-up grip. Arm path away from torso.
Target Muscle Area: Rear Shoulder, Upper Back, Biceps.

Abs/Core

Stacker position – stirrup; Bands position – 1; Location – feet.
Target Muscle Area: Side Abs.
Hammer grip (palm in).
Knees very slightly bent.
Begin with bend at the waist toward the band side.
Bend as far as you can to the opposite side.
Path is directly sideways without any forward or backward bending.
Additional instructions and further details available here.

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Exercises By Muscle Group

Choose Your Muscle Group

Shoulders

Chest

Triceps

Biceps

Legs

Back

Abs/Core

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Online Classes

OX1 Exercises By Muscle Group

Choose Your Muscle Group

Shoulders

Chest

Triceps

Biceps

Legs

Back

Abs/Core

OX1
Exercises By Muscle Group