WORKOUT BUILDER (STEP 1 OF 6)

NOTE: exercises that target the neck will challenge the cervical portions of some members of the ERECTOR SPINAE MUSCLE GROUP (specifically the iliocostalis group, longissimus group, spinalis and multifidus).

Select MIDDLE & LOWER BACK for exercises that target the middle and lower portions (thoracic and lumbar regions) of each of these muscles.

Main muscles targeted:

• PECTORALIS MAJOR
• PECTORALIS MINOR

Main muscles targeted:

• BICEPS BRACHII
• BRACHIALIS

Main muscles targeted:

• FOREARM MUSCLES (flexor group, extensor group, supinator, pronator group)
• BRACHIORADIALIS

Main muscles targeted:

• DELTOIDS (anterior deltoid, lateral deltoid, posterior deltoid)
• ROTATOR CUFF COMPLEX (supraspinatus, subscapularis, infraspinatus, teres minor)
• SERRATUS ANTERIOR

Main muscles targeted:

• TRAPEZIUS
• RHOMBOIDS

Main muscles targeted:

• LATISSIMUS DORSI (anterior deltoid, lateral deltoid, posterior deltoid)
• ERECTOR SPINAE GROUP (iliocostalis group, longissimus group, spinalis, quadratus lumborum, multifidus)
  
  

NOTE: the uppermost portion of the iliocostalis group, longissimus group, spinalis and multifidus is located in the neck region.

Select HEAD & NECK to target the upper portion (cervical region) of each of these muscles.

Main muscles targeted:

• ABDOMINALS (rectus abdominis, transverse abdominis)
• OBLIQUES (external obliques, internal obliques)
  
  

NOTE: the uppermost portion of the iliocostalis group, longissimus group, spinalis and multifidus is located in the neck region.

Main muscles targeted:

• HIP FLEXORS (iliacus, psoas major, sartorius, tensor fasciae latae)
• GLUTEUS MAXIMUS (external obliques, internal obliques)
  
• HIP ABDUCTORS (gluteus medius, gluteus minimus, piriformis)
• HIP ABDUCTORS (adductor magnus, adductor longus, adductor brevis, pectineus, gracilis)
  
  

This selection also includes exercises that target the PELVIC FLOOR MUSCLES (levator ani, coccygeus).

Main muscles targeted:

• TIBIALIS ANTERIOR
• CALF MUSCLES (gastrocnemius, soleus)