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Kelsey Chong Exercise Library

Work Multiple Muscles - Strength

Works: legs, trunk, and arms (total body)
Works: legs, trunk, and arms (total body)
Works: Legs and triceps
Works: Legs and triceps
Works: skill to jump and land quickly
Works: skill to jump and land quickly
Upper Back DB Row
Upper Back DB Row
Dumbbell Deadlift
Dumbbell Deadlift
Works: Hamstrings, glutes, low-back, side muscles
Works: Hamstrings, glutes, low-back, side muscles
Works: Front shoulders, triceps, core
Works: Front shoulders, triceps, core
Works: Lats, biceps, forearms, core
Works: Lats, biceps, forearms, core
Pushup on Ground
Pushup on Ground
Bicep Curl
Bicep Curl
Works: Core, shoulders, triceps
Works: Core, shoulders, triceps
Works: Legs, front shoulders, core
Works: Legs, front shoulders, core
Works: Quads/Glutes
Works: Quads/Glutes
Deep Knee Bend
Deep Knee Bend

Decrease Stiffness - Soft Tissue Massage

Foot Arch - Muscle Release
Foot Arch - Muscle Release
Side Hip - Muscle Release
Side Hip - Muscle Release
Chest - Muscle Release
Chest - Muscle Release
Side Neck - Muscle Release
Side Neck - Muscle Release
Calf - Muscle Release
Calf - Muscle Release
Piriformis - Muscle Release
Piriformis - Muscle Release
Trap Neck - Muscle Release
Trap Neck - Muscle Release
Front Shin - Muscle Release
Front Shin - Muscle Release
Low Back - Muscle Release
Low Back - Muscle Release
Tricep Muscle Release
Tricep Muscle Release

Increase Range of Motion - Active Flexibility

Stretches and strengthens: Front leg hamstrings/calves, and hip flexors/glutes in rear leg
Stretches and strengthens: Front leg hamstrings/calves, and hip flexors/glutes in rear leg
Hamstring Stretch
Hamstring Stretch
Middle Split - Pushup
Middle Split - Pushup
Middle Split Slideout
Middle Split Slideout
Front Split - Front Leg Slide
Front Split - Front Leg Slide
Standing Side Split Hold
Standing Side Split Hold
Inner Thigh - Slideout
Inner Thigh - Slideout
Inner Thigh - Slideout
Inner Thigh - Slideout
Front Split - Rear Leg Slide
Front Split - Rear Leg Slide
Middle Split - Supported Hold
Middle Split - Supported Hold
Middle Split - Supported Hold
Middle Split - Supported Hold

Trunk Rotations - Twist Easier

Shoulder Rollover
Shoulder Rollover
Oblique Side Bend
Oblique Side Bend
Cross Leg Side Bend
Cross Leg Side Bend
Twist Press
Twist Press

Sample Workout Menu

Flexibility Builder

(Rotate between A1 and A2 until finished)

A1. Quad Stretch 2 x 60sec each leg
A2. Weighted Hamstring Sit-Back - 2 x 30s Holds

B1. Long Stance Pulses 2 x 20 pulses each side
B2. Deep Squat Holds (use dumbbell) - 2 x 45s Holds

C1. Round Back Curl 2 x 10 reps
C2. Calf Massage - 2 x 60s passes

 

Reduce Stiffness / Recovery Day

(Rotate between A1 and A2 until finished, then move to B1 and B2, etc)

A1. Front Thigh Release - 30-60s gentle movement while on lacrosse ball.
A2. Upper Back Release - 30-60s on lacrosse ball (between shoulder blades or on upper neck)

B1. Front Shin Release 2 x 60s moving ankle while holding ball on upper shin muscle.
B2. Calf Massage - 2 x 60s on foam roller.

C1. Quad Stretch - 2 x 60sec Holds
C2. Inner Thigh Release - 2 x 60s against wall

D1. Quad Stretch - 2 x 90s holds against wall

 

Strength Build 1

(Rotate between A1 and A2 until finished)

A1. DB Front Squats 2-3 sets, use enough weight and reps to get close to failure, but leave 1-2 reps RIR (RIR, reps in reserve)
A2. Lean Forward Pushups - 2-3 sets, 1-2 reps in reserve.

B1. DB Bench Deadlifts 2-3 sets, 2-3 reps in reserve.
B2. DB Bench Rows - 2-3 sets, go to failure (leave 0 reps in reserve)

Cooldown:

B1. Round-Back Curl - 2 x 6-8 reps, light to medium weight
B2. Deep Squat Holds - 1 x 60s hold

 

Strength Build 2

(Rotate between A1 and A2 until finished)

A1. Bench Squats 2 x 60sec Holds
A2. L-Sit Overhead Press - 2 x 30s Holds

B1. Kneeling Hip Flexor Raises 2 x 10-15 pulses
B2. Chin-Ups w/ Core Tension - 2 sets to failure

Cooldown:

C1. Cross-Leg Side Bend 2 x 8-10 reps each side.
C2. Weighted Sit-Backs (ankle) - 2 x 30s Holds