Exercise X Ray 2nd Edition by Adorian Moldovan

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Author: Adorian Moldovan

• Military or Civil Defense Context: “Exercise X-Ray” could refer to a code name for a simulation or training drill designed to test the readiness and response of military or civil defense units in the event of a particular scenario. This could involve areas such as nuclear response, biohazard containment, or urban search-and-rescue operations. The “2nd” would likely indicate it is the second iteration of such an exercise.

• Fitness Context: If it’s related to fitness, “Exercise X-Ray 2nd” could refer to a workout routine, potentially focusing on strength, conditioning, or mobility, with “X-Ray” being a creative or thematic name for the exercise (perhaps involving body movements, flexibility, or core work).

Exercise X Ray 2nd Table of contents:

WIDE GRIP PULL-UPS

ASSISTED WIDE PULL-UPS

PULL-UPS (THE REGULAR GRIP)

CHINUPS (THE REGULAR GRIP)

ASSISTED PULL-UPS

COMMANDO PULL-UPS

CLOSE CHINUPS

BODY ROWS OR HORIZONTAL PULL-UPS

ONE-ARM AUSSIE/AUSTRALIAN PULL-UPS

AUSSIE/AUSTRALIAN PULL-UPS

BICEP CURLS

ASSISTED CHINUPS

ASSISTED COMMANDO PULL-UPS

DIPS

REGULAR BODYWEIGHT DIPS

BENCH-DIPS VARIATIONS

FRONT-BAR DIPS

PUSHUPS

PUSHUPS (THE REGULAR FORM AND GRIP)

PUSHUPS ON STRIPES/RINGS/TRX

SKULL CRUSHERS AND INCLINED SKULL CRUSHERS

INCLINED PUSHUPS ON RINGS OR STRIPES (TRX)

HANDSTAND PUSHUPS

PUSHUPS VARIATIONS (LEG ELEVATED)

DIAMOND PUSHUPS

TRICEPS EXTENSIONS

PLANK-TO-PUSHUPS

DECLINED PUSHUPS

INCLINE PUSHUPS

DEEP WIDE PUSHUPS

WIDE PUSHUPS

PIKE PUSHUPS

PUSHUPS (FEET ELEVATED ON A WALL)

ASSISTED PUSHUPS

LEG RAISES & ABS EXERCISES

V-RAISES

KNEES-TO-CHEST

LEG RAISES (REGULAR)

KNEE RAISES

WINDSHIELD WIPERS

KNEES-TO-CHEST-TO-L SIT

L-SITS

FLOOR LEG RAISES

FLOOR KNEES-TO-CHEST

FLOOR KNEE RAISES

SIT-UPS/CRUNCHES VARIATIONS

SIDE PLANKS

PLANKS

FLUTTER KICKS

MOUNTAIN CLIMBERS

TRX SIT-UPS

SQUATS AND VARIATIONS

BURPEES

FULL BURPEES

HIGH JUMPS

FROG JUMPS

CROUCH WALK

ALTERNATIVE JUMPING LUNGES

WALKING LUNGES

SQUATS (REGULAR)

JUMP SQUATS

SUMO SQUATS

CLOSE SQUATS

ISOMETRIC SQUAT HOLD

LIGHTWEIGHT SQUATS

HEAVYWEIGHT SQUATS

ONE-LEG SQUATS

PISTOL SQUATS (STRICT FORM)

ASSISTED PISTOL SQUATS (TRX, RINGS, BARS)

ASSISTED SQUATS (REGULAR)

BULGARIAN SPLITS

BOX JUMPS

UPHILL FROG JUMPS

STAIRS JUMPS AND STAIRS RUNNING

OTHER VARIOUS EXERCISES

JUMPING JACKS

JUMP ROPE

HILL SPRINTS

TRAIL RUN

SPRINTS OR RUNNING ON TRACK

BACKWARD RUNNING/SPRINTS ON PEAKS

FULL BRIDGES

SHORT BRIDGES

ONE-LEG SHORT BRIDGES

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