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Exercise Database

This page, created with information provided by Windermere High School PE Director Brad White, provides an overview of the 16 stations comprising the Windermere Community Fitness Park, along with a summary of the broad range of exercises you can expect to learn over time.
The Windermere Community Fitness Park has been open for a couple of months and the response from the community has been really positive. On any evening you can expect to see people working out, teens hanging out, families exploring the equipment, and kids playing on it. Any guesswork as to what to do with all these exercise stations has been eliminated now that Our Exercise Database has been published. Compiled by Windermere High School PE Director Brad White, the exercise database lists common exercises for each of the 16 stations of the fitness park.
Table of Contents
Some things to know…
Before we present the exercise database, it’s a good idea to get to know some familiar anatomical terms we use to describe how the body moves. Let’s briefly explore these major planes of movement and types of movements.
Let's become familiar with some common terms…
There are many common terms used in physical education to describe the human body, body position, body components and the exercises that challenge our body to get stronger. Many of these terms are familiar to those who have followed a course of weight training or participated in fitness programs.
Anatomy Terms: | |
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Anatomical position | Anatomical position is a neutral reference position where the body is standing upright directly facing forward. The feet are flat and directed forward. The arms are at the body’s sides with the palms facing forward |
Frontal (Coronal) plane | Divides the body into anterior (front) and posterior (back) portions |
Transverse plane | Divides the body into superior (upper) and inferior (lower) portions |
Sagittal plane | Vertical plane that divides the body into right and left sides |
Midsagittal plane | Divides the body at midline into equal right and left sides |
Oblique plane | Divides the body at an angle |
Anterior | At or near the front of the body (front view) |
Posterior | At or near the back of the body (back view) |
Supine | A position with the body facing up. It can also refer to the palm of the hand |
Prone | A position with the body facing down. It can also refer to the palm of the hand |
Midline | An imaginary vertical line that divides the body equally (right down the middle) |
Medial | Nearer to midline (side view) |
Lateral | Farther from midline (side view) |
Superior | Toward the head away from the lower part of the body (bird’s-eye view looking down) |
Inferior | Away from the head towards the lower part of the body (bottom view looking up) |
Superficial | Close to the surface of the body |
Deep | Away from the surface of the body |
Proximal | Nearer to the origination of a limb |
Distal | Farther from the origination of a limb |
Muscle Terms: | |
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Agonist | A muscle that contracts to generate the main force of an action is called the prime mover or the agonist for that action |
Antagonist | A Muscle that perform the paired and opposing action to the agonist is called the antagonist |
Synergists | Synergists are muscles that assist the prime mover in its role |
Stabilizers | Stabilizers act to keep bones immobile when needed |
Muscle contraction | There are three main types of muscle contraction for our purposes: concentric eccentric and static |
Concentric contraction | Refers to a muscle contracting to overcome and move a load. A bicep curl is an example |
Eccentric contraction | Refers to muscle action in which the muscle lengthens while contracting. The lowering phase of a pull-up performed slowly is an example |
Isometric contraction | Refers to a muscle contracting maximally but does not move or overcome a load. Pushing maximally against a wall is an example |
Common Muscles: | |
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Biceps | Muscles on the front of the upper arm, flexors of the elbow joint |
Triceps | Muscles on the rear of the upper arm, extensors of the elbow joint |
Forearms | A group of muscles below the elbow controlling actions at the elbow, wrist and fingers |
Medial deltoids | The side shoulder muscles |
Front deltoids | The front shoulder muscles |
Rear deltoids | The rear shoulder muscles |
Trapezius | Triangular large muscle spanning upper to mid back controlling actions of the shoulder girdle and scapula |
Rhomboids | Deeper mid-back muscles controlling the scapula or shoulder blades |
Pectoralis major | Chest muscles used in pushing actions |
Latissimus dorsi | Main back muscles used in pulling actions |
Erector spinae | Extensor muscles running superficial to deep and parallel to spine |
Rectus abdominis | Spinal flexor muscles on the front of the abdomen wall |
External oblique | Muscles on the sides of the abdomen |
Gluteus maximus | These are butt muscles |
Hamstrings | A muscle group on the back of the upper thigh controlling knee flexion and extension of the leg at the hip |
Quadriceps | A muscle group on the front of the thigh controlling knee extension and flexion of the leg at the hip |
Calf | A muscles group on the back of the lower leg controlling plantar flexion (moving up on toes) |
Workout Terms: | |
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Resistance | Is the load applied to a muscle during an exercise ideally not too heavy nor too light a load |
Set | A set refers to a series of repetitions performed during an exercise usually until some fatigue is felt |
Repetition | A repetition is one cycle of the basic movement of an exercise |
Circuit | A series of exercises performed one after another |
Compound | Refers to an exercise involves multiple muscles and joints |
Functional | Refers to practical, compound exercises that duplicate actions from real world or sport activities. |
Muscle fatigue | Refers to the feeling of your muscles getting tired and slowing during a set of repetitions of an exercise |
Muscle soreness | A delayed response to a weight training session where there is a feeling of tightness in the muscles and discomfort upon stretching 1 to 2 days post workout |
Pike | A straight body folded at the waist (a “V”) |
High plank | Top of push-up position |
Plyometric | An explosive, bouncy movement. Examples of plyometric exercises include squat jumps and box jumps |
Aerobic | Steady state exercise that you can maintain without fatiguing |
Anaerobic | An intense, short bout of exercise that leaves you breathing hard |
Core | The muscles from the base of the neck to the pelvis which stabilize or move the torso |
Neutral posture | Refers to standing tall through the spine chest open, belly long, core muscles engaged by pulling inwards (i.e. navel towards your spine) at a point 4" below the belly button |
Here are the exercises you might want to learn…
In the tables below you’ll find exercises listed for each of the 16 stations comprising the Windermere Community Fitness Park. Common and easier exercises appear before more difficult exercises for any station. Always warm-up with a walk, easy joint mobilization movements and some stretching before tackling resistance exercises!

Station 1: Multi Pole
Station #1 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Multi Pole | The Multi Pole station provides high, mid and low level anchor points for common fitness park accessories such as suspension training straps (like the TRX) and stretchy bands. Nearly all exercises performed by anchoring accessories to the Multi-Connection Post could be considered to be closed-chain with full-body engagement. In simple terms, any exercise performed here will use lots of muscles and joints because you'll be standing.
Click here to visit the Multi Pole page |

Station 2: Rope Climb
Station #2 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Rope Climb | Hands and feet Hands only Hold + knee raise Hold + straight leg raise L-sit hold or L-sit climb Inverted hold or climb | Climbing is a universal movement we all learn as toddlers, perfect as children, and neglect as adults. The action of climbing, pulling upwards, involves muscles of the upper body like the arms, shoulders, chest and back. It also uses the muscles of the mid-section of the body front and rear, muscles we refer to as core muscles. These join the upper and lower body, and act as stabilizers in all full-body movements like climbing. In most climbing variations the legs hug the rope. This engages the muscles of the hip (the glutes and hip flexors), the muscles of the thigh (the quads and hamstrings), and the muscles of the lower leg (flexors and extensors of the ankle)
Click here to visit the Rope Climb page |

Station 3: Parallel Bars (35" bar)
Station #3 (35" bar) There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Parallel Bars (35" bar) | 35” bar (lowest of 3 bars):
This is accessible to and useful for those in wheelchairs or doing re-habilitation
| The exercises on the left all begin with grabbing the bar. The actions possible here include pulling against the bar: using the pulling muscles of the upper body (back, rear shoulders, biceps), and pushing against the bar to use the pushing muscles of the upper body (shoulders, chest, triceps). Pushing or pulling against the bar also offsets the weight of the body allowing appropriate loading of the legs muscles: glutes, hamstrings, quads, etc. | Here are some exercise and related resources for people in wheelchairs from Physical Therapists Bob Schrupp and Brad Heineck, who have over 60 years of combined experience in the physical therapy field: https://www.youtube.com /c/BobBrad/search?query=wheelchair Click here to visit the Parallel Bars page |
Station 3: Parallel Bars (46" bar)
Station #3 (46" bar) There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Parallel Bars (46"bar) | 46” bars: This pair of parallel bars provides an opportunity to perform a variety of exercises such as: supports, dips, swings, travels, planks, planches, inverted positions
1. Supports: 2. Dips: 3. Swings: 4. Travels: 5. Plank: 6. Planche: 7. Inverted positions: | 1. Supports: The body is above the bar with straight arms
2. Dips: The body is lowered and raised. Arms start straight, bend to some degree at the elbow, and straighten again 3. Swings: As with "Supports" (above), the body is above the bar with straight arms 4. Travels: Walking straight arms along the length of the bars 5. Plank: These exercises involve planking above the parallel bars 6. Planche: A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms 7. Inverted positions: These exercises involve hanging under the bars | One of the most practical stations in the Windermere Community Fitness Park, the set of three Parallel Bars is home to dozens of exercises primarily for the upper body muscles (shoulders, chest, back, arms) and mid-section, aka the core muscles, which include the abdominals, hip flexors and obliques. Upper body exercises performed on the Parallel Bars can be categorized as "pushing" and "pulling" exercises, and "static" exercises (where the upper body is the anchor, the mid body does the work, and the lower body provides the resistance)
Click here to visit the Parallel Bars page |

Station 4: Low Rings
Station #4 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Low Rings | 1. Standing and leaning:
2. Feet suspended, prone: 3. Kneeling: 4. Assisted with hands on rings: 5. One foot-suspended: | These rings act like a suspension trainer like a TRX or Human Trainer. Most TRX suspension training exercises will be possible on these two units with rings positioned 20" above the surface. These include the following categories of exercises:
1. Standing and Leaning: Forward for pushing muscle exercises, backward for pulling muscle exercises 2. Feet suspended with body facing down (prone): These plank-style exercises all engage the core stabilizer muscles of the mid-section, front and rear 3. Kneeling with hands on rings: Like exercises 2 and 3 above, kneeling-based exercises engage the core muscles of the mid-section, front and rear 4. Hands on rings for assistance: These exercises involve offsetting your body weight while using the muscles of the legs 5. One foot in a ring: Exercises where one foot is attached to the ring places the load on the other leg muscles and challenges balance | The Low Rings is an understated name for a station with so much potential for performing interesting exercises. As mentioned, this station acts much like a suspension trainer, a set of adjustable straps like the popular TRX device. One minor issue is with the rings themselves which are relatively small and may be difficult to place your feet into for "feet suspended" actions.
The Low Rings station was given the nickname "Robot Arms" by one of the moms using the fitness park. The resemblance of the station's hanging rings and corrugated coverings to the arms of the robot from the ancient series Lost In Space can be appreciated. Click here to visit the Low Rings page |

Station 5: Press Machine
Station #5 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Press Machine | 1. Squat:
Actions and muscles involved 1. Shoulder Press: Actions and muscles involved 3. Seated Chest Press: Actions and muscles involved |
This double station allows for squats and shoulder press on one side, and seated chest press on the other side:
1. Squat: Crouch, with shoulders under pads; rise to a stand using glutes, not low back 2. Shoulder Press: Stand with hands at shoulders, pressing up on the pads; press the pads overhead; keep elbows slightly ahead of shoulders for safety 3. Seated Chest Press: Press the bars away; keep elbows slightly ahead of shoulders for safety | The Press Machine is a duplex station with a squat and shoulder press combo on one side and a chest press on the opposite side. These two units were included in the fitness park design because most users can relate to the resemblance as standard weight room machines and know intuitively how to use them.
CAUTION: Please be careful when using the squat side of the Press Machine! Always support the weight of the padded bar when adjusting the load knob. Failure to do so may result in the padded bar descending quickly possibly striking the user. Never allow children to stand under the padded bar as it is being adjusted! Click here to visit the Press Machine page |

Station 6: Peg Travel
Station #6 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Peg Travel | 1. Hanging:
2. Travel: 3. As anchor for suspension trainer: |
The Peg Travel station is multi-practical. It can be used for:
1. Hanging-based work: Hang to strengthen grip muscles or to perform core exercises. Hang from the pegs or bulbs for variety. Larger diameter objects like the bulb further challenge grip strength. Ideal for rock climbers! 2. Travel-based work: Travel the length of the bar with Ape Swings and engage your entire body. Tough for adults to do 3. Anchor point for TRX-based work: Anchor a TRX and enjoy a spacious area to workout with a comfortably padded surface | At first glance, you might miss the potential of the Peg Travel Station. It looks like a hand-over-hand overhead travel ladder in a kids playground. Kids are great at this full-body action but adults, proportionately much heavier than kids, find this action really tough and might overlook its usefulness for other exercises. Simply hanging from the bar or pegs until you can't provides a great full-body stretch while actually improving your grip strength. There is no better place to anchor a suspension trainer than over the high top support of the the Peg Travel station.The ground padding under this station is deeper and softer than the other stations.
Click here to visit the Peg Travel page |

Station 7: Vertical Cargo Net
Station #7 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Vertical Cargo Net | 1. Climb:
2. Assisted climbing: 3. Assisted squat: 4. Stretching: |
The Vertical Cargo Net, by design invites you to climb, hang, stretch, and use the net for assistive purposes
1. Climb over the net: This comprehensive action uses muscles and joints of the upper body, mid-section or core, and lower body 2. Assisted climbing movements: Ideal upper body work for those in a wheelchair or using a walker. 3. Assisted squat movements: Offers gradual loading of the legs offset by the upper body holding the net 4. Stretching movements: A myriad of stretches is possible using the Vertical Cargo Net. The movement of the netting while holding onto it for stretching adds a balance challenge | Most among all the 15 stations of the WCFP, the Vertical Cargo Net invites the imagination to create, explore and invent movements and ways of using this tactile and mobile station. Those with sensitive hands or joints may want to wear gloves as the nylon rope making up the netting is quite rough.
Click here to visit the Vertical Cargo Net page |

Station 8: Swedish Ladder
Station #8 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Swedish Ladder | 1. Hang:
2. Hanging leg raise: 3. Supports: 4. Plank (feet use the bar): 5. Plank (hands use the bar): 6. Elevated mountain climber: 7. Inverted poses: 8. Handstand training: 9. Triceps Duck-under: 10. Bulgarian split squat: 11. Nordic curl: 12. Glute bridge: 13. Calf raise: 14. Push-up (feet on bar): 15. Dragon Flag: 16. Human Flag: 17. Stretching / Flexibility / mobility: 18. Attachment points for stretch bands: | 1. Hang:
Improves grip strength. Also great for spinal traction and decompression and stretching the lats. The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders. 2. Hanging leg raise: Improves grip strength. Also great for spinal traction and decompression and stretching the lats. The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders. 3. Supports: No additional notes 4. Plank (hands use the bar): Core work: anti-flexion/extension, isometric hold. Also improves shoulder stability. 5. Plank (feet use the bar): Core work: anti-flexion/extension, isometric hold. Also improves shoulder stability. 6.Elevated mountain climber: For the core area: helps train hip flexion. Develop endurance or strength, depending on time, difficulty 7. Inverted poses: No additional notes 8. Handstand training: Core work: anti-flexion/extension, isometric hold. Also improves shoulder stability. 9. Triceps Duck-under: The push/press action means triceps isolation. At the core this exercise works anti-flexion 10. Bulgarian split squat: The single-leg press action works quads, glutes, hamstrings 11. Nordic curl: The leg flexion action at the knee works the hamstrings 12. Glute bridge: No additional notes 13. Calf raise: Plantar flexion of the ankle works the calf muscles of the lower leg 14. Push-up (feet on bar): This chest press action works the pectorals, triceps, and anterior deltoid 15. Dragon Flag: At the core this exercise works anti-extension and includes an isometric hold. The lats are worked in the action of shoulder extension 16. Human Flag: At the core this exercise works anti-flexion laterally and improves shoulder stability 17. Stretching / Flexibility/ Mobility: All of these stretches work to improve an increased range of motion in the areas affected. 18. Attachment points for stretch bands: No additional notes | The Swedish Ladder station is very versatile with currently 18 exercises listed and more that you can invent as you become familiar with its structure. It's also a practical place to anchor stretchy bands.
Try folding a towel or a yoga mat over one of the bars to cushion the back when doing hanging moves Click here to visit the Swedish Ladder page |

Station 9: Low Bar
Station #9 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Low Bar | 1. Push-up: Elevated
2. Push-up: Variations 3. Push-up: Feet on bar variations 4. High plank: Hold 5. High plank: Variations 6. High plank: Side, hold 7. High plank: Side, variations 8. Rear support: Hold 9. Rear support: Variations 10. Rear support: Dip 11. Single-leg squat to bar: 12. Bulgarian split squat: 13. Hip raise: 14. Hip raise: Variations 15. Toe-tap: 16. Step-up: 17. Power step-up: 18. Two-foot hop: 19. Burpee: 20. Lateral hop: 21. L-sit: 22. Tuck support: |
1. Push-up: Elevated
Pushing or pressing uses: pecs, triceps, and front deltoid. Core muscles used to stabilize body in plank-style position 2. Push-up: Variations These variations challenge the muscles involved to operate at different angles or speeds 3. Push-up: Feet on bar variations This position involves more recruitment of the deltoids or shoulder muscles 4. High plank: Hold The core muscles are involved, statically contracted to hold the bridge position. Referred to as anti-flexion or an isometric hold 5. High plank: Variations These variations challenge the core muscles to stabilize the body while other movements are performed 6. High plank: Side hold The core muscles are involved, statically contracted to hold the side bridged position. Specifically, anti-flexion bridging laterally using obliques (side abs) in an isometric hold 7. High plank: Side, variations These variations challenge the core muscles to stabilize the body while other movements are performed 8. Rear support: Hold Core muscles are used to achieve an isometric hold. Also improves shoulder mobility 9. Rear support: Variations These variations challenge the core muscles to stabilize the body while other movements are performed 10. Rear support: Dip This action involves elbow extension using the triceps 11. Single-leg squat to bar This single-leg squat action involves the quads, glutes, and hamstrings 12. Bulgarian split squat: This single-leg squat action involves the quads, glutes, and hamstrings 13. Hip raise: The primary action here is hip extension involving the glutes and hamstrings 14. Hip raise: Variations These variations challenge the hamstrings, glutes and hip flexors at different angles 15. Toe tap: This movement promotes endurance and quickness 16. Step-up: The step-up action engages the quads, glutes and calves 17. Power step-up: In addition to #16, this variation employs an explosive plyometric jumping component 18. Two-foot hop: In addition to #16, #17, this variation employs an explosive plyometric jumping component 19. Burpee: This exercise is a combination of explosive plyometric jumping and push-ups 20. Lateral hop: This exercise employs explosive plyometric jumping laterally to promote leg quickness 21. L-sit: This static pose challenges the core muscles as they maintain isometric hold 22. Tuck support: This static pose challenges the core muscles as they maintain isometric hold | At last count, there are at least 22 different exercises and variations that can be performed using the simple Low Bar station. This station is also useful as an anchor point for stretchy bands.
Click here to visit the Low Bar page |

Station 10: Core Bench
Station #10 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Core Bench | 1. Crunch
2. Hip or leg raise: 3. Hip or leg raise: variations 4. Semi-seated position: 5. Prone position: 6. Prone position: variations 7. Quadruped position: variations On hands and knees (hands directly below shoulders) – alternating legs 8. Dragon flag: 9. Push-up: |
1. Crunch
Actions here include abdominal flexion, top-down. A straight path hits rectus abdominus and a diagonal path works the obliques 2. Hip or leg raise The action here is abdominal flexion and hip flexion working the abs and hip flexor muscles 3. Hip or leg raise: variations This works the same muscles as above but with the added challenge of asymmetric loading 4. Semi-seated position These exercise variations involve core flexion and can be performed for endurance or strength, depending on time, difficulty 5. Prone position This action challenges the posterior chain of the body's core musculature including the erector spinae, glutes and upper hamstrings 6. Prone position: variations This varaitions challenge the posterior chain of the body's core musculature including the erector spinae, glutes and upper hamstrings. Warning: do not swing into hyperextension (arch) 7. Quadruped position: variations At the core, the posterior chain (including erector spinae) are keeping the body positioned while the glutes and upper hamstrings extend the hip. When the arm is extended the posterior deltoid is engaged 8. Dragon flag Core muscles are engaged in anti-flexion action Lats and shoulders are involved in flexion (eccentric) and extension, and in isometric holding 9. Push-up This allows for a deeper push-up movement. Muscles involved include the front deltoids, pecs and triceps. At the core, anti-flexion muscles keep body straight | For every fitness centre indoors or outdoors, flat benches are standard for the shear number of uses these structures offer the fitness enthusiast. The exercises listed here are but a few of the many exercises options parallel benches provide for.
Click here to visit the Core Bench page |

Station 11: Plyo Boxes
Station #11 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Plyo Boxes | 1. Step-up march:
2. Eccentric single-leg squat: 3. Single-leg squat to box: 4. Bulgarian split squat: 5. Toe-tap: 6. Step-up: 7. Power step-up: 8. Two-foot hop (aka box jump): 9. Two-foot hop with a ¼ turn: 10. Burpee: 11. Lateral step-up: 12. Box travel: 13. Depth jump: 14. Depth jump: variations After landing on ground: 15. Hands on box: |
1. Step-up march
This is a single leg press action involving the quads, glutes, hamstrings. Generate endurance or strength, depending on time, height of step, and degree of difficulty 2. Eccentric single-leg squat The action here is hip extention (glutes, upper hamstrings) and knee extension (quads) 3. Single-leg squat to box This works the same muscles as above but with the added challenge of asymmetric loading 4. Bulgarian split squat The action here is single leg hip extension (glutes, upper hamstrings) and knee extension (quads) 5. Toe tap This action promotes endurance and quickness 6. Step-up This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated 7. Power step-up This is an explosive version of a single leg press action involving the quads, glutes, hamstrings 8. Two-foot hop (aka box jump) This explosive action engages both hip and knee extension: glutes, hamstrings, quads 9. Two-foot hop with 1/4 turn This explosive action engages both hip and knee extension: glutes, hamstrings, quads. The twist incorporates trunk muscles 10. Burpee A full-body, practical complex movement using upper and lower body 11. Lateral step-up This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated 12. Box travel This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated 13. Depth jump This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated 14. Depth jump: variations This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated 15. Hands on box There are a variety of exercises that can be performed with hands on the plyo box all of which engage the upper body muscles. See station #9, the Low Bar for details | The three plyo-boxes or plyo steps are arranged in line about 3 feet apart and stand at 16”, 20” and 24” tall. As you can see from the exercise list, there are many possibilities to include the plyo boxes in your fitness routine.
Click here to visit the Plyo Boxes page |

Station 12: Mid Bar
Station #12 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Medium Bar or Mid Bar | 1. Inverted hang:
2. Scapular row: 3. Row: 4. Row: variations 5. Push-up | Plank | Rear support: 6. Triceps duck-under: 7. Assisted squat: 8. Assisted dip: 9. Assisted side-to-side jumps: 10. Leg swing-over: 11. Elbow lever: 12. Front lever: 13. Muscle-up lead-up: |
1. Inverted hang
Creates shoulder traction to decompress the shoulder joint. At the level of the body's core, stabilizer muscles prevent spinal flexion and keep the body elongated 2. Scapular row Promotes strength in the muscles that control the scapula. This exercise teaches you to use your back muscles in the correct sequence 3. Row The actions here include shoulder extension and elbow flexion recruiting mid-back muscles, lats, and biceps. Meanwhile at the body's core, anti-flexion mid-section stabilizers prevent the body from buckling 4. Row variations Each of these variations challenge the muscles involved to operate at different angles 5. Push-up | Plank | Rear support The action here is pushing or pressing which engages the pecs, triceps, front deltoid. At the body's core, anti-flexion mid-section stabilizers keep the body rigid 6. Triceps duck-under This action isolates elbow extension (triceps) while activating the mid-section core stabilizers to keep the body straight 7. Assisted squat This is a squat action and involves hip extension (glutes and upper hamstrings) and knee extension (quads). Rising up on toes engages the calf muscles (ankle plantar flexors) 8. Assisted dip In this exercise the elbow joint starts closed and extends through the action of the triceps 9. Assisted side-to-side jumps: This exercise promotes endurance if done for longer duration at a lower intensity; and promotes power, if done in an explosive plyometric manner. Muscles involved are quads, glutes, and calves 10. Leg swing-over This exercise promotes endurance if done for longer duration at a lower intensity; and promotes power, if done in an explosive plyometric manner. Muscles involved are quads, glutes, calves in the lower body, and the shoulders as upper body anchors 11. Elbow lever This exercise powerfully engages the anti-flexion muscles of the core in an isometric hold. It is to be considered an advanced calisthenics move 12. Front lever This exercise powerfully engages the anti-extension muscles of the core in an isometric hold. In the upper body, the lats are involved in shoulder extension. It is to be considered an advanced calisthenics move 13. Muscle-up lead-up This full-body explosive exercise involves a complete chain of joints and muscles operating together as prime movers and stabilizers in this complex movement | The second of three "bar" stations, the medium height Mid Bar station consists of two bars at a height of 36”. This mid-height bar set id perfect for pushing and pulling from a variety of angles. For those looking for a perfect foot anchor for hamstring stretching, look no further than the Medium or Mid Bar.
Click here to visit the Mid Bar page |

Station 13: Balance Beam
Station #13 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Balance Beam | 1. Controlled walk:
2. Controlled walk: variations 3. Step-up: 4. Step-up: variations 5. Toe-tap: 6. Pistol squat progression: 7. Bulgarian split squat: 8. Quadruped: 9. Bear walk: 10. Nordic curl: 11. Leg swing-over: |
1. Controlled walk
This exercise promotes balance. A cane or hiking pole could be used for assistance 2. Controlled walk: variations All of these variations represent standard exercise methods to improve balance and strength 3. Step-up The step-up is a single leg press and engages hip extensors (glutes), knee extensors (quads) and can be performed to enhance endurance or strength, depending on time, height of step, and degree of difficulty 4. Step-up: variations This exercise promotes balance and endurance if done for longer a duration with lower intensity; and power if done in an explosive plyometric manner. The muscles involved in either include the quads, glutes, calves, shoulders 5. Toe-tap The toe-tap action promotes endurance and quickness 6. Pistol squat progression As a squat-type action, this exercise challenges the quads as knee extensors, and the glutes as hip extensors, assisted by the upper hamstrings 7. Bulgarian split squat This is a squat action and involves hip extension (glutes and upper hamstrings) and knee extension (quads). Rising up on toes engages the calf muscles (ankle plantar flexors) 8. Quadruped This exercise promotes balance and core strength 9. Bear walk: As with the Quadruped, this exercise promotes balance and core strength 10. Nordic curl: The action here is knee flexion, aka leg flexion, and involves the hamstrings as prime movers 11. Leg swing-over: This exercise promotes balance and endurance if done for longer a duration with lower intensity; and power if done in an explosive plyometric manner. The muscles involved in either include the quads, glutes, calves, shoulders | The Balance Beam station consists of two angled beams placed end-to-end. Each is 60” long, 6" tall on the low end and 16" tall on the high end. Balance beam exercise options are numerous and offer particular benefits to those who are working to overcome balance issues or those who want to develop nuanced balance skills.
Note: A cane or hiking pole could be used for assistance. Click here to visit the Balance Beam page |

Station 14: Parallettes
Station #14 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Parallettes | 1. Push-ups:
2. High plank + variations: 3. Step-overs or hurdles: 4. Donkey kick: 5. Pike-up: 6. Leg swing-over: 7. Crunch: 8. Planche: 9. Rear support: 10. Plank to rear support: 11. Inverted positions: (arms bent, shoulders down near bars) |
1. Push-up
Pushing movements challenge the pecs and front deltoids. Core muscles are engaged statically to prevent the body from flexing 2. High plank + variations See Low Bar, station #9, for a complete list of high plank-based exercises and descriptions 3. Step-overs or hurdles These moves challenge speed, agility and quickness, known as SAQ 4. Donkey kick This exercise promotes balance and endurance if done for longer a duration with lower intensity; and power if done in an explosive plyometric manner. The muscles involved in either include the quads, glutes, calves, shoulders 5. Pike-up The toe-tap action promotes endurance and quickness 6. Leg swing-over As a squat-type action, this exercise challenges the quads as knee extensors, and the glutes as hip extensors, assisted by the upper hamstrings 7. Crunch This is a squat action and involves hip extension (glutes and upper hamstrings) and knee extension (quads). Rising up on toes engages the calf muscles (ankle plantar flexors) 8. Planche A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms. It is a move that requires significant strength and balance. Planche movements are advanced calisthenics movements 9. Rear support This action involves scapular depression (lower trapezius), spinal extension (sitting tall) and elbow extension (arms held stiff) 10. Plank to rear support This complex, explosive movement engages major muscles and joints in the upper and lower body 11. Inverted positions Represent advanced calisthenics movements and must be approached with caution. These actions involve core muscle engagement and shoulder girdle stabilizers | The Parallettes station consists of two pairs of bars 12" tall set 20” apart, much like standard parallel bars.
Note: Many of the exercises that can be done on the 46" high bar, low bar, plyo-steps, and balance beam can be done on the parallettes. See these stations for additional exercises and their descriptions: Click here to visit the Parallettes page |

Station 15: High Bar
Station #15 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() High Bar | 1. Dead (passive) hang:
2. Active hang: 3. Arched hang: 4. Grip switch: 5. One-arm hang: 6. Ape swing: 7. Chin-up: 8. Pull-up: 9. Chin-up | Pull-up: progressions 10. Chin-up | Pull-up: variations 11. Leg raise + variations 12. Skin-the-cat: 13. Rear lever: 14. Front lever: 15. Burpee pull-up: (see station #11, exercise 10) 16. Pull-over: 17. Muscle-up: | 1. Dead (passive) hang
A fantastic full-body stretch while building grip strength 2. Active hang The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders 3. Arched hang The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders. The erector spinae group of muscles is active in the arch version 4. Grip switch This simple exercise of switching grips quickly amplifies the forearm grip muscle fatigue you'll experience 5. One-arm hang This difficult exercise was easy to do when you were seven years old. What happened? Your body mass doubled or tripled while you grip strength did not keep up. This will correct that! 6. Ape swing For those who are bored with the one-arm hang, you can add a dynamic component with the twist action 7. Chin-up This standard weight training exercise works the biceps (elbow flexion), lats (arm adduction in a coronal plane), and traps (scapular stabilizers) 8. Pull-up This standard weight training exercise works the biceps (elbow flexion), lats (arm adduction in a coronal plane), and traps (scapular stabilizers). However, the reverse grip with palms away from face reduce biceps recruitment and make the exercise a little harder 9. Chin-up | Pull-up: progressions The progressions listed on the left are designed to work you towards being able to complete an unassisted chin-up or pull-up 10. Chin-up | Pull-up: variations These variations on Chin-ups and Pull-ups work the biceps (elbow flexion), lats (arm adduction in a coronal plane), and traps (scapular stabilizers) 11. Leg raise + variations Hanging from the high bar develops grip strength, challenges scapular stabilizers (lats and lower trapezius). Meanwhile, adding any type of hip flexion (closing at the hip) incorporates the core muscles of the anterior torso (abdominals and iliopsoas complex) 12. Skin-the-cat This difficult full-body movement consists of powerful hip and spinal flexion together with a heavy torque load on the shoulder girdle complex. As mentioned, be careful when attempting this movement! 13. Rear level A variation on the above #12 where the heavy torque phase of the movement is held. Again, be very careful with this and #12! 14. Front lever This is a difficult movement requiring very good core strength and upper body strength 15. Burpee pull-up The burpee exercise is a full-body movement that involves a squat to squat thrust, a push-up, and a squat to vertical jump, in that sequence. In this variation, the vertical jump to pull-up adds a much higher degree of challenge to the upper body 16. Pull-over Another difficult action demanding upper body and core strength 17. Muscle-up Another difficult action demanding upper body and core strength | The High Bar station is easily recognizable as a pull-up bar, but from the list of exercises on the left, you can see there is so much more that can be done using the High Bar
All of the exercises listed on the left challenge upper body strength, grip strength and core strength. CAUTION: Be careful when performing ballistic-style movements that require strength and coordination! Click here to visit the High Bar page |

Station 16: Speed Ladder
Station #16 There are 15 stations to explore at the Windermere Community Fitness Park! | Exercises For each station there may be several exercises listed | Description We include a brief description for each exercise | Notes This column contains general notes relating to the station |
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![]() Speed Ladder | 1. Hops:
2. Steps: |
1. Hops:
Hops and variations are considered SAQ-style training. SAQ stands for Speed, Agility and Quickness. This style of training with ladders engages the body's core musculature for integration, the upper body for balance, and the lower body as the engine driving the movements 2. Steps Steps movements are considered SAQ-style training. SAQ stands for Speed, Agility and Quickness. This style of training with ladders engages the body's core musculature for integration, the upper body for balance, and the lower body as the engine driving the movements | The Speed Ladder station is a permanent feature incorporated into the rubber surface. And as such, presents no danger of trips or stumbles resulting from foot contact with the ladder.
The Speed Ladder also works as a ground point reference point for exercises performed on the adjacent station #1, the Multi Pole. For example, when using stretchy tubing, it helps you calibrate how far away to stand from the anchor Click here to visit the Speed Ladder page |