30inThirty™ | Program 10 Exercise Library

30inThirty™ | Program 10 Exercise Library

Get the most out of your 30inThirty™ Strength Training Workouts. In this 30inThirty video series, Isophit inventor Brad Thorpe breaks down all 30 exercises of the 30inThirty™ | P10 strength training series. To maximize your results, we highly recommend you watch the videos of this series prior to your first workout to learn how to correctly perform the exercises.

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30inThirty™ | Program 10 Exercise Library
  • Squat with Front Raise [P10EX1]

    Stand at the top of the platform facing the restraint bar. Squat down until your knees are at a 90˚ bend, then raise your arms straight underneath the restraint bar and drive up. Depending on your height your arm may not be fully parallel with the floor.

  • Zercher Lunge [P10EX2-3]

    Assume the split lunge position beneath the Restraint Bar with the right leg forward. Squat down and hook your elbows underneath the bar, then try to lift the bar. Remember to keep your chest high and drive your front leg into the platform. Breathe steadily throughout.

  • Zercher Squat [P10EX4]

    Place your feet on the platform shoulder-width apart underneath the restraint bar. Squat down and hook your elbows underneath the restraint bar. Remember to keep your chest high and butt low. Drive-up towards the ceiling.

  • Cowboy Squat [P10EX5]

    Face the restraint bar, and squat down to grasp the bar like a deadlift. You want your feet to be wider than shoulder-width, and your hands in a close grip position. Externally rotate your hips so that your knees and feet are turned out. From here generate force in your lower body and core and pu...

  • Hip Abduction [P10EX6-7]

    Stand on the platform perpendicular to the restraint bar. Keep your outside foot on the Isophit wordmark. Remember to generate muscle tension throughout your body before you abduct the inside leg into the restraint bar. Focus on maintaining an upright position with your hands in prayer position ...

  • Split Lunge [[P10EX8-9]

    Bring your right/left leg over the restraint bar. Place your heel on the center of the Isophit logo, then lower into a 90˚ knee bend. Grab the bar with both hands and drive your front leg into the platform with a slight forward lean to load your right/left leg.

  • Deadlift at 45° [P10EX10]

    Stand on the platform facing the restraint bar. Squat down and grab the bar with both hands. Have the palms of your hands facing towards yourself. Remember to generate muscle tension throughout your body and then try to lift the restraint bar off the ground. Drive your feet through the platform ...

  • Push-Pull [P10EX11-12]

    Come into a high plank over the platform, with hands shoulder-width apart near the bottom of the Isophit emblem. Tighten your core and lower body, then grab the restraint bar with your left hand and row the bar. Drive your right hand into the floor.

  • Superman at 30° [P10EX13]

    Lay on your stomach with your arms underneath the restraint bar. Tighten your core, extend your spine and raise your arms into the restraint bar. The restraint bar placement should be located around the mid-forearm. Orient your hands so your thumbs are pointing up towards the ceiling. Remember to...

  • Prone Shoulder Extension [P10EX14]

    Lay flat on your stomach with your head at the bottom of the Isophit emblem with your hands at your side with palms facing inwards. Now slightly raise your chest and then raise your arms until you reach the restraint bar. Remember to breathe and keep your elbows fully locked out.

  • Stiff-legged row at 45° [P10EX15]

    Lay with your head towards the bottom of the Isophit emblem with your legs out straight off of the platform. Align your chest below the restraint bar, tighten and squeeze your legs together, then pull yourself up to the bar, or as close as YOU can get.

  • Skull Crusher [P10EX16]

    Lay flat on your back with your head below the restraint bar, and a bend in your knees. Grasp the bar with your palms up, protract your shoulders, tighten your core and then press the bar away from you.

  • Push Up from hell at 30° [P10EX17]

    Lay on your stomach with your chest underneath the restraint bar. Tighten your core, push your body off the ground into the bar. The bar placement should be located around the middle of the shoulder blade. Your hands should remain on the platform. Remember to breathe throughout the exercise.

  • Tripod [P10EX18-19]

    Come into a high plank, where your hands are shoulder-width apart at the top of the Isophit emblem. Separate your legs so that you have a wide base of support and drive your sacrum up into the bar. Then slowly extend your left arm back until it reaches the bar. With your support arm drive your ha...

  • Quadpod [P10EX20]

    Come up into a high plank, aligning your hips below the restraint bar. Separate your legs so that you have a wide base of support. Drive your sacrum into the bar and push the floor away with your hands.

  • Starfish at 60° [P10EX21-22]

    Lay on your right hip with both legs stacked together. Come up into a side plank on your hand. *If you have shoulder issues go on your forearm.* Then tighten your lower leg and raise the left leg into the restraint bar. Reach for the ceiling with your right arm.

  • Flexduction [P10EX23-24]

    Laying on your back, make a T with your arms to stabilize your upper body (palms facing down). Squeeze your legs together and raise them 20˚, then pull them left into the sidebar. Focus on keeping your legs straight and your low back down.

  • Side Plank [P10EX25-26]

    Side-lying with your elbow on the platform. Stack your legs on top of one another and drive your right hip up into the restraint bar. Remember to breathe throughout the exercise

  • 60° Hollow Body with Legs [P10EX27]

    Lay with your butt at the bottom of the Isophit emblem. Pull your legs into the restraint bar while keeping your legs as straight as possible. Straighten both arms and raise them overhead 60˚ while crunching up and raising your head.

  • Pike with slight Rotation [P10EX28-29]

    Lay with your butt at the bottom of the Isophit emblem. Pull your legs into the restraint bar while keeping your legs as straight as possible. Straighten both arms and drive your knuckles slightly left of your knees into the restraint bar. Remind them to breathe throughout the exercise.

  • Pike at 60 [P10EX30]

    Lay with your butt at the bottom of the Isophit emblem. Pull your legs into the restraint bar while keeping your legs as straight as possible. Straighten both arms and drive your knuckles into the restraint bar. Remember to breathe throughout the exercise.