30inThirty™ | Program 6 Exercise Library

30inThirty™ | Program 6 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™ | P6 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 6 Exercise Library
  • Seated Shoulder Abduction (P6EX1)

    Sit up tall with your legs and your arms out straight in front of you, then pull your arm wide into the inner surface of the sidebars. Remember to breathe throughout the exercise.

  • Seated Horizontal Adduction (P6EX2)

    Sit up tall with your legs and your arms out straight in front of you, then pull your arm into the outer surface of the sidebars with a slight bend in your elbows. Remember them to breathe throughout the exercise.

  • Push Up [P6EX3]

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

  • One Arm Plank With Shoulder Extension (P6EX4-5)

    In a high plank with your head at the bottom end of the Isophit emblem, create a wide base of support, and slowly extend your left arm until meeting the restraint bar. Try your best not to rotate your pelvis.

  • Stiff Legged Row at 45˚ [P6EX6]

    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.

  • Seated Bicep Curl [P6EX7]

    Sit facing the restraint bar with your butt on the Isophit logo and legs out straight, grasp the bar with both hands in a supinated hand position (palms face up). From there curl the bar up.

  • Seated Tricep Pressdown [P6EX8]

    Sit facing the restraint bar with your butt on the Isophit logo and legs out straight, grasp the bar with both hands in a pronated hand position (palms face down), elbows at 90˚, and press the bar down.

  • Internal Shoulder Rotation [P6EX9]

    Sit facing the restraint bar with your butt on the Isophit logo and legs out straight. Bring your hands to the outside surface of the sidebars with a pronated hand position and elbows at 90˚, then press your fists into the sidebars.

  • External Shoulder Rotation [P6EX10]

    Sit facing the restraint bar with your butt on the Isophit logo and legs out straight. Bring your hands to the inside of the sidebars with a supinated hand position and elbows at a 90˚ bend, and press your fists into the inner surface of the sidebars.

  • Seated Trunk Rotation [P6EX11-12]

    Sitting tall on the Isophit emblem arms distance from the restraint bar, angle your legs 45˚ to the left, clasp your hands together tight, and rotate your trunk to the right until your hands contact the right sidebar. You should be making contact around the wrist area of the arm. Focus on keeping...

  • V-Crunch [P6EX13]

    Lay with your head towards the bottom of the Isophit emblem and align your hips directly underneath the restraint bar. Pull your knees into the bar while keeping your lower legs parallel to the floor. Abduct your hips 30˚ to make a “V”, and bring your heels together while keeping your knees wide....

  • Peanut Butter Crunch [P6EX14]

    Lay with your butt at the top of the Isophit emblem, separate your legs, and bring them to the outer surface of the sidebars. Then raise your legs about 80˚ (depending on limb length). While keeping your knees locked out squeeze your legs into the sidebars. Your legs should be making contact just...

  • Inverted Downward Dog [P6EX15]

    Lay on your back, raise your legs 90˚until contact is made with the restraint bar. While driving your legs into the bar, fully flex your shoulders in a neutral hand position (palms turned in) until they reach the ground above your head. Press your hands into the floor and attempt to raise your ch...

  • Hollowbody [P6EX16]

    Lay on your back, tighten your lower body and core, and raise your legs to 70˚. While keeping your legs straight, and your arms fully flexed above your head, slowly crunch up until your mid-forearm makes contact with the restraint bar, then raise your head. Use your arms and core to drive through...

  • Flexduction [P6EX17-18]

    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.

  • V-Sit Pike [P6EX19]

    Lay with your hips directly below the restraint bar and pull your legs into the bar while keeping your legs as straight as possible. Then separate your legs 30˚ wide into a “V”. Bring your arms in front of you keeping your elbows straight and crunch up and drive your knuckles into the restraint b...

  • Pike at 90º [P6EX20]

    Lay with your hips directly below the restraint bar and pull your legs into the bar while keeping your legs as straight as possible. Bring your arms in front of you keeping your elbows straight and crunch up and drive your knuckles into the restraint bar. Remember to breathe throughout the exercise.

  • Deadlift at 15º [P6EX21]

    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 ...

  • Deadlift at 45º [P6EX22]

    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 ...

  • Deadlift at 60º [P6E23]

    Stand on the platform facing the restraint bar. Slightly 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 pull the restrain bar up. Drive your feet through the platform whil...

  • Prone Hip Extension [P6EX24-25]

    Bend your left knee to 90˚, and raise your heel to meet the bar. Once contacted, dorsiflex your ankle (pull toes down towards shin) and drive up through the bar. Straighten and tighten your opposite leg to stabilize your body. Rest your arms underneath your head for support.

  • Side Lying Hip Abduction [P6EX26-27]

    Lay on your right side with your legs stacked together and bring your right elbow to rest below your head for comfort. From here tighten your lower leg and begin to raise the left leg until you're driving through the restraint bar.

  • Leg Press [P6EX28]

    Place the heels against the restraint bar and attempt to drive your legs through the restraint bar. Remember to keep the pelvis on the ground. To help stabilize the position press your palms of your hands into the platform. This will also help strengthen your triceps.

  • Zercher Squat [P6EX29]

    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.