30inThirty™ | Program 7 Exercise Library

30inThirty™ | Program 7 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™ | P7 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 7 Exercise Library
  • Full Pike [P7EX1]

    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.

  • Pike with Rotation [P7EX2-3]

  • V-Sit Pike [P7EX4]

    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...

  • Bow and Arrow Lunge [P7EX5-6]

    Assume the split lunge position with your left leg forward, grasp the bar with both arms in a 90˚ bend. Row the bar with your left hand and push the bar away with your right. Keep an upright chest position.

  • Leg Raise [P7EX7]

    Lay on your back with your bum on the platform. Tighten your core, raise your legs into the restraint bar. The bar placement should be located around the mid-shin. If it’s too hard have the participant gently rest the legs on the top of the restraint bar and raise off the bar 1 cm (¼ inch). Remin...

  • Frog Crunch [P7EX8]

    Lay on your back on the Isophit logo, pull your knees into your chest and separate your legs wide. Hook the dorsal surface of your feet onto the further side of the restraint bar. Straighten your arms and crunch up to drive your knuckles into the bar. Let your knees fall wide and dorsiflex your a...

  • Side Plank [P7EX9-10]

    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

  • Split Lunge [P7EX11-12]

    Bring your left/right 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 left/right leg.

  • Cowboy Squat [P7EX13]

    Stand facing the restraint bar, squat down to grasp the bar like a deadlift. You want your feet to be wider than shoulder-width, and your is 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...

  • Runner's Plank [P7EX14-15]

    Set yourself in a plank position with your forearms on the floor and your feet on the platform. Tighten your core, drive your right leg down into the platform while driving your left leg up into the underside of the restraint bar. Remember to breathe throughout the exercise

  • Deadlift [P7EX16]

    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 ...

  • Hip Abductions [P7EX17-18]

    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 ...

  • Zercher Squat [P7EX19]

    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.

  • Squat with Front Raise [P7EX20]

    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.

  • Tripod [P7EX21-22]

    Lay on your front with your hips below the restraint bar, 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. Drive your sacrum up into the bar, and slowly extend your left arm back until i...

  • Quadpod [P7EX23]

    Come up into a high plank (on your hands), with your hips directly underneath the restraint bar. Separate your legs so that you have a wide base of support and drive your sacrum into the bar. Push the floor away with your hands.

  • Squat Curl [P7EX24]

    Lower your body into a squat with feet below the restraint bar, grasp them with palms facing up, then curl the bar while driving your legs into the platform. Try to supinate the hands while curling (thumb drives down, pinky drives up). Remember to breathe.

  • Stiff Legged Row [P7EX25]

    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.

  • Superman [P7EX26]

    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...

  • Skullcrushers [P7EX27]

    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 [P7EX28]

    Lay on your stomach with your chest underneath the restraint bar. Tighten your core, push your body off the ground into the restraint 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 throughou...

  • Seated External Shoulder Rotation [P7EX29]

  • Prone Shoulder Extension with External Rotation [P7EX30]

    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 (palms facing up) and elbows at a 90˚ bend, and press your fists out into the sidebars.