30inThirty™ | Program 9 Exercise Library

30inThirty™ | Program 9 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™ | P9 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 9 Exercise Library
  • Cowboy Squat [P9EX1]

    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...

  • Deadlift [P9EX2]

    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 [P9EX3-4]

    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 [P9EX5-6]

    Bring your 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 left leg.

  • Horizontal Calf Raises [P9EX7]

    Lay on your back, and place the balls of your feet on the top surface of the restraint bar. Make sure to fully point your toes. From there press your arms into the ground and lift your body off the ground. Remember to generate muscle tension throughout your body before you lift your body off the ...

  • Zercher Lunge [P9EX8-9]

    Assume the split lunge position beneath the restraint bar with the left 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 [P9EX10]

    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.

  • Quadpod [P9EX11]

    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.

  • Tripod [P9EX12-13]

    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...

  • Stiff Legged Row [P9EX14]

    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.

  • Push up [P9EX15]

    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...

  • Superman [P9EX16]

    Lay on your stomach with your arms underneath the restraint bar. Tighten your core, extend your spine and raise your arms is 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...

  • Prone Shoulder Extension (Neutral) [P9EX17]

    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.

  • Push Pull [P9EX18-19]

    Come into a high plank over the platform, with your 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.

  • High Chest Fly [P9EX20]

    Lay on your back on the Isophit logo, and butt off the platform. Reach your arms overhead and grasp the restraint bar with a close grip hand position. Adduct your arms (squeeze inwards) while keeping a slight bend in your elbows.

  • Hollowbody [P9EX21]

    Lay on your back, tighten your lower body and core, and raise your legs to 60˚. 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...

  • Hollowbody Variation [P9EX21]

  • Inverted Downward Dog [P9EX22]

    Lay with your butt slightly off the platform (depending on size), with your legs on the ground, bring your arms overhead and lean back until you reach the restraint bar. Then squeeze your legs together and slowly raise them 45˚. Press your hands down into the bar with palms facing up and raise yo...

  • Flexduction [P9EX23-24]

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

  • Pike with Slight Rotation at 60º [P9EX25-26]

    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 right of your knees into the restraint bar. Remember to breathe throughout the exercise.

  • Full Pike at 60º [P9EX27]

    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. Straight both arms and drive your knuckles into the restraint bar. Remember to breathe throughout the exercise.

  • Pike with Rotation at 90º [P9EX28-29]

    Lay with your hips directly underneath the restraint bar. Pull your legs into the bar while keeping your legs as straight as possible. Bring your arms in front of you with your elbows straight and drive your left knuckle into the restraint bar directly in front of the right shin. The right knuckl...

  • Full Pike at 60º [P9EX30]

    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.