Exercise Library

Banded Glute Bridge with abduction

Bicep Curl

Tricep Dip

Axle Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

45 Degree Back Extension

Maintain a neutral spine and brace the core; lead with the chest.

Back Extension

Maintain a neutral spine and brace the core; lead with the chest.

Resistance band row

Barbell Row

Maintain a neutral spine and brace the core; lead with the chest.

Bent-Over Barbell Row

Maintain a neutral spine and brace the core; lead with the chest.

Conventional Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

Deficit Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

Good Morning

Maintain a neutral spine and brace the core; lead with the chest.

Pendlay Row

Maintain a neutral spine and brace the core; lead with the chest.

Sumo Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

T-Bar Row

Maintain a neutral spine and brace the core; lead with the chest.

Underhand grip barbell row

V-Bar Row

Maintain a neutral spine and brace the core; lead with the chest.

Yates Row

Maintain a neutral spine and brace the core; lead with the chest.

Bent-Over Row

Bodyweight or weighted pull ups

DB Chest support row

Inverted Row

Maintain a neutral spine and brace the core; lead with the chest.

Marching

Maintain a neutral spine and brace the core; lead with the chest.

Rack Pulls

Superman

Maintain a neutral spine and brace the core; lead with the chest.

Wide Grip Lat Pull Down

Cable lat pulldown

Cable row (close grips/neutral)

Lat Pulldown

Resistance band lat pulldown

Single Arm Cable Rows

Superman Pulldown

Wide Grip Cable Row

Face Pull

Maintain a neutral spine and brace the core; lead with the chest.

Neutral Pulldown

Maintain a neutral spine and brace the core; lead with the chest.

Straight-Arm Pulldown

Maintain a neutral spine and brace the core; lead with the chest.

Rower Interval

Maintain a neutral spine and brace the core; lead with the chest.

Dumbbell Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

Dumbbell Renegade Row

Maintain a neutral spine and brace the core; lead with the chest.

Incline Dumbbell Row

Maintain a neutral spine and brace the core; lead with the chest.

One-Arm Dumbbell Row

Maintain a neutral spine and brace the core; lead with the chest.

Two-Arm Dumbbell Row

Maintain a neutral spine and brace the core; lead with the chest.

Kettlebell Renegade Row

Maintain a neutral spine and brace the core; lead with the chest.

Bentover Dumbbell Rows

Dumbbell Renegade Rows

Dumbbell seated arnold press

Single arm dumbbell row

Ring Row

Maintain a neutral spine and brace the core; lead with the chest.

Kettlebell Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

Kettlebell Row

Maintain a neutral spine and brace the core; lead with the chest.

Kettlebell Sumo Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

GHR Machine

Maintain a neutral spine and brace the core; lead with the chest.

Hip Abduction Machine

Maintain a neutral spine and brace the core; lead with the chest.

Hip Abductor Machine

Maintain a neutral spine and brace the core; lead with the chest.

Hip Adduction Machine

Maintain a neutral spine and brace the core; lead with the chest.

Machine chest supported row

Machine low back extension

Machine Row

Maintain a neutral spine and brace the core; lead with the chest.

Assisted Pull-Up Machine

Maintain a neutral spine and brace the core; lead with the chest.

Medicine Ball Throw

Maintain a neutral spine and brace the core; lead with the chest.

Archer Pull-Up

Maintain a neutral spine and brace the core; lead with the chest.

Chin-Up

Maintain a neutral spine and brace the core; lead with the chest.

One-Arm Chin-Up

Maintain a neutral spine and brace the core; lead with the chest.

One-Arm Pull-Up

Maintain a neutral spine and brace the core; lead with the chest.

Pull-Up

Maintain a neutral spine and brace the core; lead with the chest.

Weighted Pull-Up

Maintain a neutral spine and brace the core; lead with the chest.

Ring Pull-Up

Maintain a neutral spine and brace the core; lead with the chest.

Band Pull-Apart Row

Maintain a neutral spine and brace the core; lead with the chest.

Rowing Machine

Maintain a neutral spine and brace the core; lead with the chest.

Prowler Push

Maintain a neutral spine and brace the core; lead with the chest.

Trap Bar Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

TRX Row

Maintain a neutral spine and brace the core; lead with the chest.

Crow Pose

Maintain a neutral spine and brace the core; lead with the chest.

Lat Stretch

Maintain a neutral spine and brace the core; lead with the chest.

Barbell Curl

Elbows pinned at sides, no swinging; full range of motion.

Jefferson Curl

Elbows pinned at sides, no swinging; full range of motion.

DB bicep Curl

Seated DB bicep curls

Cable rope hammer curl

Cable Curl

Elbows pinned at sides, no swinging; full range of motion.

Cable Hammer Curl

Elbows pinned at sides, no swinging; full range of motion.

Alternating Dumbbell Curl

Elbows pinned at sides, no swinging; full range of motion.

Bayesian Curl

Elbows pinned at sides, no swinging; full range of motion.

Concentration Curl

Elbows pinned at sides, no swinging; full range of motion.

Cross-Body Hammer Curl

Elbows pinned at sides, no swinging; full range of motion.

Fat Grip Curl

Elbows pinned at sides, no swinging; full range of motion.

Hammer Curl

Elbows pinned at sides, no swinging; full range of motion.

Incline Dumbbell Curl

Elbows pinned at sides, no swinging; full range of motion.

Incline Hammer Curl

Elbows pinned at sides, no swinging; full range of motion.

Pinwheel Curl

Elbows pinned at sides, no swinging; full range of motion.

Reverse Curl

Elbows pinned at sides, no swinging; full range of motion.

Reverse Wrist Curl

Elbows pinned at sides, no swinging; full range of motion.

Reverse-Grip Curl

Elbows pinned at sides, no swinging; full range of motion.

Spider Curl

Elbows pinned at sides, no swinging; full range of motion.

Waiter Curl

Elbows pinned at sides, no swinging; full range of motion.

Wrist Curl

Elbows pinned at sides, no swinging; full range of motion.

Zottman Curl

Elbows pinned at sides, no swinging; full range of motion.

Dumbbell hammer curl

EZ Bar Curl

Elbows pinned at sides, no swinging; full range of motion.

Nordic Curl

Elbows pinned at sides, no swinging; full range of motion.

Bicep Curl Machine

Elbows pinned at sides, no swinging; full range of motion.

Lying Leg Curl

Elbows pinned at sides, no swinging; full range of motion.

Prone Leg Curl

Elbows pinned at sides, no swinging; full range of motion.

Seated Leg Curl

Elbows pinned at sides, no swinging; full range of motion.

Preacher Curl Machine

Elbows pinned at sides, no swinging; full range of motion.

Preacher Curl

Elbows pinned at sides, no swinging; full range of motion.

TRX Bicep Curl

Elbows pinned at sides, no swinging; full range of motion.

Calf Raise

Controlled lift, pause at the top, slow lowering.

Calf Raise Single Leg

Controlled lift, pause at the top, slow lowering.

Standing Calf Raise

Controlled lift, pause at the top, slow lowering.

Donkey Calf Raise

Controlled lift, pause at the top, slow lowering.

Seated Calf Raise

Controlled lift, pause at the top, slow lowering.

Calf Stretch

Full stretch at the bottom, full contraction at the top.

Resistance Band Chest Fly

Barbell Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Close-Grip Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Decline Barbell Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Incline Barbell Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Pause Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Wide-Grip Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Barbell Dip

Lean slightly forward, lower until shoulders below elbows; protect the shoulders.

Bench Press

Paused bench press

Archer Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Chest Stretches

Clap Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Close Push-Up

Hands under shoulders, body a straight line, core tight throughout.

DB chest fly

DB incline Chest Press

Decline Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Deficit Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Diamond Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Dive Bomber Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Explosive Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Handstand Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Hindu Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Incline Push ups

Incline Push-Up

Hands under shoulders, body a straight line, core tight throughout.

One-Arm Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Pec Dec Chest fly

Pike Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Planche Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Plyometric Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Pseudo Planche Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Push-Up

Sandbag Alternating Shoulder Press

Tempo Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Wall Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Wide Grip Push Ups

Wide Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Cable chest fly

Cable Crossovers

Decline Cable Chest Fly

Cable Fly

Scapulae retracted and down; control the eccentric.

Incline Cable Fly

Scapulae retracted and down; control the eccentric.

Chest-Supported Dumbbell Row

Pull to the lower ribcage, squeeze shoulder blades; avoid rounding the back.

Decline Dumbbell Fly

Scapulae retracted and down; control the eccentric.

Dumbbell Fly

Scapulae retracted and down; control the eccentric.

Incline Dumbbell Fly

Scapulae retracted and down; control the eccentric.

Reverse Fly

Scapulae retracted and down; control the eccentric.

Svend Press

Keep ribs down and glutes tight; press straight up, full lockout.

Dumbbell Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

Dumbbell Floor Chest Fly

Dumbbell Floor Press

Ring Dip

Lean slightly forward, lower until shoulders below elbows; protect the shoulders.

Ring Fly

Scapulae retracted and down; control the eccentric.

Ring Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Chest Press Machine

Keep ribs down and glutes tight; press straight up, full lockout.

Incline Chest Press Machine

Keep ribs down and glutes tight; press straight up, full lockout.

Pec Deck

Scapulae retracted and down; control the eccentric.

Reverse Pec Deck

Scapulae retracted and down; control the eccentric.

Seated Machine Chest press

Wide Grip Machine Flat Chest Press

Wide Grip Machine Incline Chest Press

Assisted Dip Machine

Lean slightly forward, lower until shoulders below elbows; protect the shoulders.

Medicine Ball Chest Pass

Scapulae retracted and down; control the eccentric.

Smith Machine Bench Press

Plant shoulders, slight arch, controlled eccentric; wrists stacked over elbows.

TRX Push-Up

Hands under shoulders, body a straight line, core tight throughout.

Plate Press

Keep ribs down and glutes tight; press straight up, full lockout.

Butterfly Stretch

Scapulae retracted and down; control the eccentric.

Pec Stretch

Scapulae retracted and down; control the eccentric.

Ab Wheel Rollout

Keep the core tight and ribs down to protect the spine.

Alternating Bird Dog

Alternating Toe touch

Bear Crawl

Bicycle Crunch

Lift with the abs, neck relaxed; exhale at the top.

Bicycle kicks

Bird dog

Boat hold

Crab Walk

Keep the core tight and ribs down to protect the spine.

Crunch

Lift with the abs, neck relaxed; exhale at the top.

Dead Bug

Dolphin Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

Dragon Flag

Keep the core tight and ribs down to protect the spine.

Hanging leg raises

Hollow Hold

Keep the core tight and ribs down to protect the spine.

Lying leg raises

Marching Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

Mountain Climbers

Oblique Crunch

Lift with the abs, neck relaxed; exhale at the top.

Plank

Plank Crossovers

Plate toe touches

Reverse Crunch

Reverse Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

RKC Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

Russian Twist

Side Bend

Keep the core tight and ribs down to protect the spine.

Side Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

Sit-Up

Curl the spine, don't yank with the neck; exhale on the way up.

Spiderman Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

Spiderman plank with alternating knee to elbow

V-Up

Keep the core tight and ribs down to protect the spine.

Weighted reverse crunch

Weighted Sit-Up

Curl the spine, don't yank with the neck; exhale on the way up.

Windshield Wiper

Keep the core tight and ribs down to protect the spine.

Yoga ball knee tucks

Cable crunch

Cable Woodchop

Keep the core tight and ribs down to protect the spine.

L-Sit

Keep the core tight and ribs down to protect the spine.

Dumbbell Side Bend

Keep the core tight and ribs down to protect the spine.

Single Arm Dumbbell overhead march

Ring Plank

Stack shoulders over elbows, glutes squeezed, don't let hips sag or pike.

Russian Kettlebell Swing

Keep the core tight and ribs down to protect the spine.

Ab crunch machine

Dip machine leg raises

Swiss Ball Crunch

Lift with the abs, neck relaxed; exhale at the top.

Boat Pose

Keep the core tight and ribs down to protect the spine.

Reverse-Grip Barbell Row

Pull to the lower ribcage, squeeze shoulder blades; avoid rounding the back.

Snatch-Grip Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

Hang Snatch

Grip firmly but not white-knuckled; full range of motion.

Forearm Stand

Move slowly; keep the working joint stacked and steady.

Close-Grip Pulldown

Grip firmly but not white-knuckled; full range of motion.

Wide-Grip Pulldown

Grip firmly but not white-knuckled; full range of motion.

Neutral-Grip Dumbbell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Close-Grip Pull-Up

Start from a dead hang, pull chest to bar; avoid swinging.

Dead Hang

Move slowly; keep the working joint stacked and steady.

Hang Clean

Grip firmly but not white-knuckled; full range of motion.

Hanging Knee Raise

Controlled lift, pause at the top, slow lowering.

Hanging Leg Raise

Controlled lift, pause at the top, slow lowering.

Hanging Windshield Wiper

Move slowly; keep the working joint stacked and steady.

Neutral-Grip Pull-Up

Start from a dead hang, pull chest to bar; avoid swinging.

Towel Pull-Up

Start from a dead hang, pull chest to bar; avoid swinging.

Wide-Grip Pull-Up

Start from a dead hang, pull chest to bar; avoid swinging.

Plate Pinch

Grip firmly but not white-knuckled; full range of motion.

Wrist Roller

Grip firmly but not white-knuckled; full range of motion.

Airdyne Bike

Maintain a steady cadence; adjust resistance to keep effort controlled.

Assault Bike

Maintain a steady cadence; adjust resistance to keep effort controlled.

Atlas Stone Lift

Use your own weight as resistance; quality reps beat quantity.

Clean and Jerk

Keep the bar close, punch the elbows under fast; absorb with the legs.

High Pull

Use your own weight as resistance; quality reps beat quantity.

Muscle Snatch

Explode with the hips, pull under aggressively, lock out overhead.

Power Clean

Keep the bar close, punch the elbows under fast; absorb with the legs.

Power Jerk

Use your own weight as resistance; quality reps beat quantity.

Power Snatch

Explode with the hips, pull under aggressively, lock out overhead.

Push Jerk

Use your own weight as resistance; quality reps beat quantity.

Rack Pull

Use your own weight as resistance; quality reps beat quantity.

Snatch

Explode with the hips, pull under aggressively, lock out overhead.

Snatch Pull

Explode with the hips, pull under aggressively, lock out overhead.

Split Jerk

Use your own weight as resistance; quality reps beat quantity.

Zercher Carry

Use your own weight as resistance; quality reps beat quantity.

Battle Rope Slam

Engage the core, use the whole body, slam with intent.

Battle Rope Wave

Find a sustainable pace you can hold; keep breathing steady.

Battle Ropes

Find a sustainable pace you can hold; keep breathing steady.

Bear Crawl Race

Use your own weight as resistance; quality reps beat quantity.

Bounding

Use your own weight as resistance; quality reps beat quantity.

Broad Jump

Land soft on the midfoot, knees bent; reset between reps.

Butt Kicks

Use your own weight as resistance; quality reps beat quantity.

Chaturanga

Use your own weight as resistance; quality reps beat quantity.

Duck Walk

Use your own weight as resistance; quality reps beat quantity.

Elbow Lever

Move slowly; keep the working joint stacked and steady.

Fingal's Fling

Use your own weight as resistance; quality reps beat quantity.

Flutter Kick

Use your own weight as resistance; quality reps beat quantity.

Frog Stand

Use your own weight as resistance; quality reps beat quantity.

Happy Baby

Use your own weight as resistance; quality reps beat quantity.

Headstand

Move slowly; keep the working joint stacked and steady.

Hercules Hold

Move slowly; keep the working joint stacked and steady.

High Knees

Use your own weight as resistance; quality reps beat quantity.

Hurdle Hops

Use your own weight as resistance; quality reps beat quantity.

Inchworm

Use your own weight as resistance; quality reps beat quantity.

Jumping Jacks

Land soft on the midfoot, knees bent; reset between reps.

Knee Tuck Jump

Land soft on the midfoot, knees bent; reset between reps.

Ninja Walk

Use your own weight as resistance; quality reps beat quantity.

Planche

Move slowly; keep the working joint stacked and steady.

Planche Lean

Move slowly; keep the working joint stacked and steady.

Reclining Twist

Rotate from the torso, hips stable; exhale through the twist.

Revolved Triangle

Use your own weight as resistance; quality reps beat quantity.

Rotary Torso

Use your own weight as resistance; quality reps beat quantity.

Seated Forward Fold

Use your own weight as resistance; quality reps beat quantity.

Shadow Boxing

Use your own weight as resistance; quality reps beat quantity.

Skater Jump

Land soft on the midfoot, knees bent; reset between reps.

Soleus Raise

Controlled lift, pause at the top, slow lowering.

Sprinting

Use your own weight as resistance; quality reps beat quantity.

Standing Forward Fold

Use your own weight as resistance; quality reps beat quantity.

Standing Splits

Use your own weight as resistance; quality reps beat quantity.

Star Jump

Land soft on the midfoot, knees bent; reset between reps.

Straddle Planche

Move slowly; keep the working joint stacked and steady.

Supine Twist

Rotate from the torso, hips stable; exhale through the twist.

Thoracic Extension

Isolate the target, move slowly, don't use momentum.

Thoracic Rotation

Use your own weight as resistance; quality reps beat quantity.

Thread the Needle

Use your own weight as resistance; quality reps beat quantity.

Tibialis Raise

Controlled lift, pause at the top, slow lowering.

Tire Run

Use your own weight as resistance; quality reps beat quantity.

Toe Touch

Use your own weight as resistance; quality reps beat quantity.

Tuck Jump

Land soft on the midfoot, knees bent; reset between reps.

Tuck Planche

Move slowly; keep the working joint stacked and steady.

V-Sit

Move slowly; keep the working joint stacked and steady.

Vertical Jump

Land soft on the midfoot, knees bent; reset between reps.

Wall Angels

Use your own weight as resistance; quality reps beat quantity.

Wall Sit

Move slowly; keep the working joint stacked and steady.

Wall Walk

Use your own weight as resistance; quality reps beat quantity.

Warrior I

Use your own weight as resistance; quality reps beat quantity.

Warrior II

Use your own weight as resistance; quality reps beat quantity.

Warrior III

Use your own weight as resistance; quality reps beat quantity.

Cable Crossover

Keep tension constant; move from the joint, not the whole body.

Cable Pullover

Keep tension constant; move from the joint, not the whole body.

Overhead Cable Extension

Isolate the target, move slowly, don't use momentum.

Mountain Climber

Hips low, core braced, drive knees to chest quickly but controlled.

Running

Light steps, relaxed shoulders, neutral spine.

Shuttle Run

Light steps, relaxed shoulders, neutral spine.

Stair Sprint

Find a sustainable pace you can hold; keep breathing steady.

Suicide Sprints

Find a sustainable pace you can hold; keep breathing steady.

Swimming

Find a sustainable pace you can hold; keep breathing steady.

Versa Climber

Core braced, move with control; don't let the lower back sag.

Dumbbell Pullover

Neutral wrists, control the weights independently; no swinging.

Frame Carry

Use your own weight as resistance; quality reps beat quantity.

Heavy Carry

Use your own weight as resistance; quality reps beat quantity.

Husafell Carry

Use your own weight as resistance; quality reps beat quantity.

Loaded Carry

Use your own weight as resistance; quality reps beat quantity.

Overhead Carry

Use your own weight as resistance; quality reps beat quantity.

Suitcase Carry

Use your own weight as resistance; quality reps beat quantity.

W-Raise

Controlled lift, pause at the top, slow lowering.

Waiters Walk

Use your own weight as resistance; quality reps beat quantity.

Y-Raise

Controlled lift, pause at the top, slow lowering.

YTW

Use your own weight as resistance; quality reps beat quantity.

Elliptical

Find a sustainable pace you can hold; keep breathing steady.

Cycling

Set a posture-friendly position; keep a smooth, rhythmic stroke/pedal.

Fan Bike

Maintain a steady cadence; adjust resistance to keep effort controlled.

Spin Bike

Maintain a steady cadence; adjust resistance to keep effort controlled.

Stationary Bike

Maintain a steady cadence; adjust resistance to keep effort controlled.

Foam Roll Back

Use your own weight as resistance; quality reps beat quantity.

Ring Rollout

Keep tension constant; move from the joint, not the whole body.

Jump Rope

Land soft on the midfoot, knees bent; reset between reps.

Jump Rope Double Under

Land soft on the midfoot, knees bent; reset between reps.

Skipping

Find a sustainable pace you can hold; keep breathing steady.

American Kettlebell Swing

Power from the hips, not the arms; snap through and control the bell.

Kettlebell Bottoms-Up Carry

Hips do the work; keep the bell close and the spine neutral.

Kettlebell Clean

Keep the bar close, punch the elbows under fast; absorb with the legs.

Kettlebell Figure-8

Hips do the work; keep the bell close and the spine neutral.

Kettlebell Halo

Hips do the work; keep the bell close and the spine neutral.

Kettlebell High Pull

Hips do the work; keep the bell close and the spine neutral.

Kettlebell Snatch

Explode with the hips, pull under aggressively, lock out overhead.

Kettlebell Suitcase Carry

Hips do the work; keep the bell close and the spine neutral.

Kettlebell Thruster

Breathe out on the press, drive through heels out of the squat.

Kettlebell Windmill

Hips do the work; keep the bell close and the spine neutral.

Turkish Get-Up

Use your own weight as resistance; quality reps beat quantity.

Medicine Ball Slam

Engage the core, use the whole body, slam with intent.

Box Jump

Land soft on the midfoot, knees bent; reset between reps.

Depth Drop

Use your own weight as resistance; quality reps beat quantity.

Depth Jump

Land soft on the midfoot, knees bent; reset between reps.

Single-Leg Box Jump

Land soft on the midfoot, knees bent; reset between reps.

Back Lever

Move slowly; keep the working joint stacked and steady.

Front Lever

Move slowly; keep the working joint stacked and steady.

Human Flag

Move slowly; keep the working joint stacked and steady.

Muscle-Up

Use your own weight as resistance; quality reps beat quantity.

Ring Muscle-Up

Keep tension constant; move from the joint, not the whole body.

Band Pull-Apart

Focus on the target muscle; minimize helper involvement.

Foam Roll IT Band

Anchor securely; control the band's pull on both directions.

Ski Erg

Find a sustainable pace you can hold; keep breathing steady.

Sled Drag

Find a sustainable pace you can hold; keep breathing steady.

Sled Pull

Find a sustainable pace you can hold; keep breathing steady.

Sled Push

Find a sustainable pace you can hold; keep breathing steady.

Stair Climber

Core braced, move with control; don't let the lower back sag.

Conan Wheel

Use your own weight as resistance; quality reps beat quantity.

Farmer Carry

Use your own weight as resistance; quality reps beat quantity.

Farmer Walk

Use your own weight as resistance; quality reps beat quantity.

Keg Carry

Use your own weight as resistance; quality reps beat quantity.

Keg Clean

Keep the bar close, punch the elbows under fast; absorb with the legs.

Keg Load

Use your own weight as resistance; quality reps beat quantity.

Sandbag Carry

Use your own weight as resistance; quality reps beat quantity.

Sandbag Clean

Keep the bar close, punch the elbows under fast; absorb with the legs.

Yoke Walk

Use your own weight as resistance; quality reps beat quantity.

Kettlebell Farmer Carry

Hips do the work; keep the bell close and the spine neutral.

TRX Fallout

Keep tension constant; move from the joint, not the whole body.

Tire Flip

Use your own weight as resistance; quality reps beat quantity.

Treadmill Run

Light steps, relaxed shoulders, neutral spine.

Plate Raise

Controlled lift, pause at the top, slow lowering.

Adductor Stretch

Use your own weight as resistance; quality reps beat quantity.

Ankle Mobility

Use your own weight as resistance; quality reps beat quantity.

Bound Angle Pose

Use your own weight as resistance; quality reps beat quantity.

Bridge Pose

Drive through heels, squeeze glutes at the top, keep ribs down.

Camel Pose

Use your own weight as resistance; quality reps beat quantity.

Cat-Cow

Use your own weight as resistance; quality reps beat quantity.

Chair Pose

Use your own weight as resistance; quality reps beat quantity.

Child's Pose

Use your own weight as resistance; quality reps beat quantity.

Cobra Pose

Use your own weight as resistance; quality reps beat quantity.

Couch Stretch

Use your own weight as resistance; quality reps beat quantity.

Cow Face Pose

Use your own weight as resistance; quality reps beat quantity.

Downward Dog

Use your own weight as resistance; quality reps beat quantity.

Eagle Pose

Use your own weight as resistance; quality reps beat quantity.

Frog Stretch

Use your own weight as resistance; quality reps beat quantity.

Garland Pose

Use your own weight as resistance; quality reps beat quantity.

Half Moon Pose

Use your own weight as resistance; quality reps beat quantity.

Hip Flexor Stretch

Use your own weight as resistance; quality reps beat quantity.

Neck Stretch

Use your own weight as resistance; quality reps beat quantity.

Pigeon Pose

Use your own weight as resistance; quality reps beat quantity.

Scalene Stretch

Use your own weight as resistance; quality reps beat quantity.

Sun Salutation

Use your own weight as resistance; quality reps beat quantity.

TFL Stretch

Use your own weight as resistance; quality reps beat quantity.

Tree Pose

Use your own weight as resistance; quality reps beat quantity.

Triangle Pose

Use your own weight as resistance; quality reps beat quantity.

World's Greatest Stretch

Use your own weight as resistance; quality reps beat quantity.

Butterfly bridge with hip band

Glute Bridge

Drive through the heels and squeeze the glutes at the top.

Hip Thrust

Drive through the heels and squeeze the glutes at the top.

Clamshell

Drive through the heels and squeeze the glutes at the top.

Donkey Kick

Drive through the heels and squeeze the glutes at the top.

Fire Hydrant

Drive through the heels and squeeze the glutes at the top.

Lacrosse Ball Glute

Drive through the heels and squeeze the glutes at the top.

Monster walks

Cable Kickback

Drive through the heels and squeeze the glutes at the top.

Glute Drive Machine

Drive through the heels and squeeze the glutes at the top.

Glute Kickback Machine

Drive through the heels and squeeze the glutes at the top.

Hip Thrust Machine

Drive through the heels and squeeze the glutes at the top.

Glute Stretch

Drive through the heels and squeeze the glutes at the top.

Yoga ball hamstring curls

Kettlebell Romanian Deadlift

Hinge at hips, flat back, drive through heels; bar stays close to body.

Burpee

Jump Squat

Walking lunge with twist

90/90 Hip Stretch

Deep Squat Stretch

Barbell Back Squat

Adductor/abductor

Belt Squat

Bulgarian split squat with db

Db goblet squat

DB hip thrust

Deadlift

Deep lunge to hamstring stretch

Foam Roll Glutes

Foam Roll Quads

Glute focus- back extension

Hamstring curl

Hamstring Stretch

Jumping lunges

Kb goblet squat

Kneeling Adductor Stretch

Lateral lunges

Lunges

Lying hamstring curl

Quad Extension

Reverse Hyper

Romanian Deadlift

Single Arm Squat Thruster

Single leg glute bridge

Standing Hip Circles

Walking Lunge

Weighted hip thrust

Dumbbell RDL

Dumbbell Squat to press

Single Arm Dumbbell Overhead Walking Lunges

Sumo dumbbell squat

Kettlebell swing

Leg press- hamstring dominant

Leg Press- Quad dominant

Leg press- standard

Machine Calf Raises

Sternocleidomastoid stretch (SCM stretch)

Back Squat

Keep chest up and knees tracking over toes; brace core before descending.

Front Squat

Keep chest up and knees tracking over toes; brace core before descending.

High-Bar Squat

Keep chest up and knees tracking over toes; brace core before descending.

Low-Bar Squat

Keep chest up and knees tracking over toes; brace core before descending.

Overhead Squat

Keep chest up and knees tracking over toes; brace core before descending.

Pause Squat

Keep chest up and knees tracking over toes; brace core before descending.

Squat Clean

Keep chest up and knees tracking over toes; brace core before descending.

Squat Snatch

Keep chest up and knees tracking over toes; brace core before descending.

Zercher Squat

Keep chest up and knees tracking over toes; brace core before descending.

Anderson Squat

Keep chest up and knees tracking over toes; brace core before descending.

Bulgarian Split Squat

Keep chest up and knees tracking over toes; brace core before descending.

Clock Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Cossack Squat

Keep chest up and knees tracking over toes; brace core before descending.

Curtsy Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Deficit Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Drop Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Low Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Overhead Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Pistol Squat

Keep chest up and knees tracking over toes; brace core before descending.

Reverse Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Shrimp Squat

Keep chest up and knees tracking over toes; brace core before descending.

Side Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Sissy Squat

Keep chest up and knees tracking over toes; brace core before descending.

Skater Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Squat Jump

Keep chest up and knees tracking over toes; brace core before descending.

Squat Thrust

Keep chest up and knees tracking over toes; brace core before descending.

Standing Quad Stretch

Dumbbell Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Dumbbell Split Squat

Keep chest up and knees tracking over toes; brace core before descending.

Dumbbell Squat Clean

Keep chest up and knees tracking over toes; brace core before descending.

Goblet Squat

Keep chest up and knees tracking over toes; brace core before descending.

Kettlebell Goblet Squat

Keep chest up and knees tracking over toes; brace core before descending.

Dumbbell Step-Up

Knees track over the toes; sit back into the hips.

Kettlebell Front Squat

Keep chest up and knees tracking over toes; brace core before descending.

Kettlebell Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Kettlebell Tactical Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Hack Squat

Keep chest up and knees tracking over toes; brace core before descending.

Hack Squat Machine

Keep chest up and knees tracking over toes; brace core before descending.

Leg Extension

Knees track over the toes; sit back into the hips.

Pendulum Squat

Keep chest up and knees tracking over toes; brace core before descending.

Box Squat

Keep chest up and knees tracking over toes; brace core before descending.

Deep Step-Up

Knees track over the toes; sit back into the hips.

Step-Up

Knees track over the toes; sit back into the hips.

Smith Machine Lunge

Step far enough that front knee stays over ankle; keep torso upright.

Smith Machine Squat

Keep chest up and knees tracking over toes; brace core before descending.

Buffalo Bar Squat

Keep chest up and knees tracking over toes; brace core before descending.

Safety Bar Squat

Keep chest up and knees tracking over toes; brace core before descending.

TRX Lunge

Step far enough that front knee stays over ankle; keep torso upright.

TRX Squat

Keep chest up and knees tracking over toes; brace core before descending.

Quad Stretch

Knees track over the toes; sit back into the hips.

Resistance Band Face Pulls

Bentover Dumbbell Reverse Fly

Dumbbell Y raises on incline bench

Barbell Shrug

Keep shoulders packed down and away from the ears; don't shrug.

Board Press

Keep ribs down and glutes tight; press straight up, full lockout.

Log Press

Keep ribs down and glutes tight; press straight up, full lockout.

Military Press

Keep ribs down and glutes tight; press straight up, full lockout.

Overhead Barbell Press

Overhead Press

Keep ribs down and glutes tight; press straight up, full lockout.

Pin Press

Keep ribs down and glutes tight; press straight up, full lockout.

Push Press

Keep ribs down and glutes tight; press straight up, full lockout.

Push Press Snatch

Keep ribs down and glutes tight; press straight up, full lockout.

Upright Row

Pull to the lower ribcage, squeeze shoulder blades; avoid rounding the back.

Floor Press

Keep ribs down and glutes tight; press straight up, full lockout.

Guillotine Press

Keep ribs down and glutes tight; press straight up, full lockout.

Arnold press

Cross Body Shoulder Stretch

DB shoulder press

Handstand

Keep shoulders packed down and away from the ears; don't shrug.

Handstand Hold

Keep shoulders packed down and away from the ears; don't shrug.

Lateral Bound

Keep shoulders packed down and away from the ears; don't shrug.

Lateral Raise

Lateral Shuffle

Keep shoulders packed down and away from the ears; don't shrug.

Pallof Press

Keep ribs down and glutes tight; press straight up, full lockout.

Pec Dec Rear Delt Fly

Plank Shoulder Tap

Keep shoulders packed down and away from the ears; don't shrug.

Shoulder Dislocate

Keep shoulders packed down and away from the ears; don't shrug.

Shoulder internal and external rotations

Stone Shoulder

Keep shoulders packed down and away from the ears; don't shrug.

Thread the needle stretch

Upright row EZ bar

Wall Handstand

Keep shoulders packed down and away from the ears; don't shrug.

Cable Rear delt Fly

Cable rope face pull

Cable Front Raise

Keep shoulders packed down and away from the ears; don't shrug.

Cable Lateral Raise

Keep shoulders packed down and away from the ears; don't shrug.

Behind-Neck Press

Keep ribs down and glutes tight; press straight up, full lockout.

Bent-Over Lateral Raise

Keep shoulders packed down and away from the ears; don't shrug.

Bradford Press

Keep ribs down and glutes tight; press straight up, full lockout.

Crush Press

Keep ribs down and glutes tight; press straight up, full lockout.

Cuban Press

Keep ribs down and glutes tight; press straight up, full lockout.

Decline Dumbbell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Dumbbell Shrug

Keep shoulders packed down and away from the ears; don't shrug.

Front Raise

Keep shoulders packed down and away from the ears; don't shrug.

Hex Press

Keep ribs down and glutes tight; press straight up, full lockout.

Incline Dumbbell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Rear Delt Raise

Keep shoulders packed down and away from the ears; don't shrug.

Scott Press

Keep ribs down and glutes tight; press straight up, full lockout.

Seated Dumbbell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Spoto Press

Keep ribs down and glutes tight; press straight up, full lockout.

Squeeze Press

Keep ribs down and glutes tight; press straight up, full lockout.

Standing Dumbbell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Z Press

Keep ribs down and glutes tight; press straight up, full lockout.

Dumbbell front raise

Dumbbell Lateral Raises

Dumbbell Standing Lateral Raise

Dumbbell Upright Row

Standing Dumbbell Shoulder Press

Standing Dumbbell Y raise

Bottom-Up Kettlebell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Double Kettlebell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Kettlebell Clean and Press

Keep ribs down and glutes tight; press straight up, full lockout.

Kettlebell Press

Keep ribs down and glutes tight; press straight up, full lockout.

Leg Press

Keep ribs down and glutes tight; press straight up, full lockout.

Leg Press Calf Raise

Keep ribs down and glutes tight; press straight up, full lockout.

Seated Machine Lateral raises

Shoulder Press Machine

Keep ribs down and glutes tight; press straight up, full lockout.

Single-Leg Press

Keep ribs down and glutes tight; press straight up, full lockout.

Banded Shoulder Distraction

Keep shoulders packed down and away from the ears; don't shrug.

Smith Machine Incline Press

Keep ribs down and glutes tight; press straight up, full lockout.

Sandbag Shoulder

Keep shoulders packed down and away from the ears; don't shrug.

TRX Pike

Keep shoulders packed down and away from the ears; don't shrug.

Piriformis Stretch

Barbell Triceps Extension

Isolate the target, move slowly, don't use momentum.

Close grip DB press

DB Skull crushers

DB tricep kickbacks

Diamond Push-ups

Dips (weighted or body weight)

EZ bar Skull crushers

JM press

Overhead Tricep Extensions

Seated dips

Single arm DB floor press

Standing landmine press

Cable Tricep Extensions- rope

Cable tricep kickbacks

Cable Tricep push downs- straight bar

Underhand cable tricep push down

Cable Triceps Extension

Isolate the target, move slowly, don't use momentum.

Rope Pushdown

Lock out fully, keep the upper arm still.

Triceps Pushdown

Lock out fully, keep the upper arm still.

Dumbbell Triceps Extension

Isolate the target, move slowly, don't use momentum.

French Press

Keep ribs down and glutes tight; press straight up, full lockout.

Skull Crusher

Lock out fully, keep the upper arm still.

Tate Press

Keep ribs down and glutes tight; press straight up, full lockout.

Dumbbell Close Grip Floor press

Floor Dumbbell Skull Crusher

Machine tricep extension

Tricep Extension Machine

Isolate the target, move slowly, don't use momentum.

TRX Tricep Extension

Isolate the target, move slowly, don't use momentum.