Exercise Library Movement Prep Banded Ankle Mobility Bent Over Trap 3 Raises Quadruped Hip CARs Standing Hip CARs Shoulder CARs Squat Prying World’s Greatest Stretch Inchworm Scap Pushups Floor Slides Quad n’ Reach Knee Hugs Inch Worm with 4x Shoulder Taps Updog to Downdog World’s Greatest Stretch T-Spine Rotations T-Spine Rotations w/ Hamstring Stretch Lower Body Lying Leg Curl Single Leg Press Front Foot Elevated Zercher Split Squats Zercher Squat Barbell Back Squat Physioball Leg Curl Single Leg Broad Jump Single Leg RDL – Eccentric Single Leg RDL – Concentric RFE Split Squat – Concentric RFE Split Squat – Isometric RFE Split Squat – Eccentric RFE Split Squats – Tempo Leg Press FFE Split Squats RFE Split Squats Rear Foot Elevated Split Squat Glute Bridge (Sandbag or BB) Single Leg Hip Thrust Single Leg Glute Bridges Single Leg Glute Bridge (Feet Elevated) Frog Pumps RDL (DB or BB) Walking Lunges Goblet Squat (Heel Elevated) Straight Leg Bridge (Feet Elevated) Pendulum Lunges Glute Bridge Step Out Squat to Heart Beat Press Glute Bridge (Feet Elevated) RDL Goblet Squat (Heels Elevated) Reset Rows Front Squat (Heels Elevated) Single Leg RDL’s Split Squats Front Squat (Heels Elevated) Clam Shells Step Forward Lunges B-Stance Squat Clam Shells Front Squats (Heels Elevated) Hip Thrusts Single Leg RDL’s – Home Step Back Lunge Upper Push DB Incline Fly 45º Incline Press (DB or BB) Decline Press (DB or BB) Narrow DB Press Cable Fly Cable Fly – High to Low Cable Fly – Low to High Negative Pushups Tall Kneeling Straight Arm Raises Tall Kneeling Curl to Press Half Kneeling Curl to Press Lateral Raise – Full Lateral Raise – Top Half Lateral Raise – Bottom Half DB Fly Seated Curl to Press Max Pushups Seated DB Overhead Press Flat DB Press Lateral Raises Pushups Push Press Pushups (Hands Elevated, on the Floor, or Feet Elevated) Narrow DB Floor Press Half Kneeling DB Overhead Press Upper Pull 2:1 Lat Pulldown DB Shrugs Wide Pullups – Concentric (Cluster) Wide Pullups – Isometric Wide Pullups – Eccentric (Cluster) Facepull with External Rotation Bent Over Rows (DB or BB) Chainsaw Rows Band Pullaparts Band Pullaparts – High to Low Pullups – Wide Pronated Chinups Pulldown – Narrow Supinated Band Assisted Chinups Pulldown – Wide Pronated Band Assisted Pullups – Wide Pronated Chest Supported DB Row Plank Row (Feet Wide) Chainsaw Row Beast Row Reset Rows DB Overhead Pull Bench Supported Row Bent Over Rows Batwing Rows Batwing Rows Couch Supported DB Row Arms 2:1 Triceps Pressdown Banded Curl – Neutral Banded Curl – Supinated Banded Curl – Pronated Concentration Curls Cable Curl – Rope Cable Curl – Straight Bar Supinated Cable Curl – Straight Bar Pronated Spider Curl Tri Pressdown – Straight Bar Supinated Tri Pressdown – Straight Bar Pronated Tri Pressdown – Rope Tri Extensions – Bench 65º Seated Hammer Curl 65º Seated Curl 65º Seated Zottman Curl Half Kneeling DB Curl Tall Kneeling Hammer Curl Seated Overhead Tri Extentions Seated DB Curl Skull Crushers Standing DB Curl Half-Kneeling Overhead Triceps Extensions Tall Kneeling DB Curl Core Hanging Straight Leg Raises – Hip Height Hanging Straight Leg Raises – High As Possible Hanging Knee Raises Shins to Bar (Tuck) Toes to Bar (Kip) Toes to Bar (Controlled) Sandbag Goodmornings Ab Cart (Knees) Ab Cart (Knees to Plank) Ab Cart (Toes to Knees) Ab Cart (Toes) Dragon Flag (Full Tuck) Dragon Flag (Half Tuck – Alternating) Dragon Flag (Loose Tuck – Bent Knee) Dragon Flag (Eccentric) Plank Row (Feet Wide) Beast Row Weighted Crunch w/ 3 second pause Lying Straight Leg Raise Side Plank (Knees or Feet) High Plank Shoulder Taps Low Plank (Knees or Toes) Weighted Situp High Plank Knee to Elbow Weighted Crunches Dragon Flags (Full Tuck or Half Tuck) Beast Shoulder Taps Hallow Body Rock Windshield Wipers Russian Twists Low Plank to Dolphin Weighted Crunch with Pause Inch Worm with 4x Shoulder Taps Seated Knee Tucks Low Plank to Dolphin Plank Rotations Lying Knee Tucks Sideplank Thread the Needle Weighted Straight Leg Situp Alt. Straight Leg Raises Plyometrics Broad Jump (Rolling Start) Broad Jump Med Ball Rotation Slams – Medium Med Ball Slams – Heavy SA Med Ball Punch – Light Med Ball Press to Floor – Medium Band Assisted Punches Band Assisted Vertical Jump Max Vertical Jump w/ Sandbag Max Vertical Jump – Doubles Pre / Rehab Bent Over Trap 3 Raises Seated External Rotation
