- 21s Biceps Curlbiceps · barbellIllustratedVideo demo
- 90/90 external/internal rotation ratinghip rotators · bodyweightIllustrated
- 90/90 Hip Switches (dynamic flow)hip rotators, glutes · bodyweightIllustratedVideo demo
- 90/90 shin-box PAILs/RAILship rotators, glutes · bodyweightIllustratedVideo demo
- Alternating Hammer Curlbiceps · dumbbell
- Back Squatglutes · barbell
- Back Squat (high-bar)glutes · barbell
- Band Dislocatesshoulders · resistance band or broomstickIllustratedVideo demo
- Band Pull-Aparts (primer)shoulders · bands
- Banded Hip Distractionhip joint capsule, hip flexors · heavy resistance band, anchor point (rack or pole)IllustratedVideo demo
- Barbell Curlbiceps · barbell
- Barbell Front Raisedelts · barbell
- Barbell Row — Bent-overupper-back · barbell
- Barbell Row — Pendlayupper-back · barbell
- Barbell Shrugtraps · barbell
- Barbell Upright Rowdelts · barbell
- Bench Presspectorals · barbell
- Bodyweight Squat to full depthquadriceps · body only
- Bulgarian Split Squat (DB)quadriceps, glutes · dumbbell, benchIllustrated
- Cat-Cowspinal erectors, lower back · bodyweightIllustratedVideo demo
- Chest Fly + Press (combo)chest · dumbbell, benchIllustratedVideo demo
- Close-grip Feet-up Bench Presstriceps · barbell, benchIllustratedVideo demo
- Conventional Deadliftglutes · barbell
- Cossack Squat (bodyweight, dynamic mover)glutes, adductors · bodyweightClose variant
- Cossack Squat (loaded, single DB goblet-style)glutes, adductors · dumbbell/kettlebell, bodyweight
- Couch Stretchhip flexors, quadriceps · bodyweight, wall or couch/bench for the rear footIllustratedVideo demo
- Cross-Body Shoulder Stretchshoulders · bodyweight
- DB Lungesglutes · dumbbell
- DB Row (single-arm, bench-supported)middle back · dumbbell
- DB Supinated Curlbiceps · dumbbell
- Dead Bugabs · bodyweight
- Dead Hanglats, shoulders · pull-up barIllustratedVideo demo
- Decline DB Presschest · dumbbell
- Diamond Push-ups (feet elevated)triceps · bodyweight, bench/box for the feetClose variant
- Dipspectorals · bodyweight
- Dumbbell Pullover (bench)pectorals · dumbbell
- External-Rotation Pre-Activation (light DB/band)shoulders · dumbbell
- Face Pullsshoulders · cable
- Frog Stretchadductors, glutes · bodyweightIllustratedVideo demo
- Goblet Squat (cross-arm grip)quads · dumbbell
- Hanging Leg Raiseabs · bodyweight
- Hip Thrust (Barbell)glutes · barbell
- Hip-flexor PAILs/RAILs (couch-stretch position)hip flexors, quadriceps · bodyweight, wall or bench for the rear footIllustratedVideo demo
- Incline Barbell Presspectorals · barbell
- Incline DB Presspectorals · dumbbell
- Jump Squatsglutes · bodyweight
- Lat Pulldown (wide-grip)lats · cable
- Lateral Raises (DB)delts · dumbbell
- Leg Curls (machine)hamstrings · lever
- Leg Extensionsquadriceps · machine
- Leg Pressquadriceps · machine
- Leg Press (narrow stance)quadriceps · machine
- Narrow-grip Barbell Curlbiceps · barbell
- Overhead Pressdelts · barbell
- Overhead reach / wall-slide max-height screenshoulders, scapular stabilizers · wallIllustrated
- Overhead Wall PAILs/RAILsshoulders, lats · wallIllustratedVideo demo
- Pallof Pressabs · band
- Pigeon Stretchglutes, hip rotators · bodyweightIllustratedVideo demo
- Plie Squat (DB)quadriceps · dumbbell
- Pull-uplats · bodyweight
- Pull-ups or Lat Pulldownlats · bodyweight (pull-up bar) or cable machine
- Rear Delt Swing / Bent-over Raiseshoulders · dumbbell
- Reverse-Grip Barbell Curlbiceps · barbell
- Reverse-Grip Barbell Rowupper-back · barbell
- Romanian Deadlift (Barbell)glutes · barbell
- Rope Hammer Curlbiceps · cable
- Seated DB French Presstriceps · dumbbell
- Seated DB Overhead Pressdelts · dumbbell
- Seated Hammer Curlbiceps · dumbbell
- Seated Straddle Forward Foldhamstrings · bodyweight
- Shoulder CARsshoulders · bodyweightIllustratedVideo demo
- Shoulder PAILs/RAILs (90/90 external-rotation end-range)shoulders, rotator cuff · light dumbbell or bandIllustratedVideo demo
- Side-lying Windmill gap (knee-down)thoracic spine, shoulders · bodyweight, tape measure or rulerIllustrated
- Single-arm DB Pressdelts · dumbbell
- Single-leg Calf Raisecalves · bodyweight (add a dumbbell once bodyweight is easy for 2 straight weeks)
- Single-leg Hyperextensionglutes, hamstrings · 45-degree or horizontal hyperextension benchIllustratedVideo demo
- Single-leg RDL (bodyweight pattern rehearsal)glutes · bodyweightClose variant
- Sit-to-stand-from-depth screenquadriceps, glutes · bodyweight, a low box/bench (optional, to mark depth)Illustrated
- Standing DB Curlbiceps · dumbbell
- Sumo Deadliftglutes · barbell
- Svend Presspectorals · weight plate
- Toes-to-Barabdominals, hip flexors · pull-up barIllustratedVideo demo
- Tricep Dips on Benchtriceps · bodyweight
- Triceps Kickbacktriceps · dumbbell
- Triceps Rope Pushdowntriceps · cable
- Wall Pec Stretchchest, anterior shoulder · wall or doorframeIllustratedVideo demo
- Wall Slidesscapular stabilizers, shoulders · wallIllustratedVideo demo
- Wide-grip Barbell Curlbiceps · barbell
- World's Greatest Stretchhamstrings · bodyweight
No exercises match that filter.