Exercise Library
Vertical Push Exercises
SEATED DB Z PRESS
SEATED SINGLE ARM DB Z PRESS
1/2 KNEELING OVERHEAD DB PRESS
1/2 KNEELING BILATERAL DB OVERHEAD PRESS
Horizontal Push Exercises
DB BILATERAL FLOOR PRESS
SINGLE ARM DB FLOOR PRESS
GLUTE BRIDGE DB BILATERAL FLOOR PRESS
GLUTE BRIDGE SINGLE ARM DB FLOOR PRESS
BILATERAL DB FLOOR PRESS
SINGLE ARM DB FLOOR PRESS
HALF BRIDGE DB PRESS
HALF BRIDGE SINFLE ARM DB PRESS
ECCENTRIC PUSH UP NEGATIVES
MODIFIED ECCENTRIC PUSH UP NEGATIVES
INTERMEDIATE MODIFIED ECCENTRIC PUSH UP NEGATIVES
FULL RANGE OF MOTION STANDARD PUSH UPS
MODIFIED CONTINUOUS PUSH UPS
INTERMEDIATE MODIFIED CONTINUOUS PUSH UPS
DB BILATERAL BENCH PRESS
SINGLE ARM DB BENCH PRESS
Vertical Pull Exercises
BODYWEIGHT ECCENTRIC PULL UP NEGATIVES
BANDED ECCENTRIC PULL UP NEGATIVES
FULL BAND ASSISTED ECCENTRIC PULL UP NEGATIVES
MODIFIED ECCENTRIC PULL UP NEGATIVES
FULL RANGE OF MOTION BODYWEIGHT PULL UPS
BAND ASSISTED FULL RANGE OF MOTION PULL UPS
MODIFIED FULL RANGE OF MOTION BODYWEIGHT PULL UPS
Squat Pattern Exercises
BODYWEIGHT AIR SQUAT
KETTLEBELL GOBLET SQUAT
DB GOBLET SQUAT
KETTLEBELL ZERCHER SQUAT
BODYWEIGHT SPLIT SQUAT
BODYWEIGHT REAR FOOT ELEVATED SPLIT SQUAT
KETTLEBELL GOBLET SPLIT SQUAT
DB GOBLET SPLIT SQUAT
KETTLEBELL GOBLET REAR FOOT ELEVATED SPLIT SQUAT
DB GOBLET REAR FOOT ELEVATED SPLIT SQUAT
BARBELL BACK SQUAT
BARBELL FRONT SQUAT
BARBELL ZERCHER SQUAT
BARBELL SPLIT SQUAT
BARBELL REAR FOOT ELEVATED SPLIT SQUAT
Isometric holds (Positional Strength Exercises)
ISOMETRIC SPLIT SQUAT HOLD
FLOATING HEEL ISOMETRIC SPLIT SQUAT HOLD
GLUTE BRIDGE BILATERAL ISO HOLD
LONG LEVER HAMSTRING ISO HOLD
SINGLE LEG GLUTE BRIDGE ISO HOLD
SINGLE LEG STAND ISO HOLD
SUPHINE LEG CURL WALKOUT
Horizontal Pull Exercises
HAND SUPPORTED SPLIT STANCE DB ROW
HAND SUPPORTED SPLIT STANCE KB ROW
MODIFIED BODYWEIGHT INVERTED ROW
INTERMEDIATE STRAIGHT LEG BODYWEIGHT INVERTED ROW
ADVANCED FEET ELEVATED STRAIGHT LEG BODYWEIGHT PULL UP
CHEST SUPPORTED DB ROW
BARBELL PENDLAY ROW
Glute Dominant Patterns
BODYWEIGHT GLUTE BRIDGE
SINGLE LEG BODYWEIGHT GLUTE BRIDGE
DB LOADED GLUTE BRIDGE
KETTLEBELL LOADED GLUTE BRIDGE
DB SINGLE LEG LOADED GLUTE BRIDGE
BARBELL HIP THRUST
Lunge Pattern Exercises
BODYWEIGHT FORWARD LUNGE
BODYWEIGHT REVERSE LUNGE
KETTLEBELL GOBLET FORWARD LUNGE
KETTLEBELL SIDE LOADED FORWARD LUNGE
KETTLEBELL GOBLET REVERSE LUNGE
KETTLEBELL SIDE LOADED REVERSE LUNGE
BODYWEIGHT LATERAL LUNGE
DB GOBLET LATERAL LUNGE
Trunk Exercises
PRONE COBRA ISO HOLD
PLANK HOLD
SIDE PLANK HOLD
COPENHAGEN SIDE PLANK RAISES
MODIFIED COPENHAGEN SIDE PLANK RAISE
COPENHAGEN SIDE PLANK HOLD
MODIFIED COPENHAGEN SIDE PLANK HOLD
SIDE PLANK RAISES
LYING LEG LOWERS
DEADBUG BASE POSITION HOLD
ALTERNATIVE DEADBUGS
V-UPS
Extensive Jumps Series
POGO HOPS
LINEAR LINE HOPS
LATERAL LINE HOPS
SQUAT JUMPS
Med Ball Ballistic Movements
MED BALL SLAM
MED BALL SLAM
MED BALL ROTATIONAL SLAM
MED BALL OVERHEAD THROW FOR DISTANCE
SPLIT STANCE MED BALL CHOP INTO ROTATIONAL THROW
SPLIT STANCE MED BALL CHOP INTO ROTATIONAL THROW
Sled Variations Exercises
BACKWARD SLED WALK
BACKWARD SLED VMO WALK
SLED ACCELERATION MARCH
SLED SINGLE OUTPUT HORIZONTAL JUMPS
UNLOADED SLED SPRINT
SLED DOUBLE BROAD JUMP
Tempo Runs and Sprints
10 YARD ACCELERATION
TEMPO RUN AT 60%
Hinge Pattern Exercises
DB ROMANIAN DEADLIFT
BARBELL RDL
SINGLE LEG KB RDL
SINGLE LEG DB RDL
BARBELL CONVENTIONAL DEADLIFT
BARBELL SUMO DEADLIFT
TRAPBAR DEADLIFT
KETTLEBELL ROMANIAN DEADLIFT