Shoulder flexion Thoracic rotation

Wall dog Open book/sidelying windmill

Childs pose w/ arms overhead Seated wall thoracic rotation
Supine shoulder flexion on floor Seated PVC thoracic rotation
Supine PVC shoulder flexion Quadruped rotation
Supine wallslide on floor KB/DB Armbar
Bench T-spine mobilization Glute bridge w/ reach
Quadruped rockback upward rotation Squat w/ rotation
Wall downward dog Wall hip hinge w/ rotation
Downward dog
Yoga pushup
Serratus wallslide w/ liftoff

Combo
Walking Spiderman with hip lift and overhead reach (w/ opposite arm)
Lean-away lateral line stretch
TRX deep squat lat stretch
Supine leg whip
Bowler squat
Half kneeling KB halo
Hip rotation/abduction Hip extension Ankle dorsiflexion
Quadruped frog stretch Thomas test
Kneeling hip adductor sttretch Half kneeling hip flexor stretch
Supine leg whip Wall hip flexor stretch w/ rock
3rd world squat
Hip 90/90 switches
Pigeon pose
Throws Sled Work Sprint starts
Med ball Overhead slam Forward sled drag (belt) Scarmble start (prone)
Lateral slam Reverse sled drag (belt) Pushup starts
Falling starts (from toes)
1-leg med ball slam Forward sled push (handles) Rollover start
Sled chest pushes Crouch start
Split stance med ball overhead toss Situp start
1-leg med ball overhead toss Forward sled drag (handles) Mountain climber start
Reverse sled drag (handles Donkey kick start
Med ball squat throw Med ball push throw start
Seated med ball squat throw Lateral crossover drag (belt)
Lateral crossover drag (handles)
Rotational throw
Anti-rotation scoop throw (split stance)
Med ball rotational scoop throw Dynamic Push Up
Med ball shot put Explosive pushup from incline
Step-behind med ball scoop throw Explosive pushup
Step-behind med ball shot put Pushup to box
Split stance rotational med ball slam Clapping pushup
Swings
Kettlebell swing
1-arm kettlebell swing

Dumbbell muscle snatch

Dumbbell power snatch

Hills
Hill sprints
Hill power skip
Hill broad jump
Hill gallop
Hill bounding
Landing/Eccentric Focus Vertical Jump Broad jumps
Bilateral snap down Squat jump Broad jump and stick
Unilateral snap down Seated jump Reactive broad jump
Countermovement jump (CMJ) Uphill broad jump
2-leg box altitude landing CMJ w/ arm movement Band resisted broad jump
1-leg box altitude landing Trap bar jump 1-leg broad jump
Depth jump
2-leg low hurdle hops w/ stick Band assisted vertical jump
1-leg low hurdle hops w/ stick Full squat jump

Box jump to 1-leg landing

1-leg box jump
Box jumps Box jump to 1-leg landing
Box jump 1-leg box jump to 2-leg landing
Static box jump 1-leg box jump to 1-leg landing
Seated box jump
Horizontal box jump
Weighted box jump (med ball)
Box depth jump
Heidens/Skater Jumps
Heidens (lateral)
Heidens (zigzag)
Heidens (reactive)
Heidens w/ stick
Heidens w/ external rotation stick
Heidens w/ med ball
band resisted heiden
Horizontal reaching Horizontal pressing
Pushups Stability Pushups Bench press
Hand elevated box pushups 1-leg pushups Barbell bench press
Band assisted push-ups BOSU pushups Touch and go bench press
Kneeling pushups Med ball push-up (both hands) Comp pause bench press
Pushups TRX push up Long pause bench press
Pushups w/ handles Spider-Man Pushup Close grip bench press
Reverse grip pushups Push up to 1-arm support Reverse grip bench press
Paused pushups Sliding bodysaw pushups Swiss bar bench press
Yoga pushups Sliding bodysaw pushup w/ opp. leg reach Axle bench press
Inchworm pushup Anti-sliding pushup w/ band (around wrists) Spoto press
Pushup w/ hand switch 1-arm hand elevated pushup Feet up bench press
Feet elevated pushup Barbell floor press
Cable press Bench press w/ chains
Standing cable chest press Bench press w/ bands
Rotational Pushups 1-arm cable chest press Bench press w/ reverse bands
Offset 3-point pushup off box Alternating cable chest press Slingshot bench press
Offset pushup on med ball Half kneeling 1-arm chest press Pin press
Pushup to 1-arm support Split stance 1-arm cable press Board press
T pushups Incline cable chest press Foam roller press
T-shirt press
Loaded Pushups Hanging band bench press
Feet elevated push-ups
Banded resisted push-ups
Weight vest push-ups
Chain pushups
 Vertical
DB bench press Overhead Press
Paused DB bench press Barbell overhead press
DB floor press Axle Strict Press
DB stepper press Log Strict Press
Log one motion press
Feet up DB bench press Seated press (no back)
Alternating DB bench press Z Press
Decline DB bench press Half kneeling overhead press
1-arm DB floor press Push Press
1-arm DB bench press Paused Push Press
DB squeeze press Power Jerk
Split Jerk
Incline bench press
Paused Incline Bench Press DB shoulder press
DB incline bench press KB shoulder press
Seated DB/KB press (no back)
Dips Seated 1-arm DB/KB press (no back)
Dips (parallel bars) 1-arm DB/KB shoulder press
Ring dips Alternating DB/KB press
Weighted dips Half-kneeling 1-DB/KB press
Handstand pushups Half Kneeling Bottoms up KB press
HSPU w/ handles Arnold press (seated)
Landmine press
Viking landmine press
TK Viking press
Split stance LM press
Half-kneeling LM press
Tall kneeling LM press
1-arm 1-leg LM press

Hanging band overhead press

Bottoms-up 1-KB press

2-DB Z press
1-DB Z press
Horizontal
TRX row Bent over row
Inverted row 2-DB bent over row
TRX row (tabletop position) 1-DB bent over row
TRX row (straight leg) Barbell row
TRX row (feet elevated) Underhand barbell row
1-arm TRX row Pendlay row
1-leg TRX row
TRX row (supinated grip) Seated row (close neutral grip)
TRX face pull + row Seated row (wide neutral grip)
Seated row (overhand grip)
Chest supported row Seated row (underhand grip)
Incline bench DB row Seated row (independent cable arms)
DB Seal row
Gorilla Row w/ Kettlebells 1-arm cable row
1-arm DB row (knee on bench) 1-arm square stance cable row
1-arm DB row (3-point stance) 1-arm split stance cable row
Deadstop 1-arm DB row 1-arm half kneeling cable row
Bird dog DB row 1-arm split stance LOW cable row
High/45 degree 1-arm cable row
1-arm band row
Row countdown (any type)
Paused row (any type)
Vertical
Pull Ups (regressions) Lat pulldown
Machine assisted pull-ups Lat pulldown (pronated grip)
Active hanging Lat pulldown (underhand grip)
Band assisted pullups Lat pulldown (wide neutral grip)
Feet assisted pull-ups Lat pulldown (close neutral grip)
Flexed arm hangs Lat pulldown (seperate handles)
Pull-up negatives Paused lat pulldown (any grip)
1-arm lat pulldown
Pull Ups (progressions)
Chin-ups (supinated grip) Tall kneeling lat pulldown
Pull-ups (pronated grip) Half kneeling lat pulldown
Pull-ups (neutral grip) Squatting lat pulldown
Ring chin-ups
Ring pull-ups
Paused pull-ups (pause at bottom)
Paused pull-ups (pause at top)
Paused pull-ups (pause at middle)
Offset ring pull-up
Pullover
DB floor pullover
DB stepper pullover
DB pullover (bench press position)
DB pullover (bridged position)
1-leg DB pullover
2-DB pullover
EZ bar pullover
Swiss bar pullover

Straight-arm pulldown
Scapular/Rotator Cuff Focus
KB screwdriver Supine shoulder flexion
Bottoms up screwdriver Back to wall shoulder flexion
Sidelying screwdriver Incline Y Raise
Incline T Raise
Wallslide Prone Y Raise
Floorslide (supine) Prone T Raise
Wallslide
Seated wallslide TRX Y
Incline Prone (Y) Press TRX T
Prone Press TRX face pull
PVC prone press 1-leg TRX Y
Weighted Prone Press
Supine floor angel
Sidelying external rotation Wall angel
Floor external rotation Prone floor angel
Wall external rotation
Cable face pull Quadruped rockback
Band face pull
Seated face pull
Half kneeling face pull Above plus lift off
Supine face pull Above plus swimmer hover

Prone external rotation liftoff isometric hold

Prone hold Serratus wallslide (facing wall)
Prone cobra hold Serratus wallslide w/ liftoff
Prone Y hold
Prone Y hold
Prone W hold Eccentric catches/drops

Plank T (support hand elevated) Diagonal patterns

Plank Y Draw the sword
Plank U D1 D2
Plank U + press
Plank (prone) press
Side plank DB shoulder abduction

Band pull apart overhand

Band pull apart underhand
Squatting Lunging/1-leg
Goblet squat Barbell squat Reverse lunges
Box squat Back squat Reverse lunges from deficit
Squat to box Paused back squat Offset reverse lunge
Free squat Tempo back squat Goblet reverse lunge
Goblet squat High bar back squat 1-KB racked reverse lunge
Paused squat Low bar back squat 2-KB racked reverse lunge
1-KB front squat 1 and 1/4 rep back squat Landmine goblet reverse lunge
2 KB front squat Box squat Landmine reverse lunge
Knee banded squat Back squat to box Barbell reverse lunge
Pin squat Front rack reverse lunge
DB carry squat (DBs at side)Anderson squat/bottoms up Zercher reverse lunge
Between-bench squat SSB reverse lunge
Hand supported SSB squat Overhead reverse lunge
Front squat

Paused front squat Walking lunges

Overhead walking lunges
SSB squat
Cambered bar squat Forward lunge
Zercher squat Forward to reverse lunge
Belt squat
Buffalo bar squat
Step-up Split Squat Skater Squat
Sprinter step-up Ca\ble assisted split squat Elevated skater squat
Offset step up Split squat Skater squat
Goblet step-up Split squat (start from bottom) Skater squat w/ counterweight
Lateral step-up Goblet split squat Deficit skater squat
Deadstop step-up Barbell split squat Offset skater squat
Slow lower step-up Offset split squat
Rotational step-up Front foot elevated split squat Pistol squat
Elevated split squat (both feet) TRX asst. pistol squat
Kneel to stand 1-KB racked split squat 1-leg box squat
Kneel to stand 2-KB racked split squat Lateral step-down
Goblet kneel to stand Pistol squat
1-KB racked kneel to stand
2-KB rack kneel to stand Lateral lunge
Band assisted lateral lunge
2-DB overhead kneel to stand Bulgarian split squat Static Lateral lunge
Deficit bulgarian split squat Lateral lunge
Plate lateral lunge
Hand supported SSB split squat Goblet lateral lunge
Hand supported SSB bulgarian Lateral lunge (deadlift loading)
Hand supported SSB reverse lungeLateral walking lunge
Sliding lateral lunge
Band resisted lateral lunge
unterweight

lift loading)
Hip Hinge
Deadlift Trap bar deadlift KB deadlift
Conventional Deadlift Trap bar Deadlift DB RDL
Sumo Deadlift Low handle trap bar DL KB RDL
Stiff Leg Deadlift Block Trap Bar DL Box DB RDL (calves on box)
Romanian Deadlift Trap bar RDL Box KB RDL (calves on box)
Paused RDL Trap Bar SLDL KB DL
Paused deadlift (at knees) KB SLDL
Paused deadlift (off floor)
Deadlift to knees B-stance deadlift 1-leg RDL
Block deadlift 1-leg supported RDL
Rack deadlift 1-leg RDL w/ offset load
1-leg sliding RDL
DB RDL 1-leg abducted RDL
Deficit deadlift DB deadlift (at sides) 1-arm 1-leg cable RDL (contralateral)
Box RDL (calves on box) Walking 1-leg RDL

Teaching progressions Reverse hyper

Wall hip hinge reverse hyper
Dowel hip hinge 1-leg reverse hyper
Banded hip hinge
Tall kneeling banded hip hinge
Goblet chest hinge
 Hip thrust/glute dominant
35/45 degree back extension Hip thrust Single leg hip thrust
Horzontal back extension Glute bridge (back on floor) 1-leg glute bridge
Band assisted GHR Hip thrust (back on bench) 1-leg hip thrust
Glute Ham Raise Frog pump (feet together) Banded 1-leg hip thrust
Prisoner back extension/GHR Knee banded hip thrust Weighted 1-leg hip thrust
1-leg back extension Barbell Hip thrust Barbell 1-leg hip thrust
Banded back extension Knee banded barbell Hip Thrust Foot elevated 1-leg hip thrust
Feet elevated hip thrust
Good morning Kneeling band hip thrust
KB good morning (chest hinge) Glute march Kneeling squat
Barbell good morning Glute marching (from floor)
SSB good morning Hip marching (from bench)
Banded good morning Banded hip marching
DL (contralateral) Weighted hip marching
Straight leg bridge Barbell hip marching
1-leg straight leg bridge
Glute March w/ reach
Hip thrust w/ iso band pulldown
Cable pull-through
Band pull-through
1-leg hip thrust
Linear/front
Plank (saggital) Plank (unstable surface) Plank (reduced base of su
Plank on knees BOSU plank Spiderman plank
Box plank (hands elevated) Plank on ball 1-leg plank
Plank on hands Ball bodysaw Plank w/ lateral foot taps
Plank on elbows Sliding bodysaw Shoulder tap plank
RKC plank Stir the pot Plank reaches
Plank w/ inner thigh squeeze Ball plank w/ knee march Plate drag plank
Long lever plank TRX plank Plank w/ cable pulldown
Anti-sliding long lever plank TRX plank (long lever) Bench plank DB row
Feet elevated plank TRX flutter Renegade row
Superman plank Ball high plank (on hands) Plank w/ alt arm and leg lift
Weighted plank Ball high plank w/ knee ma1-arm 1-leg plank
Med ball plank Plank to pushup
Band chaos plank Plank walks
Reverse plank walks
Tall plank to bear hold
Bear hold Supine/Dead Bug Hollow hold
Bear hold 90/90 hold Hollow hold (arms at sides)
Knees extended Bear 90/90 hold w/ weight Hollow hold (arms overhead)
Bear w/ foot taps 90/90 hold w/ ball Weighted hollow hold (arms over ches
Walking Bear (alternating sides 90/90 hold w/ band reach Weighted hollow hold (arms overhead
Bear hold w/ shoulder tap 90/90 hold w/ band pulldown Band resisted hollow hold
Bear hold w/ reach Pullover w/ feet on box Hollow hold band pullover
Bear hold plate drag Supine pullover Hollow hold DB pullover
Weighted bear hold 90/90 pullover Hollow hold floor press
Bear crawl Weight in hand, 1 foot on ground
Bear hold row Legs only dead bug
Legs only dead bug w/ ball Rollout
Bird dog Dead bug Ball rollout
Leg only bird dog Dead bug w/ ball TRX fallout
Bird dog Dead bug iso hold (any style) Paused rollout (any)
Bird dog holds Weighted dead bug Kneeling ab wheel rollout
Bird dog DB rows Weighted ab wheel rollout
Band resisted bird dog Reverse crunch Standing ab wheel rollout
Bird dog on box (low leg) Reverse crunch to kick out Plank rollouts
Dead bug to reverse crunch Hollow body reverse crunch Barbell rollouts

Lying leg raise

Lying 1-leg lowering
Active hang
Active hang
Hanging knee rasie
Hanging leg raise
Hanging L-sit
Knees to elbows
Lateral/side
Side plank Carries and holds
Side lying leg hold Suitcase hold (KB, DB)
Side bear (knees and hips at 90) Suitcase hold (landmine, trap bar)
Kneeling side plank Suitcase walk
Side plank 1-KB rack walk
Feet elevated side plank Bottoms-up 1-KB walk
Weighted side plank Waiters walk (1-arm)
Weighted overhead side plank 2-arm overhead walk
Kneeling side plank lift Plate overhead walk
Side plank lift Sandbag carry (over shoulder)

1-leg side plank

Top knee bent side plank 1-KB front squat
Kneeling adductor side plank Shovel deadlift
Adductor side plank (straight leg)
Side plank rows
Side plank lateral raises
Side plank w/ DB reach through
Side plank w/ top leg march
(Anti)-Rotation Hybrid
Pallof press Chop Windmill
Cable pallof press/hold Band anti-rotation chop Half kneeling windmill
Band pallof press/hold Cable anti-rotation chop KB or DB windmill
Wide stance pallof press/hold Bottoms-up KB windmill
Half kneeling pallof press/hold
Tall kneeling pallof press/hold Turkish getup
Pallof press walkout Bottoms-up Turkish Getup
Anti rotation alphabet DB/KB turkish getup
Glute bridge pallof press/hold Barbell turkish getup

Half kneeling anti-rotation press Kneel to stand

[Link] Kneel to stand
Goblet kneel to stand
Pallof press w/ overhead raise 1-KB racked kneel to stand
Pallof press w/ overhead raise + breathing 2-KB rack kneel to stand
2-DB overhead kneel to stand
Anti-rotation alphabet
neel to stand
Knee flexion Hip abduction (hips extended)
Machine leg curl Glute Ham Raise Side lying hip abduction
Lying machine leg curls Back extension + GHR Knee banded side lying hip abd.
1-leg eccentric leg curl Razor curl Weighted sidelying hip abd
1-leg machine leg curls Band assisted GHR Extra range side lying hip abd
Front elevated GHR Plank extra range side lying hip abd
Ball/Sliding Leg Curl Glute-ham raise
Leg curl w/ exercise ball GHR w/ banded reach Lateral band walk
1-leg eccentric ball curl Rear elevated GHR Monster walk (wide stance)
1-leg ball curl Monster walk (zig-zag)
Sliding leg curl
1-leg eccentric sliding curl Nordic Hamstring Curls Standing hip abduction
1-leg sliding curl Pushup NHC Standing cable hip abd.
Core engaged 1-leg sliding curl Band assisted NHC Standing knee banded hip abd.
Isometric NHC Standing baded hip abd.
Eccentric only NHC
NHC (full rep) Top glute bridge abduction
Top hip thrust abduction
 Hip abduction (hips flexed) Hip Flexion
Band Squat lateral walk Knee banded hip hinge abd. Standing KB hip flexion
Band squat monster walk Backward lean seated abduction Standing knee band hip flexion
Banded Cha-Cha Upright seated abduction Cable hip flexion
Side lying transverse hip abd. Forward lean seated abduction Standing band hip flexion
ying hip abd Valgus seated abduction Supine cable hip flexion
Side lying clam Sliding seated abduction Supine band hip flexion
Knee banded side lying clam Banded hip circle
Supine from hands abduction
Side lying hip raise Supine from elbows abduction
Extra range side lying hip raise Supine hip abduction
Knee banded side lying hip raise Supine transverse hip abduction
Weighted side lying hip raise Hip external rotation
3 position seated band abductionCable hip external rotation
Fire hydrant
Extra range fire hydrant (weight shift) Hip adduction
Knee banded fire hydrant Adductor/Copenhagen plank
Ankle weight fire hydrant From knees
From feet
Loaded Walking Marching Pushing/Pulling
Farmers walk Any of the above loaded carries Sled push
Suitcase walk Sled forward drag w/ belt
Goblet walk Sled reverse drag w/ belt
1-KB rack walk Sled forward drag w/ handle
2-KB rack walk Sled reverse drag w/ handle
Bottoms up 1-KB walk Sled lateral drag w/ belt
Bottoms up 2-KB walk Sled lateral drag w/ handle
Waiters walk (1-arm) Sled hand over hand pull (seated)
Overhead walk (2-arm) Sled hand over hand pull (standing)
Hanging band overhead carry Sled rows
Sandbag carry (hug) Sled 1-arm rows
Sandbag carry (shoulder) Sled pull-throughs
Yoke walk Sled bear crawl
Front rack yoke walk Prowler shoves (chest press)
Zercher yoke walk

Offset loading
Combo - crosswalks
d pull (seated)
d pull (standing)
1-leg stand
Supported 1-leg stand
1-leg march hold
Angled 1-leg stand
1-leg RDL hold

1-leg swap
1-leg RDL swap

1-leg stand on foam pad

1-leg stand on BOSU ball

1-leg med ball slam

1-leg med ball overhead throw
Split stance rotational med ball throw
1-leg med ball rotational throw
Glutes Back
Seated band abduction + Knee banded glute bridges TRX face pull + row
Band fire hydrant + hip extension
1-leg hip thrust + deficit reverse lunges
BB hip thrust + march + hold
TEMPO MEANS OF LOADING
Slow eccentric Barbell on back
Pause at bottom of rep Barbell on front rack
Pause at top of rep Specialty bar
Pause halfway down on eccentric DBs in hands
Pause halfway up on concentric Offset weight
Explosive/ballistic at top Bottoms up position
Pulse at point of ROM Band resisted
Concentric only Band assisted
Eccentric only Chain resisted
Finish w/ isometric hold
SET/REP ALTERNATIVES
Timed sets - as many reps possible in fixed time
Timed sets - certain number of total reps as fast as possible
Total reps in fixed sets
Total reps in any sets
Timed rest -
EMOM
Breaths (esp. for core-based movements)
Ascending reps per set (eg 1-10)
Descending reps per set (eg 10-1)
Static
Barbell Axle/Fat Grips Dumbbells Kettlebells
Barbell hold (at DL lockout) Axle hold (at lockout) DB farmers walk KB farmers walk
Barbell hold (at DL middle) DB suitcase carry KB suitcase walk
Barbell hold (at DL start) KB bottoms up walk
Suitcase hold Fat grip DB farmers walk KB bottoms up hold
Fat grip trap bar carry KB drop and catch (bell side)
Plate
Plate bottoms up
Plate pinch
Plate pinch farmers walk
Plate pinch suitcase walk
 Hangs
Feet supported hang Towel
Active hang
Hanging knee raises
Hanging leg raises
d catch (bell side)