1 Arm Rear Delt Raise
dumbbell • accessory
shoulders
Ab Wheel Rollout
other • core
core + lats, shoulders
Altitude Drop to Box Jump
bodyweight • reactive
Arnold Press
dumbbell • compound
shoulders + triceps
Back Extension
back extension_bench • accessory
hamstrings + glutes, lower_back
Back Squat
barbell • compound
quads + glutes, hamstrings
Banded Bench Press
barbell • reactive
chest + triceps, shoulders
Band Press
band • reactive
chest + triceps
Band Pull-Aparts
band • accessory
rear delts + rhomboids
Barbell Curl
barbell • accessory
biceps
Barbell Drag Curl
barbell • accessory
biceps
Barbell Face Pull
barbell • accessory
rear delts + rhomboids, traps
Barbell Good Morning
barbell • accessory
hamstrings + glutes, lower_back
Barbell Row
barbell • compound
back + biceps
Barbell Row and Catch
barbell • reactive
back + biceps
Barbell Shrug
barbell • accessory
traps
Barbell Standing Side Crunch
barbell • core
core + obliques
Bench Press
barbell • compound
chest + triceps, shoulders
Bench Press and Catch
barbell • reactive
chest + triceps, shoulders
Bench Press (feet up)
barbell • compound
chest
Bent Over Barbell Shrug
barbell • accessory
traps + rhomboids
Box Jump
bodyweight • plyometric
Box Jump (Step Down)
bodyweight • plyometric
Broad Jump
bodyweight • plyometric
Bulgarian Split Squat
dumbbell • accessory
quads + glutes
Cable Curl
cable • accessory
biceps
Cable Fly
cable • accessory
chest
Cable Front Raise
cable • accessory
shoulders
Cable Lateral Raise
cable • accessory
shoulders
Calf Raise
calf machine • accessory
calves
Chest Supported Row
dumbbell • accessory
back + rear delts
Close Grip Bench
barbell • compound
triceps + chest, shoulders
Contract Relax Lunge
dumbbell • reactive
quads + glutes, hip flexors
Dead Bug
bodyweight • core
core
Deadlift
barbell • compound
hamstrings + glutes, back, traps
Declined Y Raise
band • accessory
back + lower traps
Deficit RDL
dumbbell • accessory
hamstrings + glutes, lower back
Depth Jump
bodyweight • reactive
Depth Pushup Drop
bodyweight • plyometric
Dips
bodyweight • compound
triceps + chest, shoulders
Drop and Catch Front Raise
dumbbell • accessory
shoulders
Drop and Catch Lat Raise
dumbbell • accessory
shoulders
Drop and Catch Rear Delt Raise
dumbbell • accessory
shoulders
Drop Push-up (Elevated)
bodyweight • reactive
Dumbbell Bench Press
dumbbell • compound
chest + triceps, shoulders
Dumbbell Lateral Raise
dumbbell • accessory
shoulders
Dumbbell Shoulder Press
dumbbell • compound
shoulders + triceps
Dumbbell Shrug
dumbbell • accessory
traps
Dumbbell Standing Side Crunch
dumbbell • core
core + obliques
Dumbbell Upright Row
dumbbell • accessory
shoulders + traps, biceps
Explosive Band Pull-apart
band • reactive
rear delts + traps, rhomboids
Face Pull
cable • accessory
rear delts + rhomboids, rotator cuff
Farmer Carry
dumbbell • grip
forearms + traps, core
FFESS
dumbbell • accessory
quads + glutes
Floor Press
barbell • compound
chest + triceps
Front Plate Raise
other • accessory
shoulders + core
Front Raise
dumbbell • accessory
shoulders
Front Squat
barbell • compound
quads + glutes, core
Full KB Halo
kettlebell • accessory
shoulders + core, traps
Glute Bridges
bodyweight • accessory
glutes + hamstrings
Hack Squat
hack squat • compound
quads + glutes
Half KB Halo
kettlebell • accessory
shoulders + core, traps
Hammer Curl
dumbbell • accessory
biceps + forearms
Hanging Knee Raises
bodyweight • core
core + hip_flexors
Hanging Knee Raise with Twist
bodyweight • core
core + obliques, hip_flexors
Hanging Leg Raises
bodyweight • core
core + hip_flexors
Hip Hinge Pattern Drill
bodyweight • accessory
Hip Mobility Flow
bodyweight • accessory
Hip Thrust
barbell • accessory
glutes + hamstrings
Hurdle Hops (Continuous)
bodyweight • reactive
Incline Bench Press
barbell • compound
chest + triceps, shoulders
Incline Dumbbell Curl
dumbbell • accessory
biceps
Incline Dumbbell Press
dumbbell • compound
chest + triceps, shoulders
Inverted Skull Crusher
bodyweight • accessory
triceps
Kettlebell Clean
kettlebell • reactive
hamstrings + shoulders, core
Kettlebell Goblet Squat
kettlebell • compound
quads + glutes, core
Kettlebell Press
kettlebell • compound
shoulders + triceps, core
Kettlebell Row
kettlebell • accessory
back + biceps
Kettlebell Snatch
kettlebell • reactive
shoulders + hamstrings, core
Kettlebell Swing
kettlebell • accessory
hamstrings + glutes, core
Kettlebell Turkish Get-Up
kettlebell • accessory
shoulders + core, glutes
Kneeling Jump to Med Ball Chest Pass
med ball • plyometric
Kneeling Jump to Med Ball Rotational Throw
med ball • plyometric
Knee Raises
bodyweight • core
core + hip_flexors
Landmine Press
barbell • compound
shoulders + chest, triceps
Landmine Press and Catch
barbell • reactive
shoulders + chest, triceps
Landmine Rotation
barbell • core
core + obliques, shoulders
Lateral Bound
bodyweight • plyometric
Lat Pulldown
lat pulldown • compound
back + biceps
Leg Curl
leg curl • accessory
hamstrings
Leg Extension
leg extension • accessory
quads
Leg Press
leg press • compound
quads + glutes
Leg Raises
bodyweight • core
core + hip_flexors
Machine Chest Press
chest press • compound
chest + triceps, shoulders
Machine Shoulder Press
shoulder press • compound
shoulders + triceps
Med Ball Chest Pass
med ball • plyometric
Med Ball Overhead Throw
med ball • plyometric
Med Ball Overhead Throw (Backward)
med ball • plyometric
Med Ball Rotational Slam
med ball • plyometric
Med Ball Rotational Wall Throw
med ball • reactive
Med Ball Russian Twist
med ball • core
core + obliques
Med Ball Shotput
med ball • plyometric
Med Ball Shotput Throw
med ball • plyometric
Med Ball Slam
med ball • plyometric
Med Ball Slam (Overhead)
med ball • plyometric
Med Ball Underhand Throw
med ball • plyometric
Mixed Grip Pull-up
bodyweight • compound
back + biceps
Neck Work (4-way)
bodyweight • accessory
neck
Neutral Grip Pull-up
bodyweight • compound
back + biceps
Nordic Hamstring Curl
bodyweight • accessory
hamstrings
Nordic Hamstring Eccentric
bodyweight • accessory
hamstrings
Nordic Iso Hold
band • isometric
hamstrings
Overhead Barbell Catch and Press
barbell • reactive
shoulders + triceps
Overhead Press
barbell • compound
shoulders + triceps
Overhead Tricep Ext
dumbbell • accessory
triceps
Pallof Hold
band • core
core + obliques
Pallof Press
band • core
core + obliques
Pallof Press Hold
band • core
core + obliques
Pallof Press with Rotation
band • core
core + obliques
Pendlay Row
barbell • compound
back + biceps, rear delts
Pin Bench Hold (Chest)
barbell • isometric
chest + triceps
Pin Bench Hold (Halfway)
barbell • isometric
chest + triceps
Pin Bench Hold (Lockout)
barbell • isometric
triceps
Pin Squat Hold (Below Parallel)
barbell • isometric
quads + glutes, adductors
Pin Squat Hold (Parallel)
barbell • isometric
quads + glutes
Pin Squat Hold (Quarter)
barbell • isometric
quads
Plate Pinch Hold
other • grip
forearms
Plate Upright Row to Overhead Press
other • compound
shoulders + traps, triceps
Plyo Pull-up
bodyweight • plyometric
Plyo Pull-Up (Clap)
bodyweight • plyometric
Plyo Pushup
bodyweight • plyometric
Pull-ups
bodyweight • compound
back + biceps, forearms
Push Press
barbell • reactive
shoulders + triceps, quads
Push Press & Catch
barbell • reactive
shoulders + triceps, quads
RDL
barbell • compound
hamstrings + glutes, lower back
Reactive Dumbbell Row (Drop & Catch)
dumbbell • reactive
back + biceps
Reactive Goblet Squat
dumbbell • reactive
quads + glutes
Reactive Split Squat Jump
bodyweight • reactive
Rear Delt Dumbbell Fly (Chest Supported)
dumbbell • accessory
rear delts + rhomboids
Rear Delt Fly
dumbbell • accessory
rear delts + rhomboids
Rear Delt Fly Machine
pec deck • accessory
rear delts
Rear Delt Raise
dumbbell • accessory
rear delts
Release & Catch Lateral Raise
dumbbell • reactive
shoulders
Reverse Grip Pull-up
bodyweight • compound
back + biceps
Reverse Hyper Extension
reverse hyper_machine • accessory
hamstrings + glutes, lower_back
Reverse Wrist Curl
dumbbell • grip
forearms
RFESS
dumbbell • accessory
quads + glutes, hip flexors
RFESS Rebound Plyo
bodyweight • plyometric
Russian Twist
bodyweight • core
core + obliques
Scap Pull-ups
bodyweight • accessory
back
Scap Push-ups
bodyweight • accessory
Seated Barbell Good Morning
barbell • accessory
hamstrings + glutes, lower_back
Seated Barbell Twist
barbell • core
core + obliques
Seated Cable Row
cable • accessory
back + biceps
Seated Dumbbell Shoulder Press
dumbbell • compound
shoulders + triceps
Shoulder CARS
bodyweight • accessory
Shoulder Health Finisher
dumbbell • accessory
shoulders + traps
Side Box Hop
bodyweight • plyometric
Single Arm Dumbbell Row
dumbbell • compound
back + biceps
Single Leg Bound
bodyweight • plyometric
Sissy Squat
bodyweight • accessory
quads
Skull Crushers
barbell • accessory
triceps
Smith Machine Squat
smith machine • compound
quads + glutes
Snap Down to Vertical Jump
bodyweight • reactive
Split Squat
barbell • accessory
quads + glutes, hamstrings
Squat Jumps
bodyweight • plyometric
Stability Ball Crunch
other • core
core
Stair Hop
bodyweight • plyometric
Standing Barbell Twist
barbell • core
core + obliques
Step Up Jumps
bodyweight • plyometric
Step Up Jump Switch
bodyweight • plyometric
Suitcase Deadlift
dumbbell • accessory
hamstrings + glutes, obliques
Towel Hang
bodyweight • grip
forearms
Towel Pull-up
bodyweight • compound
back + biceps, forearms
Tricep Pushdown
cable • accessory
triceps
Upright Row
band • accessory
shoulders + traps
Upright Row Drop & Catch
barbell • reactive
shoulders + traps, biceps
V-Ups
bodyweight • core
core + hip_flexors
Walking Lunge
dumbbell • accessory
quads + glutes, hamstrings
Wide Grip Pull-up
bodyweight • compound
back + biceps
Wrist Curl
dumbbell • grip
forearms
Wrist Roller
other • grip
forearms
Y Raises
dumbbell • accessory
shoulders
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