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 Extensions

back extension_bench • compound

glutes

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 Curl and Catch

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

Floor Press

barbell • compound

chest + triceps

Front Foot Elevated Split Squat (FFESS)

dumbbell • accessory

quads + glutes

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 Box Jump

bodyweight • plyometric

Lateral Lunge

dumbbell • accessory

quads

Lateral Step Up

dumbbell • accessory

quads

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

Rear Foot Elevated Split Squat (RFESS)

dumbbell • accessory

quads + glutes, hip flexors

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 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

dumbbell • accessory

glutes

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

barbell • 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