Exercise Library

Barbell Bench Press

Chest · Barbell · 6–8 reps

Incline Barbell Bench Press

Chest · Barbell · 8–10 reps

Dumbbell Bench Press

Chest · Dumbbell · 8–12 reps

Incline Dumbbell Press

Chest · Dumbbell · 10–15 reps

Cable Fly

Chest · Cable · 12–15 reps

Dumbbell Fly

Chest · Dumbbell · 12–20 reps

Push-Up

Chest · Bodyweight · 10–20 reps

Conventional Deadlift

Back · Barbell · 4–6 reps

Barbell Row

Back · Barbell · 6–10 reps

Pull-Up

Back · Bodyweight · 5–10 reps

Lat Pulldown

Back · Machine · 8–12 reps

Seated Cable Row

Back · Cable · 8–12 reps

Dumbbell Row

Back · Dumbbell · 8–12 reps

Straight-Arm Pulldown

Back · Cable · 12–15 reps

Dumbbell Pullover

Back · Dumbbell · 12–20 reps

Face Pull

Traps · Cable · 12–20 reps

Overhead Press

Shoulders · Barbell · 6–8 reps

Dumbbell Overhead Press

Shoulders · Dumbbell · 8–12 reps

Lateral Raise

Shoulders · Dumbbell · 12–20 reps

Cable Lateral Raise

Shoulders · Cable · 12–20 reps

Rear Delt Fly

Shoulders · Dumbbell · 12–20 reps

Barbell Curl

Biceps · Barbell · 8–12 reps

Dumbbell Curl

Biceps · Dumbbell · 10–15 reps

Hammer Curl

Biceps · Dumbbell · 10–15 reps

Cable Curl

Biceps · Cable · 10–15 reps

Tricep Pushdown

Triceps · Cable · 10–15 reps

Overhead Tricep Extension

Triceps · Dumbbell · 10–15 reps

Skull Crusher

Triceps · Barbell · 8–12 reps

Tricep Dip

Triceps · Bodyweight · 8–15 reps

Close-Grip Bench Press

Triceps · Barbell · 8–12 reps

Barbell Back Squat

Quads · Barbell · 5–8 reps

Leg Press

Quads · Machine · 8–15 reps

Bulgarian Split Squat

Quads · Dumbbell · 8–12 reps

Goblet Squat

Quads · Dumbbell · 10–15 reps

Leg Extension

Quads · Machine · 10–15 reps

Romanian Deadlift

Hamstrings · Barbell · 8–12 reps

Leg Curl

Hamstrings · Machine · 10–15 reps

Dumbbell Romanian Deadlift

Hamstrings · Dumbbell · 10–15 reps

Barbell Hip Thrust

Glutes · Barbell · 8–15 reps

Cable Kickback

Glutes · Cable · 12–20 reps

Standing Calf Raise

Calves · Bodyweight · 12–20 reps

Seated Calf Raise

Calves · Dumbbell · 12–20 reps

Crunch

Abs · Bodyweight · 15–25 reps

Cable Crunch

Abs · Cable · 12–20 reps

Hanging Leg Raise

Abs · Bodyweight · 10–15 reps

Barbell Shrug

Traps · Barbell · 10–15 reps

Dumbbell Shrug

Traps · Dumbbell · 12–20 reps

Wrist Curl

Forearms · Dumbbell · 12–20 reps

Hip Adduction Machine

Adductors · Machine · 12–20 reps

Copenhagen Plank

Adductors · Bodyweight · 20–45 reps

Seated Hip Abduction Machine

Abductors · Machine · 12–20 reps

Side-Lying Hip Abduction

Abductors · Bodyweight · 15–25 reps

Neck Curl

Neck · Bodyweight · 12–20 reps

Neck Extension

Neck · Bodyweight · 12–20 reps

Oblique Crunch

Obliques · Bodyweight · 12–20 reps

Side Plank Hip Dip

Obliques · Bodyweight · 10–20 reps

Decline Barbell Bench Press

Chest · Barbell · 6–10 reps

Smith Machine Bench Press

Chest · Machine · 6–10 reps

Machine Chest Press

Chest · Machine · 8–12 reps

Paused Bench Press

Chest · Barbell · 3–6 reps

Incline Smith Machine Press

Chest · Machine · 8–12 reps

Single-Arm Cable Fly

Chest · Cable · 12–15 reps

Pec Deck Machine Fly

Chest · Machine · 12–15 reps

Decline Push-Up

Chest · Bodyweight · 10–20 reps

Diamond Push-Up

Triceps · Bodyweight · 8–15 reps

Chest Dip

Chest · Bodyweight · 8–15 reps

Wide-Grip Pull-Up

Back · Bodyweight · 5–10 reps

Chin-Up

Back · Bodyweight · 5–10 reps

Single-Arm Lat Pulldown

Back · Machine · 10–15 reps

Wide-Grip Lat Pulldown

Back · Machine · 8–12 reps

Reverse-Grip Lat Pulldown

Back · Machine · 8–12 reps

Chest-Supported Machine Row

Back · Machine · 8–12 reps

Pendlay Row

Back · Barbell · 5–8 reps

T-Bar Row

Back · Barbell · 8–12 reps

Meadows Row

Back · Barbell · 8–12 reps

Seated Machine Row

Back · Machine · 8–12 reps

Rack Pull

Back · Barbell · 5–8 reps

Deficit Deadlift

Back · Barbell · 4–6 reps

Paused Deadlift

Back · Barbell · 3–5 reps

Inverted Row

Back · Barbell · 8–15 reps

Trap Bar Deadlift

Back · Barbell · 5–8 reps

Smith Machine Overhead Press

Shoulders · Machine · 8–12 reps

Machine Shoulder Press

Shoulders · Machine · 8–12 reps

Single-Arm Dumbbell Overhead Press

Shoulders · Dumbbell · 8–12 reps

Arnold Press

Shoulders · Dumbbell · 8–12 reps

Machine Lateral Raise

Shoulders · Machine · 12–20 reps

Single-Arm Lateral Raise

Shoulders · Dumbbell · 12–20 reps

Reverse Pec Deck

Shoulders · Machine · 12–20 reps

Cable Rear Delt Fly

Shoulders · Cable · 12–20 reps

Barbell Upright Row

Shoulders · Barbell · 10–15 reps

Incline Dumbbell Curl

Biceps · Dumbbell · 10–15 reps

Concentration Curl

Biceps · Dumbbell · 10–15 reps

Reverse Curl

Biceps · Barbell · 10–15 reps

Cable Hammer Curl

Biceps · Cable · 10–15 reps

Bayesian Cable Curl

Biceps · Cable · 10–15 reps

Preacher Curl

Biceps · Barbell · 8–12 reps

EZ-Bar Curl

Biceps · Barbell · 8–12 reps

Rope Tricep Pushdown

Triceps · Cable · 10–15 reps

Reverse-Grip Tricep Pushdown

Triceps · Cable · 10–15 reps

Single-Arm Cable Pushdown

Triceps · Cable · 12–15 reps

Overhead Cable Tricep Extension

Triceps · Cable · 10–15 reps

Dumbbell Skull Crusher

Triceps · Dumbbell · 10–15 reps

Machine Dip

Triceps · Machine · 8–15 reps

JM Press

Triceps · Barbell · 6–10 reps

Front Squat

Quads · Barbell · 5–8 reps

Pause Squat

Quads · Barbell · 3–6 reps

Pin Squat

Quads · Barbell · 3–6 reps

Smith Machine Squat

Quads · Machine · 8–12 reps

Hack Squat

Quads · Machine · 8–15 reps

Safety Bar Squat

Quads · Barbell · 5–8 reps

Belt Squat

Quads · Machine · 8–15 reps

Zercher Squat

Quads · Barbell · 6–10 reps

Single-Leg Press

Quads · Machine · 10–15 reps

Pistol Squat

Quads · Bodyweight · 5–10 reps

Walking Lunge

Quads · Dumbbell · 8–12 reps

Reverse Lunge

Quads · Dumbbell · 8–12 reps

Dumbbell Step-Up

Quads · Dumbbell · 8–12 reps

Single-Leg Extension

Quads · Machine · 10–15 reps

Single-Leg Curl

Hamstrings · Machine · 10–15 reps

Nordic Hamstring Curl

Hamstrings · Bodyweight · 5–10 reps

Glute-Ham Raise

Hamstrings · Machine · 6–12 reps

Good Morning

Hamstrings · Barbell · 8–12 reps

Stiff-Leg Deadlift

Hamstrings · Barbell · 8–12 reps

Single-Leg Hip Thrust

Glutes · Bodyweight · 10–15 reps

Machine Hip Thrust

Glutes · Machine · 8–15 reps

Banded Hip Thrust

Glutes · Barbell · 10–15 reps

Glute Bridge

Glutes · Bodyweight · 12–20 reps

Cable Pull-Through

Glutes · Cable · 10–15 reps

Hip Abduction Machine

Glutes · Machine · 12–20 reps

Reverse Hyperextension

Glutes · Machine · 12–20 reps

Kettlebell Swing

Glutes · Kettlebell · 10–20 reps

Back Extension

Back · Machine · 12–20 reps

Leg Press Calf Raise

Calves · Machine · 12–20 reps

Smith Machine Calf Raise

Calves · Machine · 12–20 reps

Single-Leg Calf Raise

Calves · Bodyweight · 12–20 reps

Machine Crunch

Abs · Machine · 12–20 reps

Decline Crunch

Abs · Bodyweight · 15–25 reps

Ab Wheel Rollout

Abs · Bodyweight · 8–15 reps

Plank

Abs · Bodyweight · 30–60 reps

Cable Woodchopper

Abs · Cable · 12–20 reps

Wrist Extension

Forearms · Dumbbell · 12–20 reps

Barbell Wrist Curl

Forearms · Barbell · 12–20 reps

Farmer's Carry

Forearms · Dumbbell · 20–40 reps

Cable Shrug

Traps · Cable · 12–20 reps

Smith Machine Shrug

Traps · Machine · 10–15 reps

Trap Bar Shrug

Traps · Barbell · 10–15 reps

Cable Hip Adduction

Adductors · Cable · 12–20 reps

Banded Hip Adduction

Adductors · Resistance band · 15–25 reps

Cable Hip Abduction

Abductors · Cable · 12–20 reps

Banded Clamshell

Abductors · Resistance band · 12–20 reps

Isometric Neck Hold

Neck · Bodyweight · 20–45 reps

Machine Neck Extension

Neck · Machine · 12–20 reps

Cable Side Bend

Obliques · Cable · 12–20 reps

Hanging Oblique Raise

Obliques · Bodyweight · 8–15 reps

Dumbbell Floor Press

Chest · Dumbbell · 6–10 reps

Dumbbell Squeeze Press

Chest · Dumbbell · 10–15 reps

Wide-Grip Push-Up

Chest · Bodyweight · 10–20 reps

Banded Push-Up

Chest · Resistance band · 10–20 reps

Spoto Press

Chest · Barbell · 5–8 reps

Barbell Floor Press

Chest · Barbell · 5–8 reps

Reverse-Grip Bench Press

Chest · Barbell · 6–10 reps

Decline Dumbbell Press

Chest · Dumbbell · 8–12 reps

Decline Smith Machine Press

Chest · Machine · 8–12 reps

Standing Cable Chest Press

Chest · Cable · 10–15 reps

Incline Machine Chest Press

Chest · Machine · 8–12 reps

Decline Machine Chest Press

Chest · Machine · 8–12 reps

Incline Cable Fly

Chest · Cable · 12–15 reps

High-to-Low Cable Fly

Chest · Cable · 12–15 reps

Incline Dumbbell Fly

Chest · Dumbbell · 12–20 reps

Pike Push-Up

Shoulders · Bodyweight · 8–15 reps

Wall Handstand Push-Up

Shoulders · Bodyweight · 5–12 reps

Seated Dumbbell Shoulder Press

Shoulders · Dumbbell · 8–12 reps

Seated Barbell Shoulder Press

Shoulders · Barbell · 6–8 reps

Push Press

Shoulders · Barbell · 3–6 reps

Z Press

Shoulders · Barbell · 6–10 reps

Landmine Press

Shoulders · Barbell · 8–12 reps

Single-Arm Landmine Press

Shoulders · Barbell · 8–12 reps

Neutral-Grip Dumbbell Shoulder Press

Shoulders · Dumbbell · 8–12 reps

Dumbbell Front Raise

Shoulders · Dumbbell · 12–20 reps

Cable Front Raise

Shoulders · Cable · 12–20 reps

Cable Y-Raise

Shoulders · Cable · 12–20 reps

Incline Dumbbell Lateral Raise

Shoulders · Dumbbell · 12–20 reps

Leaning Cable Lateral Raise

Shoulders · Cable · 12–20 reps

Rear Delt Row

Shoulders · Dumbbell · 12–20 reps

Single-Arm Cable Rear Delt Fly

Shoulders · Cable · 12–20 reps

Cable Upright Row

Shoulders · Cable · 10–15 reps

Dumbbell Upright Row

Shoulders · Dumbbell · 10–15 reps

Body Row

Back · Bodyweight · 8–15 reps

Wide-Grip Body Row

Back · Bodyweight · 8–15 reps

Superman

Back · Bodyweight · 12–20 reps

Reverse Snow Angel

Back · Bodyweight · 12–20 reps

Prone Swimmer

Back · Bodyweight · 12–20 reps

Prone Y-T-W Raise

Back · Bodyweight · 12–20 reps

Seal Row

Back · Barbell · 8–12 reps

Chest-Supported Dumbbell Row

Back · Dumbbell · 8–12 reps

Landmine Row

Back · Barbell · 8–12 reps

Yates Row

Back · Barbell · 6–10 reps

Smith Machine Row

Back · Machine · 8–12 reps

Single-Arm Cable Row

Back · Cable · 10–15 reps

Wide-Grip Seated Cable Row

Back · Cable · 10–15 reps

Iso-Lateral Machine Row

Back · Machine · 8–12 reps

Neutral-Grip Pull-Up

Back · Bodyweight · 6–12 reps

Assisted Pull-Up

Back · Machine · 8–12 reps

Band-Assisted Pull-Up

Back · Resistance band · 8–12 reps

Neutral-Grip Lat Pulldown

Back · Machine · 10–15 reps

Close-Grip Lat Pulldown

Back · Machine · 10–15 reps

Machine Pullover

Back · Machine · 10–15 reps

GHD Back Extension

Back · Machine · 10–15 reps

Snatch-Grip Deadlift

Back · Barbell · 4–6 reps

Incline Dumbbell Shrug

Traps · Dumbbell · 12–20 reps

Single-Arm Dumbbell Shrug

Traps · Dumbbell · 12–20 reps

Dumbbell Overhead Shrug

Traps · Dumbbell · 12–20 reps

Behind-the-Back Barbell Shrug

Traps · Barbell · 12–20 reps

Snatch-Grip Barbell Shrug

Traps · Barbell · 10–15 reps

Barbell Power Shrug

Traps · Barbell · 6–10 reps

Single-Arm Cable Shrug

Traps · Cable · 12–20 reps

Behind-the-Back Cable Shrug

Traps · Cable · 12–20 reps

Leg Press Shrug

Traps · Machine · 12–20 reps

Machine Shrug

Traps · Machine · 12–20 reps

Scapular Pull-Up

Traps · Bodyweight · 10–15 reps

Dead Hang Shrug

Traps · Bodyweight · 10–15 reps

Kettlebell Shrug

Traps · Kettlebell · 12–20 reps

Bodyweight Bar Curl

Biceps · Bodyweight · 8–15 reps

Spider Curl

Biceps · Dumbbell · 10–15 reps

Machine Preacher Curl

Biceps · Machine · 10–15 reps

Single-Arm Dumbbell Preacher Curl

Biceps · Dumbbell · 10–15 reps

Cable Preacher Curl

Biceps · Cable · 10–15 reps

Zottman Curl

Biceps · Dumbbell · 10–15 reps

Barbell Drag Curl

Biceps · Barbell · 8–12 reps

Cross-Body Hammer Curl

Biceps · Dumbbell · 10–15 reps

Incline Hammer Curl

Biceps · Dumbbell · 10–15 reps

Overhead Cable Curl

Biceps · Cable · 12–15 reps

Machine Biceps Curl

Biceps · Machine · 10–15 reps

Resistance Band Curl

Biceps · Resistance band · 12–20 reps

Alternating Dumbbell Curl

Biceps · Dumbbell · 10–15 reps

Bench Dip

Triceps · Bodyweight · 8–15 reps

Dumbbell Close-Grip Press

Triceps · Dumbbell · 8–12 reps

Dumbbell Tricep Kickback

Triceps · Dumbbell · 12–15 reps

Cable Tricep Kickback

Triceps · Cable · 12–15 reps

Tate Press

Triceps · Dumbbell · 10–15 reps

Incline Skull Crusher

Triceps · Barbell · 8–12 reps

Cable Skull Crusher

Triceps · Cable · 10–15 reps

Decline Close-Grip Bench Press

Triceps · Barbell · 6–10 reps

Single-Arm Overhead Dumbbell Extension

Triceps · Dumbbell · 10–15 reps

Smith Machine Close-Grip Bench Press

Triceps · Machine · 6–10 reps

Machine Tricep Extension

Triceps · Machine · 10–15 reps

V-Bar Tricep Pushdown

Triceps · Cable · 10–15 reps

Resistance Band Tricep Pushdown

Triceps · Resistance band · 12–20 reps

Incline Dumbbell Skull Crusher

Triceps · Dumbbell · 10–15 reps

Bodyweight Squat

Quads · Bodyweight · 12–20 reps

Sissy Squat

Quads · Bodyweight · 10–15 reps

Bodyweight Split Squat

Quads · Bodyweight · 10–15 reps

Bodyweight Reverse Lunge

Quads · Bodyweight · 10–15 reps

Bodyweight Step-Up

Quads · Bodyweight · 12–20 reps

Barbell Walking Lunge

Quads · Barbell · 8–12 reps

Front-Rack Barbell Lunge

Quads · Barbell · 6–10 reps

Dumbbell Forward Lunge

Quads · Dumbbell · 8–12 reps

Dumbbell Bulgarian Split Squat

Quads · Dumbbell · 8–12 reps

Smith Machine Split Squat

Quads · Machine · 8–12 reps

Pendulum Squat

Quads · Machine · 8–12 reps

Dumbbell Squat

Quads · Dumbbell · 10–15 reps

Kettlebell Goblet Squat

Quads · Kettlebell · 10–15 reps

Safety Bar Split Squat

Quads · Barbell · 8–12 reps

Tempo Back Squat

Quads · Barbell · 5–8 reps

Box Squat

Quads · Barbell · 5–8 reps

Seated Leg Curl

Hamstrings · Machine · 10–15 reps

Standing Leg Curl

Hamstrings · Machine · 10–15 reps

Deficit Romanian Deadlift

Hamstrings · Barbell · 6–10 reps

Snatch-Grip Romanian Deadlift

Hamstrings · Barbell · 8–12 reps

Single-Leg Romanian Deadlift

Hamstrings · Bodyweight · 10–15 reps

Single-Leg Dumbbell Romanian Deadlift

Hamstrings · Dumbbell · 8–12 reps

Dumbbell Stiff-Leg Deadlift

Hamstrings · Dumbbell · 8–12 reps

Slider Leg Curl

Hamstrings · Bodyweight · 8–15 reps

Banded Leg Curl

Hamstrings · Resistance band · 12–20 reps

Smith Machine Romanian Deadlift

Hamstrings · Machine · 8–12 reps

Trap Bar Romanian Deadlift

Hamstrings · Barbell · 8–12 reps

Kettlebell Romanian Deadlift

Hamstrings · Kettlebell · 8–12 reps

Banded Good Morning

Hamstrings · Resistance band · 10–15 reps

Bodyweight Good Morning

Hamstrings · Bodyweight · 12–20 reps

Dumbbell Hip Thrust

Glutes · Dumbbell · 8–12 reps

Smith Machine Hip Thrust

Glutes · Machine · 8–12 reps

Single-Leg Glute Bridge

Glutes · Bodyweight · 12–20 reps

Frog Pump

Glutes · Bodyweight · 15–25 reps

Dumbbell Glute Bridge

Glutes · Dumbbell · 10–15 reps

Barbell Glute Bridge

Glutes · Barbell · 8–12 reps

Glute Kickback Machine

Glutes · Machine · 12–15 reps

Standing Cable Hip Abduction

Glutes · Cable · 12–20 reps

Banded Lateral Walk

Glutes · Resistance band · 12–20 reps

Quadruped Hip Extension

Glutes · Bodyweight · 12–20 reps

Banded Glute Bridge

Glutes · Resistance band · 12–20 reps

Sumo Deadlift

Glutes · Barbell · 4–8 reps

Banded Hip Abduction

Glutes · Resistance band · 15–20 reps

Kettlebell Deadlift

Glutes · Kettlebell · 8–12 reps

Sit-Up

Abs · Bodyweight · 15–20 reps

Bicycle Crunch

Abs · Bodyweight · 15–20 reps

Lying Leg Raise

Abs · Bodyweight · 12–20 reps

Reverse Crunch

Abs · Bodyweight · 12–20 reps

Flutter Kicks

Abs · Bodyweight · 15–20 reps

V-Up

Abs · Bodyweight · 10–15 reps

Dead Bug

Abs · Bodyweight · 12–20 reps

Hollow Body Hold

Abs · Bodyweight · 30–60 reps

Side Plank

Abs · Bodyweight · 30–60 reps

Russian Twist

Abs · Bodyweight · 15–20 reps

Weighted Russian Twist

Abs · Dumbbell · 12–20 reps

Toes-to-Bar

Abs · Bodyweight · 8–15 reps

Hanging Knee Raise

Abs · Bodyweight · 12–20 reps

Pallof Press

Abs · Cable · 10–15 reps

Dumbbell Side Bend

Abs · Dumbbell · 12–20 reps

Barbell Rollout

Abs · Barbell · 8–12 reps

Donkey Calf Raise

Calves · Bodyweight · 15–20 reps

Standing Dumbbell Calf Raise

Calves · Dumbbell · 12–20 reps

Single-Leg Dumbbell Calf Raise

Calves · Dumbbell · 12–20 reps

Standing Barbell Calf Raise

Calves · Barbell · 12–20 reps

Standing Machine Calf Raise

Calves · Machine · 12–20 reps

Seated Machine Calf Raise

Calves · Machine · 12–20 reps

Seated Barbell Calf Raise

Calves · Barbell · 12–20 reps

Seated Smith Machine Calf Raise

Calves · Machine · 12–20 reps

Single-Leg Leg Press Calf Raise

Calves · Machine · 12–20 reps

Hack Squat Calf Raise

Calves · Machine · 12–20 reps

Dead Hang

Forearms · Bodyweight · 20–45 reps

Towel Hang

Forearms · Bodyweight · 15–40 reps

Cable Wrist Curl

Forearms · Cable · 12–20 reps

Cable Reverse Wrist Curl

Forearms · Cable · 12–20 reps

Barbell Reverse Wrist Curl

Forearms · Barbell · 12–20 reps

Cable Wrist Roller

Forearms · Cable · 12–20 reps

Trap Bar Farmer's Carry

Forearms · Barbell · 20–40 reps

Kettlebell Farmer's Carry

Forearms · Kettlebell · 20–40 reps

Dumbbell Suitcase Carry

Forearms · Dumbbell · 20–40 reps

Barbell Farmer's Hold

Forearms · Barbell · 20–45 reps

Kettlebell Suitcase Carry

Forearms · Kettlebell · 20–40 reps

Seated Hamstring Stretch

Hamstrings · Bodyweight · 20–45 reps

Standing Toe-Touch Stretch

Hamstrings · Bodyweight · 20–45 reps

Standing Quad Stretch

Quads · Bodyweight · 20–45 reps

Side-Lying Quad Stretch

Quads · Bodyweight · 20–45 reps

Kneeling Hip-Flexor Stretch

Quads · Bodyweight · 20–45 reps

Figure-Four Glute Stretch

Glutes · Bodyweight · 20–45 reps

Seated Glute Stretch

Glutes · Bodyweight · 20–45 reps

Butterfly Groin Stretch

Adductors · Bodyweight · 20–45 reps

Standing Calf Stretch

Calves · Bodyweight · 20–45 reps

IT-Band & Glute Stretch

Abductors · Bodyweight · 20–45 reps

Child's Pose

Back · Bodyweight · 20–45 reps

Cat-Cow Stretch

Back · Bodyweight · 20–45 reps

Seated Spinal Twist

Obliques · Bodyweight · 20–45 reps

Knee-to-Chest Stretch

Back · Bodyweight · 20–45 reps

Double Knee-to-Chest Stretch

Back · Bodyweight · 20–45 reps

Standing Side-Bend Stretch

Obliques · Bodyweight · 20–45 reps

Doorway Chest Stretch

Chest · Bodyweight · 20–45 reps

Behind-the-Head Chest Stretch

Chest · Bodyweight · 20–45 reps

Cross-Body Shoulder Stretch

Shoulders · Bodyweight · 20–45 reps

Overhead Triceps Stretch

Triceps · Bodyweight · 20–45 reps

Upper-Back Stretch

Back · Bodyweight · 20–45 reps

Side Neck Stretch

Neck · Bodyweight · 20–45 reps

Chin-to-Chest Neck Stretch

Neck · Bodyweight · 20–45 reps

Kneeling Wrist & Forearm Stretch

Forearms · Bodyweight · 20–45 reps

Isometric Wall Press

Shoulders · Bodyweight · 15–30 reps

Banded External Rotation

Shoulders · Resistance band · 12–20 reps

Banded Internal Rotation

Shoulders · Resistance band · 12–20 reps

Eccentric Heel Drop

Calves · Bodyweight · 10–15 reps

Tyler Twist

Forearms · Resistance band · 10–15 reps

Controlled-ROM Cable Row

Back · Cable · 10–15 reps

Controlled-ROM Goblet Squat

Quads · Dumbbell · 10–15 reps

Box Jump

Quads · Bodyweight · 3–6 reps

Jump Squat

Quads · Bodyweight · 3–6 reps

Broad Jump (Standing Long Jump)

Glutes · Bodyweight · 3–6 reps

Tuck Jump

Quads · Bodyweight · 3–6 reps

Depth Jump

Quads · Bodyweight · 3–6 reps

Split-Squat Jump

Quads · Bodyweight · 3–6 reps

Scissor Jump

Quads · Bodyweight · 3–6 reps

Lateral Bound (Skater)

Glutes · Bodyweight · 3–6 reps

Lateral Box Jump

Glutes · Bodyweight · 3–6 reps

Single-Leg Hop

Quads · Bodyweight · 3–6 reps

Star Jump

Quads · Bodyweight · 3–6 reps

Bench Jump

Quads · Bodyweight · 3–6 reps

Hurdle Hops

Calves · Bodyweight · 3–6 reps

Cone Hops

Calves · Bodyweight · 3–6 reps

Lateral Box Shuffle

Calves · Bodyweight · 3–6 reps

Plyometric (Clap) Push-Up

Chest · Bodyweight · 3–6 reps

Medicine Ball Chest Pass

Chest · Bodyweight · 3–6 reps

Medicine Ball Slam

Abs · Bodyweight · 3–6 reps

Medicine Ball Rotational Throw

Obliques · Bodyweight · 3–6 reps

Overhead Medicine Ball Throw

Shoulders · Bodyweight · 3–6 reps

Snatch

Quads · Barbell · 1–3 reps

Power Snatch

Quads · Barbell · 1–3 reps

Hang Snatch

Quads · Barbell · 1–3 reps

Muscle Snatch

Traps · Barbell · 2–4 reps

Split Snatch

Quads · Barbell · 1–3 reps

Snatch Balance

Quads · Barbell · 2–4 reps

Overhead Squat

Quads · Barbell · 3–5 reps

Snatch Deadlift

Hamstrings · Barbell · 3–5 reps

Clean

Quads · Barbell · 1–3 reps

Power Clean

Quads · Barbell · 1–3 reps

Hang Clean

Quads · Barbell · 1–3 reps

Split Clean

Quads · Barbell · 1–3 reps

Clean and Jerk

Quads · Barbell · 1–2 reps

Clean Pull

Hamstrings · Barbell · 3–5 reps

Clean Deadlift

Hamstrings · Barbell · 3–5 reps

Push Jerk

Shoulders · Barbell · 1–3 reps

Split Jerk

Shoulders · Barbell · 1–3 reps

Farmer's Walk

Forearms · Dumbbell · 1–5 reps

Yoke Walk

Quads · Bodyweight · 1–5 reps

Rickshaw Carry

Forearms · Bodyweight · 1–5 reps

Conan's Wheel

Quads · Bodyweight · 1–5 reps

Sled Push (Prowler)

Quads · Bodyweight · 1–5 reps

Sled Drag (Harness)

Quads · Bodyweight · 1–5 reps

Backward Sled Drag

Quads · Bodyweight · 1–5 reps

Tire Flip

Quads · Bodyweight · 1–5 reps

Log Clean and Press

Shoulders · Barbell · 1–5 reps

Circus Dumbbell Press

Shoulders · Dumbbell · 1–5 reps

Atlas Stone Load

Back · Bodyweight · 1–5 reps

Sandbag Load

Quads · Bodyweight · 1–5 reps

Keg Load

Back · Bodyweight · 1–5 reps

Axle Deadlift

Back · Barbell · 1–5 reps

Car Deadlift

Quads · Bodyweight · 1–5 reps