Exercise Library
Every movement prescribed anywhere in either program — 86 in total — with setup, execution, breathing, form cues, common mistakes and an original diagram.
86 exercises
Conditioning
Core
- Ab Wheel Rolloutrectus abdominis
- Bicycle Maneuverobliques, rectus abdominis
- Dumbbell Side Bendobliques, quadratus lumborum
- Flutter Kickhip flexors, lower rectus abdominis
- Fold-Uprectus abdominis, hip flexors
- Medicine Ball Sit-Up Tossrectus abdominis
- Reverse Crunchrectus abdominis
- Russian Twistobliques
- Vertical Leg Raisehip flexors, lower rectus abdominis
- Weighted Sit-Uprectus abdominis
- Windshield Wiperobliques
Hinge
- Barbell Deadliftgluteus maximus, hamstrings, spinal erectors
- Barbell Good Morninghamstrings, spinal erectors
- Glute-Ham Raisehamstrings
- Rack Pullspinal erectors, gluteus maximus, trapezius
- Reverse Hyperextensiongluteus maximus, hamstrings
- Speed Deadliftgluteus maximus, hamstrings, spinal erectors
- Stiff-Leg Deadlifthamstrings, gluteus maximus
- Sumo Deadliftgluteus maximus, adductors, quadriceps
Isolation
- Barbell Curlbiceps brachii
- Barbell Shrugupper trapezius
- Cable Triceps Pushdowntriceps brachii
- Concentration Curlbiceps brachii
- Donkey Calf Raisegastrocnemius
- Dumbbell Lateral Raiselateral deltoid
- Hammer Curlbrachialis, brachioradialis
- Lying Leg Curlhamstrings
- Seated Calf Raisesoleus
- Single-Leg Hamstring Curlhamstrings
- Skull Crushertriceps brachii
- Standing Alternating Dumbbell Curlbiceps brachii
- Standing Calf Raisegastrocnemius
- Standing Overhead Dumbbell Triceps Presstriceps brachii
- Toe Push on Sledgastrocnemius, soleus
Lunge / single leg
Olympic derivative
Plyometric
- Barbell Jump Squatquadriceps, gluteus maximus
- Box Jumpgluteus maximus, quadriceps
- Depth Plyometric Push-Uppectoralis major
- Diamond Plyometric Push-Uptriceps brachii, pectoralis major
- Incline Plyometric Push-Uppectoralis major
- Jump Squatquadriceps, gluteus maximus
- Plyometric Push-Uppectoralis major
- Skipping Lungequadriceps, gluteus maximus
- Vertical Jumpgluteus maximus, quadriceps
Pull
- Barbell Bent-Over Rowlats, mid-trapezius, rhomboids
- Cable or Band Pull-Downlats
- Chin-Uplats, biceps brachii
- Dumbbell Reverse Flyposterior deltoid, rhomboids
- Inverted Rowmid-trapezius, rhomboids, lats
- Kipping Pull-Uplats
- Neutral-Grip T-Bar Rowlats, mid-trapezius, rhomboids
- One-Arm Dumbbell Rowlats, mid-trapezius, rhomboids
- Pull-Uplats
Push
- Barbell Bench Presspectoralis major
- Diamond Push-Uptriceps brachii
- Dippectoralis major, triceps brachii
- Dumbbell Bench Presspectoralis major
- Handstand Push-Upanterior deltoid, lateral deltoid
- Incline Barbell Bench Pressupper pectoralis major, anterior deltoid
- Incline Dumbbell Bench Pressupper pectoralis major, anterior deltoid
- Push Pressanterior deltoid, triceps brachii
- Push-Uppectoralis major
- Rack Lockouttriceps brachii, pectoralis major
- Seated Dumbbell Shoulder Pressanterior deltoid, lateral deltoid
- Squat Thrusterquadriceps, gluteus maximus, shoulders
- Standing Alternating Dumbbell Shoulder Pressanterior deltoid, lateral deltoid
- Standing Dumbbell Shoulder Pressanterior deltoid, lateral deltoid
- Standing Military Pressanterior deltoid, lateral deltoid