66 exercises
Jefferson curl with weighted loading and intentionally rounded spine. Progressive spinal flexion under load to build hamstring flexibility and spine resilience.
Passive static stretch targeting the hip flexors in a deep lunge position. Ass-to-grass depth with focus on opening the front of the hip.
Derived from Knees Over Toes Guy. Focus is stretching the hip flexor under load, negating the negative effects of sitting. Unlike a lunge, the back leg remains straight while the front knee travels far over the toes. Requires ankle flexibility.
Machine exercise targeting hip adductors. Squeezing legs together against resistance.
Deep squat with soles of feet together (butterfly position). Performed with towel and shoulders externally rotated. Targets hip adductors and internal rotation.
Bent-over barbell row. Hinged at the hips, pulling a barbell to the lower chest. Heavy compound back builder that differs from generic rows by demanding significant posterior chain stabilization in the hip hinge position.
Like a cat stretch but with arms bent upwards, yoga block between hands. Intense overhead mobility stretch targeting shoulder flexion and thoracic extension.
Bicep curl with arm wrestling grip/angle. Targets brachialis and bicep in sport-specific position for arm wrestling.
Backbend from the floor pushing through hands and feet. Builds shoulder flexibility, hip flexor length, and spinal extension.
Lateral squat shifting weight side to side. One leg bends deeply while the other stays straight. Builds hip mobility, adductor flexibility, and single-leg strength.
Upper body push exercise on parallel bars. Targets chest, triceps, and anterior deltoids. Can be weighted for progressive overload.
Explosive double kettlebell clean from floor to rack position. Two kettlebells allow significantly more load than single-arm cleans. Develops hip power, grip strength, and full body tension.
Core exercise made famous by Bruce Lee. Body held rigid and straight, pivoting from shoulders while lowering and raising legs. Extreme anti-extension core strength.
Walking in deep squat position. Builds hip mobility, ankle flexibility, and leg endurance. Good active recovery and mobility drill.
Hip mobility drill in frog position. Rotating and shifting weight to open hips in multiple planes. Great warmup for squat and splits.
Pulling movement while maintaining horizontal body position hanging from bar. Extreme lat and core strength required. Progression toward full front lever.
Machine exercise isolating glutes. Hip extension or abduction depending on machine type.
Standing straight-leg raise. Lift one leg as high as possible while keeping it straight. Actively works hip flexors against hamstring stiffness and gravity.
Pressing from standing or straddle position into handstand without jumping. Requires shoulder strength, compression, and control.
Vertical pressing in handstand position. Full range of motion from head to floor back to lockout. Builds massive shoulder and tricep strength.
Inverted balance on hands. Foundation skill for hand balancing. Builds shoulder stability, body awareness, and overhead strength.
Lateral hold on vertical pole with body horizontal. Requires tremendous oblique, lat, and shoulder strength. Advanced static skill.
Sled push/pull as used in Hyrox competitions. Conditioning and leg strength endurance.
Ballistic clean from floor to rack position, followed by overhead press. Full body power and pressing strength. Classic kettlebell movement.
Single explosive movement from floor to overhead lockout. High power output, grip endurance, and conditioning. The "Tsar of kettlebell exercises."
Squat with kettlebell, pressing overhead as you stand. Combines lower body strength with overhead pressing. Full body integration.
Static hold with legs extended horizontally while supporting on hands. Builds hip flexor strength, tricep endurance, and compression.
Standing dumbbell lateral raise. Raise dumbbells out to the sides to shoulder height. Isolates the medial deltoids for shoulder width and roundness.
Hanging or lying leg raise for core strength. Targets hip flexors and lower abs. Can progress to toes-to-bar.
Cable or machine pulling movement. Lat pulldown, seated row, or similar. Controlled resistance for back development.
Emmet Louis/Merrick hamstring protocol. Specific stretching routine for hamstring flexibility using PNF and loaded progressive stretching.
Emmet Louis/Merrick pancake protocol. Systematic approach to middle split and pancake flexibility using loaded stretching.
Standing overhead barbell press. Classic compound movement for shoulder strength and mass. Strict form with no leg drive.
Eccentric hamstring exercise. Kneeling with feet anchored, slowly lower your torso forward while keeping hips extended. The opposite of a sissy squat — maximal knee flexion loading the posterior chain. Builds hamstring strength at long muscle lengths.
Farmers walk with a single weight held on one side (suitcase carry). The asymmetric load heavily taxes the contralateral obliques to resist lateral flexion, while grip strength is challenged throughout. Glute medius stabilizes the pelvis during each step, and the lat on the loaded side works to keep the shoulder packed. Builds anti-lateral-flexion core strength that bilateral carries cannot match.
Advanced balance skill. Single arm support in inverted position, requires exceptional shoulder stability and proprioception.
Single arm dead hang from bar. Builds grip strength, shoulder stability, and decompresses spine. Foundation for one arm pull-up.
Assisted pancake stretch pressing chest toward floor with legs spread wide. Uses external assistance (partner, wall, weights) to increase range.
Seated in a pancake position, lift one leg up as high as possible against resistance. Similar to a pike press but with legs abducted. Builds compression strength at end-range hip flexion.
Supported on parallel bars, keeping the legs straight, raise them as high as possible. Core-focused leg raise variation that differs from hanging leg raises by eliminating lat and grip demands, instead requiring tricep and shoulder support.
Passive hip stretch with the front leg externally rotated and the rear leg extended behind. Primarily stretches the glutes and hip external rotators of the front leg, while opening the hip flexors of the rear leg. A foundational yoga pose for hip mobility.
Seated compression exercise with legs straight in front. Hands placed on the floor next to the knees, lift both legs up keeping them straight. Like an L-Sit but done for reps rather than a static hold. Builds hip flexor strength and hamstring compression mobility.
Lying face down with elbows on yoga blocks, upper arms out to the sides at a right angle. Palms face the floor. Lift small weights by rotating the forearms upward. Purely targets the rotator cuff external rotators — infraspinatus and teres minor do all the work against gravity.
Vertical pulling with overhand grip. Fundamental back and bicep builder. Can be weighted or performed with various grips.
Rear deltoid isolation. Dumbbells or cables moving from front to sides with straight or slightly bent arms. Builds posterior shoulder and upper back.
Bar pull-over from dead hang. With straight arms, raise legs and hips up to the bar until almost inverted, then pike over the bar. Roll over with controlled momentum and perform an eccentric pull-up back to dead hang. Quads work isometrically to keep legs straight throughout. Can be performed semi-dynamically with practice.
Advanced ring strength skill. From ring support in false grip, dip down then roll the shoulders forward bringing hips up into a controlled forward somersault. Maintain false grip as the rings rotate through. Complete the rotation with a muscle-up back to ring support. Cycles through support, dip, forward roll, hang, muscle-up.
Static hold in support position on rings. Foundation skill for ring work. Builds shoulder stability with rings turned out.
External and internal rotation exercises with light dumbbells. Prehab/rehab for shoulder health. Targets the four rotator cuff muscles.
Horizontal pulling movement. Can be barbell, dumbbell, cable, or bodyweight. Targets lats, rhomboids, and biceps.
Outdoor or treadmill running. Cardiovascular endurance activity that works the entire lower body and core.
Heat exposure session in a sauna. Promotes recovery, circulation, and relaxation. No active muscles worked.
Supinated raise with arms moving behind the body, not laterally. Light weight rehab and mobility exercise targeting rear delts and external rotators. Focus on bringing arms up and back behind the torso.
Shoulder rehab on rings. Lean back with feet on the ground, arms straight, supporting body weight through the rear delts. Sweep arms laterally from bottom to overhead and back down while maintaining the lean. Rear delts and rotator cuff work throughout the full range of motion.
Quad-isolation squat where you lean back with hips fully extended, bending only at the knees. Rise onto the balls of your feet and lower knees forward and down, maintaining a straight line from knees to shoulders. Essentially the opposite of a nordic curl.
Hip-hinge forward fold on a slant board with a flat back, straight legs, and weighted barbell. Targets hamstring flexibility under load while the slant board angle increases the calf stretch. Unlike the Jefferson Curl, the spine stays neutral — the stretch comes from hip flexion rather than spinal flexion.
Racquet sport played in an enclosed court. High-intensity activity combining sprinting, lunging, and upper body racquet work.
Explosive plyometric squat. Drop into squat and jump maximally. Builds lower body power and athleticism.
Fundamental lower body movement. Can be bodyweight, barbell back/front squat, goblet, etc. King of leg exercises.
On hands and knees, lift one leg out to the side keeping the leg bent at a right angle. Similar to the glute machine but with bodyweight only. Targets hip abduction and glute activation.
Lying supinated (palms up) and raising dumbbells. Targets anterior deltoid and builds protraction strength for planche training.
Seated cross-legged position (sukhasana). Hip opening stretch targeting external rotation. Can be held statically or with movement.
Handstand with chest facing the wall, hands placed about two hands away from the wall. Transition from full handstand into the deepest tuck possible while keeping shoulders directly over hands, not leaning forward, and fully extended/protracted. Stay leaning against the wall throughout.
Chest to wall handstand in straddle position, bending as deep as possible to the left and right. One arm handstand preparation work shifting extra load onto one shoulder while working the obliques. Ensure the carrying shoulder is pushed out (protracted) as far as possible.
Chest to wall handstand, keeping toes in contact with the wall at all times. Transition from full handstand into the deepest straddle possible and back up. Focus on keeping the lumbar spine neutral and opening the shoulders and thoracic spine as you descend into the deep straddle.