Exercise Library

Abductors Exercises

Resistance band seated hip abduction

Lever seated hip abduction

Resistance band shuttle

Straight leg outer hip abductor

Side hip abduction

Side bridge hip abduction

Abs Exercises

Standing wheel rollerout

Leg pull in flat bench

Hanging straight leg hip raise

Band lying straight leg raise

Reverse plank with leg lift

Straddle planche

Band push sit-up

Weighted side bend (on stability ball)

Half sit-up (male)

Band seated twist

Weighted russian twist

Hanging oblique knee raise

Weighted crunch (behind head)

Bridge - mountain climber (cross body)

Oblique crunches floor

Captains chair straight leg raise

Medicine ball crunch

Barbell sitted alternate leg raise (female)

Barbell leg twist press

Band vertical pallof press

Barbell side bent v. 2

Twisted leg raise (female)

Weighted seated twist (on stability ball)

Front plank with twist

Stability ball crunch (full range hands behind head)

Jackknife sit-up

Lever seated leg raise crunch

Assisted prone rectus femoris stretch

Weighted russian twist (legs up)

Barbell standing twist

Resistance band horizontal pallof press

Assisted lying leg raise with lateral throw down

Band kneeling twisting crunch

Prisoner half sit-up (male)

Push-up to side plank

Lying elbow to knee

Roll overs into v sits

Adductors Exercises

Butterfly yoga pose

Front leg hook kick

Assisted side lying adductor stretch

Side lying hip adduction (male)

Side plank hip adduction

Lever seated hip adduction

Cable hip adduction

Biceps Exercises

Cable reverse preacher curl

Dumbbell hammer curls (with arm blaster)

Kettlebell double alternating hang clean

Cable squatting curl

Band concentration curl

Weighted seated bicep curl (on stability ball)

Dumbbell incline inner biceps curl

Dumbbell standing zottman preacher curl

Ez barbell spider curl

Dumbbell one arm prone curl

Dumbbell alternate biceps curl (with arm blaster)

Dumbbell alternate preacher curl

Dumbbell lunge with bicep curl

Dumbbell standing one arm curl (over incline bench)

Dumbbell over bench one arm neutral wrist curl

Cable one arm preacher curl

Dumbbell waiter biceps curl

Dumbbell incline curl v. 2

Cable drag curl

Dumbbell reverse preacher curl

Dumbbell bicep curl on exercise ball with leg raised

Dumbbell one arm seated bicep curl on exercise ball

Dumbbell standing inner biceps curl v. 2

Cable pulldown bicep curl

Dumbbell incline curl

Barbell alternate biceps curl

Cable concentration curl

Dumbbell hammer curl v. 2

Cable one arm reverse preacher curl

Lever reverse grip preacher curl

Smith machine bicep curl

Dumbbell biceps curl v sit on bosu ball

Dumbbell alternate hammer preacher curl

Dumbbell reverse spider curl

Dumbbell standing one arm reverse curl

Dumbbell incline hammer curl

Cable preacher curl

Dumbbell one arm reverse spider curl

Cable rope one arm hammer preacher curl

Ez-bar biceps curl (with arm blaster)

Dumbbell cross body hammer curl v. 2

Cable hammer curl (with rope)

Dumbbell reverse grip biceps curl

Dumbbell lying supine biceps curl

Dumbbell alternate seated hammer curl

Cable overhead curl

Ez barbell close-grip curl

Dumbbell seated inner biceps curl

Dumbbell one arm zottman preacher curl

Calves Exercises

Sled one leg calf press on leg press

Posterior tibialis stretch

Smith reverse calf raises

Lever seated squat calf raise on leg press machine

Lever rotary calf

Dumbbell seated calf raise

Single leg calf raise (on a dumbbell)

Weighted donkey calf raise

Donkey calf raise

Barbell standing leg calf raise

Dumbbell standing calf raise

Dumbbell seated one leg calf raise - palm up

Lever seated calf press

Lever donkey calf raise

Smith seated one leg calf raise

Sled 45° calf press

Calf stretch with hands against wall

Ankle dorsal flexion

Dumbbell seated one leg calf raise

Bodyweight standing calf raise

Cable standing calf raise

Resistance band foot eversion

Resistance band foot plantar flexion

Standing Calf Raise

One leg donkey calf raise

One leg floor calf raise

Exercise ball on the wall calf raise (tennis ball between knees)

Calf push stretch with hands against wall

Band single leg reverse calf raise

Box jump down with one leg stabilization

Sled calf press on leg press

Smith standing leg calf raise

Sled lying calf press

Calf stretch with rope

Standing calves

Barbell standing rocking leg calf raise

Smith toe raise

Barbell seated calf raise

Peroneals stretch

Dumbbell seated one leg calf raise - hammer grip

Standing calves calf stretch

Assisted lying calves stretch

Circles knee stretch

Hack calf raise

Resistance band foot inversion

Smith one leg floor calf raise

Sled forward angled calf raise

Delts Exercises

Barbell seated behind head military press

Dumbbell side lying one hand raise

Weighted round arm

Dumbbell seated shoulder press (parallel grip)

Dumbbell standing alternate raise

Band standing rear delt row

Dumbbell complex push up row clean and press

Kettlebell one arm snatch

Smith upright row

Barbell rear delt raise

Barbell one arm snatch

Band reverse fly

Band shoulder press

Cable upright row

Dumbbell single arm overhead carry

Kettlebell pirate supper legs

Cable standing cross-over high reverse fly

Lever military press

Kettlebell overhead carry

Dumbbell incline raise

Cable supine reverse fly

Lever lateral raise

Left hook (boxing)

Band front raise

Ez barbell anti gravity press

Cable front raise

Smith behind neck press

Dumbbell reverse fly

Barbell upright row v. 3

Dumbbell standing palms in press

Dumbbell one arm upright row

Barbell thruster

Dumbbell upright shoulder external rotation

Smith seated shoulder press

Dumbbell seated lateral raise

Dumbbell lying on floor rear delt raise

Barbell standing front raise over head

Smith rear delt row

Barbell standing close grip military press

Weighted kneeling step with swing

Kettlebell alternating press

Dumbbell seated alternate front raise

Standing behind neck press

Dumbbell standing front raise above head

Dumbbell incline one arm lateral raise

Barbell upright row v. 2

Dumbbell alternate side press

Cable cross-over reverse fly

Forearms Exercises

Dumbbell finger curls

Smith seated wrist curl

Weighted standing hand squeeze

Dumbbell lying pronation on floor

Dumbbell over bench wrist curl

Dumbbell lying supination

Modified push up to lower arms

Lever gripper hands

Dumbbell over bench one arm reverse wrist curl

Kettlebell alternating hang clean

Side wrist pull stretch

Barbell wrist curl

Band wrist curl

Barbell palms up wrist curl over a bench

Dumbbell one arm wrist curl

Barbell reverse wrist curl v. 2

Barbell standing back wrist curl

Dumbbell lying supination on floor

Smith standing back wrist curl

Cable reverse wrist curl

Dumbbell reverse wrist curl

Barbell reverse wrist curl

Dumbbell seated palms up wrist curl

Barbell wrist curl v. 2

Dumbbell one arm reverse wrist curl

Cable standing back wrist curl

Dumbbell over bench one arm wrist curl

Barbell palms down wrist curl over a bench

Dumbbell lying pronation

Dumbbell seated one arm rotate

Band reverse wrist curl

Dumbbell over bench reverse wrist curl

Dumbbell one arm seated neutral wrist curl

Cable wrist curl

Glutes Exercises

Spider crawl push up

Sled lying squat

Sled 45 degrees one leg press

Barbell glute bridge

Barbell full squat (side pov)

Barbell high bar squat

Band lying hip external rotation

Potty squat with support

Band straight back stiff leg deadlift

Barbell rear lunge

Smith hack squat

Sled 45° leg press (back pov)

Band pull through

Barbell low bar squat

Barbell glute bridge two legs on bench (male)

Barbell lateral lunge

Frankenstein squat

Seated piriformis stretch

Dumbbell bench squat

Dumbbell single leg deadlift with stepbox support

Cable pull through (with rope)

Sled 45° leg wide press

Bench hip extension

Lever horizontal one leg press

Barbell single leg deadlift

Dumbbell rear lunge

Rear decline bridge

Low glute bridge on floor

Rear leg hook kick

Bodyweight drop jump squat

Dumbbell stiff leg deadlift

Barbell step-up

Smith leg press

Strongman fingal's fingers

Rocking frog stretch

Dumbbell sumo pull through

Seated glute stretch

Band bent-over hip extension

Reverse hyper on flat bench

Kettlebell pistol squat

Hug knees to chest

Trap bar deadlift

Assisted lying glutes stretch

Band lying hip internal rotation

Lats Exercises

Kneeling lat stretch

Cable pulldown (pro lat bar)

Mixed grip chin-up

Barbell pullover

One arm against wall

Side-to-side chin

Seated lower back stretch

Cable incline pushdown

Assisted pull-up

Barbell decline wide-grip pullover

Medicine ball catch and overhead throw

Lever front pulldown

Cable straight arm pulldown (with rope)

Band kneeling one arm pulldown

Assisted standing chin-up

Exercise ball lower back stretch (pyramid)

Cable one arm pulldown

Exercise ball lying side lat stretch

Band underhand pulldown

Shoulder grip pull-up

Cable pushdown (straight arm) v. 2

Close grip chin-up

Kipping muscle up

Cable lying extension pullover (with rope attachment)

Cable thibaudeau kayak row

Cable squat row (with rope attachment)

Exercise ball alternating arm ups

Wide grip pull-up

Weighted muscle up

Assisted parallel close grip pull-up

Reverse grip machine lat pulldown

Weighted pull-up

Ez bar lying bent arms pullover

Cable twisting pull

Barbell pullover to press

Cable rear pulldown

Muscle-up (on vertical bar)

Lever assisted chin-up

Cable cross-over lateral pulldown

Cable bar lateral pulldown

Lever reverse grip lateral pulldown

Weighted muscle up (on bar)

Rocky pull-up pulldown

Twin handle parallel grip lat pulldown

Wide grip rear pull-up

Band fixed back underhand pulldown

Levator Scapulae Exercises

Side push neck stretch

Weighted seated neck extension (with head harness)

Neck bridge prone

Lever neck right side flexion (plate loaded)

Weighted standing neck extension (with head harness)

Front and back neck stretch

Neck side stretch

Lever neck extension (plate loaded)

Weighted lying side lifting head (with head harness)

Side neck stretch

Weighted lying neck flexion (with head harness)

Weighted lying neck extension (with head harness)

Lever neck left side flexion (plate loaded)

Cable seated neck extension (with head harness)

Cable seated neck flexion (with head harness)

Pectorals Exercises

Kettlebell one arm floor press

Smith reverse-grip press

Kettlebell plyo push-up

Dumbbell press on exercise ball

Modified hindu push-up (male)

Assisted wide-grip chest dip (kneeling)

Cable standing up straight crossovers

Smith machine reverse decline close grip bench press

Dumbbell one arm pullover on exercise ball

Hyght dumbbell fly

Dumbbell incline breeding

Cable bench press

Cable one arm fly on exercise ball

Smith incline bench press

Cable incline fly (on stability ball)

Cable incline fly

Dumbbell incline one arm press on exercise ball

Kettlebell extended range one arm press on floor

Dumbbell lying one arm press v. 2

Barbell decline pullover

Dumbbell incline hammer press

Medicine ball chest push single response

Dumbbell incline fly

Dumbbell incline twisted flyes

Weighted drop push up

Dumbbell one arm reverse grip press

Dumbbell decline fly

Cable decline one arm press

Cable lying fly

Lever decline chest press

Dumbbell decline bench press

Cable one arm decline chest fly

Barbell guillotine bench press

Single arm push-up

Full planche push-up

Roller seated shoulder flexor depresor retractor

Barbell front raise and pullover

Dumbbell pullover hip extension on exercise ball

Dumbbell pullover on exercise ball

Cable one arm incline fly on exercise ball

Incline push-up (on box)

Barbell reverse grip decline bench press

Quads Exercises

Barbell one leg squat

Dumbbell supported squat

Barbell squat (on knees)

Squat to overhead reach

Intermediate hip flexor and quad stretch

Band single leg split squat

Lying (side) quads stretch

Quick feet v. 2

Barbell bench squat

Barbell side split squat

Jump box over (male)

Front snap kick

Broad jump to vertical

Squat to overhead reach with twist

Suspended split squat

Barbell side split squat v. 2

Smith chair squat

Single leg vertical jump

Resistance band leg extension

Barbell weightlifting complex

Barbell bench front squat

Assisted prone lying quads stretch

Quads (bodyweight squat)

All fours squad stretch

Chair leg extended stretch

Barbell single leg split squat

Single leg board jump

Barbell overhead squat

Roundhouse kick

Barbell split squat (version 2)

Barbell squat jump step rear lunge

Squat on bosu ball

Weighted sissy squat

Band one arm single leg split squat

Dumbbell step-up lunge

Front groin kick

Dumbbell step-up split squat

Barbell clean and press

Barbell split squat v. 2

Dumbbell goblet squat

Serratus Anterior Exercises

Smith incline shoulder raises

Scapula push-up

Barbell incline shoulder raise

Dumbbell incline shoulder raise

Incline scapula push up

Traps Exercises

Lever gripless shrug

Dumbbell incline shrug

Dumbbell decline shrug v. 2

Smith back shrug

Dumbbell decline shrug

Scapular pull-up

Lever gripless shrug v. 2

Kettlebell sumo high pull

Triceps Exercises

Cable rope high pulley overhead tricep extension

Dumbbell twisting bench press

Ez barbell incline triceps extension

Dumbbell seated kickback

Ez barbell decline triceps extension

Ez bar french press on exercise ball

Triceps dip (bench leg)

Close-grip push-up

Cable reverse grip triceps pushdown (sz-bar) (with arm blaster)

Push-up on lower arms

Lever triceps extension

Dumbbell seated bench extension

Dumbbell lying extension (across face)

Cable alternate triceps extension

Assisted standing triceps extension (with towel)

Dumbbell neutral grip bench press

Cable incline triceps extension

Lever overhand triceps dip

Barbell seated overhead triceps extension

Barbell incline reverse-grip press

Diamond push-up

Dumbbell seated reverse grip one arm overhead tricep extension

Band side triceps extension

Dumbbell lying alternate extension

Band close-grip push-up

Dumbbell tricep kickback with stork stance

Barbell lying triceps extension

Cable reverse-grip pushdown

Smith machine incline tricep extension

Cable rope incline tricep extension

Dumbbell one arm triceps extension (on bench)

Cable triceps pushdown (v-bar) (with arm blaster)

Dumbbell incline hammer press on exercise ball

Cable overhead triceps extension (rope attachment)

Dumbbell decline triceps extension

Dumbbell standing alternating tricep kickback

Barbell seated close grip behind neck triceps extension

Narrow push-up on exercise ball

Dumbbell palms in incline bench press

Dumbbell incline two arm extension

Cable one arm tricep pushdown

Dumbbell seated bent over triceps extension

Dumbbell one arm hammer press on exercise ball

Dumbbell incline one arm hammer press on exercise ball

Upper Back Exercises

Smith reverse grip bent over row

Elbow lift - reverse push-up

Bodyweight squatting row

Lever unilateral row

Kettlebell alternating renegade row

Smith one arm row

Lever t-bar reverse grip row

Bodyweight standing close-grip row

Inverted row on bench

Cable straight back seated row

Dumbbell reverse grip incline bench one arm row

Cable upper row

Medicine ball overhead slam

Kettlebell one arm row

Bodyweight standing row (with towel)

Dumbbell incline row

Inverted row v. 2

Cambered bar lying row

Inverted row with straps

Barbell reverse grip bent over row

Cable seated one arm alternate row

One arm towel row

Cable rope extension incline bench row

Cable reverse-grip straight back seated high row

Smith bent over row

Inverted row bent knees

Lever reverse grip vertical row

Lever bent over row

Cable one arm straight back high row (kneeling)

Ez bar reverse grip bent over row

Dumbbell reverse grip row (female)

Cable palm rotational row

Barbell reverse grip incline bench row

Lever bent-over row with v-bar

Lever reverse t-bar row

Upper back stretch

Band one arm twisting seated row

Cable decline seated wide-grip row

Dumbbell bent over row

Lever t bar row

Cable rope elevated seated row

Standing archer

Barbell one arm bent over row

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