Exercise library

Lift it properly

65 movements with clear technique guidance, coaching notes and the equipment each one needs.

Showing 65 of 65 exercises

Core · Advanced

Ab Wheel Rollout

A high tension anti extension movement for the whole trunk.

Conditioning · Intermediate

Assault Bike Interval

A low impact interval that builds work capacity fast.

Posterior Chain · Beginner

Back Extension

Low back and glute work that supports every heavy hinge.

Legs · Intermediate

Barbell Back Squat

The foundation of lower body strength.

Chest · Intermediate

Barbell Bench Press

The benchmark upper body press for building chest, shoulder and triceps strength.

Back · Intermediate

Barbell Bent Over Row

A heavy horizontal pull that builds thickness across the whole back.

Arms · Beginner

Barbell Curl

The classic mass builder for the biceps.

Shoulders · Intermediate

Barbell Overhead Press

The strict standing press, a true measure of total upper body strength.

Full Body · Advanced

Barbell Power Clean

An explosive pull that develops power across the whole body.

Shoulders · Beginner

Barbell Shrug

A simple, heavy movement for the upper traps.

Shoulders · Intermediate

Barbell Upright Row

A traps and side shoulder builder that needs careful range control.

Conditioning · Beginner

Battle Rope Wave

Upper body conditioning with almost no joint stress.

Legs · Intermediate

Bulgarian Split Squat

A single leg squat that builds strength and balance with modest load.

Chest · Beginner

Cable Chest Press

Constant tension pressing that is easy on the shoulders and simple to progress.

Chest · Beginner

Cable Fly

A cable arc that keeps the chest loaded from stretch through to squeeze.

Arms · Beginner

Cable Triceps Pushdown

Simple, safe triceps work with constant tension.

Back · Beginner

Chest Supported Row

A strict row that removes the lower back from the equation.

Back · Intermediate

Chin Up

An underhand pull up variation with heavy biceps involvement.

Arms · Intermediate

Close Grip Bench Press

A pressing movement that loads the triceps heavily.

Posterior Chain · Intermediate

Conventional Deadlift

A pure test of full body strength.

Core · Beginner

Dead Bug

A control drill that teaches you to brace while the limbs move.

Chest · Beginner

Dumbbell Bench Press

Controlled pressing with a longer range.

Chest · Beginner

Dumbbell Fly

An isolation movement that stretches and loads the chest through a wide arc.

Arms · Beginner

Dumbbell Hammer Curl

A neutral grip curl that builds the outer arm and forearm.

Shoulders · Beginner

Dumbbell Lateral Raise

The key isolation movement for building shoulder width.

Arms · Beginner

Dumbbell Wrist Curl

Direct forearm work that supports grip on every other lift.

Shoulders · Beginner

Face Pull

A shoulder health staple that strengthens the upper back and rear delts.

Full Body · Beginner

Farmer Carry

A loaded carry that builds grip, trunk and posture all at once.

Legs · Advanced

Front Squat

A quad dominant squat that demands an upright torso and strong bracing.

Posterior Chain · Beginner

Glute Bridge

A floor based glute movement that needs almost no equipment.

Legs · Beginner

Goblet Squat

The best entry point to squatting well with load.

Posterior Chain · Advanced

Good Morning

A hinge that loads the hamstrings and spinal erectors hard.

Core · Advanced

Hanging Leg Raise

A demanding trunk movement that also builds grip.

Posterior Chain · Intermediate

Hip Thrust

The most direct way to load the glutes heavily.

Chest · Intermediate

Incline Barbell Press

An upper chest emphasis press that also builds strong front shoulders.

Arms · Intermediate

Incline Dumbbell Curl

A stretched position curl that hits the long head of the biceps.

Chest · Beginner

Incline Dumbbell Press

A joint friendly upper chest builder with a longer range of motion than the bar.

Conditioning · Beginner

Jump Rope

A cheap, portable warm up and conditioning tool.

Full Body · Advanced

Kettlebell Clean and Press

A powerful pull to press combination for strength and conditioning.

Full Body · Beginner

Kettlebell Goblet Carry

A front loaded carry that challenges the trunk and upper back.

Conditioning · Advanced

Kettlebell Snatch

A single arm ballistic movement for power and conditioning.

Full Body · Beginner

Kettlebell Swing

Hip power and conditioning in one movement.

Full Body · Advanced

Kettlebell Turkish Get Up

A full body movement that builds shoulder stability and control.

Back · Beginner

Lat Pulldown

A scalable vertical pull for building the lats before pull ups are possible.

Legs · Beginner

Leg Press

A supported press for high volume quad and glute work.

Posterior Chain · Advanced

Nordic Hamstring Curl

A brutal hamstring builder for injury resilience.

Arms · Beginner

Overhead Triceps Extension

A stretched position triceps builder using one dumbbell.

Core · Beginner

Pallof Press

An anti rotation movement that builds real world trunk strength.

Back · Advanced

Pendlay Row

A strict row from the floor that develops explosive pulling power.

Core · Beginner

Plank

A trunk brace drill that carries over to every heavy lift.

Back · Advanced

Pull Up

The purest test of relative upper body pulling strength.

Chest · Beginner

Push Up

A bodyweight staple for chest, shoulders, triceps and trunk control.

Shoulders · Beginner

Rear Delt Fly

A rear shoulder builder that supports healthy pressing posture.

Posterior Chain · Intermediate

Romanian Deadlift

The best builder of hamstring and glute strength through the hinge.

Back · Beginner

Seated Cable Row

Constant tension rowing that is simple to load and easy to control.

Shoulders · Beginner

Seated Dumbbell Shoulder Press

A supported press that builds the shoulders with less demand on the trunk.

Core · Beginner

Side Plank

A lateral trunk exercise that strengthens the obliques.

Back · Beginner

Single Arm Dumbbell Row

A unilateral row that irons out side to side differences in strength.

Conditioning · Intermediate

Sled Push

Brutal leg conditioning with no lowering phase to recover from.

Legs · Beginner

Step Up

A simple, scalable single leg builder using a bench.

Back · Beginner

Straight Arm Pulldown

A lat isolation movement that teaches you to feel the back working.

Posterior Chain · Advanced

Sumo Deadlift

A wide stance pull that shortens the range and loads the hips heavily.

Full Body · Advanced

Thruster

A squat into press that raises the heart rate quickly.

Posterior Chain · Beginner

Trap Bar Deadlift

A beginner friendly deadlift with a more upright torso position.

Legs · Beginner

Walking Lunge

A moving single leg movement that trains legs and balance together.