Exercise Library — Page 12
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
rotational
Stability Ball Feet Elevated Oblique Crunch
Core
Intermediate Stability Ball
core-stability
Stability Ball Kneeling Rollout
Core
Intermediate Stability Ball
core-stability
Stability Ball Single Leg Knee Tuck
Core
Intermediate Stability Ball
core-stability
Stability Ball Single Leg Pike
Core
Intermediate Stability Ball
Compound Lifts
Parallette Kneeling Push Up
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
Compound Lifts
Single Arm Kettlebell Swing
Gluteus Maximus, Gluteus Medius
Intermediate Kettlebell
Compound Lifts
Stability Ball Hip Thrust
Gluteus Maximus, Gluteus Medius
Intermediate Stability Ball
Compound Lifts
Stability Ball Dumbbell Hip Thrust
Gluteus Maximus, Gluteus Medius
Intermediate Stability Ball
Compound Lifts
Suspension Glute Bridge
Gluteus Maximus, Gluteus Medius
Beginner Suspension Trainer
isolation
Miniband Thigh Lateral Walk
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
isolation
Miniband Shin Lateral Walk
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
isolation
Miniband Feet Lateral Walk
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
Compound Lifts
Stability Ball Single Leg Foot Elevated Glute Bridge
Gluteus Maximus, Gluteus Medius
Beginner Stability Ball
isolation
Miniband Wall Sit Hip Abduction
Quadriceps
Advanced Resistance Band
Compound Lifts
Stability Ball T's Y's I's
Deltoids
Intermediate Stability Ball
Compound Lifts
Resistance Band Reverse Fly
Deltoids
Intermediate Resistance Band
isolation
Resistance Band Lateral Raise
Deltoids
Intermediate Resistance Band
isolation
Double Dumbbell Lateral Raise
Deltoids
Intermediate Dumbbell
isolation
Single Arm Resistance Band Standing Shoulder External Rotation
Deltoids
Intermediate Resistance Band
isolation
Double Dumbbell Seated Lateral Raise
Deltoids
Intermediate Dumbbell
isolation
Single Arm Dumbbell Side Lying Shoulder External Rotation
Deltoids
Intermediate Dumbbell
isolation
Single Arm Dumbbell Seated Shoulder External Rotation
Deltoids
Intermediate Dumbbell
isolation
Single Arm Dumbbell Side Lying Shoulder Internal Rotation
Deltoids
Intermediate Dumbbell
Compound Lifts
Parallette Feet Elevated Pike Push Up
Deltoids
Beginner Bodyweight
Compound Lifts
Single Arm Dumbbell Z Press
Deltoids
Intermediate Dumbbell
Compound Lifts
Stability Ball Dumbbell Arnold Press
Deltoids
Intermediate Stability Ball
Compound Lifts
Single Arm Dumbbell Half Kneeling Overhead Press
Deltoids
Intermediate Dumbbell
isolation
Single Arm Cable Lateral Raise
Deltoids
Beginner Cable
Compound Lifts
Single Arm Dumbbell Thruster
Deltoids
Intermediate Dumbbell
Compound Lifts
Parallette Handstand Push Up
Deltoids
Beginner Bodyweight
loaded-carry
Single Arm Dumbbell Overhead Carry
Deltoids
Intermediate Dumbbell
isolation
Stability Ball Dumbbell Seated Scaption
Deltoids
Intermediate Stability Ball
isolation
Double Dumbbell Bicep Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Alternating Double Dumbbell Bicep Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Alternating Double Dumbbell Hammer Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Alternating Double Dumbbell Cross Body Hammer Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Cable Guillotine Curl
Biceps Brachii
Beginner Cable
isolation
Cable Supine Bicep Curl
Biceps Brachii
Beginner Cable
isolation
Single Arm Dumbbell Incline Bench Preacher Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Dumbbell Crush Grip Bicep Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Double Dumbbell Zottman Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Dumbbell Waiter Curl
Biceps Brachii
Intermediate Dumbbell
isolation
High Cable Straight Bar Bicep Curl
Biceps Brachii
Beginner Cable
isolation
Cable Straight Bar Drag Curl
Biceps Brachii
Beginner Cable
isolation
Double Dumbbell Spider Curl
Biceps Brachii
Intermediate Dumbbell
isolation
EZ Bar Spider Curl
Biceps Brachii
Intermediate Barbell
Compound Lifts
Parallette Feet Elevated Push Up
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
isolation
Stability Ball Cable Preacher Curl
Biceps Brachii
Intermediate Stability Ball
isolation
Single Arm Dumbbell Standing Concentration Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Reverse Barbell Curl
Forearm Flexors, Forearm Extensors
Intermediate Barbell
isolation
EZ Bar Standing Bicep Curl
Biceps Brachii
Intermediate Barbell
isolation
Cable Rope Hammer Curl
Biceps Brachii
Beginner Cable
isolation
Single Arm Cable Standing High Bicep Curl
Biceps Brachii
Beginner Cable
isolation
Suspension Bicep Curl
Biceps Brachii
Intermediate Suspension Trainer
Compound Lifts
Stability Ball Feet Elevated Diamond Push Up
Triceps Brachii
Beginner Stability Ball
Compound Lifts
Ring Dips
Triceps Brachii
Intermediate Gymnastic Rings
isolation
Single Arm Cable Reverse Tricep Pulldown
Triceps Brachii
Beginner Cable
isolation
Barbell Seated Wrist Curl
Forearm Flexors, Forearm Extensors
Intermediate Barbell
isolation
EZ Bar Reverse Grip Bicep Curl
Forearm Flexors, Forearm Extensors
Intermediate Barbell
Compound Lifts
Suspension Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Suspension Trainer
Compound Lifts
Suspension Chest Fly
Pectoralis Major, Pectoralis Minor
Intermediate Suspension Trainer
Compound Lifts
Stability Ball Single Arm Dumbbell Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Stability Ball Double Dumbbell Chest Fly
Pectoralis Major, Pectoralis Minor
Intermediate Stability Ball
Compound Lifts
Single Arm Dumbbell Hollow Body Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Stability Ball Dumbbell Pullover
Pectoralis Major, Pectoralis Minor
Intermediate Stability Ball
Compound Lifts
Single Arm Ring Grip Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
Compound Lifts
Ring Grip Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
Compound Lifts
Suspension Low Row
Latissimus Dorsi, Rhomboids
Intermediate Suspension Trainer
Compound Lifts
Suspension Mid Row
Latissimus Dorsi, Rhomboids
Intermediate Suspension Trainer
isolation
Suspension Face Pull
Deltoids
Intermediate Suspension Trainer
Compound Lifts
Single Arm Landmine Row
Latissimus Dorsi, Rhomboids
Intermediate Barbell
Compound Lifts
Single Arm Kettlebell Bent Over Row
Latissimus Dorsi, Rhomboids
Intermediate Kettlebell
Compound Lifts
Superband Assisted Wide Grip Pull Up
Latissimus Dorsi, Rhomboids
Beginner Resistance Band
isolation
Resistance Band Half Kneeling Face Pull
Deltoids
Intermediate Resistance Band
core-stability
Stability Ball Prone Cobra
Latissimus Dorsi, Rhomboids
Intermediate Stability Ball
Compound Lifts
Single Arm Dumbbell Bird Dog Row
Latissimus Dorsi, Rhomboids
Beginner Dumbbell
Compound Lifts
Single Arm Cable Half Kneeling Lat Pulldown
Latissimus Dorsi, Rhomboids
Beginner Cable
Compound Lifts
Single Arm Cable Half Kneeling Low Row
Latissimus Dorsi, Rhomboids
Intermediate Cable
Compound Lifts
Single Arm Suspension Low Row
Latissimus Dorsi, Rhomboids
Intermediate Suspension Trainer
core-stability
Single Arm Dumbbell Suitcase Deadlift
Latissimus Dorsi, Rhomboids
Intermediate Dumbbell
core-stability
Single Arm Kettlebell Suitcase Deadlift
Latissimus Dorsi, Rhomboids
Intermediate Kettlebell
Compound Lifts
Ring Archer Pull Up
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Stability Ball Hyperextension
Latissimus Dorsi, Rhomboids
Intermediate Stability Ball
Compound Lifts
Stability Ball Wall Slide Squat
Quadriceps
Intermediate Stability Ball
Compound Lifts
Suspension Squat
Quadriceps
Intermediate Suspension Trainer
Compound Lifts
Suspension Alternating Reverse Lunge
Quadriceps
Intermediate Suspension Trainer
accessory
Superband Resisted Skater Jump
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
Compound Lifts
Cable Prone Single Leg Hamstring Curl
Hamstrings
Intermediate Cable
isolation
Barbell Bicep Curl
Biceps Brachii
Intermediate Barbell
Compound Lifts
Single Arm Kettlebell Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Clean To Overhead Press
Deltoids
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Overhead Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Snatch
Deltoids
Elite Kettlebell
rotational
Single Arm Kettlebell Turkish Get Up
Core
Intermediate Kettlebell
Compound Lifts
Suspension Pistol Squat
Quadriceps
Elite Suspension Trainer
Compound Lifts
Suspension Skater Squat
Quadriceps
Intermediate Suspension Trainer
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These exercises are building blocks. The real value is knowing which ones you need, in what order, and how they connect to your structural patterns. Start with a biomechanical assessment.
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