Exercise Library — Page 14
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
Compound Lifts
Stability Ball Dumbbell W Raise
Deltoids
Intermediate Stability Ball
Compound Lifts
Single Arm Kettlebell Rotational Overhead Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Sumo Deadlift
Gluteus Maximus, Gluteus Medius
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Push Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Push Jerk
Deltoids
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Seated Overhead Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Z Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Contralateral Split Squat Thruster
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Sots Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Staggered Stance Swing
Gluteus Maximus, Gluteus Medius
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Half Kneeling Swing
Gluteus Maximus, Gluteus Medius
Intermediate Kettlebell
rotational
Single Arm Kettlebell Side Swing
Core
Intermediate Kettlebell
Compound Lifts
Parallette Push Up With Alternating Shoulder Taps
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
Compound Lifts
Parallette Dive Bomber Push Up
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
rotational
Slam Ball Russian Twist Feet Elevated
Core
Intermediate Medicine Ball
Compound Lifts
Ring False Grip Pull Up
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
rotational
Single Arm Kettlebell Clean To Press Windmill
Core
Elite Kettlebell
rotational
Single Arm Kettlebell Half Kneeling Windmill
Core
Intermediate Kettlebell
core-stability
Superband Dead Bug
Core
Beginner Resistance Band
core-stability
Parallette V Sit
Core
Intermediate Bodyweight
core-stability
Parallette Tuck V Sit
Core
Intermediate Bodyweight
core-stability
Superband Standing Pallof Press
Core
Intermediate Resistance Band
core-stability
Superband Half Kneeling Pallof Press
Core
Intermediate Resistance Band
isolation
Superband Hip External Rotation (90 Degree)
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
rotational
Single Arm Landmine Row To Rotational Press
Deltoids
Intermediate Barbell
Compound Lifts
Superband Pull Through
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
core-stability
Superband Tall Kneeling Pallof Press
Core
Intermediate Resistance Band
Compound Lifts
Slider Eccentric Hamstring Curl
Hamstrings
Intermediate Sliders
Compound Lifts
Landmine Low Hold Lateral Lunge
Quadriceps
Intermediate Barbell
isolation
Single Arm Dumbbell Cuban Press
Deltoids
Intermediate Dumbbell
Compound Lifts
Ring Pike Feet Elevated Handstand Push Up
Deltoids
Beginner Gymnastic Rings
Compound Lifts
Parallette Straddle Press To Handstand
Deltoids
Intermediate Bodyweight
core-stability
Ring L Sit
Core
Advanced Gymnastic Rings
Compound Lifts
Single Arm Kettlebell Front Rack Cyclist Squat
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Bird Dog Row
Latissimus Dorsi, Rhomboids
Beginner Kettlebell
rotational
Stability Ball Cable Russian Twist
Core
Intermediate Stability Ball
isolation
Barbell Seated Reverse Wrist Curl
Forearm Flexors, Forearm Extensors
Intermediate Barbell
isolation
Superband Single Leg Ankle Dorsiflexion
Multiple Muscle Groups
Intermediate Resistance Band
Compound Lifts
Single Arm Ring Eccentric Chin Up
Biceps Brachii
Intermediate Gymnastic Rings
rotational
Single Arm Kettlebell Bent Leg Windmill
Core
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Half Kneeling Overhead Press
Deltoids
Intermediate Kettlebell
rotational
Single Arm Kettlebell Side To Side Swing
Core
Intermediate Kettlebell
core-stability
Parallette Handstand
Deltoids
Intermediate Bodyweight
core-stability
Parallette L Sit To Handstand
Deltoids
Advanced Bodyweight
core-stability
Ring Straddle L Sit
Core
Advanced Gymnastic Rings
core-stability
Parallette Stalder Press To Handstand
Deltoids
Intermediate Bodyweight
Compound Lifts
Ring Gironda Sternum Chin Up
Biceps Brachii
Intermediate Gymnastic Rings
Compound Lifts
Ring Archer Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
Compound Lifts
Single Arm Ring Chin Up
Biceps Brachii
Intermediate Gymnastic Rings
isolation
Suspension Face Pull To Overhead Press
Deltoids
Intermediate Suspension Trainer
Compound Lifts
Superband Assisted Muscle Up
Latissimus Dorsi, Rhomboids
Elite Resistance Band
core-stability
Stability Ball Sit Up
Core
Advanced Stability Ball
rotational
Single Arm Kettlebell Bottoms Up Turkish Get Up
Core
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Thruster
Deltoids
Intermediate Kettlebell
Compound Lifts
Ring Scapular Pull Up
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
core-stability
Superband Hollow Body Hold
Core
Intermediate Resistance Band
isolation
Suspension Y Raise
Deltoids
Intermediate Suspension Trainer
Compound Lifts
Slider Single Leg Eccentric Hamstring Curl
Hamstrings
Intermediate Sliders
Compound Lifts
Single Arm Cable Seated Floor Lat Pulldown
Latissimus Dorsi, Rhomboids
Beginner Cable
isolation
Single Arm Resistance Band Half Kneeling Cuban Press
Deltoids
Intermediate Resistance Band
Compound Lifts
Stability Ball Feet Elevated Frog Pump
Gluteus Maximus, Gluteus Medius
Intermediate Stability Ball
Compound Lifts
Single Arm Kettlebell Overhead Cyclist Squat
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Tactical Snatch
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Single Arm Dumbbell Cyclist Thruster
Deltoids
Intermediate Dumbbell
Compound Lifts
Single Arm Kettlebell Snatch To Overhead Reverse Lunge
Quadriceps
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Split Jerk
Quadriceps
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Bottoms Up Z Press
Deltoids
Intermediate Kettlebell
core-stability
Single Arm Kettlebell Around The World
Core
Intermediate Kettlebell
core-stability
Single Arm Kettlebell Tall Kneeling Around The World
Core
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Waiter Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Waiter Clean Hot Potato
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
rotational
Single Arm Kettlebell Half Kneeling Side Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Bottoms Up Thruster
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Dead Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Parallette Push Up To L Sit
Pectoralis Major, Pectoralis Minor
Advanced Bodyweight
rotational
Single Arm Kettlebell Bottoms Up Half Kneeling Windmill
Core
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Bent Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Barbell Bent Press
Deltoids
Intermediate Barbell
Compound Lifts
Single Arm Kettlebell Cossack Squat Thruster
Deltoids
Intermediate Kettlebell
isolation
Plate Lu Raise
Deltoids
Intermediate Weight Plate
rotational
Single Arm Plate Windmill
Core
Intermediate Weight Plate
rotational
Single Arm Plate Turkish Get Up
Core
Intermediate Weight Plate
core-stability
Plate Steering Wheel
Deltoids
Intermediate Weight Plate
Compound Lifts
Suspension Reverse Fly
Deltoids
Intermediate Suspension Trainer
Compound Lifts
Single Arm Kettlebell Suitcase Contralateral Bulgarian Split Squat
Quadriceps
Advanced Kettlebell
Compound Lifts
Single Arm Kettlebell Suitcase Ipsilateral Bulgarian Split Squat
Quadriceps
Advanced Kettlebell
isolation
Suspension Cuban Press
Deltoids
Intermediate Suspension Trainer
Compound Lifts
Single Arm Kettlebell Half Kneeling Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Half Kneeling Snatch
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Dead Squat Clean
Quadriceps
Elite Kettlebell
core-stability
Ring Kneeling Rollout
Core
Intermediate Gymnastic Rings
core-stability
Ring Standing Rollout
Core
Intermediate Gymnastic Rings
Compound Lifts
Ring Alternating Single Arm Reach Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
Compound Lifts
Ring L Sit Dips
Triceps Brachii
Advanced Gymnastic Rings
Compound Lifts
Single Arm Kettlebell Dead Snatch
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
core-stability
Plate Otis Up
Core
Intermediate Weight Plate
Want a personalized exercise program?
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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