Exercise Library — Page 15
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
rotational
Single Arm Kettlebell Rotational Thruster
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Ring Chin Up
Biceps Brachii
Intermediate Gymnastic Rings
rotational
Single Arm Plate Teacup
Deltoids
Intermediate Weight Plate
Compound Lifts
Ring L Sit Chin Up
Biceps Brachii
Advanced Gymnastic Rings
Compound Lifts
Single Ring L Sit Chin Up
Biceps Brachii
Advanced Gymnastic Rings
core-stability
Ring Iron Cross
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
core-stability
Ring Inverted Iron Cross
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Ring Maltese Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
core-stability
Plate Turkish Sit Up
Core
Intermediate Weight Plate
isolation
Ring Pelican Curl
Biceps Brachii
Intermediate Gymnastic Rings
Compound Lifts
Ring Chin Up
Biceps Brachii
Intermediate Gymnastic Rings
Compound Lifts
Dumbbell Crush Grip Bicep Curl To Overhead Press
Deltoids
Intermediate Dumbbell
core-stability
Parallette Crow Pose
Core
Intermediate Bodyweight
Compound Lifts
Single Arm Kettlebell Tactical Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Ring Row
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Ring Bulgarian Row
Latissimus Dorsi, Rhomboids
Advanced Gymnastic Rings
rotational
Single Arm Kettlebell Rotational Snatch
Deltoids
Elite Kettlebell
Compound Lifts
Single Arm Kettlebell Contralateral Staggered Stance Romanian Deadlift
Hamstrings
Intermediate Kettlebell
core-stability
Ring Hanging Knees To Elbows
Core
Intermediate Gymnastic Rings
Compound Lifts
Superband Assisted Nordic Hamstring Curl
Hamstrings
Advanced Resistance Band
Compound Lifts
Single Arm Kettlebell Suitcase Curtsy Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Suitcase Walking Lunge Pass Through
Quadriceps
Intermediate Kettlebell
loaded-carry
Single Arm Kettlebell Suitcase Carry
Forearm Flexors, Forearm Extensors
Intermediate Kettlebell
loaded-carry
Single Arm Dumbbell Suitcase Carry
Forearm Flexors, Forearm Extensors
Intermediate Dumbbell
Compound Lifts
Single Arm Kettlebell High Pull
Deltoids
Intermediate Kettlebell
isolation
Superband Standing Adduction
Adductors
Intermediate Resistance Band
isolation
Superband Lateral Adduction Steps
Adductors
Intermediate Resistance Band
core-stability
Single Arm Kettlebell Single Leg Balance Transfer
Core
Intermediate Kettlebell
Compound Lifts
Suspension Alternating Cossack Squat
Quadriceps
Intermediate Suspension Trainer
Compound Lifts
Superband Assisted Dips
Pectoralis Major, Pectoralis Minor
Beginner Resistance Band
Compound Lifts
Suspension Split Squat
Quadriceps
Intermediate Suspension Trainer
Compound Lifts
Suspension Cyclist Squat
Quadriceps
Intermediate Suspension Trainer
Compound Lifts
Single Arm Kettlebell Bottoms Up Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Slider Single Leg Hamstring Curl
Hamstrings
Intermediate Sliders
Compound Lifts
Single Arm Suspension Cyclist Squat
Quadriceps
Intermediate Suspension Trainer
Compound Lifts
Single Arm Kettlebell Split Squat Thruster
Deltoids
Intermediate Kettlebell
Compound Lifts
Slider Double Kettlebell Suitcase Reverse Lunge
Quadriceps
Intermediate Sliders
Compound Lifts
Slider Double Kettlebell Front Rack Reverse Lunge
Quadriceps
Intermediate Sliders
accessory
Single Arm Kettlebell Suitcase March
Core
Intermediate Kettlebell
accessory
Single Arm Kettlebell Bottoms Up Front Rack March
Core
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Half Snatch
Deltoids
Elite Kettlebell
rotational
Macebell 360
Deltoids
Intermediate Various
rotational
Single Arm Macebell 360
Deltoids
Intermediate Various
rotational
Macebell 10 To 2
Deltoids
Intermediate Various
Compound Lifts
Macebell Barbarian Squat
Quadriceps
Intermediate Various
isolation
Macebell Ballistic Curl
Biceps Brachii
Intermediate Various
isolation
Double Indian Club Outer Heart Shaped Swing
Deltoids
Intermediate Various
rotational
Clubbell Shield Cast
Deltoids
Intermediate Various
rotational
Single Arm Clubbell Shield Cast
Deltoids
Intermediate Various
rotational
Alternating Double Clubbell Shield Cast
Deltoids
Intermediate Various
rotational
Single Arm Clubbell Inside Circle
Core
Intermediate Various
rotational
Double Clubbell Alternating Inside Circles
Core
Intermediate Various
rotational
Clubbell Inside Circle
Core
Intermediate Various
accessory
Double Clubbell Side Shoulder Cast
Deltoids
Intermediate Various
accessory
Clubbell Mill
Deltoids
Intermediate Various
rotational
Clubbell Inside Pendulum
Core
Intermediate Various
accessory
Double Clubbell Iron Cross
Deltoids
Intermediate Various
rotational
Clubbell Gamma Cast
Deltoids
Intermediate Various
Compound Lifts
Single Arm Clubbell Pullover
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Double Clubbell Pullover
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Clubbell Pullover
Latissimus Dorsi, Rhomboids
Intermediate Various
rotational
Clubbell Side Swing
Core
Intermediate Various
rotational
Single Arm Clubbell Inside Pendulum
Core
Intermediate Various
Compound Lifts
Double Clubbell Swipe
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
Single Arm Clubbell Swipe
Gluteus Maximus, Gluteus Medius
Intermediate Various
rotational
Single Arm Clubbell Crossbody Swipe
Core
Intermediate Various
rotational
Single Arm Clubbell Inside Circle To Shield Cast
Deltoids
Intermediate Various
Compound Lifts
Clubbell Barbarian Squat
Quadriceps
Intermediate Various
rotational
Single Arm Clubbell Inside Circle To Outside Circle
Core
Intermediate Various
rotational
Clubbell Side To Side Swing
Core
Intermediate Various
Compound Lifts
Double Clubbell Barbarian Squat
Quadriceps
Intermediate Various
rotational
Single Arm Clubbell Side To Side Swing
Core
Intermediate Various
rotational
Alternating Single Arm Clubbell Side To Side Swing
Core
Intermediate Various
isolation
Double Clubbell Side Flag Press
Deltoids
Intermediate Various
Compound Lifts
Clubbell Front Flag Press
Deltoids
Intermediate Various
Compound Lifts
Double Clubbell Order Bulgarian Split Squat
Quadriceps
Advanced Various
isolation
Miniband Supine Alternating Hip Flexion
Iliopsoas, Rectus Femoris
Intermediate Resistance Band
accessory
Double Indian Club Inner Heart Shaped Swing
Deltoids
Intermediate Various
accessory
Alternating Double Indian Club Inner Heart Shaped Swing
Deltoids
Intermediate Various
Compound Lifts
Single Arm Clubbell Barbarian Squat
Quadriceps
Intermediate Various
Compound Lifts
Clubbell Order Cyclist Squat
Quadriceps
Intermediate Various
Compound Lifts
Single Arm Clubbell Order Contralateral Bulgarian Split Squat
Quadriceps
Advanced Various
Compound Lifts
Single Arm Clubbell Order Ipsilateral Bulgarian Split Squat
Quadriceps
Advanced Various
core-stability
Single Arm Ring Dead Hang
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Clubbell Torch Press
Deltoids
Intermediate Various
Compound Lifts
Single Arm Clubbell Torch Press
Deltoids
Intermediate Various
accessory
Resistance Band Shoulder Dislocates
Deltoids
Intermediate Resistance Band
isolation
Suspension Reverse Grip Bicep Curl
Forearm Flexors, Forearm Extensors
Intermediate Suspension Trainer
rotational
Bulgarian Bag Side To Side Swing
Core
Advanced Various
isolation
Barbell Reverse Grip Bicep Curl
Forearm Flexors, Forearm Extensors
Intermediate Barbell
isolation
Cable Straight Bar Reverse Grip Bicep Curl
Forearm Flexors, Forearm Extensors
Beginner Cable
isolation
Cable Straight Bar Bicep Curl
Biceps Brachii
Beginner Cable
Compound Lifts
Double Clubbell Clean
Gluteus Maximus, Gluteus Medius
Elite Various
accessory
Single Arm Clubbell Reverse Mill
Deltoids
Intermediate Various
rotational
Bulgarian Bag Spin
Deltoids
Advanced Various
rotational
Bulgarian Bag Alternating Spin To Side Swing Squat
Deltoids
Advanced Various
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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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