Exercise Library — Page 16
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
Compound Lifts
Bulgarian Bag Swipe
Gluteus Maximus, Gluteus Medius
Advanced Various
Compound Lifts
Bulgarian Bag Snatch
Gluteus Maximus, Gluteus Medius
Elite Various
rotational
Bulgarian Bag Alternating Side Swing Squat
Core
Advanced Various
Compound Lifts
Bulgarian Bag Clean
Gluteus Maximus, Gluteus Medius
Elite Various
Compound Lifts
Bulgarian Bag Swing
Gluteus Maximus, Gluteus Medius
Advanced Various
Compound Lifts
Bulgarian Bag Front Rack Squat
Quadriceps
Advanced Various
Compound Lifts
Bulgarian Bag Back Rack Squat
Quadriceps
Advanced Various
Compound Lifts
Bulgarian Bag Swing Squat
Gluteus Maximus, Gluteus Medius
Advanced Various
Compound Lifts
Bulgarian Bag Alternating Forward Lunge With Rotation
Quadriceps
Advanced Various
accessory
Single Arm Clubbell Mill
Deltoids
Intermediate Various
accessory
Double Clubbell Mill
Deltoids
Intermediate Various
isolation
Single Arm Cable Reverse Grip Bicep Curl
Forearm Flexors, Forearm Extensors
Beginner Cable
Compound Lifts
Single Arm Dumbbell Front Rack Cossack Squat
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Kettlebell Front Rack Cossack Squat
Quadriceps
Intermediate Kettlebell
loaded-carry
Heavy Sandbag Bear Hug Carry
Core
Intermediate Various
loaded-carry
Single Arm Kettlebell Overhead Carry
Deltoids
Intermediate Kettlebell
loaded-carry
Single Arm Kettlebell Bottoms Up Overhead Carry
Deltoids
Intermediate Kettlebell
loaded-carry
Heavy Sandbag Shoulder Carry
Core
Intermediate Various
loaded-carry
Single Arm Dumbbell Front Rack Carry
Core
Intermediate Dumbbell
Compound Lifts
Single Arm Kettlebell Half Kneeling Bent Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Tall Kneeling Overhead Press
Deltoids
Intermediate Kettlebell
Compound Lifts
Heavy Sandbag Bear Hug Squat
Quadriceps
Intermediate Various
Compound Lifts
Heavy Sandbag Shoulder Squat
Quadriceps
Intermediate Various
rotational
Heavy Sandbag Turkish Get Up
Core
Intermediate Various
Compound Lifts
Heavy Sandbag Bear Hug Alternating Reverse Lunge
Quadriceps
Intermediate Various
Compound Lifts
Heavy Sandbag Shoulder Alternating Forward Lunge
Quadriceps
Intermediate Various
Compound Lifts
Heavy Sandbag Shoulder Walking Lunge
Quadriceps
Intermediate Various
Compound Lifts
Heavy Sandbag Shoulder Clean
Gluteus Maximus, Gluteus Medius
Elite Various
Compound Lifts
Heavy Sandbag Over The Shoulder
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
Heavy Sandbag Alternating Over The Shoulder
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
Heavy Sandbag Bear Hug Walking Lunge
Quadriceps
Intermediate Various
Compound Lifts
Superband Sissy Squat
Quadriceps
Advanced Resistance Band
Compound Lifts
Single Arm Dumbbell Suitcase Walking Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Overhead Walking Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Front Rack Walking Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Kettlebell Suitcase Walking Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Front Rack Walking Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Overhead Walking Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Bodyweight Lateral Box Jumps
Quadriceps
Beginner Bodyweight
Compound Lifts
Bodyweight Alternating Lateral Box Jumps
Quadriceps
Beginner Bodyweight
rotational
Macebell Alternating 360 To Ballistic Curl
Deltoids
Intermediate Various
isolation
Double Dumbbell Hammer Curl
Biceps Brachii
Intermediate Dumbbell
rotational
Single Arm Kettlebell Arm Bar
Deltoids
Intermediate Kettlebell
rotational
Single Arm Kettlebell Bottoms Up Arm Bar
Deltoids
Intermediate Kettlebell
rotational
Single Arm Kettlebell Bottoms Up Arm Bar Rotation
Deltoids
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Suitcase Contralateral Box Step Up
Quadriceps
Beginner Kettlebell
Compound Lifts
Single Arm Dumbbell Overhead Contralateral Box Step Up
Quadriceps
Beginner Dumbbell
Compound Lifts
Single Arm Dumbbell Suitcase Contralateral Box Step Up
Quadriceps
Beginner Dumbbell
Compound Lifts
Single Arm Dumbbell Suitcase Ipsilateral Box Step Up
Quadriceps
Beginner Dumbbell
Compound Lifts
Single Arm Dumbbell Overhead Ipsilateral Box Step Up
Quadriceps
Beginner Dumbbell
core-stability
Single Arm Bar Dead Hang
Latissimus Dorsi, Rhomboids
Intermediate Bodyweight
Compound Lifts
Single Arm Kettlebell Front Rack Ipsilateral Pistol Squat
Quadriceps
Elite Kettlebell
rotational
Alternating Single Arm Macebell 10 To 2
Deltoids
Intermediate Various
Compound Lifts
Slider Archer Push Up
Pectoralis Major, Pectoralis Minor
Beginner Sliders
Compound Lifts
Suspension Archer Push Up
Pectoralis Major, Pectoralis Minor
Beginner Suspension Trainer
Compound Lifts
Superband Chaos Push Up
Pectoralis Major, Pectoralis Minor
Beginner Resistance Band
isolation
Resistance Band Alternating Bicep Curl
Biceps Brachii
Intermediate Resistance Band
isolation
Resistance Band Bicep Curl
Biceps Brachii
Intermediate Resistance Band
Compound Lifts
Resistance Band Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Resistance Band
Compound Lifts
Resistance Band Alternating Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Resistance Band
rotational
Single Arm Kettlebell Bottoms Up Windmill
Core
Intermediate Kettlebell
rotational
Clubbell Alternating Inside Pendulum
Core
Intermediate Various
rotational
Single Arm Clubbell Inside Pendulum To Outside Pendulum
Core
Intermediate Various
rotational
Clubbell Outside Pendulum
Core
Intermediate Various
rotational
Clubbell Outside Circle
Core
Intermediate Various
rotational
Single Arm Clubbell Outside Circle
Core
Intermediate Various
rotational
Double Clubbell Alternating Outside Circles
Core
Intermediate Various
rotational
Double Clubbell Alternating Symmetrical Circles
Core
Intermediate Various
accessory
Single Arm Kettlebell Overhead March
Core
Intermediate Kettlebell
core-stability
Single Arm Dumbbell Suitcase March
Core
Intermediate Dumbbell
accessory
Single Arm Dumbbell Front Rack March
Core
Intermediate Dumbbell
accessory
Single Arm Dumbbell Overhead March
Core
Intermediate Dumbbell
Compound Lifts
Double Kettlebell Suitcase Alternating Lateral Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Double Kettlebell Front Rack Alternating Lateral Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Suitcase Alternating Forward Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Suitcase Alternating Reverse Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Front Rack Alternating Lateral Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Front Rack Alternating Forward Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Front Rack Alternating Reverse Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Double Dumbbell Front Rack Alternating Lateral Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Suitcase Alternating Forward Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Suitcase Alternating Reverse Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Front Rack Alternating Forward Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Front Rack Alternating Reverse Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Overhead Alternating Forward Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Overhead Alternating Reverse Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Kettlebell Goblet Alternating Lateral Lunge
Quadriceps
Beginner Kettlebell
Compound Lifts
Dumbbell Goblet Alternating Lateral Lunge
Quadriceps
Beginner Dumbbell
Compound Lifts
Landmine Goblet Alternating Lateral Lunge
Quadriceps
Beginner Barbell
Compound Lifts
Single Arm Dumbbell Front Rack Cyclist Squat
Quadriceps
Intermediate Dumbbell
Compound Lifts
Bodyweight Alternating Lateral Lunge
Quadriceps
Beginner Bodyweight
Compound Lifts
Single Arm Dumbbell Overhead Squat
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Dumbbell Suitcase Contralateral Bulgarian Split Squat
Quadriceps
Advanced Dumbbell
Compound Lifts
Suspension Alternating Lateral Lunge
Quadriceps
Intermediate Suspension Trainer
Compound Lifts
Bulgarian Bag Back Rack Alternating Lateral Lunge
Quadriceps
Advanced Various
Compound Lifts
Bulgarian Bag Back Rack Walking Lunge
Quadriceps
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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