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Exercise Library — Page 28

Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.

isolation

Right Glute Max Facilitation in Left Hip Extension

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Right Sidelying Grounding

Multiple Muscle Groups

Intermediate Various

accessory

Rockback Breathing with Overhead Reach

Multiple Muscle Groups

Intermediate Kettlebell

accessory

Rockback Lat Stretch with Cervical Rotation

Latissimus Dorsi, Rhomboids

Intermediate Kettlebell

Compound Lifts

Rockback Pressdown

Multiple Muscle Groups

Intermediate Kettlebell

accessory

Rocking Oblique Sit Bridge

Gluteus Maximus, Gluteus Medius

Intermediate Various

Compound Lifts

Rolling Squat

Quadriceps

Intermediate Various

isolation

Rope Bicep Curls

Biceps Brachii

Intermediate Various

accessory

Rope Shoulder Stretches

Multiple Muscle Groups

Intermediate Various

accessory

Rotational Box Jump

Hip Complex

Intermediate Various

accessory

Rotator Cuff Ext. Rotation

Hip Complex

Intermediate Various

accessory

Ruthless Aggression Biceps

Biceps Brachii

Intermediate Various

accessory

Ruthless Aggression Chest

Multiple Muscle Groups

Intermediate Various

accessory

Ruthless Aggression Legs

Multiple Muscle Groups

Intermediate Various

accessory

Ruthless Aggression Shoulders

Multiple Muscle Groups

Intermediate Various

accessory

Ruthless Aggression Triceps

Triceps Brachii

Intermediate Various

isolation

Same Connect Armbar with Hip Extension

Hip Complex

Intermediate Various

Compound Lifts

Sandbag Box Squat

Quadriceps

Intermediate Various

Compound Lifts

Sandbag Pulls

Multiple Muscle Groups

Intermediate Various

isolation

Seated Alternating DB Bicep Curl

Biceps Brachii

Intermediate Dumbbell

isolation

Seated Calf Raise with Foot Elevation

Gastrocnemius, Soleus

Intermediate Various

accessory

Seated Eights

Multiple Muscle Groups

Intermediate Various

accessory

Seated Get Left Right

Multiple Muscle Groups

Intermediate Various

accessory

Seated Posterior Expansion with External Rotation

Hip Complex

Intermediate Various

accessory

Seated Posterior Expansion with Offset Reach

Multiple Muscle Groups

Intermediate Various

accessory

Seated Posterior Expansion with Optional Band Resistance

Multiple Muscle Groups

Intermediate Resistance Band

accessory

Seated Posterior Expansion with Wide Arms Modification

Multiple Muscle Groups

Intermediate Various

accessory

Seated Prayer Posterior Expansion

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Seated Single Arm Cable Press

Multiple Muscle Groups

Intermediate Cable

accessory

Seated Single Leg Hamstring Stretch

Hamstrings

Intermediate Various

accessory

Seated Stay Left Right

Multiple Muscle Groups

Intermediate Various

accessory

Shear the Leg

Multiple Muscle Groups

Intermediate Various

isolation

Short Lever Shoulder Raise

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Short Seated Alternating Cable Pulldown

Latissimus Dorsi, Rhomboids

Intermediate Cable

accessory

Short Seated Alternating Crossovers

Multiple Muscle Groups

Intermediate Various

accessory

Short Seated Alternating Crossovers

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Short Seated Alternating Landmine Press

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Short Seated Arnold Press with Wall Reference

Deltoids

Intermediate Various

Compound Lifts

Short Seated Banded Pull Apart

Multiple Muscle Groups

Beginner Resistance Band

Compound Lifts

Short Seated Landmine Press

Multiple Muscle Groups

Intermediate Various

accessory

Short Seated Medball Slam

Multiple Muscle Groups

Intermediate Various

accessory

Short Seated Overhead Medball Toss

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder ADDuction

Hip Complex

Intermediate Various

accessory

Shoulder Abduction Self Assessment

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Shoulder Blade Stability Pack

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder Circle Matrix

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder Clock

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder ER IR

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder External Rotation Self Assessment

Hip Complex

Intermediate Various

accessory

Shoulder Health

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder Internal Rotation Self Assessment

Hip Complex

Intermediate Various

accessory

Shoulder Pain Self Assess

Multiple Muscle Groups

Intermediate Various

accessory

Shoulder Thoracic Spine

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Sidelying Adductor Pullback

Hip Complex

Intermediate Various

Compound Lifts

Sidelying Adductor Pullback with Hip Drop

Hip Complex

Intermediate Various

Compound Lifts

Sidelying Adductor Pullback with Thoracic Abduction

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Sidelying Breathing 90 90 or 60 60

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Breathing 90 90 or 60 60

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Breathing in 90 90 or 60 60

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Cross Connect

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Get Left Right

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Glute Max (no thoracic abduction)

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Sidelying Glute Max

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Sidelying Glute Max with Optional Overhead Reach

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Sidelying Grouding

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Grounding

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Grounding SP enhanced v2 90p

Multiple Muscle Groups

Intermediate Various

isolation

Sidelying Hip Extension with Thoracic Abduction

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Sidelying Knee Toward Knee

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Sidelying Lateral Decompression with External Weight

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Obturator Release

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Sidelying Pullback Untwister

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Sidelying Push Untwister

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Resisted Glute Max (no thoracic abduction)

Gluteus Maximus, Gluteus Medius

Intermediate Various

accessory

Sidelying Screwdriver Arm Bar with Cervical Rotation

Hip Complex

Intermediate Various

accessory

Sidelying Stay Left Right

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Supported Half Opener

Multiple Muscle Groups

Intermediate Various

accessory

Sidelying Swiss Ball Stretch

Multiple Muscle Groups

Intermediate Various

accessory

Simple Shoulder Pain Solution

Multiple Muscle Groups

Intermediate Various

accessory

Simplifying Legal Projects with Zapier AI Shortcuts

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Single Arm HI Pulley Rows

Latissimus Dorsi, Rhomboids

Intermediate Various

Compound Lifts

Single Arm Straight Arm Pushdowns

Latissimus Dorsi, Rhomboids

Intermediate Various

accessory

Single Leg Box Pogo Hops with Optional Modifications

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Single Leg Cable Step Down (IR Pronation Bias)

Multiple Muscle Groups

Intermediate Cable

Compound Lifts

Single Leg Forward Hurdle Hops Non Countermovement

Hamstrings

Intermediate Various

accessory

Single Leg Glute Bridge Cross Connect

Gluteus Maximus, Gluteus Medius

Beginner Various

accessory

Single Leg Hamstring Bridge Isometric on Foam Roller

Hamstrings

Intermediate Various

Compound Lifts

Single Leg Lateral Hurdle Hops Countermovement

Hamstrings

Intermediate Various

Compound Lifts

Single Leg Lateral Hurdle Hops Double Contact

Hamstrings

Intermediate Various

Compound Lifts

Single Leg Lateral Hurdle Hops Non Countermovement

Hamstrings

Intermediate Various

accessory

Single Leg Pronation Isometric with Wall Sup

Multiple Muscle Groups

Intermediate Various

accessory

Single Leg Pronation Isometric with Wall Sup

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Single Leg Romanian Deadlift with Rack Support

Hamstrings

Intermediate Various

accessory

Single Leg Sneeze Secret

Multiple Muscle Groups

Intermediate Various

loaded-carry

Single Leg Wall Walk Down

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Single leg squat for time test

Quadriceps

Advanced Various

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