Exercise Library — Page 30
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
isolation
Video JEFFERSON CURLS
Biceps Brachii
Intermediate Various
Compound Lifts
Viking Push Press
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Viking Row
Latissimus Dorsi, Rhomboids
Intermediate Various
accessory
WTF Centre of Mass Base of Support relationship
Hip Complex
Intermediate Various
Compound Lifts
WYFU Trailer Wpress
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Walking Reverse Lunges Ipsilateral Load
Quadriceps
Intermediate Various
accessory
Wall Posterior Expansion with External Rotation
Hip Complex
Intermediate Various
Compound Lifts
Wall Refereced Hinge
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Wall Referenced Pull Through in Bear Position
Multiple Muscle Groups
Beginner Various
Compound Lifts
Wall Supported Bodyweight Kickstand Hinge
Multiple Muscle Groups
Beginner Bodyweight
Compound Lifts
Wall Supported Bodyweight Kickstand Hinge
Multiple Muscle Groups
Beginner Bodyweight
isolation
Wall Supported Curl with Supination Focus
Biceps Brachii
Intermediate Various
Compound Lifts
Wall Supported Single Arm Row
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Wall Walk Down Squat
Quadriceps
Intermediate Various
loaded-carry
Wall Walk Down in Tall Kneeling
Multiple Muscle Groups
Intermediate Various
accessory
Wide Stance Cable Chop with Wide Bar
Multiple Muscle Groups
Intermediate Cable
accessory
Wide Stance Cable Lift with Wide Bar
Multiple Muscle Groups
Intermediate Cable
isolation
Wrist Extension Isometric on Table
Forearm Flexors, Forearm Extensors
Intermediate Various
isolation
Wrist Extension Isometric with Toe Pro
Forearm Flexors, Forearm Extensors
Intermediate Various
accessory
You’ve Never Tried This Shoulder Health Fix
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Zercher Box Squat
Quadriceps
Advanced Various
Compound Lifts
Zercher Front Foot Elevated Split Squat
Quadriceps
Advanced Various
Compound Lifts
Zercher Squat Hold
Quadriceps
Advanced Various
Compound Lifts
Zercher Step Up
Quadriceps
Advanced Various
accessory
ankle dorsiflexion stretch
Multiple Muscle Groups
Intermediate Various
Compound Lifts
anterior step down to single leg balance
Multiple Muscle Groups
Intermediate Various
Compound Lifts
anterior step down wedge, kettlebell
Multiple Muscle Groups
Intermediate Kettlebell
Compound Lifts
bicep curl to overhead press dumbbell
Deltoids
Intermediate Dumbbell
Compound Lifts
bird dog row, kettlebell
Latissimus Dorsi, Rhomboids
Beginner Kettlebell
accessory
bridge adduction
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
bulgarian split squat heel raise
Quadriceps
Advanced Various
loaded-carry
carry overhead, unilateral
Multiple Muscle Groups
Intermediate Various
accessory
copenhagen T on knees, dumbbell
abs
Intermediate Dumbbell
isolation
dead bug crunch, anti extension, band
abs
Beginner Resistance Band
isolation
eccentric hamstring curl
Hamstrings
Intermediate Various
accessory
eccentric shoulder external rotation
Hip Complex
Intermediate Various
isolation
eccentric single leg hamstring curl foam roller
Hamstrings
Intermediate Various
isolation
eccentric single leg heel raise
Multiple Muscle Groups
Intermediate Various
accessory
es BBR EN ppt 1 (of 2) translated
Multiple Muscle Groups
Intermediate Various
accessory
es BBR SP Launch translated
Multiple Muscle Groups
Intermediate Various
accessory
es Chris Testimonial translated
Multiple Muscle Groups
Intermediate Various
accessory
es Elliott Hulse Pain Fix Testimonial translated
Multiple Muscle Groups
Intermediate Various
Compound Lifts
gobled squat heel elevated
Quadriceps
Intermediate Various
Compound Lifts
goblet squat kettlebell
Quadriceps
Beginner Kettlebell
accessory
half kneeling hip flexor and hamstring stretch
Hamstrings
Intermediate Various
Compound Lifts
half kneeling palloff press, band
abs
Intermediate Resistance Band
accessory
half kneeling shoulder around
Multiple Muscle Groups
Intermediate Various
isolation
hammer curl band
Biceps Brachii
Intermediate Resistance Band
accessory
hamstring bridge
Hamstrings
Intermediate Various
Compound Lifts
heel raise wall squat
Quadriceps
Intermediate Various
Compound Lifts
hip thrust band around knees
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
Compound Lifts
jennysquatfeb7
Quadriceps
Intermediate Various
accessory
lateral load and lift
Multiple Muscle Groups
Intermediate Various
loaded-carry
monster walk band
Multiple Muscle Groups
Intermediate Resistance Band
isolation
nordic hamstring curl assisted
Hamstrings
Advanced Various
isolation
nordic hamstring curl swissball assisted
Hamstrings
Advanced Various
Compound Lifts
pallof press, overhead
abs
Intermediate Various
Compound Lifts
posterior lunge walking
Quadriceps
Intermediate Various
loaded-carry
power walk
Multiple Muscle Groups
Intermediate Various
accessory
prone hamstring temper tantrum
Hamstrings
Intermediate Various
accessory
prone shoulder Ts plyometric
Multiple Muscle Groups
Intermediate Various
accessory
prone shoulder Ys plyometric
Multiple Muscle Groups
Intermediate Various
Compound Lifts
push up plus
Multiple Muscle Groups
Beginner Various
accessory
quadruped hip CAR
Quadriceps
Intermediate Various
accessory
quadruped shoulder Ys band
Quadriceps
Intermediate Resistance Band
isolation
reverse nordic curl
Hamstrings
Advanced Various
Compound Lifts
runners lunge circles
Quadriceps
Intermediate Various
isolation
scaption raise band
Multiple Muscle Groups
Intermediate Resistance Band
accessory
shoulder CARs
Multiple Muscle Groups
Intermediate Various
accessory
shoulder abd after alt xo
Multiple Muscle Groups
Intermediate Various
accessory
shoulder external rotation 90 90
Hip Complex
Intermediate Various
accessory
shoulder internal rotation 90 90
Hip Complex
Intermediate Various
accessory
shoulder prep 2
Multiple Muscle Groups
Intermediate Various
accessory
shoulder prep band
Multiple Muscle Groups
Intermediate Resistance Band
accessory
shoulder prerp 2
Multiple Muscle Groups
Intermediate Various
accessory
side lank hip abduction
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
single leg RDL contralateral kettlebell
Hamstrings
Intermediate Kettlebell
Compound Lifts
single leg RDL palloff press
Hamstrings
Intermediate Various
Compound Lifts
single leg RDL shortfoot, band
Hamstrings
Intermediate Resistance Band
Compound Lifts
single leg bent over row dumbbell
Latissimus Dorsi, Rhomboids
Intermediate Dumbbell
Compound Lifts
single leg eccentric box squat
Quadriceps
Advanced Various
accessory
single leg hamstring bridge
Hamstrings
Intermediate Various
isolation
single leg heel raise
Multiple Muscle Groups
Intermediate Various
Compound Lifts
single leg heel raise knee bent, off step
Multiple Muscle Groups
Intermediate Various
Compound Lifts
single leg heel raise off step
Multiple Muscle Groups
Intermediate Various
Compound Lifts
single leg heel raise wall squat
Quadriceps
Advanced Various
Compound Lifts
single leg hip thrust band
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
Compound Lifts
single leg hip thrust dumbbell
Gluteus Maximus, Gluteus Medius
Intermediate Dumbbell
Compound Lifts
single leg hip thrust pulse
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
single leg hip thrust pulse, band
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
accessory
single leg pogos
Multiple Muscle Groups
Intermediate Various
accessory
single leg short foot
Multiple Muscle Groups
Intermediate Various
accessory
single leg short foot wall support
Multiple Muscle Groups
Intermediate Various
Compound Lifts
single leg spanish squat
Quadriceps
Advanced Various
accessory
single leg wall sit on toes
Multiple Muscle Groups
Advanced Various
Compound Lifts
sissy squat
Quadriceps
Advanced Various
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.
Start Your Assessment