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Exercise Library — Page 33

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

accessory

Ankle Mobility Drill

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Axle Bar Front Rack Reverse Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Axle Bar Front Rack Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Axle Bar Front Rack Walking Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Axle Bar Overhead Reverse Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Axle Bar Overhead Walking Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Band Pull Through

Multiple Muscle Groups

Intermediate Various

accessory

Banded 90 Degree External Rotation

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Barbell Hip Thrust

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Deadlift

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Good Morning

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Lat Pulldown

Multiple Muscle Groups

Beginner Various

Compound Lifts

Banded Pulldown

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Romanian Deadlift

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Row

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Banded Single Arm Pulldown

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Deficit Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Front Rack Rear Foot Elevated Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Front Rack Reverse Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Overhead Reverse Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Overhead Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Rear Foot Elevated Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Barbell Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Behind the Neck Strict Press

Multiple Muscle Groups

Intermediate Various

isolation

Bodyweight Seated Calf Raise

Multiple Muscle Groups

Beginner Various

Compound Lifts

Bottom Up Back Squat

Multiple Muscle Groups

Intermediate Various

loaded-carry

Bottoms Up Overhead Carry

Multiple Muscle Groups

Intermediate Various

accessory

Burpee

Multiple Muscle Groups

Intermediate Various

accessory

Burpee to Plate

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Chainsaw Row

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Chest Supported Incline Dumbbell Row

Multiple Muscle Groups

Intermediate Various

isolation

Chest Supported Single Arm Dumbbell Curl

Multiple Muscle Groups

Intermediate Various

isolation

Chest Supported Single Arm Dumbbell Reverse Curl

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Clean Grip Deadlift

Multiple Muscle Groups

Elite Various

isolation

Concentration Curl

Multiple Muscle Groups

Intermediate Various

accessory

Counterbalance Pistol

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Cyclist Back Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Cyclist Suitcase Kettlebell Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall Bearhug Deficit Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall Bearhug Lunge From a Riser

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall Bearhug Rear Foot Elevated Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall Bearhug Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall Bearhug Step Up

Multiple Muscle Groups

Beginner Various

Compound Lifts

DBall Bearhug Walking Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Deficit Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Front Foot Elevated Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Jump Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Lunge From a Riser

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Reverse Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

DBall On Shoulder Walking Lunge

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dead Bug Dumbbell Pullover

Multiple Muscle Groups

Beginner Various

accessory

Dead Bug Floor Angels

Multiple Muscle Groups

Beginner Various

Compound Lifts

Deficit Split Squat

Multiple Muscle Groups

Intermediate Various

accessory

Depth Jump Med Ball Chest Toss

Multiple Muscle Groups

Intermediate Various

accessory

Drop Snatch

Multiple Muscle Groups

Elite Various

Compound Lifts

Dual Kettlebell Deadlift

Multiple Muscle Groups

Intermediate Various

loaded-carry

Dual Kettlebell Overhead Carry

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dual Kettlebell Sumo Deadlift

Multiple Muscle Groups

Intermediate Various

accessory

Dumbbell Clean

Multiple Muscle Groups

Elite Various

isolation

Dumbbell Curl with a Twist

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Deadlift

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Deficit Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Eccentric Fly to Press

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Floor Crush Press

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Floor Press with Twist

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Front Rack Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Front Rack Walking Lunge

Multiple Muscle Groups

Intermediate Various

isolation

Dumbbell Hamstring Curl

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Neutral Grip Bench Press

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Neutral Grip Floor Press

Multiple Muscle Groups

Intermediate Various

isolation

Dumbbell Overhead Tricep Extension

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Push Press

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Single Leg Romanian Deadlift

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Single Leg Single Arm Romanian Deadlift

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Dumbbell Squat Clean Thruster

Multiple Muscle Groups

Elite Various

Compound Lifts

Dumbbell Z Press

Multiple Muscle Groups

Intermediate Various

isolation

Dumbbell Zottman Curl

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Eccentric Only Split Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Eccentric Push Up

Multiple Muscle Groups

Beginner Various

Compound Lifts

Elevator Front Squat

Multiple Muscle Groups

Advanced Various

Compound Lifts

Elevator Goblet Squat

Multiple Muscle Groups

Beginner Various

accessory

Frog Pump

Multiple Muscle Groups

Intermediate Various

accessory

Frog Pump with Dumbbell

Multiple Muscle Groups

Intermediate Various

loaded-carry

Front Rack Barbell Carry

Multiple Muscle Groups

Intermediate Various

accessory

Front Rack Dumbbell Wall Sit

Multiple Muscle Groups

Advanced Various

Compound Lifts

Front Rack Kettlebell Cyclist Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Front Rack Kettlebell One and a Quarter Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Front Rack Kettlebell Squat

Multiple Muscle Groups

Intermediate Various

Compound Lifts

Front Rack Squat to Box

Multiple Muscle Groups

Intermediate Various

accessory

Glute Bridge

Multiple Muscle Groups

Beginner Various

accessory

Glute Bridge with Knees Banded

Multiple Muscle Groups

Beginner Various

loaded-carry

Goblet Carry

Multiple Muscle Groups

Beginner Various

Compound Lifts

Goblet Good Morning

Multiple Muscle Groups

Beginner Various

Compound Lifts

Half Kneeling Dumbbell Press

Multiple Muscle Groups

Intermediate 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.

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