Exercise library
Every exercise in the WorkoutCard app is listed below with its primary muscle group, equipment requirement, movement pattern and default working prescription. Select a muscle card to jump to that section or open any movement for coaching cues, joint safety considerations and swap alternatives.
Chest (109)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| Above Head Chest Stretch Chest, Shoulders | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Air Bike High-Output Intervals Quadriceps, Chest, Upper Back | Cardio Machine | Conditioning | 20-40s reps · 60s rest |
| Anchored Resistance Band Chest Press Chest | Bands | Horizontal Push | 12-18 reps · 60s rest |
| Assisted Chest Dip Kneeling Chest | Machine | Horizontal Push | 5-8 reps · 150s rest |
| Assisted Dip or Seated Dip Machine Triceps, Chest | Machine | Horizontal Push | 8-12 reps · 90s rest |
| Band Hip Adduction Chest | Bands | Isolation | 10-12 reps · 90s rest |
| Barbell Bench Press Chest | Barbell | Horizontal Push | 5-8 reps · 150s rest |
| Barbell Decline Bench Press Chest | Barbell | Horizontal Push | 5-8 reps · 150s rest |
| Barbell Floor Press Chest, Triceps | Barbell | Horizontal Push | 5-8 reps · 120s rest |
| Barbell Pause Bench Press Chest | Barbell | Horizontal Push | 5-8 reps · 150s rest |
| Barbell Split Snatch Chest | Barbell | Isolation | 10-12 reps · 90s rest |
| Bench Dip on Floor Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Bench Dumbbell Pullover Lats, Chest | Dumbbell | Isolation | 10-15 reps · 75s rest |
| Bodyweight Muscle Up Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Brettzel Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Cable Bench Press Chest | Cable | Horizontal Push | 5-8 reps · 150s rest |
| Cable Cross Over Revers Fly Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Hip Adduction Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Horizontal Pallof Press Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Incline Fly Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Incline Pushdown Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Lying Fly Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Pull Through with Rope Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Pushdown Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Pushdown with Rope Attachment Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Rear Drive Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Shoulder Internal Rotation Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Shoulder Internal Rotation Shoulde Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Standing Chest Press Chest | Cable | Horizontal Push | 5-8 reps · 150s rest |
| Cable Standing Hip Extension Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Standing Shoulder External Rotation Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Standing Up Straight Crossovers Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Y Raise Chest | Cable | Isolation | 10-12 reps · 90s rest |
| Chest-Biased Parallel Bar Dip Chest, Lower Chest | Bodyweight | Horizontal Push | 6-12 reps · 120s rest |
| Clap Push Up Plyometrics Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Close-Grip Barbell Bench Press Triceps, Chest | Barbell | Horizontal Push | 6-10 reps · 120s rest |
| Close-Grip Tricep Push-Up Triceps, Chest | Bodyweight | Horizontal Push | 8-15 reps · 75s rest |
| Converging Machine Chest Press Chest | Machine | Horizontal Push | 8-12 reps · 90s rest |
| Decline Dumbbell Bench Press Lower Chest, Chest | Dumbbell | Horizontal Push | 8-12 reps · 90s rest |
| Decline Push Up Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Double Pigeon Pose Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Dumbbell Incline Y Raise Chest | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Lying Hammer Press Chest | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Single Arm Floor Press Chest | Dumbbell | Horizontal Push | 5-8 reps · 150s rest |
| Dumbbell Squeeze Bench Press Chest | Dumbbell | Horizontal Push | 5-8 reps · 150s rest |
| Flat Dumbbell Bench Press Chest | Dumbbell | Horizontal Push | 8-12 reps · 120s rest |
| Flat Dumbbell Chest Fly Chest | Dumbbell | Isolation | 10-15 reps · 75s rest |
| Hands-Elevated Push-Up Chest | Bodyweight | Horizontal Push | 10-15 reps · 60s rest |
| Hanging Knee Raise Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Hanging Leg Hip Raise Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Heel Press Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| High Knee Skips Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| High-to-Low Cable Crossover Lower Chest, Chest | Cable | Isolation | 12-15 reps · 75s rest |
| Incline Barbell Bench Press Upper Chest, Chest | Barbell | Horizontal Push | 6-10 reps · 120s rest |
| Incline Dumbbell Bench Press Upper Chest, Chest | Dumbbell | Horizontal Push | 8-12 reps · 120s rest |
| Incline Dumbbell Fly Upper Chest, Chest | Dumbbell | Isolation | 10-15 reps · 75s rest |
| Incline Plate-Loaded Chest Press Upper Chest, Chest | Machine | Horizontal Push | 8-12 reps · 90s rest |
| Kettlebell Alternating Press Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Alternating Press on Floor Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Alternating Swing Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Angled Press Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Around Head Rotation Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Full Swing Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Kneeling One Arm Bottoms Up Press Shoul Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Sumo High Pull Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Thruster Chest | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kneeling Push Up Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Kneeling Push Up to Child Pose Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Lever Chest Press Plate Loaded Chest | Machine | Horizontal Push | 5-8 reps · 150s rest |
| Lever Decline Chest Press Chest | Machine | Horizontal Push | 5-8 reps · 150s rest |
| Lever Glute Abductors Press Chest | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Glute Press Chest | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Incline Fly Chest | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Lying Chest Press Plate Loaded Chest | Machine | Horizontal Push | 5-8 reps · 150s rest |
| Lever Seated Fly Chest | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Standing Pec Fly Chest | Machine | Isolation | 10-12 reps · 90s rest |
| Low-to-High Cable Chest Fly Upper Chest, Chest | Cable | Isolation | 12-15 reps · 75s rest |
| Lying Scissors Cross Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Mountain Climber Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Neutral-Grip Dumbbell Floor Press Chest, Triceps | Dumbbell | Horizontal Push | 8-12 reps · 90s rest |
| Pec Deck Machine Fly Chest | Machine | Isolation | 10-15 reps · 75s rest |
| Power Clean Thruster Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Pull in on Stability Ball Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Push Up Bosu Ball Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Push Up Medicine Ball Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Push Up to Side Plank Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Push-Up Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Resistance Band Accommodating Push-Up Chest, Triceps | Bands | Horizontal Push | 8-15 reps · 75s rest |
| Resistance Band Shoulder Pass-Through Anterior Deltoid, Chest, Rear Deltoid | Bands | Isolation | 10-15 reps · 30s rest |
| Resistance Band Standing Chest Press Chest | Bands | Horizontal Push | 5-8 reps · 150s rest |
| Scapula Push Up Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Seated Leaning Back Stretch Chest | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Seated Leg Kick on a Chair Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Seated or Standing Cable Fly Chest | Cable | Isolation | 10-15 reps · 75s rest |
| Shoulder Tap Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Single Arm Push-Up Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Single-Arm Landmine Press Anterior Deltoid, Upper Chest | Barbell | Vertical Push | 8-12 reps · 90s rest |
| Single-Arm or Double Kettlebell Floor Press Chest, Triceps | Kettlebell | Horizontal Push | 8-12 reps · 90s rest |
| Smith Decline Bench Press Chest | Smith Machine | Horizontal Push | 5-8 reps · 150s rest |
| Smith Machine Flat Bench Press Chest | Smith Machine | Horizontal Push | 8-12 reps · 120s rest |
| Smith Machine Incline Chest Press Upper Chest, Chest | Smith Machine | Horizontal Push | 8-12 reps · 120s rest |
| Smith Rack Pull Chest | Smith Machine | Isolation | 10-12 reps · 90s rest |
| Snatch High Pull Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Stability Ball Rollout on Knees Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Strict Push-Up Chest | Bodyweight | Horizontal Push | 10-20 reps · 75s rest |
| Suspender Chest Press Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Suspender Chest Press to Rollout Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Suspender Y Raise Chest | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Triceps Dip Chest | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
Back & Lats (112)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| 45 Degrees Back Extension Scapular Adduction Erector Spinae | Bodyweight | Isolation | 10-12 reps · 90s rest |
| 45-Degree Glute-Ham Back Extension Glutes, Hamstrings, Erector Spinae | Bodyweight | Hinge | 10-15 reps · 75s rest |
| Above-Knee Barbell Hang Power Clean Glutes, Hamstrings, Traps, Quadriceps | Barbell | Hinge | 3-5 reps · 150s rest |
| Air Bike High-Output Intervals Quadriceps, Chest, Upper Back | Cardio Machine | Conditioning | 20-40s reps · 60s rest |
| Alternating Kettlebell Gorilla Row Lats, Upper Back | Kettlebell | Horizontal Pull | 8-12 reps · 90s rest |
| Alternating Superman Erector Spinae | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Animal Resting Yoga Pose Lats | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Assisted Parallel Close Grip Pull Up Lats | Machine | Vertical Pull | 10-12 reps · 90s rest |
| Assisted Pull-Up Machine Lats, Upper Back | Machine | Vertical Pull | 8-12 reps · 90s rest |
| Back Extension on Exercise Ball Erector Spinae | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Band Assisted Pull Up Lats | Machine | Vertical Pull | 10-12 reps · 90s rest |
| Band Bent Over Row Lats, Upper Back | Bands | Horizontal Pull | 5-8 reps · 150s rest |
| Barbell Bent-Over Row Upper Back, Lats | Barbell | Horizontal Pull | 6-10 reps · 120s rest |
| Barbell Good Morning Hamstrings, Erector Spinae, Glutes | Barbell | Hinge | 6-10 reps · 120s rest |
| Barbell Incline Row Lats, Upper Back | Barbell | Horizontal Pull | 5-8 reps · 150s rest |
| Barbell One Arm Bent Over Row Lats, Upper Back | Barbell | Horizontal Pull | 5-8 reps · 150s rest |
| Barbell Power Clean Glutes, Hamstrings, Quadriceps, Traps | Barbell | Hinge | 3-5 reps · 150s rest |
| Barbell Power Shrug Traps | Barbell | Isolation | 8-12 reps · 90s rest |
| Barbell Reverse Grip Bent Over Row Lats, Upper Back | Barbell | Horizontal Pull | 5-8 reps · 150s rest |
| Barbell Underhand Bent Over Row Lats, Upper Back | Barbell | Horizontal Pull | 5-8 reps · 150s rest |
| Barbell Upright Row Lateral Deltoid, Traps | Barbell | Vertical Pull | 12-15 reps · 75s rest |
| Below-Knee Barbell Rack Pull Erector Spinae, Traps, Upper Back | Barbell | Hinge | 5-8 reps · 150s rest |
| Bench Dumbbell Pullover Lats, Chest | Dumbbell | Isolation | 10-15 reps · 75s rest |
| Bodyweight Inverted Row Upper Back, Lats | Bodyweight | Horizontal Pull | 8-15 reps · 75s rest |
| Butterfly Pull-Up Lats | Bodyweight | Vertical Pull | 10-12 reps · 90s rest |
| Cable Bar Lateral Pulldown Lats | Cable | Vertical Pull | 10-12 reps · 90s rest |
| Cable Bent Over Row Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Lateral Pulldown with V Bar Lats | Cable | Vertical Pull | 10-12 reps · 90s rest |
| Cable Neutral Grip Wide Pulldown Lats | Cable | Vertical Pull | 10-12 reps · 90s rest |
| Cable One Arm Bent Over Row Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Parallel Grip Lat Pulldown on Floor Lats | Cable | Vertical Pull | 10-12 reps · 90s rest |
| Cable Rear Pulldown Lats | Cable | Vertical Pull | 10-12 reps · 90s rest |
| Cable Seated High Row V Bar Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Seated One Arm Alternate Row Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Seated Single Arm Row Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Seated Supine Grip Row Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Seated Wide Grip Row Lats, Upper Back | Cable | Horizontal Pull | 5-8 reps · 150s rest |
| Cable Shrug Traps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Straight Arm Pulldown Lats | Cable | Vertical Pull | 10-12 reps · 90s rest |
| Cambered Bar Lying Row Lats, Upper Back | Bodyweight | Horizontal Pull | 5-8 reps · 150s rest |
| Chest-Supported Machine Row Upper Back, Lats | Machine | Horizontal Pull | 8-12 reps · 90s rest |
| Chest-Supported or Landmine T-Bar Row Upper Back, Lats | Barbell | Horizontal Pull | 8-10 reps · 120s rest |
| Conventional Barbell Deadlift Hamstrings, Glutes, Erector Spinae | Barbell | Hinge | 3-6 reps · 180s rest |
| Dumbbell Bent Over Reverse Row Lats, Upper Back | Dumbbell | Horizontal Pull | 5-8 reps · 150s rest |
| Dumbbell Bent Over Row Lats, Upper Back | Dumbbell | Horizontal Pull | 5-8 reps · 150s rest |
| Dumbbell Bent Over Wide Row Lats, Upper Back | Dumbbell | Horizontal Pull | 5-8 reps · 150s rest |
| Dumbbell Hammer Grip Incline Bench Two Arm Row Lats, Upper Back | Dumbbell | Horizontal Pull | 5-8 reps · 150s rest |
| Dynamic World's Greatest Lunge & Thoracic Reach Hips, Upper Back, Hamstrings | Bodyweight | Lunge | 5-8 reps · 30s rest |
| Heavy Dumbbell or Trap-Bar Farmer's Walk Forearms, Traps, Core | Dumbbell | Carry | 30-40m reps · 90s rest |
| Incline Chest-Supported Dumbbell Row Upper Back, Lats | Dumbbell | Horizontal Pull | 8-12 reps · 90s rest |
| Jumping Pull Up Lats | Bodyweight | Vertical Pull | 10-12 reps · 90s rest |
| Kettlebell Alternating Renegade Row Lats, Upper Back | Kettlebell | Horizontal Pull | 5-8 reps · 150s rest |
| Kettlebell Bent Over Row Lats, Upper Back | Kettlebell | Horizontal Pull | 5-8 reps · 150s rest |
| Kettlebell Pullover Dead Bug Lats, Upper Back | Kettlebell | Horizontal Pull | 5-8 reps · 150s rest |
| Kettlebell Shrug Traps | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kneeling T-Spine Mobility Lats | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Lever Back Extension Erector Spinae | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Bent Over Row Plate Loaded Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Cross Lat Pulldown Lats | Machine | Vertical Pull | 10-12 reps · 90s rest |
| Lever Front Pulldown Lats | Machine | Vertical Pull | 10-12 reps · 90s rest |
| Lever High Row Plate Loaded Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Lateral Wide Pulldown Lats | Machine | Vertical Pull | 10-12 reps · 90s rest |
| Lever Lying T Bar Row Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Neutral Grip Seated Row Plate Loaded Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Pronated Grip Seated Row Plate Loaded Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Pullover Plate Loaded Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Seated Row Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lever Shrug Plate Loaded Traps | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Single-Arm Neutral Grip Seated Row Plate Loaded Lats, Upper Back | Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Lying Knee to Chest Stretch Glutes, Erector Spinae | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Neutral-Grip Lat Pulldown Lats | Cable | Vertical Pull | 8-12 reps · 90s rest |
| Overhead Medicine Ball Slam Core, Lats | Bodyweight | Conditioning | 10-15 reps · 60s rest |
| Pendlay Barbell Row Upper Back, Lats | Barbell | Horizontal Pull | 5-8 reps · 150s rest |
| Plate Neck Crunch Traps | Bodyweight | Isolation | 10-15 reps · 60s rest |
| Prone Bench Barbell or Dumbbell Seal Row Upper Back, Lats | Barbell | Horizontal Pull | 8-12 reps · 90s rest |
| Quadruped Bird-Dog Core, Erector Spinae | Bodyweight | Core | 8-12 reps · 45s rest |
| Quadruped Cat-Cow Segmental Spinal Flow Erector Spinae, Core | Bodyweight | Core | 8-12 reps · 30s rest |
| Resistance Band Hinge Good Morning Hamstrings, Glutes, Erector Spinae | Bands | Hinge | 15-20 reps · 60s rest |
| Resistance Band Pull-Apart Rear Deltoid, Upper Back | Bands | Isolation | 15-25 reps · 45s rest |
| Resistance Band Seated or Standing Row Upper Back, Lats | Bands | Horizontal Pull | 12-20 reps · 60s rest |
| Reverse Grip Machine Lat Pulldown Lats | Machine | Vertical Pull | 10-12 reps · 90s rest |
| Reverse Grip Pull Up Lats | Bodyweight | Vertical Pull | 10-12 reps · 90s rest |
| Reverse-Grip Lat Pulldown Lats, Biceps | Cable | Vertical Pull | 8-12 reps · 90s rest |
| Rope Cable Face Pull Rear Deltoid, Upper Back | Cable | Horizontal Pull | 12-20 reps · 60s rest |
| Rowing Ergometer Conditioning Intervals Quadriceps, Lats, Upper Back | Cardio Machine | Conditioning | 250-500m reps · 60s rest |
| Seated Cable Row Upper Back, Lats | Cable | Horizontal Pull | 8-12 reps · 90s rest |
| Seated Calf Stretch Calves, Erector Spinae | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Shoulder Grip Pull Up Lats | Bodyweight | Vertical Pull | 10-12 reps · 90s rest |
| Single-Arm Dumbbell Row Lats, Upper Back | Dumbbell | Horizontal Pull | 8-12 reps · 90s rest |
| Single-Arm Kneeling Cable Lat Pulldown Lats | Cable | Vertical Pull | 10-14 reps · 75s rest |
| Single-Arm Landmine Meadows Row Upper Back, Lats | Barbell | Horizontal Pull | 8-12 reps · 90s rest |
| SkiErg Conditioning Intervals Lats, Core, Triceps | Cardio Machine | Conditioning | 250-500m reps · 60s rest |
| Smith Back Shrug Traps | Smith Machine | Isolation | 10-12 reps · 90s rest |
| Smith Bent Over Pronated Grip Row Lats, Upper Back | Smith Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Smith Bent Over Row Lats, Upper Back | Smith Machine | Horizontal Pull | 5-8 reps · 150s rest |
| Smith Shrug Traps | Smith Machine | Isolation | 10-12 reps · 90s rest |
| Staggered-Stance Kettlebell Row Lats, Upper Back | Kettlebell | Horizontal Pull | 8-12 reps · 75s rest |
| Standing Dumbbell Shrug Traps | Dumbbell | Isolation | 10-15 reps · 60s rest |
| Straight-Arm Cable Lat Pulldown Lats | Cable | Isolation | 12-15 reps · 75s rest |
| Strict Pronated Pull-Up Lats, Upper Back | Bodyweight | Vertical Pull | 6-10 reps · 120s rest |
| Superman Erector Spinae | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Superman W to Y Erector Spinae | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Supinated Chin-Up Lats, Biceps | Bodyweight | Vertical Pull | 6-10 reps · 120s rest |
| Suspender Inverted Row Parallel to the Floor Lats, Upper Back | Bodyweight | Horizontal Pull | 5-8 reps · 150s rest |
| Suspender Row Lats, Upper Back | Bodyweight | Horizontal Pull | 5-8 reps · 150s rest |
| Tall-Kneeling Resistance Band Lat Pulldown Lats | Bands | Vertical Pull | 12-18 reps · 60s rest |
| Thoracic & Scapular Wall Slide Upper Back, Rotator Cuff | Bodyweight | Vertical Push | 10-12 reps · 30s rest |
| Trap Bar Standing Shrug Traps | Trap Bar | Isolation | 10-12 reps · 90s rest |
| Weighted Hyperextension Erector Spinae | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Wide Grip Pull Up Lats | Bodyweight | Vertical Pull | 10-12 reps · 90s rest |
| Wide Rope Cable Upright Row Lateral Deltoid, Traps | Cable | Vertical Pull | 12-15 reps · 60s rest |
| Wide-Grip Lat Pulldown Lats | Cable | Vertical Pull | 8-12 reps · 90s rest |
Shoulders (71)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| Above Head Chest Stretch Chest, Shoulders | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Across Chest Shoulder Stretch Shoulders | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Alternate Single Leg Raise Plank Abdominals, Shoulders | Bodyweight | Core | 15-20 reps · 60s rest |
| Alternating Battle Rope Waves Anterior Deltoid, Core | Bodyweight | Conditioning | 30-45s reps · 60s rest |
| Arm-up Rotator Stretch Shoulders | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Barbell Clean and Press Shoulders | Barbell | Vertical Push | 5-8 reps · 150s rest |
| Barbell Front Raise Anterior Deltoid | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Push Press Anterior Deltoid, Lateral Deltoid, Quadriceps | Barbell | Vertical Push | 4-6 reps · 150s rest |
| Barbell Upright Row Lateral Deltoid, Traps | Barbell | Vertical Pull | 12-15 reps · 75s rest |
| Cable Front Raise Anterior Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Lateral Raise Lateral Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Leaning Lateral Raise Lateral Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Front Raise Anterior Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Lateral Raise Lateral Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Shoulder Press Shoulders | Cable | Vertical Push | 5-8 reps · 150s rest |
| Cable Standing Rear Delt Row with Rope Rear Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Standing Supinated Face Pull with Rope Rear Deltoid | Cable | Isolation | 10-12 reps · 90s rest |
| Chest-Supported Rear Delt Dumbbell Fly Rear Deltoid | Dumbbell | Isolation | 12-20 reps · 60s rest |
| Cuban Press (Rotator Cuff Press) Rear Deltoid, Anterior Deltoid | Dumbbell | Vertical Push | 10-15 reps · 75s rest |
| Dumbbell Incline One-Arm Lateral Raise Lateral Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Lateral Raise Lateral Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Lateral Raise Plank Lateral Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Lateral to Front Raise Anterior Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell One Arm Front Raise Anterior Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Prone Rear Delt Swing Rear Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Rear Lateral Raise Rear Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Alternate Front Raise Anterior Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Front Raise Anterior Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Lateral Raise Lateral Deltoid | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Shoulder Press Parallel Grip Shoulders | Dumbbell | Vertical Push | 5-8 reps · 150s rest |
| Dumbbell Squat-to-Press Thruster Quadriceps, Glutes, Anterior Deltoid | Dumbbell | Conditioning | 8-15 reps · 90s rest |
| Dumbbell Standing Overhead Press Shoulders | Dumbbell | Vertical Push | 5-8 reps · 150s rest |
| Dumbbell Upright Row Shoulders | Dumbbell | Isolation | 10-12 reps · 90s rest |
| EZ Bar Standing Upright Row Shoulders | Ez Bar | Isolation | 10-12 reps · 90s rest |
| Floor-Seated Barbell or Dumbbell Z-Press Anterior Deltoid, Core | Dumbbell | Vertical Push | 6-10 reps · 120s rest |
| Front Plate or Dumbbell Raise Anterior Deltoid | Dumbbell | Isolation | 12-15 reps · 60s rest |
| High Plank Abdominals, Shoulders | Bodyweight | Core | 15-20 reps · 60s rest |
| Kettlebell Arnold Press Shoulders | Kettlebell | Vertical Push | 5-8 reps · 150s rest |
| Kettlebell Double Push Press Shoulders | Kettlebell | Vertical Push | 5-8 reps · 150s rest |
| Kettlebell Half Kneeling Shoulder Press Shoulders | Kettlebell | Vertical Push | 5-8 reps · 150s rest |
| Kettlebell or Dumbbell Turkish Get-Up Core, Anterior Deltoid, Glutes | Kettlebell | Core | 3-5 reps · 90s rest |
| Kettlebell Overhead Windmill Obliques, Glutes, Anterior Deltoid | Kettlebell | Core | 5-8 reps · 75s rest |
| Kettlebell Two Arm Military Press Shoulders | Kettlebell | Vertical Push | 5-8 reps · 150s rest |
| Kettlebell Upright Row Shoulders | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Lever Lateral Raise with Chest Support Lateral Deltoid | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Seated Hammer Grip Shoulder Press Shoulders | Machine | Vertical Push | 5-8 reps · 150s rest |
| Lever Shoulder Press Plate Loaded Shoulders | Machine | Vertical Push | 5-8 reps · 150s rest |
| Lever Standing Lateral Raise Lateral Deltoid | Machine | Isolation | 10-12 reps · 90s rest |
| Machine Lateral Raise Lateral Deltoid | Machine | Isolation | 12-15 reps · 60s rest |
| Machine Overhead Shoulder Press Anterior Deltoid, Lateral Deltoid | Machine | Vertical Push | 8-12 reps · 90s rest |
| Resistance Band Lateral Raise Lateral Deltoid | Bands | Isolation | 15-20 reps · 45s rest |
| Resistance Band Pull-Apart Rear Deltoid, Upper Back | Bands | Isolation | 15-25 reps · 45s rest |
| Resistance Band Shoulder Pass-Through Anterior Deltoid, Chest, Rear Deltoid | Bands | Isolation | 10-15 reps · 30s rest |
| Reverse Pec Deck Rear Delt Fly Rear Deltoid | Machine | Isolation | 12-15 reps · 60s rest |
| Rope Cable Face Pull Rear Deltoid, Upper Back | Cable | Horizontal Pull | 12-20 reps · 60s rest |
| Seated Arnold Dumbbell Press Anterior Deltoid, Lateral Deltoid | Dumbbell | Vertical Push | 8-12 reps · 90s rest |
| Seated Dumbbell Shoulder Press Anterior Deltoid, Lateral Deltoid | Dumbbell | Vertical Push | 8-12 reps · 120s rest |
| Shoulder Pike Push-Up Anterior Deltoid, Lateral Deltoid | Bodyweight | Vertical Push | 8-12 reps · 90s rest |
| Single-Arm Alternating Dumbbell Power Snatch Glutes, Hamstrings, Quadriceps, Anterior Deltoid | Dumbbell | Hinge | 5-8 reps · 90s rest |
| Single-Arm Cable Lateral Raise Lateral Deltoid | Cable | Isolation | 12-15 reps · 60s rest |
| Single-Arm Kettlebell Snatch Glutes, Hamstrings, Anterior Deltoid | Kettlebell | Hinge | 6-10 reps · 90s rest |
| Single-Arm Landmine Press Anterior Deltoid, Upper Chest | Barbell | Vertical Push | 8-12 reps · 90s rest |
| Single-Arm or Double Kettlebell Push Press Anterior Deltoid, Quadriceps | Kettlebell | Vertical Push | 6-10 reps · 90s rest |
| Single-Arm Strict Kettlebell Military Press Anterior Deltoid, Lateral Deltoid | Kettlebell | Vertical Push | 6-10 reps · 90s rest |
| Smith Seated Shoulder Press Shoulders | Smith Machine | Vertical Push | 5-8 reps · 150s rest |
| Standing Barbell Overhead Press Anterior Deltoid, Lateral Deltoid | Barbell | Vertical Push | 5-8 reps · 150s rest |
| Standing Cable Rear Delt Crossover Rear Deltoid | Cable | Isolation | 12-15 reps · 60s rest |
| Standing Dumbbell Lateral Raise Lateral Deltoid | Dumbbell | Isolation | 12-20 reps · 60s rest |
| Standing Kettlebell Shoulder Halo Anterior Deltoid, Rear Deltoid, Core | Kettlebell | Core | 8-10 reps · 45s rest |
| Standing Resistance Band Overhead Press Anterior Deltoid, Lateral Deltoid | Bands | Vertical Push | 10-15 reps · 60s rest |
| Wide Rope Cable Upright Row Lateral Deltoid, Traps | Cable | Vertical Pull | 12-15 reps · 60s rest |
Biceps (45)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| Band Alternating Biceps Curl Biceps | Bands | Isolation | 10-12 reps · 90s rest |
| Bar Biceps Curl Biceps | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Barbell Drag Curl Biceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Preacher Curl Biceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Prone Incline Curl Biceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Reverse Curl Biceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Behind-the-Back Bayesian Cable Curl Biceps | Cable | Isolation | 10-15 reps · 60s rest |
| Cable Biceps Curl SZ Bar Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Cross Body Hammer Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Hammer Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Incline Inner Biceps Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Biceps Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Curl Biceps, Forearms | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Inner Biceps Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Inner Biceps Curl Upper Arm Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Overhead Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Reverse Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Rope Hammer Curl Biceps, Brachialis, Forearms | Cable | Isolation | 10-15 reps · 60s rest |
| Cable Unilateral Bicep Curl Biceps | Cable | Isolation | 10-12 reps · 90s rest |
| Dumbbell Alternate Biceps Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Cross Body Hammer Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Incline Inner Biceps Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Prone Incline Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Alternate Biceps Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Hammer Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Preacher Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Strict Curl Biceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| EZ Barbell Close Grip Preacher Curl Biceps | Barbell | Isolation | 10-12 reps · 90s rest |
| EZ-Bar or Machine Preacher Curl Biceps | Ez Bar | Isolation | 10-14 reps · 75s rest |
| Incline Bench Dumbbell Curl Biceps | Dumbbell | Isolation | 10-14 reps · 75s rest |
| Lever Biceps Curl Biceps | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Preacher Curl Biceps | Machine | Isolation | 10-12 reps · 90s rest |
| Neutral-Grip Dumbbell Hammer Curl Biceps, Brachialis, Forearms | Dumbbell | Isolation | 8-12 reps · 75s rest |
| Pronated Reverse EZ-Bar Curl Forearms, Brachialis | Ez Bar | Isolation | 12-15 reps · 60s rest |
| Reverse-Grip Lat Pulldown Lats, Biceps | Cable | Vertical Pull | 8-12 reps · 90s rest |
| Seated Dumbbell Concentration Curl Biceps | Dumbbell | Isolation | 10-15 reps · 60s rest |
| Spider Curl Biceps | Dumbbell | Isolation | 10-15 reps · 60s rest |
| Standing Barbell Bicep Curl Biceps | Barbell | Isolation | 8-12 reps · 75s rest |
| Standing Cable Bar Bicep Curl Biceps | Cable | Isolation | 10-15 reps · 60s rest |
| Standing EZ-Bar Bicep Curl Biceps | Ez Bar | Isolation | 8-12 reps · 75s rest |
| Standing or Seated Supinating Dumbbell Curl Biceps | Dumbbell | Isolation | 8-12 reps · 75s rest |
| Standing Resistance Band Bicep Curl Biceps | Bands | Isolation | 12-20 reps · 45s rest |
| Supinated Chin-Up Lats, Biceps | Bodyweight | Vertical Pull | 6-10 reps · 120s rest |
Triceps (40)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| Assisted Dip or Seated Dip Machine Triceps, Chest | Machine | Horizontal Push | 8-12 reps · 90s rest |
| Assisted Triceps Dip (kneeling) Triceps | Machine | Horizontal Push | 5-8 reps · 150s rest |
| Band Overhead Single Arm Triceps Extension Triceps | Bands | Isolation | 10-12 reps · 90s rest |
| Band Overhead Single-Arm Triceps Extension Triceps | Bands | Isolation | 10-12 reps · 90s rest |
| Band Overhead Triceps Extension Triceps | Bands | Isolation | 10-12 reps · 90s rest |
| Barbell Floor Press Chest, Triceps | Barbell | Horizontal Push | 5-8 reps · 120s rest |
| Barbell Lying Extension Triceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Bench Dip Triceps | Bodyweight | Vertical Push | 12-20 reps · 60s rest |
| Cable Alternate Triceps Extension Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable High Pulley Overhead Tricep Extension Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable One Arm Side Triceps Pushdown Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Overhead Tricep Extension Straight Bar Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Reverse Grip Triceps Pushdown SZ Bar Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Reverse Grip Triceps Pushdown SZ Bar Fema Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Rope High Pulley Overhead Tricep Extension Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Single Arm Triceps Pushdown Rope Attachment Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Standing One Arm Tricep Pushdown Overhand G Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Triceps Pushdown SZ Bar Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Triceps Pushdown SZ Bar Upper Arm Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Triceps Pushdown V Bar Attachment Triceps | Cable | Isolation | 10-12 reps · 90s rest |
| Close-Grip Barbell Bench Press Triceps, Chest | Barbell | Horizontal Push | 6-10 reps · 120s rest |
| Close-Grip Tricep Push-Up Triceps, Chest | Bodyweight | Horizontal Push | 8-15 reps · 75s rest |
| Dumbbell Lying One Arm Pronated Triceps Extension Triceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell One-Arm Triceps Extension Triceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Seated Bench Extension Triceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Standing One Arm Extension Triceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Standing Triceps Extension Triceps | Dumbbell | Isolation | 10-12 reps · 90s rest |
| High-Anchor Resistance Band Tricep Pushdown Triceps | Bands | Isolation | 15-20 reps · 45s rest |
| Lever Seated Triceps Extension Plate Loaded Mal Triceps | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Triceps Extension Triceps | Machine | Isolation | 10-12 reps · 90s rest |
| Lying EZ-Bar Tricep Extension (Skullcrusher) Triceps | Ez Bar | Isolation | 8-12 reps · 90s rest |
| Neutral-Grip Dumbbell Floor Press Chest, Triceps | Dumbbell | Horizontal Push | 8-12 reps · 90s rest |
| Neutral-Grip Dumbbell Skullcrusher Triceps | Dumbbell | Isolation | 10-12 reps · 75s rest |
| Overhead Rope Cable Tricep Extension Triceps | Cable | Isolation | 10-15 reps · 75s rest |
| Resistance Band Accommodating Push-Up Chest, Triceps | Bands | Horizontal Push | 8-15 reps · 75s rest |
| Rope or V-Bar Cable Tricep Pushdown Triceps | Cable | Isolation | 10-15 reps · 60s rest |
| Seated Overhead Dumbbell Tricep Extension Triceps | Dumbbell | Isolation | 10-15 reps · 75s rest |
| Single-Arm Cross-Body Cable Tricep Extension Triceps | Cable | Isolation | 10-15 reps · 60s rest |
| Single-Arm or Double Kettlebell Floor Press Chest, Triceps | Kettlebell | Horizontal Push | 8-12 reps · 90s rest |
| SkiErg Conditioning Intervals Lats, Core, Triceps | Cardio Machine | Conditioning | 250-500m reps · 60s rest |
Core & Abs (48)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| 45 Degree Side Bend Obliques, Abdominals | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Ab Wheel or Barbell Rollout Core, Abs | Bodyweight | Core | 8-12 reps · 75s rest |
| Adductor Copenhagen Plank Adductors, Obliques | Bodyweight | Core | 20-35s reps · 60s rest |
| Air Bike Core | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| All Fours Quad Stretch Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Alternate Heel Touchers Obliques | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Alternate Oblique Crunch Obliques, Abdominals | Bodyweight | Core | 15-20 reps · 60s rest |
| Alternating Battle Rope Waves Anterior Deltoid, Core | Bodyweight | Conditioning | 30-45s reps · 60s rest |
| Bench or Floor Reverse Crunch Core, Abs | Bodyweight | Core | 12-20 reps · 60s rest |
| Box Drop Jump Plyometrics Core | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| Cable or Band Anti-Rotation Pallof Press Core, Obliques | Cable | Core | 10-15 reps · 60s rest |
| Cable Standing Lift Obliques | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Twist Obliques | Cable | Core | 15-20 reps · 60s rest |
| Cobra Yoga Pose Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Controlled Contralateral Dead Bug Core, Abs | Bodyweight | Core | 8-12 reps · 60s rest |
| Dumbbell Burpee Core | Dumbbell | Conditioning | 10-12 reps · 90s rest |
| Dumbbell Russian Twist Boat Row Obliques | Dumbbell | Horizontal Pull | 5-8 reps · 150s rest |
| Dumbbell Russian Twist with Legs Floor Off Versio Obliques | Dumbbell | Core | 15-20 reps · 60s rest |
| Floor or Decline Crunch Abs | Bodyweight | Core | 15-30 reps · 45s rest |
| Floor-Seated Barbell or Dumbbell Z-Press Anterior Deltoid, Core | Dumbbell | Vertical Push | 6-10 reps · 120s rest |
| Gymnastic Hollow Body Hold Core, Abs | Bodyweight | Core | 25-45s reps · 60s rest |
| Hamstring Stretch Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Hanging Knee or Straight-Leg Raise Core, Abs | Bodyweight | Core | 8-15 reps · 60s rest |
| Hardstyle RKC Plank Core, Abs | Bodyweight | Core | 30-45s reps · 60s rest |
| Heavy Dumbbell or Trap-Bar Farmer's Walk Forearms, Traps, Core | Dumbbell | Carry | 30-40m reps · 90s rest |
| High-to-Low or Low-to-High Cable Woodchop Obliques, Core | Cable | Core | 10-15 reps · 60s rest |
| Jumping Jack Core | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| Kettlebell or Dumbbell Turkish Get-Up Core, Anterior Deltoid, Glutes | Kettlebell | Core | 3-5 reps · 90s rest |
| Kettlebell Overhead Windmill Obliques, Glutes, Anterior Deltoid | Kettlebell | Core | 5-8 reps · 75s rest |
| Kettlebell Russian Twist Obliques | Kettlebell | Core | 15-20 reps · 60s rest |
| Kettlebell Wood Chop Obliques | Kettlebell | Conditioning | 10-12 reps · 90s rest |
| Kneeling Hip Flexor Stretch Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Kneeling Rope Cable Crunch Core, Abs | Cable | Core | 10-15 reps · 60s rest |
| Lateral Side Plank Obliques, Core | Bodyweight | Core | 30-45s reps · 60s rest |
| Lying Crossover Stretch Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Overhead Medicine Ball Slam Core, Lats | Bodyweight | Conditioning | 10-15 reps · 60s rest |
| Quadriceps Lying Stretch Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Quadruped Bird-Dog Core, Erector Spinae | Bodyweight | Core | 8-12 reps · 45s rest |
| Quadruped Cat-Cow Segmental Spinal Flow Erector Spinae, Core | Bodyweight | Core | 8-12 reps · 30s rest |
| Roman Chair / Captain's Chair Leg Raise Core, Abs | Bodyweight | Core | 10-15 reps · 60s rest |
| Run Equipment Core | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| Seated Forward Bend Yoga Pose Core | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Single-Arm Unilateral Suitcase Carry Obliques, Core, Forearms | Dumbbell | Carry | 25-35m reps · 75s rest |
| Skater Hops Plyometric Core | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| SkiErg Conditioning Intervals Lats, Core, Triceps | Cardio Machine | Conditioning | 250-500m reps · 60s rest |
| Standing Kettlebell Shoulder Halo Anterior Deltoid, Rear Deltoid, Core | Kettlebell | Core | 8-10 reps · 45s rest |
| Swiss Ball Knee Tuck Abs | Bodyweight | Core | 12-20 reps · 45s rest |
| Weighted or Bodyweight Sit-Up Abs | Bodyweight | Core | 15-25 reps · 45s rest |
Quadriceps (98)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| 45-Degree Sled Leg Press Quadriceps, Glutes | Machine | Squat | 8-15 reps · 120s rest |
| Above-Knee Barbell Hang Power Clean Glutes, Hamstrings, Traps, Quadriceps | Barbell | Hinge | 3-5 reps · 150s rest |
| Adductor Copenhagen Plank Adductors, Obliques | Bodyweight | Core | 20-35s reps · 60s rest |
| Air Bike High-Output Intervals Quadriceps, Chest, Upper Back | Cardio Machine | Conditioning | 20-40s reps · 60s rest |
| Assisted Sissy Squat Quadriceps | Bodyweight | Isolation | 10-15 reps · 75s rest |
| Backward Abdominal Stretch Abdominals, Quadriceps | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Band Seated Leg Extension Quadriceps | Bands | Isolation | 10-12 reps · 90s rest |
| Barbell Back Squat Quadriceps, Glutes | Barbell | Squat | 5-8 reps · 180s rest |
| Barbell Bench Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Box Squat Quadriceps, Glutes | Barbell | Squat | 5-10 reps · 150s rest |
| Barbell Clean and Jerk Quadriceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Clean Grip Front Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Front Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Full Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Hang Power Clean Quadriceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Jump Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Lunge Quadriceps, Glutes | Barbell | Lunge | 10-12 reps · 90s rest |
| Barbell Power Clean Glutes, Hamstrings, Quadriceps, Traps | Barbell | Hinge | 3-5 reps · 150s rest |
| Barbell Power Snatch From Blocks Quadriceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Push Press Anterior Deltoid, Lateral Deltoid, Quadriceps | Barbell | Vertical Push | 4-6 reps · 150s rest |
| Barbell Rear Lunge Quadriceps, Glutes | Barbell | Lunge | 10-12 reps · 90s rest |
| Barbell Single Leg Split Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Snatch Quadriceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Snatch Balance Quadriceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Snatch From Blocks Quadriceps | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Split Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Squat on Knees Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Barbell Step Up Quadriceps, Glutes | Barbell | Lunge | 10-12 reps · 90s rest |
| Barbell Wide Squat Quadriceps | Barbell | Squat | 5-8 reps · 150s rest |
| Bodyweight Forward Lunge Smaller Stance Upright Torso Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Pulse Forward Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Rear Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Squat Hold Quadriceps | Bodyweight | Squat | 5-8 reps · 150s rest |
| Bodyweight Step Up on Stepbox Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Wall Squat Quadriceps | Bodyweight | Squat | 5-8 reps · 150s rest |
| Burpee Quadriceps | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| Burpee Long Jump with Push-Up Quadriceps | Bodyweight | Horizontal Push | 5-8 reps · 150s rest |
| Cross Trainer (Elliptical) Quadriceps, Glutes, Hamstrings | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Deficit Barbell Deadlift Hamstrings, Glutes, Quadriceps | Barbell | Hinge | 4-6 reps · 180s rest |
| Double Kettlebell Front Rack Squat Quadriceps, Glutes | Kettlebell | Squat | 6-10 reps · 120s rest |
| Downward Dog Squat Quadriceps | Bodyweight | Squat | 5-8 reps · 150s rest |
| Dumbbell Bar Grip Sumo Squat Quadriceps | Dumbbell | Squat | 5-8 reps · 150s rest |
| Dumbbell Box Step-Up Glutes, Quadriceps | Dumbbell | Lunge | 8-12 reps · 90s rest |
| Dumbbell Bulgarian Split Squat Quadriceps, Glutes | Dumbbell | Lunge | 8-12 reps · 120s rest |
| Dumbbell Front Squat Quadriceps | Dumbbell | Squat | 5-8 reps · 150s rest |
| Dumbbell Jumping Squat Plyometric Quadriceps | Dumbbell | Squat | 5-8 reps · 150s rest |
| Dumbbell Lunge Quadriceps, Glutes | Dumbbell | Lunge | 10-12 reps · 90s rest |
| Dumbbell or Barbell Reverse Lunge Glutes, Quadriceps | Dumbbell | Lunge | 8-12 reps · 90s rest |
| Dumbbell or Kettlebell Goblet Squat Quadriceps, Glutes | Dumbbell | Squat | 8-15 reps · 90s rest |
| Dumbbell Squat-to-Press Thruster Quadriceps, Glutes, Anterior Deltoid | Dumbbell | Conditioning | 8-15 reps · 90s rest |
| Dumbbell Walking Lunge Quadriceps, Glutes | Dumbbell | Lunge | 10-14 reps · 90s rest |
| Goblet or Bodyweight Deep Squat Hip Pry Hips, Adductors, Calves | Bodyweight | Squat | 30-45s reps · 30s rest |
| Heavy Prowler Sled Push Quadriceps, Glutes, Calves | Machine | Conditioning | 20-30m reps · 90s rest |
| Jump Squat Quadriceps | Bodyweight | Squat | 5-8 reps · 150s rest |
| Jump Step-Up Quadriceps | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Kettlebell Alternating Arm Thruster Quadriceps | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Kettlebell Clean & Front Rack Squat Quadriceps, Glutes | Kettlebell | Squat | 8-12 reps · 90s rest |
| Kettlebell Forward Lunge Quadriceps | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Front Squat Quadriceps | Kettlebell | Squat | 5-8 reps · 150s rest |
| Kettlebell Pistol Squat Quadriceps | Kettlebell | Squat | 5-8 reps · 150s rest |
| Kettlebell Rear Lunge Quadriceps, Glutes | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Side Lunge Quadriceps, Glutes | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Split Squat Quadriceps | Kettlebell | Squat | 5-8 reps · 150s rest |
| Kettlebell Step-up Quadriceps, Glutes | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Sumo Squat Quadriceps | Kettlebell | Squat | 5-8 reps · 150s rest |
| Kettlebell Sumo Squat Off Stepbox Quadriceps | Kettlebell | Squat | 5-8 reps · 150s rest |
| Lever One Leg Extension Quadriceps | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Reverse Vertical Hack Squat Quadriceps | Machine | Squat | 5-8 reps · 150s rest |
| Lever Seated Leg Press Quadriceps | Machine | Squat | 5-8 reps · 150s rest |
| Machine Hack Squat Quadriceps | Machine | Squat | 8-12 reps · 150s rest |
| Mountain Climber Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Mountain Climber Lunge Plyometrics Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Pendulum Squat Machine Quadriceps, Glutes | Machine | Squat | 8-12 reps · 120s rest |
| Plyometric Box Jump Quadriceps, Glutes, Calves | Bodyweight | Squat | 5-8 reps · 90s rest |
| Resistance Band Front-Racked Squat Quadriceps, Glutes | Bands | Squat | 12-20 reps · 60s rest |
| Reverse Lunge Knee Drive Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Rowing Ergometer Conditioning Intervals Quadriceps, Lats, Upper Back | Cardio Machine | Conditioning | 250-500m reps · 60s rest |
| Seated Hip Adduction Machine Adductors | Machine | Isolation | 10-15 reps · 60s rest |
| Seated Machine Leg Extension Quadriceps | Machine | Isolation | 10-15 reps · 75s rest |
| Side Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Single-Arm Alternating Dumbbell Power Snatch Glutes, Hamstrings, Quadriceps, Anterior Deltoid | Dumbbell | Hinge | 5-8 reps · 90s rest |
| Single-Arm or Double Kettlebell Push Press Anterior Deltoid, Quadriceps | Kettlebell | Vertical Push | 6-10 reps · 90s rest |
| Single-Leg Pistol Squat to Box Quadriceps, Glutes | Bodyweight | Squat | 6-10 reps · 90s rest |
| Skater Hops Quadriceps | Bodyweight | Conditioning | 10-12 reps · 90s rest |
| Sled 45 Degrees Wide Stance Leg Press Quadriceps | Bodyweight | Squat | 5-8 reps · 150s rest |
| Smith Low Bar Squat Quadriceps | Smith Machine | Squat | 5-8 reps · 150s rest |
| Smith Machine Quad-Biased Squat Quadriceps, Glutes | Smith Machine | Squat | 8-12 reps · 120s rest |
| Smith Rear Lunge Quadriceps, Glutes | Smith Machine | Lunge | 10-12 reps · 90s rest |
| Smith Single Leg Split Squat Quadriceps | Smith Machine | Squat | 5-8 reps · 150s rest |
| Smith Sumo Squat Quadriceps | Smith Machine | Squat | 5-8 reps · 150s rest |
| Squat Alternating Lunge Quadriceps | Bodyweight | Squat | 5-8 reps · 150s rest |
| Stair Climber (Stepper) Glutes, Quadriceps | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Standing Horizontal Broad Jump Glutes, Quadriceps, Hamstrings | Bodyweight | Squat | 4-6 reps · 90s rest |
| Stationary Bike Quadriceps, Glutes | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Sumo Barbell Deadlift Glutes, Adductors, Hamstrings | Barbell | Hinge | 3-6 reps · 180s rest |
| Tempo Bodyweight Air Squat (3-1-1) Quadriceps, Glutes | Bodyweight | Squat | 15-25 reps · 60s rest |
| Trap Bar (Hex Bar) Deadlift Quadriceps, Glutes, Hamstrings | Trap Bar | Hinge | 5-8 reps · 150s rest |
| Treadmill Quadriceps, Hamstrings, Glutes | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
Glutes & Hamstrings (119)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| 45-Degree Glute-Ham Back Extension Glutes, Hamstrings, Erector Spinae | Bodyweight | Hinge | 10-15 reps · 75s rest |
| 45-Degree Sled Leg Press Quadriceps, Glutes | Machine | Squat | 8-15 reps · 120s rest |
| 90 to 90 Stretch Glutes | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Above-Knee Barbell Hang Power Clean Glutes, Hamstrings, Traps, Quadriceps | Barbell | Hinge | 3-5 reps · 150s rest |
| Alternating Leg Downward Dog Glutes | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Ankle-Cuff Cable Glute Kickback Glutes | Cable | Isolation | 12-15 reps · 60s rest |
| Assisted Nordic Hamstring Curl Hamstrings | Bodyweight | Isolation | 5-8 reps · 120s rest |
| Band Hip Abduction Glutes | Bands | Isolation | 10-12 reps · 90s rest |
| Barbell Back Squat Quadriceps, Glutes | Barbell | Squat | 5-8 reps · 180s rest |
| Barbell Box Squat Quadriceps, Glutes | Barbell | Squat | 5-10 reps · 150s rest |
| Barbell Clean Pull Hamstrings | Barbell | Hinge | 5-8 reps · 150s rest |
| Barbell Deadlift 360 Degrees Hamstrings, Glutes | Barbell | Hinge | 5-8 reps · 150s rest |
| Barbell Glute Bridge Hands on Bar Glutes | Barbell | Hinge | 10-12 reps · 90s rest |
| Barbell Good Morning Hamstrings, Erector Spinae, Glutes | Barbell | Hinge | 6-10 reps · 120s rest |
| Barbell Hang Snatch Hamstrings | Barbell | Isolation | 10-12 reps · 90s rest |
| Barbell Hip Thrust Glutes | Barbell | Hinge | 8-12 reps · 120s rest |
| Barbell Kas Glute Bridge Glutes | Barbell | Hinge | 10-12 reps · 90s rest |
| Barbell Lunge Quadriceps, Glutes | Barbell | Lunge | 10-12 reps · 90s rest |
| Barbell One Leg Hip Thrust Glutes | Barbell | Hinge | 10-12 reps · 90s rest |
| Barbell Power Clean Glutes, Hamstrings, Quadriceps, Traps | Barbell | Hinge | 3-5 reps · 150s rest |
| Barbell Rear Lunge Quadriceps, Glutes | Barbell | Lunge | 10-12 reps · 90s rest |
| Barbell Romanian Deadlift (RDL) Hamstrings, Glutes | Barbell | Hinge | 6-10 reps · 120s rest |
| Barbell Single Leg Deadlift Hamstrings, Glutes | Barbell | Hinge | 5-8 reps · 150s rest |
| Barbell Staggered Stance Deadlift Hamstrings, Glutes | Barbell | Hinge | 5-8 reps · 150s rest |
| Barbell Step Up Quadriceps, Glutes | Barbell | Lunge | 10-12 reps · 90s rest |
| Barbell Stiff Legged Deadlift Hamstrings, Glutes | Barbell | Hinge | 5-8 reps · 150s rest |
| Bodyweight Feet Elevated Staggered Glute Bridge Glutes, Hamstrings | Bodyweight | Hinge | 10-12 reps · 90s rest |
| Bodyweight Forward Lunge Smaller Stance Upright Torso Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Frog Hip Thrust Glutes | Bodyweight | Hinge | 10-12 reps · 90s rest |
| Bodyweight Pulse Forward Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Rear Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Bodyweight Step Up on Stepbox Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment Glutes | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Bent-Over Rope Triceps Kickback Glutes | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Hip Abduction Glutes | Cable | Isolation | 10-12 reps · 90s rest |
| Cable Neutral Grip Kickback Glutes | Cable | Isolation | 10-12 reps · 90s rest |
| Conventional Barbell Deadlift Hamstrings, Glutes, Erector Spinae | Barbell | Hinge | 3-6 reps · 180s rest |
| Cross Trainer (Elliptical) Quadriceps, Glutes, Hamstrings | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Deficit Barbell Deadlift Hamstrings, Glutes, Quadriceps | Barbell | Hinge | 4-6 reps · 180s rest |
| Double Kettlebell Front Rack Squat Quadriceps, Glutes | Kettlebell | Squat | 6-10 reps · 120s rest |
| Downward Dog Hamstrings | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Dumbbell Box Step-Up Glutes, Quadriceps | Dumbbell | Lunge | 8-12 reps · 90s rest |
| Dumbbell Bulgarian Split Squat Quadriceps, Glutes | Dumbbell | Lunge | 8-12 reps · 120s rest |
| Dumbbell Clean Hamstrings | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Glute Bridge Glutes | Dumbbell | Hinge | 10-12 reps · 90s rest |
| Dumbbell Hip Thrust Glutes | Dumbbell | Hinge | 10-12 reps · 90s rest |
| Dumbbell Kickback Glutes | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Dumbbell Lunge Quadriceps, Glutes | Dumbbell | Lunge | 10-12 reps · 90s rest |
| Dumbbell or Barbell Reverse Lunge Glutes, Quadriceps | Dumbbell | Lunge | 8-12 reps · 90s rest |
| Dumbbell or Kettlebell Goblet Squat Quadriceps, Glutes | Dumbbell | Squat | 8-15 reps · 90s rest |
| Dumbbell Romanian Deadlift Hamstrings, Glutes | Dumbbell | Hinge | 8-12 reps · 90s rest |
| Dumbbell Single Leg Glute Bridge Glutes | Dumbbell | Hinge | 10-12 reps · 90s rest |
| Dumbbell Squat-to-Press Thruster Quadriceps, Glutes, Anterior Deltoid | Dumbbell | Conditioning | 8-15 reps · 90s rest |
| Dumbbell Stiff Leg Deadlift Hamstrings, Glutes | Dumbbell | Hinge | 5-8 reps · 150s rest |
| Dumbbell Walking Lunge Quadriceps, Glutes | Dumbbell | Lunge | 10-14 reps · 90s rest |
| Dynamic World's Greatest Lunge & Thoracic Reach Hips, Upper Back, Hamstrings | Bodyweight | Lunge | 5-8 reps · 30s rest |
| Floor or Bench Dumbbell Glute Bridge Glutes | Dumbbell | Hinge | 10-15 reps · 75s rest |
| GHD Glute-Ham Raise Hamstrings, Glutes | Machine | Isolation | 6-10 reps · 120s rest |
| Glute Bridge Two Legs on Bench Glutes | Bodyweight | Hinge | 10-12 reps · 90s rest |
| Glute Bridge Two Legs on Floor Glutes | Bodyweight | Hinge | 10-12 reps · 90s rest |
| Glute Ham Developer Hip Extension Hamstrings, Glutes | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Heavy Kettlebell Romanian Deadlift Hamstrings, Glutes | Kettlebell | Hinge | 8-15 reps · 90s rest |
| Heavy Prowler Sled Push Quadriceps, Glutes, Calves | Machine | Conditioning | 20-30m reps · 90s rest |
| Hip Thrusts Glutes | Bodyweight | Hinge | 10-12 reps · 90s rest |
| Inchworm Hamstrings | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Kettlebell Clean & Front Rack Squat Quadriceps, Glutes | Kettlebell | Squat | 8-12 reps · 90s rest |
| Kettlebell Deadlift Hamstrings, Glutes | Kettlebell | Hinge | 5-8 reps · 150s rest |
| Kettlebell Kickstand One Leg Deadlift Hamstrings, Glutes | Kettlebell | Hinge | 5-8 reps · 150s rest |
| Kettlebell One Legged Deadlift Hamstrings | Kettlebell | Hinge | 5-8 reps · 150s rest |
| Kettlebell or Dumbbell Turkish Get-Up Core, Anterior Deltoid, Glutes | Kettlebell | Core | 3-5 reps · 90s rest |
| Kettlebell Overhead Windmill Obliques, Glutes, Anterior Deltoid | Kettlebell | Core | 5-8 reps · 75s rest |
| Kettlebell Rear Lunge Quadriceps, Glutes | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Side Lunge Quadriceps, Glutes | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Step-up Quadriceps, Glutes | Kettlebell | Lunge | 10-12 reps · 90s rest |
| Kettlebell Sumo Deadlift Hamstrings, Glutes | Kettlebell | Hinge | 5-8 reps · 150s rest |
| Lever Deadlift (plate Loaded) Hamstrings | Machine | Hinge | 5-8 reps · 150s rest |
| Lever Hip Thrust Glutes | Machine | Hinge | 10-12 reps · 90s rest |
| Lying Knee to Chest Stretch Glutes, Erector Spinae | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Mini-Band Lateral Monster Walk Glutes | Bands | Isolation | 15-20 reps · 45s rest |
| Mountain Climber Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Mountain Climber Lunge Plyometrics Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Pendulum Squat Machine Quadriceps, Glutes | Machine | Squat | 8-12 reps · 120s rest |
| Plyometric Box Jump Quadriceps, Glutes, Calves | Bodyweight | Squat | 5-8 reps · 90s rest |
| Prone Lying Leg Curl Hamstrings | Machine | Isolation | 10-15 reps · 75s rest |
| Resistance Band Clam Glutes | Bands | Isolation | 10-12 reps · 90s rest |
| Resistance Band Front-Racked Squat Quadriceps, Glutes | Bands | Squat | 12-20 reps · 60s rest |
| Resistance Band Glute Bridge Glutes | Bands | Hinge | 10-12 reps · 90s rest |
| Resistance Band Glute Bridge Abduction Glutes | Bands | Hinge | 10-12 reps · 90s rest |
| Resistance Band Hinge Good Morning Hamstrings, Glutes, Erector Spinae | Bands | Hinge | 15-20 reps · 60s rest |
| Resistance Band One Leg Kickback (Bent Position) Glutes, Hamstrings | Bands | Isolation | 10-12 reps · 90s rest |
| Resistance Band Seated Hip Abduction Glutes | Bands | Isolation | 10-12 reps · 90s rest |
| Resistance Band Standing Balance Glute Kickback Glutes, Hamstrings | Bands | Isolation | 10-12 reps · 90s rest |
| Resistance Band Standing Balance Hip Abduction Glutes | Bands | Isolation | 10-12 reps · 90s rest |
| Resistance Band Standing Balance Hip Abduction Fe Glutes | Bands | Isolation | 10-12 reps · 90s rest |
| Reverse Lunge Knee Drive Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Rope Cable Pull-Through Glutes, Hamstrings | Cable | Hinge | 12-15 reps · 75s rest |
| Seated 90/90 Hip Internal & External Rotation Switch Hips, Glutes | Bodyweight | Core | 8-12 reps · 30s rest |
| Seated Glute Stretch Glutes | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Seated Hip Abduction Machine Glutes | Machine | Isolation | 12-20 reps · 60s rest |
| Seated Machine Leg Curl Hamstrings | Machine | Isolation | 10-15 reps · 75s rest |
| Side Lunge Quadriceps, Glutes | Bodyweight | Lunge | 10-12 reps · 90s rest |
| Single Leg Hip Thrusts Glutes | Bodyweight | Hinge | 10-12 reps · 90s rest |
| Single-Arm Alternating Dumbbell Power Snatch Glutes, Hamstrings, Quadriceps, Anterior Deltoid | Dumbbell | Hinge | 5-8 reps · 90s rest |
| Single-Arm Kettlebell Snatch Glutes, Hamstrings, Anterior Deltoid | Kettlebell | Hinge | 6-10 reps · 90s rest |
| Single-Leg Dumbbell RDL Hamstrings, Glutes | Dumbbell | Hinge | 8-12 reps · 75s rest |
| Single-Leg Pistol Squat to Box Quadriceps, Glutes | Bodyweight | Squat | 6-10 reps · 90s rest |
| Smith Deadlift Hamstrings, Glutes | Smith Machine | Hinge | 5-8 reps · 150s rest |
| Smith Machine Hip Thrust Glutes | Smith Machine | Hinge | 8-12 reps · 120s rest |
| Smith Machine Quad-Biased Squat Quadriceps, Glutes | Smith Machine | Squat | 8-12 reps · 120s rest |
| Smith Rear Lunge Quadriceps, Glutes | Smith Machine | Lunge | 10-12 reps · 90s rest |
| Stair Climber (Stepper) Glutes, Quadriceps | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Standing Horizontal Broad Jump Glutes, Quadriceps, Hamstrings | Bodyweight | Squat | 4-6 reps · 90s rest |
| Stationary Bike Quadriceps, Glutes | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Sumo Barbell Deadlift Glutes, Adductors, Hamstrings | Barbell | Hinge | 3-6 reps · 180s rest |
| Swiss Ball or Slider Hamstring Curl Hamstrings, Glutes | Bodyweight | Isolation | 10-15 reps · 60s rest |
| Tempo Bodyweight Air Squat (3-1-1) Quadriceps, Glutes | Bodyweight | Squat | 15-25 reps · 60s rest |
| Trap Bar (Hex Bar) Deadlift Quadriceps, Glutes, Hamstrings | Trap Bar | Hinge | 5-8 reps · 150s rest |
| Treadmill Quadriceps, Hamstrings, Glutes | Cardio Machine | Conditioning | 15-30 min reps · 60s rest |
| Two-Hand Russian Kettlebell Swing Glutes, Hamstrings | Kettlebell | Hinge | 12-20 reps · 75s rest |
Calves (23)
| Exercise | Equipment | Pattern | Prescription |
|---|---|---|---|
| Barbell Seated Calf Raise Calves | Barbell | Isolation | 10-12 reps · 90s rest |
| Bodyweight Standing Calf Raise Calves | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Bodyweight Standing Calf Raise on a Stepbox Femal Calves | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Butt Kicks Calves | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Calf Raise with Wall Support Calves | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Donkey or Hip-Hinged Calf Raise Calves | Machine | Isolation | 15-20 reps · 60s rest |
| Dumbbell Standing Calf Raise Calves | Dumbbell | Isolation | 10-12 reps · 90s rest |
| Goblet or Bodyweight Deep Squat Hip Pry Hips, Adductors, Calves | Bodyweight | Squat | 30-45s reps · 30s rest |
| Hack Calf Raise Calves | Bodyweight | Isolation | 10-12 reps · 90s rest |
| Heavy Prowler Sled Push Quadriceps, Glutes, Calves | Machine | Conditioning | 20-30m reps · 90s rest |
| Kettlebell Standing Calf Raise Calves | Kettlebell | Isolation | 10-12 reps · 90s rest |
| Leg Press Straight-Leg Calf Press Calves | Machine | Isolation | 12-15 reps · 60s rest |
| Lever Rotary Calf Raise Calves | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Seated Calf Press Calves | Machine | Isolation | 10-12 reps · 90s rest |
| Lever Standing Calf Raise Calves | Machine | Isolation | 10-12 reps · 90s rest |
| Plyometric Box Jump Quadriceps, Glutes, Calves | Bodyweight | Squat | 5-8 reps · 90s rest |
| Seated Calf Stretch Calves, Erector Spinae | Bodyweight | Mobility | 30-60 sec reps · 45s rest |
| Seated Soleus Calf Raise Calves | Machine | Isolation | 12-20 reps · 60s rest |
| Single-Leg Elevated Dumbbell Calf Raise Calves | Dumbbell | Isolation | 10-15 reps · 60s rest |
| Smith Calf Raise Calves | Smith Machine | Isolation | 10-12 reps · 90s rest |
| Smith One Leg Floor Calf Raise Calves | Smith Machine | Isolation | 10-12 reps · 90s rest |
| Standing Machine or Smith Calf Raise Calves | Machine | Isolation | 10-15 reps · 60s rest |
| Wall or Tib-Bar Tibialis Anterior Raise Calves | Bodyweight | Isolation | 15-25 reps · 45s rest |