Movement library

0 exercises

Every movement in both programs. Filter by pattern or equipment — each has a demo video, coaching cues, and two substitutions.

pattern

equipment

53 exercises

Pressing pattern

6

45° Incline Barbell Press

45° Incline Barbell Press

45° Incline DB Press

45° Incline DB Press

Barbell Bench Press

Barbell Bench Press

Machine Chest Press

Machine Chest Press

Machine Shoulder Press

Machine Shoulder Press

Seated DB Shoulder Press

Seated DB Shoulder Press

Pulling pattern

10

Chest-Supported Machine Row

Chest-Supported Machine Row

Chest-Supported T-Bar Row

Chest-Supported T-Bar Row

Dual-Handle Elbows-Out Cable Row

Dual-Handle Elbows-Out Cable Row

Dual-Handle Lat Pulldown

Dual-Handle Lat Pulldown

Lean-Back Lat Pulldown

Lean-Back Lat Pulldown

Neutral-Grip Lat Pulldown

Neutral-Grip Lat Pulldown

Neutral-Grip Seated Cable Row

Neutral-Grip Seated Cable Row

Pendlay Deficit Row

Pendlay Deficit Row

Smith Machine Row

Smith Machine Row

Wide-Grip Pull-Up

Wide-Grip Pull-Up

Abduction / raise

10

1-Arm 45° Cable Rear Delt Flye

1-Arm 45° Cable Rear Delt Flye

Bottom-Half DB Flye

Bottom-Half DB Flye

Bottom-Half Seated Cable Flye

Bottom-Half Seated Cable Flye

Cable Crossover Ladder

Cable Crossover Ladder

Cable Paused Shrug-In

Cable Paused Shrug-In

High-Cable Lateral Raise

High-Cable Lateral Raise

Machine Hip Abduction

Machine Hip Abduction

Machine Hip Adduction

Machine Hip Adduction

Machine Shrug

Machine Shrug

Pec Deck

Pec Deck

Elbow flexion

5

Bayesian Cable Curl

Bayesian Cable Curl

Cable Rope Hammer Curl

Cable Rope Hammer Curl

DB Concentration Curl

DB Concentration Curl

EZ-Bar Cable Curl

EZ-Bar Cable Curl

Machine Preacher Curl

Machine Preacher Curl

Elbow extension

4

Cable Triceps Kickback

Cable Triceps Kickback

EZ-Bar Skull Crusher

EZ-Bar Skull Crusher

Overhead Cable Triceps Extension (Bar)

Overhead Cable Triceps Extension (Bar)

Triceps Pressdown (Bar)

Triceps Pressdown (Bar)

Knee-dominant

7

DB Bulgarian Split Squat

DB Bulgarian Split Squat

Hack Squat

Hack Squat

Leg Extension

Leg Extension

Leg Press

Leg Press

Smith Machine Squat

Smith Machine Squat

Smith Machine Static Lunge w/ Elevated Front Foot

Smith Machine Static Lunge w/ Elevated Front Foot

Walking Lunge

Walking Lunge

Hip hinge

2

45° Hyperextension

45° Hyperextension

Barbell RDL

Barbell RDL

Knee flexion

2

Lying Leg Curl

Lying Leg Curl

Seated Leg Curl

Seated Leg Curl

Plantar flexion

2

Leg Press Calf Press

Leg Press Calf Press

Standing Calf Raise

Standing Calf Raise

Trunk flexion

5

Ab Wheel Rollout

Ab Wheel Rollout

Cable Crunch

Cable Crunch

Lying Leg Raise

Lying Leg Raise

Machine Crunch

Machine Crunch

Roman Chair Leg Raise

Roman Chair Leg Raise