Exercise Library — Form, Cues & Programming

What is in the library

80 movements, organised by movement pattern rather than by muscle, because that is how a training week is actually built: one squat, one hinge, one push, one pull, plus core, carries, and conditioning.

Every guide covers how to set the lift up, the cues coaches actually say, the mistakes that stall progress, the muscles worked and their roles, alternatives when the equipment is taken, and prescriptions for strength, hypertrophy, and endurance.

Squat exercises

9 movements in the Squat family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Barbell Back Squat — Quadriceps · Barbell + rack · intermediate
• Box Squat — Glutes · Barbell + box · intermediate
• Dumbbell Goblet Squat — Quadriceps · One dumbbell · beginner
• Front Squat — Quadriceps · Barbell + rack · advanced
• Hack Squat — Quadriceps · Hack squat machine · intermediate
• Kettlebell Goblet Squat — Quadriceps · One kettlebell · beginner
• Leg Extension — Quadriceps · Leg extension machine · beginner
• Leg Press — Quadriceps · Leg press machine · beginner
• Pistol Squat — Quadriceps · Bodyweight · advanced

Lunge / single-leg exercises

6 movements in the Lunge / single-leg family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Bulgarian Split Squat — Quadriceps · Bench + dumbbells · intermediate
• Dumbbell Split Squat — Quadriceps · Dumbbells · beginner
• Dumbbell Step-Up — Quadriceps · Box + dumbbells · beginner
• Lateral Lunge — Adductors · Bodyweight or DB · beginner
• Reverse Lunge — Quadriceps · Bodyweight or DBs · beginner
• Walking Lunge — Quadriceps · Bodyweight or DBs · beginner

Hinge exercises

14 movements in the Hinge family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• 45-Degree Back Extension — Glutes · Back extension bench · beginner
• Barbell Hip Thrust — Glutes · Barbell + bench · beginner
• Cable Pull-Through — Glutes · Cable machine + rope · beginner
• Conventional Deadlift — Posterior chain · Barbell + plates · intermediate
• Glute Bridge — Glutes · Bodyweight · beginner
• Good Morning — Hamstrings · Barbell + rack · advanced
• Kettlebell Swing — Glutes · One kettlebell · beginner
• Lying Leg Curl — Hamstrings · Leg curl machine · beginner
• Nordic Hamstring Curl — Hamstrings · Anchored ankles · advanced
• Rack Pull — Posterior chain · Barbell + rack pins · intermediate
• Romanian Deadlift — Hamstrings · Barbell or dumbbells · intermediate
• Single-Leg RDL — Hamstrings · Dumbbell or kettlebell · intermediate
• Sumo Deadlift — Glutes · Barbell + plates · intermediate
• Trap Bar Deadlift — Posterior chain · Trap/hex bar · beginner

Horizontal push exercises

12 movements in the Horizontal push family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Barbell Bench Press — Chest · Barbell + bench + rack · intermediate
• Cable Crossover — Chest · Cable machine · beginner
• Close-Grip Bench Press — Triceps · Barbell + bench · intermediate
• Dip — Chest · Parallel bars · intermediate
• Dumbbell Bench Press — Chest · Dumbbells + bench · beginner
• Dumbbell Chest Fly — Chest · Dumbbells + bench · beginner
• Incline Barbell Bench Press — Upper chest · Barbell + incline bench · intermediate
• Incline Dumbbell Press — Upper chest · Dumbbells + incline bench · beginner
• Machine Chest Press — Chest · Chest press machine · beginner
• Push-Up — Chest · Bodyweight · beginner
• Skull Crusher — Triceps · EZ bar + bench · intermediate
• Triceps Pushdown — Triceps · Cable machine · beginner

Vertical push exercises

9 movements in the Vertical push family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Arnold Press — Shoulders · Dumbbells · intermediate
• Barbell Overhead Press — Shoulders · Barbell + rack · intermediate
• Dumbbell Lateral Raise — Side delts · Light dumbbells · beginner
• Dumbbell Shoulder Press — Shoulders · Dumbbells · beginner
• Handstand Push-Up — Shoulders · Wall + floor space · advanced
• Landmine Press — Shoulders · Barbell + landmine · beginner
• Overhead Triceps Extension — Triceps · Dumbbell or cable · beginner
• Pike Push-Up — Shoulders · Bodyweight · intermediate
• Push Press — Shoulders · Barbell + rack · intermediate

Horizontal pull exercises

10 movements in the Horizontal pull family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Barbell Bent-Over Row — Back · Barbell · intermediate
• Barbell Biceps Curl — Biceps · Barbell or EZ bar · beginner
• Chest-Supported Row — Back · Incline bench + DBs · beginner
• Dumbbell Hammer Curl — Biceps · Dumbbells · beginner
• Face Pull — Rear delts · Cable + rope · beginner
• Inverted Row — Back · Bar at hip height · beginner
• One-Arm Dumbbell Row — Back · Dumbbell + bench · beginner
• Rear Delt Fly — Rear delts · Light dumbbells · beginner
• Seated Cable Row — Back · Cable row machine · beginner
• T-Bar Row — Back · T-bar or landmine · intermediate

Vertical pull exercises

5 movements in the Vertical pull family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Assisted Pull-Up — Back · Band or assist machine · beginner
• Chin-Up — Back · Pull-up bar · intermediate
• Lat Pulldown — Lats · Cable machine · beginner
• Pull-Up — Back · Pull-up bar · intermediate
• Straight-Arm Pulldown — Lats · Cable machine · beginner

Core exercises

7 movements in the Core family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Ab Wheel Rollout — Core · Ab wheel · advanced
• Dead Bug — Core · Bodyweight · beginner
• Hanging Leg Raise — Core · Pull-up bar · intermediate
• Hollow Body Hold — Core · Bodyweight · intermediate
• Plank — Core · Bodyweight · beginner
• Russian Twist — Obliques · Bodyweight or plate · beginner
• Side Plank — Obliques · Bodyweight · beginner

Carry exercises

3 movements in the Carry family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Farmer Carry — Grip · Two heavy DBs or KBs · beginner
• Sled Push — Legs · Prowler sled · beginner
• Suitcase Carry — Obliques · One heavy DB or KB · beginner

Conditioning exercises

5 movements in the Conditioning family, each with setup steps, form cues, mistakes, muscles worked, alternatives, and sets and reps.

• Assault Bike Intervals — Full body conditioning · Air bike · intermediate
• Burpee — Full body conditioning · Bodyweight · beginner
• Jump Rope Intervals — Calves · Jump rope · beginner
• Rowing Erg Intervals — Full body conditioning · Rowing machine · beginner
• Running Intervals — Full body conditioning · Track or treadmill · intermediate

Frequently asked questions

Related

• 45-Degree Back Extension Form, Muscles Worked & Alternatives
• Dead Bug Form, Muscles Worked & Alternatives
• Good Morning Form, Muscles Worked & Alternatives
• Dumbbell Step-Up Form, Muscles Worked & Alternatives
• Free Workout Tracker & Log — No Card Needed
• Reviews — The Training Notes