PUSH

Muscles worked: Chest, Shoulders, Triceps

• 1 ½ Rep Push-up

• Band-assisted Push-ups

• Band-resisted Push-ups

• BB Floor Press

• BB Push Jerk

• BB Push Press

• BB Strict Press

• BB Z-Press

• Bench Press

• Bench Press w/pause

• Clap Push-ups

• Close-grip Bench Press

• Close-grip DB Chest Press

• Close-grip DB Incline Press

• DB 2-Handed Floor Press

• DB Alt. Chest Press

• DB Alt. Z-Press

• DB Chest Press

• DB Chest Press w/pause

• DB Floor Press

• DB Half-kneeling OH Press

• DB Incline Press

• DB Kneeling OH Press

• DB OH Press

• DB Push Jerk

• DB Push Press

• DB S/A Chest Press

• DB S/A Floor Press

• DB S/A OH Press

• DB S/A Push Jerk

• DB S/A Push Press

• DB S/A Z-Press

• DB See-saw Chest Press

• DB See-saw OH Press

• DB Tall-kneeling OH Press

• DB Z-Press

• Dead-start Push-up

• Eccentric Bench Press

• Eccentric Push-ups "Negatives"

• Hand-release Push-ups

• Incline Push-ups

• KB 2-Handed OH Press

• KB 2-Handed Push Press

• KB Bottom's Up Press

• KB Military Press

• KB OH Press

• KB Push Press

• Landmine Half-kneeling Press

• Landmine Press

• Landmine Tall-kneeling Press

• Power Push-ups

• Push-ups

• Push-ups on Bands

• Ring Push-ups

• Torch Press

PULL

Muscles worked: Back, Lats, Biceps, Grip

• 90° Arm HOLD

• Band Face Pulls

• Band Pull Aparts

• Band Seated Row

• Band Seated Row w/handle

• Band Standing Row

• Band Straight-arm Pulldown

• BB Bent-over Row

• Bird-dog Row

• Body Rows (Feet Elevated)

• Body Rows (Knees Bent)

• Body Rows (Legs Straight)

• Cable Face Pulls

• Cable Straight-arm Pulldown

• Chin-ups

• Close-grip Pulldown

• DB Alt. Bent-over Row

• DB Alt. Renegade Row

• DB Bent-over Reverse Fly

• DB Bent-over Row

• DB Incline Row

• DB One Arm Row

• DB Renegade Row

• DB S/A Bent-over Row

• DB S/A Incline Row

• DB Split-stance Row

• Dual-band Row

• Eccentric Chin-ups "Negatives"

• Flex arm HOLD

• Incline Bench Pull

• KB Dead-stop Row

• KB Pendlay Row

• KB Split-stance Row

• Lat Pulldown

• Low Rope Row

• Meadow's Row

• Pendlay Row

• Pull-ups

• Rack Chin-ups

• Rack Pull-ups

• SB Bent-over Row

• Scapula Pull-ups

• Seal Row

• Seated Row

• T-Bar Row

• Towel Chin-ups

• Trap Bar Bent-over Row

• Underarm Bent-over Row

HINGE

Muscles worked: Hamstrings, Glutes, Lower Back, trunk

• 4-way Glute Bridging w/band

• 4-way Prone Scissors

• 4-way Prone Scissors w/band

• Back Extension

• Back Extension Over Bar

• Band Kneeling Hip Thrust

• Band Pullthru

• BB Deadlift

• BB Goodmorning

• BB Hip Thrust

• BB RDL

• BB RDL + Band w/Glute Bias

• BB RDL + Band w/Lat Bias

• BB Split-stance RDL

• Broomstick S/L RDL

• BW Hip Thrust

• DB Deadlift

• DB Front-loaded Goodmorning

• DB Hip Thrust

• DB RDL

• DB S/A RDL

• DB S/A Suitcase Deadlift

• DB S/L RDL

• DB Split-stance RDL

• DB Suitcase Deadlift

• Double KB S/L Deadlift

• Glute Bridging

• Hand-to-hand KB Swing

• KB Band-resisted Deadlift

• KB Clean

• KB Deadlift

• KB Front-loaded Goodmorning

• KB RDL

• KB S/A Deadlift

• KB S/A Suitcase Deadlift

• KB S/A Swing

• KB S/L Deadlift

• KB Snatch

• KB Suitcase Deadlift

• KB Swing

• Landmine RDL

• Landmine S/L RDL

• Prone Scissors

• Rack Pull

• Reverse Hypers

• SB Deadlift

• SB Front-loaded Goodmorning

• SB Hip Thrust

• Snatch-grip RDL

• Sumo Deadlift

• Zercher Goodmorning

SQUAT

Muscles worked: Quads, Glutes, Hamstrings, trunk

• 1 ½ Rep Squat

• Back Squat

• Ball "Baby" Squat

• BB Forward Lunge

• BB Front Squat

• BB Reverse Lunge

• Bodyweight Squat

• Box Squat

• BW Forward Lunge

• BW Reverse Lunge

• BW Static Lunge

• BW Up-downs

• BW Walking Lunge

• DB Front Squat

• DB Front-loaded Step-ups

• DB Goblet Forward Lunge

• DB Goblet Reverse Lunge

• DB Goblet Squat

• DB Goblet Static Lunge

• DB Offset Forward Lunge

• DB Offset Front Squat

• DB Offset Reverse Lunge

• DB Offset Static Lunge

• DB Offset Step-up

• DB Offset Up-downs

• DB Up-downs

• Eccentric Squat

• Front Foot Elevated Split Squat (FFESS)

• Goblet Up-downs

• Heavy Bag Squat

• KB Cradle Squat

• KB Front Squat

• KB Goblet Squat

• KB Half-rack Forward Lunge

• KB Half-rack Reverse Lunge

• KB Half-rack Squat

• KB Half-rack Static Lunge

• KB Half-rack Step-ups

• KB Handcuff Up-downs

• Lunge to Step-up

• Paused Squat

• Prisoner Up-downs

• Rear Foot Elevated Split Squat (RFESS)

• S/L Sit-to-stand

• SB Bear Hug Squat

• SB Max Lunge

• SB Zercher Squat

• Spanish Squat

• Step-through Lunge

• Step-ups

• Step-ups (Quad focus)

• Trap Bar Forward Lunge

• Trap Bar Reverse Lunge

• Trap Bar Walking Lunge

• Zercher Squat

TRUNK

Muscles worked: Abs, Glutes, Obliques, Lower Back, Hips

• Ab Wheel Rollout

• Adductor Side Plank

• Band Alphabets

• Band Chaos Farmers Carry

• Band Chaos HOLD

• Band Chaos Pallof Press

• Band Chaos Suitcase Carry

• Band Pallof Press

• Band Split-stance Static HOLD

• Band Static HOLD

• Banded Marching

• DB Side Bends

• Deadbug HOLD

• Deadbugs

• FB "Stir the pot"

• FB Passover

• FB Rollout

• Hanging Knee Raises

• Hanging Leg Raises

• Hollow HOLD

• KB Banded Goblet Marching

• KB Double Rack Carry

• KB Double Rack HOLD

• Landmine Anti-rotations

• Landmine Rotations

• Lateral Bag Drag

• Lateral Bag Drag ISO HOLD

• Lateral Plate Drag

• Plank Get-ups

• Plank HOLD

• Plank w/leg raise

• Plank w/leg tap

• Plank w/side tap

• Plate Passes

• RKC Plank

• Side Plank + Leg Raise

• Side Plank HOLD

• Side Plank w/Band Row

• Side Plank w/DB Press-out

• Side Plank w/hip lift

• Slider Mountain Climbers

• Slider Pike

• Slider Tucks

• Tall Plank HOLD

• Tall Plank w/chest tap

• Tall Plank w/hand-release

• Tall Plank w/leg raise

• Tall Plank w/leg tap

• Tall Plank w/side tap

• Toes to Bar (T2B)

• V-ups

• Zercher HOLD

GRIP

Muscles worked: Forearms, TRUNK, Finger and Grip Strength

• Active Hang

• BB Forearm Roll-ups

• BB ISO HOLD

• BB Offset ISO HOLD

• BB S/A ISO HOLD

• DB 90° HOLD

• DB Pinch Grip HOLD

• Dual DB 90° HOLD

• Farmers Carry

• Fat Gripz

• Forearm Roll-ups

• Hanging Hand Switches

• KB Figure 8 Carry

• KB ISO HOLD

• KB S/A ISO HOLD

• KB Zig-zag Carry

• Passive Hang

• Pinky Plate Pinches

• Plate 90° HOLD

• Plate Pinches

• S/A Hang

• Suitcase Carry

• Towel Hangs