Exercise library

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The upper-body strength standard. Learn the shape before you load it.

Incline Dumbbell Press

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Upper chest and a shoulder-friendly press when the flat bar feels spicy.

Decline Press

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Lower-chest bias. Useful, not mandatory. Skip if the decline bench is a circus.

Overhead Barbell Press

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Standing press. Builds shoulders and the brace you actually need under a squat.

Seated Dumbbell Shoulder Press

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Stable overhead work when the standing press still scares you.

Push-up

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The default home press. Most people still do it badly.

Deficit Push-up

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Longer range. Only after a clean floor push-up.

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Pike Push-up

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Overhead press without a bar. Home and travel default.

Diamond Push-up

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Close-grip press for triceps when dips are not an option.

Dips

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Heavy upper-body push. Chest lean or upright for triceps.

Close-Grip Bench

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Triceps mass and lockout for the regular bench.

Landmine Press

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The friendliest overhead pattern. One-arm or two.

Cable Fly

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Chest isolation that does not need a pec-deck.

Pec Deck

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Machine chest fly. Fine for pump work after the press.

Lateral Raise

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Side delts. Light bells, honest range.

Front Raise

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Anterior delt isolation. Use sparingly if you already bench and press.

Rear-Delt Fly

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The shoulder-health raise people skip. Do not skip it.

Tricep Pushdown

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Simple triceps work after presses.

Overhead Tricep Extension

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Long-head triceps. Mind the elbows.

Skull Crusher

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Lying extension. Lower to the forehead or behind the head, not onto the skull.

Conventional Deadlift

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The big hinge. We film it. We do not yank it.

Romanian Deadlift

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The hinge we use more than the conventional once the pattern is clean.

Sumo Deadlift

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Wider stance, more upright. Useful if conventional beats up the back.

Trap-Bar Deadlift

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The friendliest heavy hinge/squat hybrid. Great first pull.

Barbell Row

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Horizontal pull that builds the back you actually see in a T-shirt.

Pendlay Row

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Dead-stop row. Honest. No bounce.

One-Arm Dumbbell Row

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The home-friendly row. Hand on a bench or a kitchen counter.

Seated Cable Row

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Stable horizontal pull. Easy to load. Easy to cheat. Don’t.

Lat Pulldown

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The pull-up teacher. Use it until pull-ups exist, and after.

Pull-up

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Overhand chin over the bar. We regress it until it is real.

Chin-up

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Supinated pull. Easier for most, more biceps.

Inverted Row

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The row everyone can start with. Smith bar or a table.

Face Pull

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Rear delts and the shoulder joint you want to keep. Every program.

Rear Delt Row

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Chest-supported or hinged, elbows high, small bells.

Shrug

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Upper traps. Straight up, no roll.

Hammer Curl

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Neutral-grip curl. Elbow-friendly.

Barbell Curl

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The classic. Strict.

Preacher Curl

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Removes the cheat. Respect the bottom.

Concentration Curl

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One arm, elbow on the inner thigh, honest peak.

Cable Curl

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Constant tension curl. Easy to keep strict.

Back Squat

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High or low bar. We pick one and progress it. Depth is a standard, not a mood.

Front Squat

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Upright squat. Brutal on the upper back. Honest on the quads.

Goblet Squat

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The teaching squat. Everyone starts here.

Bulgarian Split Squat

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Single-leg work that exposes imbalances. Rear foot on a bench.

Walking Lunge

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Simple, brutal, usable outdoors.

Reverse Lunge

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Kinder on the knees than walking lunges for most.

Step-up

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Box or bench. Drive through the top leg. No push-off cheat.

Leg Press

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Machine squat-pattern. Useful. Not a substitute for learning to squat.

Hack Squat

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Quad-biased machine squat. Keep the hips on the pad.

Sissy Squat

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Knee-dominant. Only with a healthy knee and a regression plan.

Pistol Squat (with regressions)

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Single-leg squat. We use a box, a heel lift, a band — not a circus pistol on day one.

Wall Sit

HomeStudioOutdoorGym floor

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Isometric quad work. Simple. Honest.

Hip Thrust

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The glute builder. Pad the bar. Own the lockout.

Glute Bridge

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Floor hinge. Teaching tool and high-rep finisher.

Single-Leg RDL

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Balance plus hinge. Use a wall the first month.

Good Morning

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Loaded hinge with the bar on the back. Light until the pattern is ugly-proof.

Kettlebell Swing

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The conditioning hinge. Power, not a squat-swing.

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Cable Pull-Through

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Cable hinge. Easy to feel the glutes.

Back Extension

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45° or horizontal. Train the posterior without a bar.

Nordic Curl (with regressions)

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Eccentric hamstring work. Band, partner, or lat-pulldown regressions first.

Reverse Hyper

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If the gym has one, we use it for back health and glutes.

Plank

HomeStudioGym floorOutdoor

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The default brace. Quality over a three-minute sag.

Side Plank

HomeStudioGym floorOutdoor

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Lateral brace. The side people skip.

Dead Bug

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The anti-extension drill we teach before sit-ups.

Bird Dog

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Anti-rotation on all fours. Quiet hips.

Hanging Knee Raise

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The first hanging abs pattern.

Hanging Leg Raise

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Straight-leg raise. Only after knee raises are clean.

Ab Wheel

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Roll-out. Anti-extension under load. Start on knees.

Cable Woodchop

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Rotational core. High-to-low or low-to-high.

Pallof Press

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Anti-rotation. The core work that carries to squats and bag work.

Farmer Carry

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Pick up heavy things and walk. Packed shoulders, tall spine.

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Suitcase Carry

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One-sided carry. Stops you from leaking sideways.

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Russian Twist

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Rotation. We keep the chest up and the range honest, not a race.

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Hollow Hold

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Gymnastics brace. Low back glued down.

Mountain Climber

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Conditioning core. Keep it a plank, not a bounce.

Treadmill Intervals

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Simple engine work. Walk / run waves that you can repeat next week.

Assault Bike

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Arms and legs. Easy to overcook. We write watts or cals, not ‘go die’.

Rower

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Legs, hinge, arms. In that order.

Jump Rope

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The boxing warm-up and a conditioner that fits a balcony.

Burpee

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The move people butcher. We define the standard before we race it.

High Knees

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Simple pulse-raiser and finisher.

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Battle Ropes

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Waves, slams, matching bag days.

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Box Jump

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Jump to a box you can stick. Step down.

Ski Erg

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If the gym has one, it is a kind engine that spares the knees.

Shuttle Run

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Outdoor or studio cones. Change of direction.

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Jumping Jack

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The warm-up everyone knows and still rushes.

Medicine Ball Slam

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Power into the floor. Useful before bag rounds.

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Boxing Bag Round

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The heavy bag. Skill first. Power later. Hands back to the guard every time.

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Shadow Boxing

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The round before the bag. Footwork, guard, jab-cross-hook without a target to hide behind.

Standing Calf Raise

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Full stretch, full squeeze. The calf work people bounce and then wonder why nothing grows.

Lying Leg Curl

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Hamstring isolation. Control the return — that is where the work and the risk both live.

Leg Extension

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Quad pump. A tool. Not a squat. Soft at the top, honest range.