Exercise library

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

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

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

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

Stable overhead work when the standing press still scares you.

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

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

Overhead press without a bar. Home and travel default.

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

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

Triceps mass and lockout for the regular bench.

The friendliest overhead pattern. One-arm or two.

Chest isolation that does not need a pec-deck.

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

Side delts. Light bells, honest range.

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

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

Simple triceps work after presses.

Long-head triceps. Mind the elbows.

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

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

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

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

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

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

Dead-stop row. Honest. No bounce.

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

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

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

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

Supinated pull. Easier for most, more biceps.

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

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

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

Upper traps. Straight up, no roll.

Neutral-grip curl. Elbow-friendly.

The classic. Strict.

Removes the cheat. Respect the bottom.

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

Constant tension curl. Easy to keep strict.

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

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

The teaching squat. Everyone starts here.

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

Simple, brutal, usable outdoors.

Kinder on the knees than walking lunges for most.

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

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

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

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

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

Isometric quad work. Simple. Honest.

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

Floor hinge. Teaching tool and high-rep finisher.

Balance plus hinge. Use a wall the first month.

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

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

Cable hinge. Easy to feel the glutes.

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

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

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

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

Lateral brace. The side people skip.

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

Anti-rotation on all fours. Quiet hips.

The first hanging abs pattern.

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

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

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

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

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

One-sided carry. Stops you from leaking sideways.

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

Gymnastics brace. Low back glued down.

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

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

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

Legs, hinge, arms. In that order.

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

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

Simple pulse-raiser and finisher.

Waves, slams, matching bag days.

Jump to a box you can stick. Step down.

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

Outdoor or studio cones. Change of direction.

The warm-up everyone knows and still rushes.

Power into the floor. Useful before bag rounds.

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

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

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

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

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