WHY BRACING MATTERS One of the most common areas for improvement in beginner and advanced progressions can be addressed by utilizing proper breathing and bracing techniques or optimizing current habits. Roughly, the average human breathes 23,000 times per day, and the strength athlete even more. During heavy resistance movements, proper bracing achieves an increase of…
High-Bar Squat
A squat where the bar is placed higher on your traps compared to a traditional low bar squat, where the bar is placed above your rear-delts. The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps.
For full squat tutorial, see our Extended Video Library or written guides on this movement.
Substitutions
Quad-dominant barbell squat variations (front squat, safety bar squat, etc.); other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.)
Front Squat
Unrack the bar across your shoulders, placing it as close to your throat as possible. Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts.
Bend at the knee and the hip, placing an emphasis on knee flexion as it will travel farther in front of the knee than your back squat variation. Keep the torso as upright as possible and continue to keep the elbows high.
Substitutions
Quad-dominant barbell squat variations (high-bar squat, safety bar squat, etc.)
Goblet Squat
Holding a dumbbell or kettlebell in front of your chest, perform squats to depth while keeping an upright torso.
Substitutions
Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat
Belt Squat
Straddle two blocks and hang the weight of a weight-loaded belt between your legs. Perform squats to depth while keeping an upright torso
Substitutions
Front loaded (DB, KB, barbell) squat
Hip Thrusts
Roll the bar so it is over your hips. Support your mid back perpendicular to a bench. Drive through the feet to extend the hips in line with the torso.
Substitutions
Glute bridge variations (banded, single leg, etc.)
Band Abducted Squats
With a band on your legs above your knees, perform squats while maintaining tension in the band. Press into the band by pushing the knees out in the squat.
Substitutions
Clamshells + Squat variation performed back-to-back
Pause Squats
Pause at the bottom of the squat, maintaining tension in the legs and lower back and keeping position throughout the pause. Press back up by pushing your feet into the floor and your shoulders back into the bar.
Substitutions
Paused barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.); Pause lower body compound exercises (leg press, hack squat machine, goblet squat, etc.)
1.25 Squats
Perform the eccentric portion of the squat, after getting out of the hole of the squat on the way up, change directions and return to the bottom, then stand all the way back up to complete the rep.
Substitutions
One and a quarter barbell squat variations (low-bar, high-bar, front squat, safety bar squat, etc.)
Bulgarian Split Squat
In a lunge position with back leg supported on a bench and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position on front leg and squeeze quadriceps to stand back up.
Substitutions
Walking lunge, DBbox step-ups
Single-Leg Leg Press
On the leg press machine, load weight appropriately. Push upward, unlock the safeties, and lower the sled to a comfortable depth. From there, push back up to perform a repetition. Repeat
Substitutions
Lunge variations; Split Squat variations; Cossack squat; any other unilateral lower body exercises.
DB Box Step Ups
With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. Lower down and repeat for the prescribed reps, then switch legs and repeat.
Substitutions
Split Squat Variations, Lunge Variations; Any other unilateral lower body exercises
Bench Press
Your competition (or strongest) style bench press. Perform these with your strongest grip width, maintaining head, shoulder, and hip contact with the bench and your feet pressed on the floor unless specified otherwise (e.g. Feet Up Bench Press). For full bench press tutorial, see our How to Bench video, our Extended Video Library or written guides on this movement.
Substitutions
Barbell Bench Press Variations (competition-style, close grip, wide grip, incline, decline, etc.); Push Up Variations; DB Bench Press Variations; Machine Pressing variations or any other upper body pressing movements.
Close Grip Bench Press
A moderately (1-4″ per hand) narrower grip than your competition style grip. Lower the bar to your chest with control (aim to tuck your elbows a little bit closer to your torso than a normal bench press) and press back up to lock out. Set up with your shoulders and butt on the bench and feet on the floor as normal, unless specified (e.g. feet up close grip bench press).
Substitutions
Swiss/football bar bench, Neutral grip DB press
DB Bench
Flat bench press with dumbbells
Substitutions
Pushup, flye, and cable crossover variations
DB Incline Bench
Use an incline bench, or angle a flat bench with plates or blocks. Bench press with dumbbells, maintaining form through each rep.
Substitutions
Incline Barbell Bench Press; Pushups; Flye; and Cable Crossover variations
Board Press
Use a bench block or board to limit the range of motion of the bench press. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Can also be done with a partner holding the board on your chest.
Substitutions
Pin press, Spoto press
T-Shirt Press
Lower the bar slowly and touch your shirt as lightly as possible
Substitutions
Spoto press, pin press
Spoto Press
Unless noted otherwise, set up in a competition style bench press. Control the descent of the bar path, and pause the bar before it makes contact, about 1 inch away from your chest. Maintain tension during the pause, and explode back up to complete the rep.
Substitutions
Board press, t-shirt press
Bench (3s pause)
Pause for 3 seconds at the bottom of the bench press
Substitutions
Pin press, t-shirt press, DB bench press
Kroc Rows
With one hand and one knee on a flat bench, row a dumbbell in the opposite hand from the bottom of your range of motion to the lower rib cage
Substitutions
DB Row, cable row, chest supported row
Deadlift
Competition style deadlift. This can either be conventional, or sumo position. For full deadlift tutorial, see our How to Deadlift video, our Extended Video Library or written guides on this movement.
Set up with the bar above your midfoot (aim for you mid-shoelaces), and get into the start position by reaching down with your arms straight down while hinging at the hip and bending slightly at the knee. Shins should be close to perpendicular to the floor at the start of the pull. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible.
Substitutions
Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts)
Good Mornings
Unrack the bar with it in a low bar position. Walkout, and hinge at the hip by pushing your hips back while the bar and shoulders travel down, aiming to descend until your torso is near parallel to the ground. Control the descent and speed. Slight bending at the knee is ok to reach proper hip hinge.
Substitutions
Barbell loaded or banded; Back extensions; Reverse hyperextensions; Stiff-Leg or Romanian Deadlifts
Stiff-Leg Deadlifts
Set up in a conventional deadlift position. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Do not completely lockout knees, but take note to keep legs more straight. Can be loaded with barbell, DB, KB.
Substitutions
Romanian Deadlifts, good mornings
Sumo
Refer to our Video Library and written resources for more information on this more technical lift.
Set up with feet wide and hands inside of legs. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Tighten the upper back, brace the core, then pull the bar from the ground up to the hips. Think about pushing the feet through the floor while keeping the barbell as close to your body as possible. Extend the knee and then open the hips in rapid concession.
Substitutions
Sumo KB/DB deadlifts, other Barbell deadlift variations (conventional, trap bar)
Romanian Deadlift (RDL)
Set up with your feet shoulder width apart, toes pointed forward. Shins should be close to the bar, similar to the deadlift position. Pick the barb ell up by focusing in the hip hinge, and keeping the back neutral through the entire movement. Maintain a slight bend in the knee, and push the hips back so you feel a stretch in the hamstring and glute activation.
Substitutions
Trap bar deadlift, sumo KB deadlift
Deficit Pulls
Stand on an elevated plate/board/block and perform your competition style deadlift with the additional range of motion.
Substitutions
Pause deadlifts, tempo deadlift
Low block pulls
Set up the barbell on low blocks so the bar is below the knees. Deadlift starting from that position
Substitutions
Pause deadlifts, tempo deadlift
Cable Pull-Throughs
Lower cable machine to lowest rung. Standing with your back to the cable, straddle the cable and pull the handles through your legs and lockout the hips
Substitutions
Hip thrusts, glute kickback, back extensions (shoulders rounded)
Deadlift (3s Negative)
Standard deadlift with a tempo descent that takes 3 seconds from the top of the deadlift down to the floor
Substitutions
Tempo deadlifts
Split Stance RDL
Set up in a staggered stance, and soften the front knee slightly. Put your weight on the front foot and hinge at the hip and push your hips back. The back foot should support like a kickstand. Control your slow negative and keep your back flat.
Substitutions
Single leg RDL, Single Leg Press, Split squat variations, Lunge variations, Single Leg Hamstring Curls, other unilateral lower body work
DB RDLs
Perform a romanian deadlift using DBs in each hand rather than a barbell. Try to maintain constant tension throughout the set, not resting the DBs until all reps are completed.
Substitutions
Barbell RDLs, split stance RDL
Single-leg DL
Standing on one leg with knee slightly bent, perform a stiff legged deadlift, extending the free leg behind you for balance.
Substitutions
Unilateral hip hinge, split stance DL
Lat Pull Downs
On cable pulldown machine, choose a long handle. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to below your chin. Try to tuck your elbows in towards your ribs as you pull the bar down, better engaging your lats. Perform these with an overhand grip unless specified otherwise, such as neutral grip or supinated/underhand grip.
Substitutions
Lat Pull Over (DB or Cable); Vertical Pulling movements (Pull Ups, Chin Ups); Horizontal Pulling movements (DB Rows, Barbell Rows, Inverted Rows, Chest Supported Rows, etc.); Any other back or lat focused exercises.
Seated DB OHP
Get in an upright seated position with a dumbbell in each hand. Elbows should be in a 90degree angle at the start position. Push DB and fists up to the ceiling, completing the rep when elbows are locked out overhead. Return to start position and repeat.
Can be completed with back support on an adjustable bench press or without. Back support may help form at higher intensities.
Substitutions
Standing OHP, Barbell OHP, single arm DB OHP
Barbell Rows
In a bent position with back parallel to the floor and knees slightly bent, row the bar by pulling it to the lower chest. Control the bar throughout the movement
Substitutions
DB Row, Hammer Strength Row, Inverted row, Landmine T-Bar row
Cable Pullover (straight bar)
Standing facing the cable machine, grab the bar with an overhand position in line with shoulders, pull the bar down sqeezing shoulder blades and keeping the core tight. When the bar reaches your hips, pause and control the movement back to the starting position
Substitutions
Pullover with any cable attachment, DB pullover lying down on bench or on decline
DB Rows
Using a bench or box, place same side knee and hand on the surface. Extend free arm straight down with the dumbbell and bring dumbbell back to your hip. Can also be performed with a KB, or with both legs on the floor creating a tripod between your legs and supporting hand.
Substitutions
Single arm cable row, single arm lat pull down
Face Pulls
Facing a cable machine, set the pulley to the highest setting and use a rope or split handle attachment. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. Control the cable on the way back to the start position
Substitutions
Band pullaparts, cable high row, ITWY
Cable/Chest-Supported Rows
Use an incline bench or setup to support the chest so you can take your lower back out of the movement. Keep feet on the ground or straddle the bench to get into position.
Grab the bar/DB/KB or cable and row by moving the weight back towards the hip. Control the weight to return to the start position.
Substitutions
DB row, inverted row, barbell row, any other horizontal pulling variations or machines
Rear-Delt Flyes
With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Squeeze the shoulder blades together and raise each dumbbell out and up away from the torso. Control the weight on the way back to the bottom
Substitutions
ITWY, band pull aparts, face pulls
Lat Pull Over
Laying on a flat bench, hold a dumbbell with arms extended over eye level. Lower the weight down to parallel to your head by isolating the lats, and return to the start position.
Substitutions
DB Pullover lying down or on decline
Pendlay Rows
In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest and return the bar back to the floor
Substitutions
Barbell row, Kroc rows, chest supported rows, seated cable row
Hammer Curls
Perform curls using DBs or a neutral grip bar. Keep your palms facing together throughout the entire movement.
Substitutions
Neutral Grip Curls; Cable Curls; Machine Curls; Any other bicep variation
Alt. DB Curls
Using DBs, perform curls alternating each arm. Keep bicep and elbow close to torso and control the weight through the entire movement. Can be performed standing or seated, if not specified.
Substitutions
EZ bar curls, hammer curls, cable curl
Overhead Tricep Extension
Holding a weight above your head with your arms extended, bend at the elbow to lower the weight with control behind your head. Return the weight to an extended overhead position. This variation can be performed with DB, EZ Bar, Cables (rope/V-handle), as well as standing or seated if not specified.
Substitutions
Cable push downs, Skullcrushers; any other tricep-specific exercise
Barbell Curls
Stand and hold a barbell with an underhand grip, palms facing away from your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Substitutions
EZ bar curls, alt. DB curls, hammer curl
Inverted Rows
With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced bench press-width apart. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. To scale this movement, bring your feet closer (easier) or further away/elevated (harder). Can also be performed with a TRX or Rings.
Substitutions
DB Row, cable row, chest supported row
Bench Dips
Facing away from a bench, place your palms on a bench behind your body and your feet flat on the floor, bending 90-degrees at the hip and knee. Lower your body until your elbow joint passes 90-degrees, and then press yourself back up to extension using your triceps.
Substitutions
OH tricep extension, tricep push-downs, skullchrushers
Plank
In pushup position with forearms on the ground, maintain neutral spine by tucking the ribs and squeezing the glutes and abdominals. Maintain that position for prescribed amount of time. Scale by balancing on hands only, forearms only, or on an unstable surface like a Bosu ball or suspension system like TRX.
Substitutions
Side plank, L-sit
Suitcase walk
Hold a weight (kettlebell, dumbbell, etc) with one hand and walk. Switch hands with the weight and walk the same distance back. Carries are always counted by time, so do not rush. Control your pace and do your best to keep your hips and shoulders square and balanced despite the resistance in one hand.
Substitutions
Any unilateral heavy carry; KB/DB Windmills; Side Planks
Ab or Barbell Rollouts
Demo Here
Set up a loaded barbell or use an ab-roller. Start in a kneeling position with enough room to extend forward. Initiate by pushing the bar/roller forward away from your thighs. Control the speed and distance the roller travels by engaging the core. You should feel a light stretch in the abdominals. Keep ribs down and glutes tucked, being sure not to get into a hyperextended spine position. Attach a band to the bar and fixed behind you to scale this movement easier, and a band to the bar fixed in front of you to scale this movement harder.
Substitutions
Hanging Leg Raises; L-Sit; Planks; Sit-Ups; Cable Crunches; Any other abdominal flexion exercise
Band Pullaparts
Hold a band in with both hands and extend arms in front of you. Raise hands to eye level. Squeeze the shoulder blades together and separate the band in a fly-motion. Option to supinate grip (palms facing up) for a reverse or underhand band pull-apart.
Substitutions
Face pulls; Rear Delt Flyes; Prone or Incline I-T-Y-W; any upper back/shoulder health/external rotation movements
McGill Big 3
Birddog Demo Here; Side Plank Demo Here
A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dog
Curl Up: Lie on your back with one knee bent and the other extended on the floor. Raise your head a few inches off the ground and hover the extended leg at the same time. Hold the position for 10 seconds, then relax and switch sides.
Side Plank: Get into a side plank position and hold for 8-10 seconds, and roll over on the opposite forearm to switch sides.
Bird-Dog: Start in a quadruped position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Switch opposite arm/opposite leg. Hold each position for 3 seconds.
Substitutions
Any core series (deadbugs, bird-dogs, planks, l-sit, hanging leg raises)
KB Windmills
Take a wide stance, and angle feet. Press kettlebell or dumbbell overhead in one hand. Keep the elbow overhead locked out at all times, push the hips back and away from the direction of the toes. Hinge at the hips and reach towards the floor with your free hand. Ok to touch shoes or shin if you cannot reach the floor. Keep your eyes on the kettlebell at all times.
Substitutions
DB Windmill, turkish getup, half getup
Bird Dogs
Start in a quadruped position. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Switch opposite arm/opposite leg. Hold each position for 3 seconds.
Substitutions
Deadbugs, planks
Back Extensions
On a GHD machine or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor.
Substitutions
Good mornings; Supermans; Reverse Hyperextensions; Romanian Deadlifts;
Deadbugs
Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. You can opt to extend legs for a more difficult variation. Tuck ribs down and press lower back into the floor.
Lower one arm back behind your head and the opposite leg down towards the floor. Control the descent and do not make contact with the ground. Instead over arm and leg over the ground. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Switch sides and perform same exercise with opposite arm and opposite leg.
Substitutions
Birddogs; V-situps; hollow body holds
Turkish Get-Up Position Repeats
Turkish Get-Up
Starting Position: Lie on the floor with one kettlebell in one hand. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your free arm out, palm pressing into the ground.
Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Shift the weight onto the forearm and transition to your hand.
Raise the hips into a bridge, then sweep your extended leg under onto your knee.
Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand.
Reverse all steps to come back to the starting position.
Substitutions
Half Get-Ups; Turkish Get-Up Position Repeats; Windmills (standing or half kneeling); Suitcase Walks
Shoulder Pass Through
Hold a PVC pipe, broom, or band in front of your body with arms extended straight. Lift the implement up and over your head. Externally rotate your shoulders and continue to bring the pipe behind your back. Then reverse the movement to bring the pipe in front of your body again.
Keep ribcage pulled down and avoid overextension of the back. Make the movement easier with a wide grip, or more difficult with a narrow grip.
Substitutions
Reverse grip shoulder pass through, Around the World, Down Dog Position
Half Kneeling Windmill
This progression is best for strength in the Turkish Getup. Start in a half kneeling position. Hold a kettlebell overhead, keeping your eyes on the kettlebell.
Rotate your trunk towards the ground to touch the floor with your free hand. Place your weight on the free hand and then reverse the movement by raising the torso and punching the kettlebell back up to the ceiling.
Substitutions
DB Windmill, turkish getup, half getup, suitcase walk, side planks
Around the World
Grab a PVC pipe, broom, or band in front of your body with arms locked out. Slowly rotate one arm overhead, bringing the PVC pipe over and around your head and body. Follow the revolution with the other arm and repeat. Continue in one direction for prescribed reps, and then reverse directions.
Substitutions
Shoulder Passs Through, Reverse grip shoulder pass through, Down Dog Position
Single Arm DB Bench Press
Lie flat on the ground with a dumbbell in one hand. Extend your free hand out to your side for stability, or use a rack or piece of equipment to press into.
Slowly pull the dumbbell down to the body as you would in a normal bench press. Return the dumbbell to the top of the movement. Can be performed on either a bench or on the floor, if not specified.
Substitutions
Single arm fly and cable crossover variations
Half Get-Up
Starting Position: Lie on the floor with one kettlebell in one hand. Bend the knee on the same side as your kettlebell and press that foot into the ground. Extend your free arm out, palm pressing into the ground.
Punch the kettlebell upward and forcefully press your extended arm into the floor so your torso rises up. Shift the weight onto the forearm and transition to your hand.
Raise the hips into a bridge. Hold that position for one count, then reverse all steps to come back to the starting position.
Substitutions: Turkish Getup, Kneeling Windmill, Windmill
Banded Lateral Walk
Place a glute band just above or just below the knees. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Take small steps laterally on one side and complete all reps. Then switch sides.
Substitutions
Monster walk, clamshells, fire hydrants
Glute Ham Raise
Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. Start with the torso perpendicular to the floor and squeeze the hamstrings and glutes to lower until the torso is parallel to the floor.
Return to start position by pulling up with the hamstrings. Avoid breaking at the hip and hyperextending through the spine.
Substitutions
Assisted GHR (with band), Hamstring Curl
Strict Pull-Up
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Substitutions
Lat-pull down, assisted pull-ups, chin-ups, negative pull-ups
Negative Pull-Up
Grip a pull-up bar slightly wider than hip width apart, palms facing away from your face (supinated grip). Complete either a strict pull-up, or jump up to hang with biceps flexed, and chin over the bar. Slowly descend for desired amount of time, ensuring the range of motion, and time are evenly spaced out.
Substitutions
jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups
Monster Walk
Place a glute band just above or just below the knees. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance.
Take short steps by bringing the heel towards the midline, then pushing the foot back out diagonally. Alternate steps between left and right.
Substitutions
Monster walk, clamshells, fire hydrants
Overhead Press (OHP)
Setup a barbell on a squat rack at shoulder height. Unrack the barbell and walk out from the rack. Press the bar up over the head, pushing your head forward once the barbell passes eye level. For a more comprehensive overview, check out our longer YouTube video below.
Substitutions
Standing OHP, Barbell OHP, single arm DB OHP
Scap Pull-Up
Start in a normal pull-up position. From a full hang, draw the scapula down and together, raising your body slightly. Do not bend the elbows. The range of motion is only a few inches.
Substitutions
Scap push-up
Clamshells
Lie on your side with legs stacked and knees bent at a 45-degree angle. Keep feet in contact with each other and raise upper knee as high as possible, without moving the hips or pelvis. Keep lower leg in contact with the floor.
Substitutions
Fire hydrants, banded lateral walk, monster walk
Fire Hydrant
Start on a quadruped position on hands and knees. Keep knee in a bent position and move the knee away from the midline of the body. Pause at the top of the motion and return to the starting position.
Substitutions
Clamshells, banded lateral walk, monster walk
Banded Shuffle
Place a short band around both feet. Create tension in the band by taking a slightly wider than hip width stance, and bend the knees to get in an athletic stance. Take small steps laterally on one side and complete all reps. Then switch sides.
Substitutions
Banded lateral walk, Monster walk, Clamshells, Fire Hydrants
Strict Chin-Up
Grip a pull-up bar at shoulder width apart, palms facing towards you (pronated grip). Hang from the bar, and pull yourself up by pulling elbows down to the floor and flexing biceps. Continue pulling until your chin passes the bar. Descend back to the start position and repeat.
Substitutions
Neutral grip lat pull-down, assisted chin-ups, negative chin-ups, weighted chin-ups
Band Abducted Goblet Squat
With a glute band just above the knees, hold a dumbbell or kettlebell in front of your chest. Perform squats to depth while keeping an upright torso and maintaining tension on the band throughout the repetition (so that your knees do not collapse inwards).
Substitutions
Front loaded (DB, KB, barbell) squat; Belt Squats; Leg Press or Hack Squat; Banded Lateral Walks or Monster Walks
Bear Crawl
Start in a quadruped position and curl toes under to press into feet and hands at the same time to raise the knees. Slowly move opposite hand and knee to move forward and then backwards. This is a core activation movement. Tuck the pelvis under and ribs down.
Substitutions
Bird dogs, deadbugs
Blackburns
Start lying face down (prone) on the floor or bench. Raise both arms overhead with a slight bend in the elbow. Keep thumbs up towards the ceiling. Retract your shoulder blades. Slowly and with control, lower your hands in a circular motion as far as comfortably possible. Once you cannot lower the arms further in this position, rotate your arms (aiming to keep your shoulders retracted through this rotation) and complete the repetition when your hands reach the small of the back. Return to start position.
Substitutions
Face Pulls; Prone I-T-Y-W; Rear Delt Flyes; Band Pull-Aparts; Any other upper back, shoulder health, and external rotation exercises.
Cossack Squat
Take a wide stance and descend into a squat while shifting your weight on the active leg. Keep the opposite leg straight and out to the side. Keep the heel or entire foot on the ground. Option to hold arms out for balance.
Substitutions
Alternating Side Lunge; Pistol squat; Single Leg Press; any other unilateral lower body movement.
DB Lateral Raise
With a dumbbell in each hand, slowly lift weights out to the side until your arms are parallel with the floor. Lower back down and repeat.
Substitutions
Cable lateral raise; Overhead Pressing variations; any other shoulder exercises
Deficit KB Stiff Leg Deadlift
Stand on an elevated plate/board/block and perform a kettlebell deadlift with an increased range of motion. Since this is a stiff leg deadlift, aim to maintain the angle in your knees and reach depth by pushing your hips back, hinging at the hip and lowering the weight while maintaining a strong, rigid torso position.
Substitutions
Romanian Deadlift (BB or DB), Stiff-legged deadlift, Good Mornings, Reverse Hyperextensions, Glute Ham Raise
EZ Bar Curls
Stand and hold an EZ Curl barbell with an underhand (supinated) grip, palms facing up/away from your body. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Lower and repeat for reps.
Substitutions
Barbell curl, Cable Curls (V-Bar or EZ Bar attachment) Alternating DB curls, Hammer Curl
Front Foot Elevated Split Squat
In a split squat position with front foot supported on an elevated surface (aim for 2-6″) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up.
Substitutions
Split Squat Variations; Lunge Variations; Box Step-Up Variations, any other unilateral lower body exercises
Front Plate Raise
In a standing position, hold a dumbbell in each hand. Keeping the arms extended and in front of the body, raise the dumbbells to shoulder height. Lower back down to the start position and repeat.
Substitutions
Plate front raise, Cable front raise
Hamstring Curl
To be performed on a machine (seated or lying); using a band (examples here); or using a swiss ball (as demonstrated above), perform a hamstring curl as strict as possible. These are to be performed with both legs together, unless specified otherwise (e.g. single leg hamstring curl).
Substitutions
Examples linked above (banded, Lying DB weighted, Bridged Towel Hamstring Curls, Nordic Curls); Other hamstring focused exercises (Glute Ham Raise, Romanian or Stiff-Leg Deadlift, etc.)
Inchworms
Start in a standing position and bend down to touch the toes. Walk the hands out away from your body into plank position, then walk the feet to meet the hands. Repeat. If space is limited, perform these moving forwards and backwards rather than down a line.
Prone I-T-Y-W
Perform these lying face down flat on the floor or on a bench, unless specified otherwise (e.g. Incline would be face down on an Incline bench). Start with your arms down by your side and palms facing up. Retract your shoulder blades and reach your palms to the ceiling (this is the “I” movement of the exercise).
Perform this movement for the prescribed number of repetitions, then bring your arms out to the side, externally rotating your arms and making a “T” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then bring your arms out at a 45-degree angle from your body (making a “Y” with your body. Retract your shoulder blades and raise your thumbs towards the ceiling.
Repeat for the prescribed number of repetitions, then (while holding your shoulder blades retracted), tuck your elbows back towards your torso until your arms make a “W” shape). Repeat for the prescribed number of repetitions, then rest.
Substitutions
Blackburns; Face Pulls; Band Pull-Aparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises.
Reverse Lunge
Starting standing upright with feet together, reach one foot back and perform a lunge. Return both feet together, and then repeat with the other foot. Alternate for the prescribed repetitions. Can be performed bodyweight or weighted (typically with DBs or KBs).
Substitutions
Lunge variations; Split Squat variations; Box Step Ups; Split Stance or Single Leg Deadlift; Single Leg Press, Extension, or Curl; any other unilateral lower body movement.
Scap Push-Up
Seated Shrug
Sitting on a box or bench with a slight torso angle forward, perform shrugs for the prescribed number of repetitions, pinching your shoulder blades back and together and aiming to reach your shoulders up to your ears. Can be performed with a DB or EZ Curl Bar behind your legs.
Substitutions
Standing or Machine Shrug variations; Heavy Farmer Walks or Yoke Carries
Split Squat
Sun Salutation
Walking Lunges
Starting with feet together, take a step forward and perform a lunge. As you come back up, bring your rear foot forward to meet your front foot. Repeat with the alternate leg leading. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position).
Substitutions
Split squat variations; Lunge variations; Step Ups; Any other unilateral lower body movement (single leg press, single leg glute bridge, etc.)
Skullcrushers
Laying on a bench, hold a weight (typically DBs or an EZ bar) above your body directly above your shoulders. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping a few inches above your face. Then reverse the movement and return the weight to the start position.
Substitutions
Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises
Leg Press
Using a leg press machine, load weight appropriately (taking warm up jumps to your working weight as needed). Push upward, unlock the safeties, and lower the sled working through as full of a range of motion as possible. Once you’ve reached this depth, push back up to perform a repetition.
Substitutions
Any barbell squat variations (low bar, high bar, safety bar); Lower body compound movements or machines (hack squat machine, smith machine squat, hip thrust, goblet squats, etc.)
Prone Incline DB Curls
Lying face down on an incline bench, hang your arms straight up and down (perpendicular to the floor). Holding DBs in each hand and keeping your upper arms still, perform curls. Aim to minimize arm movement above the elbow, and focus on squeezing your biceps to perform your curls.
Substitutions
Machine or Cable Curls; EZ bar Curls; Hammer Curls; Any other bicep variations
Tricep Pushdowns
Stand upright in front of a cable machine, lat pull down, or band attached overhead. Starting with your arms slightly in front of you and your elbows pointed down, perform tricep pushdowns. Without moving your upper arm, hinge at the elbow and press down in a controlled manner, then reverse the movement and return the weight to the start position. Can be performed with a straight bar, rope, v-bar, or band.
Substitutions
Skullcrushers; OH Tricep Extension; Dips; Any other tricep exercises
Alternating Side Lunge
Starting from an upright position with both feet together, take a step out wide with one leg into a wide stance and descend into a squat while shifting your weight to the active leg. Keep the opposite leg straight and out to the side. Keep the heel or entire foot on the ground. Can be performed bodyweight, holding a KB (goblet style), holding DBs in each hand, or loaded with a BB (either on your back or in a front-rack position)
Substitutions
Cossack Squat; Pistol squat; Single Leg Press; any other unilateral lower body movement.
Side Plank
Laying on the ground on your side, raise your hips off the ground while planting your feet and your forearm. Aim to maintain a neutral spine and create a straight line from your feet through your head. Maintain that position for prescribed amount of time. Scale by raising up to your hand (with a straight arm and locked elbow), or elevating your feet on a bench or unstable surface (bosu ball, TRX, etc.).
Substitutions
Plank, Windmills, Turkish Getups, Suitcase Carries
