Exercise Library
Step-by-step technique, target rep ranges, and progression guidance for every movement in the MuscleBuddy programming engine. Search by name, or filter by muscle, equipment, movement pattern and difficulty to find exercises that fit your training goal.
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413 exercises
Barbell Bench Press
Chest · Barbell · 6–8 reps
Incline Barbell Bench Press
Chest · Barbell · 8–10 reps
Dumbbell Bench Press
Chest · Dumbbell · 8–12 reps
Incline Dumbbell Press
Chest · Dumbbell · 10–15 reps
Cable Fly
Chest · Cable · 12–15 reps
Dumbbell Fly
Chest · Dumbbell · 12–20 reps
Push-Up
Chest · Bodyweight · 10–20 reps
Conventional Deadlift
Back · Barbell · 4–6 reps
- Barbell Row Back · Barbell · 6–10 reps
- Pull-Up Back · Bodyweight · 5–10 reps
- Lat Pulldown Back · Machine · 8–12 reps
- Seated Cable Row Back · Cable · 8–12 reps
- Dumbbell Row Back · Dumbbell · 8–12 reps
- Straight-Arm Pulldown Back · Cable · 12–15 reps
- Dumbbell Pullover Back · Dumbbell · 12–20 reps
- Face Pull Traps · Cable · 12–20 reps
- Overhead Press Shoulders · Barbell · 6–8 reps
- Dumbbell Overhead Press Shoulders · Dumbbell · 8–12 reps
- Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Cable Lateral Raise Shoulders · Cable · 12–20 reps
- Rear Delt Fly Shoulders · Dumbbell · 12–20 reps
- Barbell Curl Biceps · Barbell · 8–12 reps
- Dumbbell Curl Biceps · Dumbbell · 10–15 reps
- Hammer Curl Biceps · Dumbbell · 10–15 reps
- Cable Curl Biceps · Cable · 10–15 reps
- Tricep Pushdown Triceps · Cable · 10–15 reps
- Overhead Tricep Extension Triceps · Dumbbell · 10–15 reps
- Skull Crusher Triceps · Barbell · 8–12 reps
- Tricep Dip Triceps · Bodyweight · 8–15 reps
- Close-Grip Bench Press Triceps · Barbell · 8–12 reps
- Barbell Back Squat Quads · Barbell · 5–8 reps
- Leg Press Quads · Machine · 8–15 reps
- Bulgarian Split Squat Quads · Dumbbell · 8–12 reps
- Goblet Squat Quads · Dumbbell · 10–15 reps
- Leg Extension Quads · Machine · 10–15 reps
- Romanian Deadlift Hamstrings · Barbell · 8–12 reps
- Leg Curl Hamstrings · Machine · 10–15 reps
- Dumbbell Romanian Deadlift Hamstrings · Dumbbell · 10–15 reps
- Barbell Hip Thrust Glutes · Barbell · 8–15 reps
- Cable Kickback Glutes · Cable · 12–20 reps
- Standing Calf Raise Calves · Bodyweight · 12–20 reps
- Seated Calf Raise Calves · Dumbbell · 12–20 reps
- Crunch Abs · Bodyweight · 15–25 reps
- Cable Crunch Abs · Cable · 12–20 reps
- Hanging Leg Raise Abs · Bodyweight · 10–15 reps
- Barbell Shrug Traps · Barbell · 10–15 reps
- Dumbbell Shrug Traps · Dumbbell · 12–20 reps
- Wrist Curl Forearms · Dumbbell · 12–20 reps
- Hip Adduction Machine Adductors · Machine · 12–20 reps
- Copenhagen Plank Adductors · Bodyweight · 20–45 reps
- Seated Hip Abduction Machine Abductors · Machine · 12–20 reps
- Side-Lying Hip Abduction Abductors · Bodyweight · 15–25 reps
- Neck Curl Neck · Bodyweight · 12–20 reps
- Neck Extension Neck · Bodyweight · 12–20 reps
- Oblique Crunch Obliques · Bodyweight · 12–20 reps
- Side Plank Hip Dip Obliques · Bodyweight · 10–20 reps
- Decline Barbell Bench Press Chest · Barbell · 6–10 reps
- Smith Machine Bench Press Chest · Machine · 6–10 reps
- Machine Chest Press Chest · Machine · 8–12 reps
- Paused Bench Press Chest · Barbell · 3–6 reps
- Incline Smith Machine Press Chest · Machine · 8–12 reps
- Single-Arm Cable Fly Chest · Cable · 12–15 reps
- Pec Deck Machine Fly Chest · Machine · 12–15 reps
- Decline Push-Up Chest · Bodyweight · 10–20 reps
- Diamond Push-Up Triceps · Bodyweight · 8–15 reps
- Chest Dip Chest · Bodyweight · 8–15 reps
- Wide-Grip Pull-Up Back · Bodyweight · 5–10 reps
- Chin-Up Back · Bodyweight · 5–10 reps
- Single-Arm Lat Pulldown Back · Machine · 10–15 reps
- Wide-Grip Lat Pulldown Back · Machine · 8–12 reps
- Reverse-Grip Lat Pulldown Back · Machine · 8–12 reps
- Chest-Supported Machine Row Back · Machine · 8–12 reps
- Pendlay Row Back · Barbell · 5–8 reps
- T-Bar Row Back · Barbell · 8–12 reps
- Meadows Row Back · Barbell · 8–12 reps
- Seated Machine Row Back · Machine · 8–12 reps
- Rack Pull Back · Barbell · 5–8 reps
- Deficit Deadlift Back · Barbell · 4–6 reps
- Paused Deadlift Back · Barbell · 3–5 reps
- Inverted Row Back · Barbell · 8–15 reps
- Trap Bar Deadlift Back · Barbell · 5–8 reps
- Smith Machine Overhead Press Shoulders · Machine · 8–12 reps
- Machine Shoulder Press Shoulders · Machine · 8–12 reps
- Single-Arm Dumbbell Overhead Press Shoulders · Dumbbell · 8–12 reps
- Arnold Press Shoulders · Dumbbell · 8–12 reps
- Machine Lateral Raise Shoulders · Machine · 12–20 reps
- Single-Arm Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Reverse Pec Deck Shoulders · Machine · 12–20 reps
- Cable Rear Delt Fly Shoulders · Cable · 12–20 reps
- Barbell Upright Row Shoulders · Barbell · 10–15 reps
- Incline Dumbbell Curl Biceps · Dumbbell · 10–15 reps
- Concentration Curl Biceps · Dumbbell · 10–15 reps
- Reverse Curl Biceps · Barbell · 10–15 reps
- Cable Hammer Curl Biceps · Cable · 10–15 reps
- Bayesian Cable Curl Biceps · Cable · 10–15 reps
- Preacher Curl Biceps · Barbell · 8–12 reps
- EZ-Bar Curl Biceps · Barbell · 8–12 reps
- Rope Tricep Pushdown Triceps · Cable · 10–15 reps
- Reverse-Grip Tricep Pushdown Triceps · Cable · 10–15 reps
- Single-Arm Cable Pushdown Triceps · Cable · 12–15 reps
- Overhead Cable Tricep Extension Triceps · Cable · 10–15 reps
- Dumbbell Skull Crusher Triceps · Dumbbell · 10–15 reps
- Machine Dip Triceps · Machine · 8–15 reps
- JM Press Triceps · Barbell · 6–10 reps
- Front Squat Quads · Barbell · 5–8 reps
- Pause Squat Quads · Barbell · 3–6 reps
- Pin Squat Quads · Barbell · 3–6 reps
- Smith Machine Squat Quads · Machine · 8–12 reps
- Hack Squat Quads · Machine · 8–15 reps
- Safety Bar Squat Quads · Barbell · 5–8 reps
- Belt Squat Quads · Machine · 8–15 reps
- Zercher Squat Quads · Barbell · 6–10 reps
- Single-Leg Press Quads · Machine · 10–15 reps
- Pistol Squat Quads · Bodyweight · 5–10 reps
- Walking Lunge Quads · Dumbbell · 8–12 reps
- Reverse Lunge Quads · Dumbbell · 8–12 reps
- Dumbbell Step-Up Quads · Dumbbell · 8–12 reps
- Single-Leg Extension Quads · Machine · 10–15 reps
- Single-Leg Curl Hamstrings · Machine · 10–15 reps
- Nordic Hamstring Curl Hamstrings · Bodyweight · 5–10 reps
- Glute-Ham Raise Hamstrings · Machine · 6–12 reps
- Good Morning Hamstrings · Barbell · 8–12 reps
- Stiff-Leg Deadlift Hamstrings · Barbell · 8–12 reps
- Single-Leg Hip Thrust Glutes · Bodyweight · 10–15 reps
- Machine Hip Thrust Glutes · Machine · 8–15 reps
- Banded Hip Thrust Glutes · Barbell · 10–15 reps
- Glute Bridge Glutes · Bodyweight · 12–20 reps
- Cable Pull-Through Glutes · Cable · 10–15 reps
- Hip Abduction Machine Glutes · Machine · 12–20 reps
- Reverse Hyperextension Glutes · Machine · 12–20 reps
- Kettlebell Swing Glutes · Kettlebell · 10–20 reps
- Back Extension Back · Machine · 12–20 reps
- Leg Press Calf Raise Calves · Machine · 12–20 reps
- Smith Machine Calf Raise Calves · Machine · 12–20 reps
- Single-Leg Calf Raise Calves · Bodyweight · 12–20 reps
- Machine Crunch Abs · Machine · 12–20 reps
- Decline Crunch Abs · Bodyweight · 15–25 reps
- Ab Wheel Rollout Abs · Bodyweight · 8–15 reps
- Plank Abs · Bodyweight · 30–60 reps
- Cable Woodchopper Abs · Cable · 12–20 reps
- Wrist Extension Forearms · Dumbbell · 12–20 reps
- Barbell Wrist Curl Forearms · Barbell · 12–20 reps
- Farmer's Carry Forearms · Dumbbell · 20–40 reps
- Cable Shrug Traps · Cable · 12–20 reps
- Smith Machine Shrug Traps · Machine · 10–15 reps
- Trap Bar Shrug Traps · Barbell · 10–15 reps
- Cable Hip Adduction Adductors · Cable · 12–20 reps
- Banded Hip Adduction Adductors · Resistance band · 15–25 reps
- Cable Hip Abduction Abductors · Cable · 12–20 reps
- Banded Clamshell Abductors · Resistance band · 12–20 reps
- Isometric Neck Hold Neck · Bodyweight · 20–45 reps
- Machine Neck Extension Neck · Machine · 12–20 reps
- Cable Side Bend Obliques · Cable · 12–20 reps
- Hanging Oblique Raise Obliques · Bodyweight · 8–15 reps
- Dumbbell Floor Press Chest · Dumbbell · 6–10 reps
- Dumbbell Squeeze Press Chest · Dumbbell · 10–15 reps
- Wide-Grip Push-Up Chest · Bodyweight · 10–20 reps
- Banded Push-Up Chest · Resistance band · 10–20 reps
- Spoto Press Chest · Barbell · 5–8 reps
- Barbell Floor Press Chest · Barbell · 5–8 reps
- Reverse-Grip Bench Press Chest · Barbell · 6–10 reps
- Decline Dumbbell Press Chest · Dumbbell · 8–12 reps
- Decline Smith Machine Press Chest · Machine · 8–12 reps
- Standing Cable Chest Press Chest · Cable · 10–15 reps
- Incline Machine Chest Press Chest · Machine · 8–12 reps
- Decline Machine Chest Press Chest · Machine · 8–12 reps
- Incline Cable Fly Chest · Cable · 12–15 reps
- High-to-Low Cable Fly Chest · Cable · 12–15 reps
- Incline Dumbbell Fly Chest · Dumbbell · 12–20 reps
- Pike Push-Up Shoulders · Bodyweight · 8–15 reps
- Wall Handstand Push-Up Shoulders · Bodyweight · 5–12 reps
- Seated Dumbbell Shoulder Press Shoulders · Dumbbell · 8–12 reps
- Seated Barbell Shoulder Press Shoulders · Barbell · 6–8 reps
- Push Press Shoulders · Barbell · 3–6 reps
- Z Press Shoulders · Barbell · 6–10 reps
- Landmine Press Shoulders · Barbell · 8–12 reps
- Single-Arm Landmine Press Shoulders · Barbell · 8–12 reps
- Neutral-Grip Dumbbell Shoulder Press Shoulders · Dumbbell · 8–12 reps
- Dumbbell Front Raise Shoulders · Dumbbell · 12–20 reps
- Cable Front Raise Shoulders · Cable · 12–20 reps
- Cable Y-Raise Shoulders · Cable · 12–20 reps
- Incline Dumbbell Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Leaning Cable Lateral Raise Shoulders · Cable · 12–20 reps
- Rear Delt Row Shoulders · Dumbbell · 12–20 reps
- Single-Arm Cable Rear Delt Fly Shoulders · Cable · 12–20 reps
- Cable Upright Row Shoulders · Cable · 10–15 reps
- Dumbbell Upright Row Shoulders · Dumbbell · 10–15 reps
- Body Row Back · Bodyweight · 8–15 reps
- Wide-Grip Body Row Back · Bodyweight · 8–15 reps
- Superman Back · Bodyweight · 12–20 reps
- Reverse Snow Angel Back · Bodyweight · 12–20 reps
- Prone Swimmer Back · Bodyweight · 12–20 reps
- Prone Y-T-W Raise Back · Bodyweight · 12–20 reps
- Seal Row Back · Barbell · 8–12 reps
- Chest-Supported Dumbbell Row Back · Dumbbell · 8–12 reps
- Landmine Row Back · Barbell · 8–12 reps
- Yates Row Back · Barbell · 6–10 reps
- Smith Machine Row Back · Machine · 8–12 reps
- Single-Arm Cable Row Back · Cable · 10–15 reps
- Wide-Grip Seated Cable Row Back · Cable · 10–15 reps
- Iso-Lateral Machine Row Back · Machine · 8–12 reps
- Neutral-Grip Pull-Up Back · Bodyweight · 6–12 reps
- Assisted Pull-Up Back · Machine · 8–12 reps
- Band-Assisted Pull-Up Back · Resistance band · 8–12 reps
- Neutral-Grip Lat Pulldown Back · Machine · 10–15 reps
- Close-Grip Lat Pulldown Back · Machine · 10–15 reps
- Machine Pullover Back · Machine · 10–15 reps
- GHD Back Extension Back · Machine · 10–15 reps
- Snatch-Grip Deadlift Back · Barbell · 4–6 reps
- Incline Dumbbell Shrug Traps · Dumbbell · 12–20 reps
- Single-Arm Dumbbell Shrug Traps · Dumbbell · 12–20 reps
- Dumbbell Overhead Shrug Traps · Dumbbell · 12–20 reps
- Behind-the-Back Barbell Shrug Traps · Barbell · 12–20 reps
- Snatch-Grip Barbell Shrug Traps · Barbell · 10–15 reps
- Barbell Power Shrug Traps · Barbell · 6–10 reps
- Single-Arm Cable Shrug Traps · Cable · 12–20 reps
- Behind-the-Back Cable Shrug Traps · Cable · 12–20 reps
- Leg Press Shrug Traps · Machine · 12–20 reps
- Machine Shrug Traps · Machine · 12–20 reps
- Scapular Pull-Up Traps · Bodyweight · 10–15 reps
- Dead Hang Shrug Traps · Bodyweight · 10–15 reps
- Kettlebell Shrug Traps · Kettlebell · 12–20 reps
- Bodyweight Bar Curl Biceps · Bodyweight · 8–15 reps
- Spider Curl Biceps · Dumbbell · 10–15 reps
- Machine Preacher Curl Biceps · Machine · 10–15 reps
- Single-Arm Dumbbell Preacher Curl Biceps · Dumbbell · 10–15 reps
- Cable Preacher Curl Biceps · Cable · 10–15 reps
- Zottman Curl Biceps · Dumbbell · 10–15 reps
- Barbell Drag Curl Biceps · Barbell · 8–12 reps
- Cross-Body Hammer Curl Biceps · Dumbbell · 10–15 reps
- Incline Hammer Curl Biceps · Dumbbell · 10–15 reps
- Overhead Cable Curl Biceps · Cable · 12–15 reps
- Machine Biceps Curl Biceps · Machine · 10–15 reps
- Resistance Band Curl Biceps · Resistance band · 12–20 reps
- Alternating Dumbbell Curl Biceps · Dumbbell · 10–15 reps
- Bench Dip Triceps · Bodyweight · 8–15 reps
- Dumbbell Close-Grip Press Triceps · Dumbbell · 8–12 reps
- Dumbbell Tricep Kickback Triceps · Dumbbell · 12–15 reps
- Cable Tricep Kickback Triceps · Cable · 12–15 reps
- Tate Press Triceps · Dumbbell · 10–15 reps
- Incline Skull Crusher Triceps · Barbell · 8–12 reps
- Cable Skull Crusher Triceps · Cable · 10–15 reps
- Decline Close-Grip Bench Press Triceps · Barbell · 6–10 reps
- Single-Arm Overhead Dumbbell Extension Triceps · Dumbbell · 10–15 reps
- Smith Machine Close-Grip Bench Press Triceps · Machine · 6–10 reps
- Machine Tricep Extension Triceps · Machine · 10–15 reps
- V-Bar Tricep Pushdown Triceps · Cable · 10–15 reps
- Resistance Band Tricep Pushdown Triceps · Resistance band · 12–20 reps
- Incline Dumbbell Skull Crusher Triceps · Dumbbell · 10–15 reps
- Bodyweight Squat Quads · Bodyweight · 12–20 reps
- Sissy Squat Quads · Bodyweight · 10–15 reps
- Bodyweight Split Squat Quads · Bodyweight · 10–15 reps
- Bodyweight Reverse Lunge Quads · Bodyweight · 10–15 reps
- Bodyweight Step-Up Quads · Bodyweight · 12–20 reps
- Barbell Walking Lunge Quads · Barbell · 8–12 reps
- Front-Rack Barbell Lunge Quads · Barbell · 6–10 reps
- Dumbbell Forward Lunge Quads · Dumbbell · 8–12 reps
- Dumbbell Bulgarian Split Squat Quads · Dumbbell · 8–12 reps
- Smith Machine Split Squat Quads · Machine · 8–12 reps
- Pendulum Squat Quads · Machine · 8–12 reps
- Dumbbell Squat Quads · Dumbbell · 10–15 reps
- Kettlebell Goblet Squat Quads · Kettlebell · 10–15 reps
- Safety Bar Split Squat Quads · Barbell · 8–12 reps
- Tempo Back Squat Quads · Barbell · 5–8 reps
- Box Squat Quads · Barbell · 5–8 reps
- Seated Leg Curl Hamstrings · Machine · 10–15 reps
- Standing Leg Curl Hamstrings · Machine · 10–15 reps
- Deficit Romanian Deadlift Hamstrings · Barbell · 6–10 reps
- Snatch-Grip Romanian Deadlift Hamstrings · Barbell · 8–12 reps
- Single-Leg Romanian Deadlift Hamstrings · Bodyweight · 10–15 reps
- Single-Leg Dumbbell Romanian Deadlift Hamstrings · Dumbbell · 8–12 reps
- Dumbbell Stiff-Leg Deadlift Hamstrings · Dumbbell · 8–12 reps
- Slider Leg Curl Hamstrings · Bodyweight · 8–15 reps
- Banded Leg Curl Hamstrings · Resistance band · 12–20 reps
- Smith Machine Romanian Deadlift Hamstrings · Machine · 8–12 reps
- Trap Bar Romanian Deadlift Hamstrings · Barbell · 8–12 reps
- Kettlebell Romanian Deadlift Hamstrings · Kettlebell · 8–12 reps
- Banded Good Morning Hamstrings · Resistance band · 10–15 reps
- Bodyweight Good Morning Hamstrings · Bodyweight · 12–20 reps
- Dumbbell Hip Thrust Glutes · Dumbbell · 8–12 reps
- Smith Machine Hip Thrust Glutes · Machine · 8–12 reps
- Single-Leg Glute Bridge Glutes · Bodyweight · 12–20 reps
- Frog Pump Glutes · Bodyweight · 15–25 reps
- Dumbbell Glute Bridge Glutes · Dumbbell · 10–15 reps
- Barbell Glute Bridge Glutes · Barbell · 8–12 reps
- Glute Kickback Machine Glutes · Machine · 12–15 reps
- Standing Cable Hip Abduction Glutes · Cable · 12–20 reps
- Banded Lateral Walk Glutes · Resistance band · 12–20 reps
- Quadruped Hip Extension Glutes · Bodyweight · 12–20 reps
- Banded Glute Bridge Glutes · Resistance band · 12–20 reps
- Sumo Deadlift Glutes · Barbell · 4–8 reps
- Banded Hip Abduction Glutes · Resistance band · 15–20 reps
- Kettlebell Deadlift Glutes · Kettlebell · 8–12 reps
- Sit-Up Abs · Bodyweight · 15–20 reps
- Bicycle Crunch Abs · Bodyweight · 15–20 reps
- Lying Leg Raise Abs · Bodyweight · 12–20 reps
- Reverse Crunch Abs · Bodyweight · 12–20 reps
- Flutter Kicks Abs · Bodyweight · 15–20 reps
- V-Up Abs · Bodyweight · 10–15 reps
- Dead Bug Abs · Bodyweight · 12–20 reps
- Hollow Body Hold Abs · Bodyweight · 30–60 reps
- Side Plank Abs · Bodyweight · 30–60 reps
- Russian Twist Abs · Bodyweight · 15–20 reps
- Weighted Russian Twist Abs · Dumbbell · 12–20 reps
- Toes-to-Bar Abs · Bodyweight · 8–15 reps
- Hanging Knee Raise Abs · Bodyweight · 12–20 reps
- Pallof Press Abs · Cable · 10–15 reps
- Dumbbell Side Bend Abs · Dumbbell · 12–20 reps
- Barbell Rollout Abs · Barbell · 8–12 reps
- Donkey Calf Raise Calves · Bodyweight · 15–20 reps
- Standing Dumbbell Calf Raise Calves · Dumbbell · 12–20 reps
- Single-Leg Dumbbell Calf Raise Calves · Dumbbell · 12–20 reps
- Standing Barbell Calf Raise Calves · Barbell · 12–20 reps
- Standing Machine Calf Raise Calves · Machine · 12–20 reps
- Seated Machine Calf Raise Calves · Machine · 12–20 reps
- Seated Barbell Calf Raise Calves · Barbell · 12–20 reps
- Seated Smith Machine Calf Raise Calves · Machine · 12–20 reps
- Single-Leg Leg Press Calf Raise Calves · Machine · 12–20 reps
- Hack Squat Calf Raise Calves · Machine · 12–20 reps
- Dead Hang Forearms · Bodyweight · 20–45 reps
- Towel Hang Forearms · Bodyweight · 15–40 reps
- Cable Wrist Curl Forearms · Cable · 12–20 reps
- Cable Reverse Wrist Curl Forearms · Cable · 12–20 reps
- Barbell Reverse Wrist Curl Forearms · Barbell · 12–20 reps
- Cable Wrist Roller Forearms · Cable · 12–20 reps
- Trap Bar Farmer's Carry Forearms · Barbell · 20–40 reps
- Kettlebell Farmer's Carry Forearms · Kettlebell · 20–40 reps
- Dumbbell Suitcase Carry Forearms · Dumbbell · 20–40 reps
- Barbell Farmer's Hold Forearms · Barbell · 20–45 reps
- Kettlebell Suitcase Carry Forearms · Kettlebell · 20–40 reps
- Seated Hamstring Stretch Hamstrings · Bodyweight · 20–45 reps
- Standing Toe-Touch Stretch Hamstrings · Bodyweight · 20–45 reps
- Standing Quad Stretch Quads · Bodyweight · 20–45 reps
- Side-Lying Quad Stretch Quads · Bodyweight · 20–45 reps
- Kneeling Hip-Flexor Stretch Quads · Bodyweight · 20–45 reps
- Figure-Four Glute Stretch Glutes · Bodyweight · 20–45 reps
- Seated Glute Stretch Glutes · Bodyweight · 20–45 reps
- Butterfly Groin Stretch Adductors · Bodyweight · 20–45 reps
- Standing Calf Stretch Calves · Bodyweight · 20–45 reps
- IT-Band & Glute Stretch Abductors · Bodyweight · 20–45 reps
- Child's Pose Back · Bodyweight · 20–45 reps
- Cat-Cow Stretch Back · Bodyweight · 20–45 reps
- Seated Spinal Twist Obliques · Bodyweight · 20–45 reps
- Knee-to-Chest Stretch Back · Bodyweight · 20–45 reps
- Double Knee-to-Chest Stretch Back · Bodyweight · 20–45 reps
- Standing Side-Bend Stretch Obliques · Bodyweight · 20–45 reps
- Doorway Chest Stretch Chest · Bodyweight · 20–45 reps
- Behind-the-Head Chest Stretch Chest · Bodyweight · 20–45 reps
- Cross-Body Shoulder Stretch Shoulders · Bodyweight · 20–45 reps
- Overhead Triceps Stretch Triceps · Bodyweight · 20–45 reps
- Upper-Back Stretch Back · Bodyweight · 20–45 reps
- Side Neck Stretch Neck · Bodyweight · 20–45 reps
- Chin-to-Chest Neck Stretch Neck · Bodyweight · 20–45 reps
- Kneeling Wrist & Forearm Stretch Forearms · Bodyweight · 20–45 reps
- Isometric Wall Press Shoulders · Bodyweight · 15–30 reps
- Banded External Rotation Shoulders · Resistance band · 12–20 reps
- Banded Internal Rotation Shoulders · Resistance band · 12–20 reps
- Eccentric Heel Drop Calves · Bodyweight · 10–15 reps
- Tyler Twist Forearms · Resistance band · 10–15 reps
- Controlled-ROM Cable Row Back · Cable · 10–15 reps
- Controlled-ROM Goblet Squat Quads · Dumbbell · 10–15 reps
- Box Jump Quads · Bodyweight · 3–6 reps
- Jump Squat Quads · Bodyweight · 3–6 reps
- Broad Jump (Standing Long Jump) Glutes · Bodyweight · 3–6 reps
- Tuck Jump Quads · Bodyweight · 3–6 reps
- Depth Jump Quads · Bodyweight · 3–6 reps
- Split-Squat Jump Quads · Bodyweight · 3–6 reps
- Scissor Jump Quads · Bodyweight · 3–6 reps
- Lateral Bound (Skater) Glutes · Bodyweight · 3–6 reps
- Lateral Box Jump Glutes · Bodyweight · 3–6 reps
- Single-Leg Hop Quads · Bodyweight · 3–6 reps
- Star Jump Quads · Bodyweight · 3–6 reps
- Bench Jump Quads · Bodyweight · 3–6 reps
- Hurdle Hops Calves · Bodyweight · 3–6 reps
- Cone Hops Calves · Bodyweight · 3–6 reps
- Lateral Box Shuffle Calves · Bodyweight · 3–6 reps
- Plyometric (Clap) Push-Up Chest · Bodyweight · 3–6 reps
- Medicine Ball Chest Pass Chest · Bodyweight · 3–6 reps
- Medicine Ball Slam Abs · Bodyweight · 3–6 reps
- Medicine Ball Rotational Throw Obliques · Bodyweight · 3–6 reps
- Overhead Medicine Ball Throw Shoulders · Bodyweight · 3–6 reps
- Snatch Quads · Barbell · 1–3 reps
- Power Snatch Quads · Barbell · 1–3 reps
- Hang Snatch Quads · Barbell · 1–3 reps
- Muscle Snatch Traps · Barbell · 2–4 reps
- Split Snatch Quads · Barbell · 1–3 reps
- Snatch Balance Quads · Barbell · 2–4 reps
- Overhead Squat Quads · Barbell · 3–5 reps
- Snatch Deadlift Hamstrings · Barbell · 3–5 reps
- Clean Quads · Barbell · 1–3 reps
- Power Clean Quads · Barbell · 1–3 reps
- Hang Clean Quads · Barbell · 1–3 reps
- Split Clean Quads · Barbell · 1–3 reps
- Clean and Jerk Quads · Barbell · 1–2 reps
- Clean Pull Hamstrings · Barbell · 3–5 reps
- Clean Deadlift Hamstrings · Barbell · 3–5 reps
- Push Jerk Shoulders · Barbell · 1–3 reps
- Split Jerk Shoulders · Barbell · 1–3 reps
- Farmer's Walk Forearms · Dumbbell · 1–5 reps
- Yoke Walk Quads · Bodyweight · 1–5 reps
- Rickshaw Carry Forearms · Bodyweight · 1–5 reps
- Conan's Wheel Quads · Bodyweight · 1–5 reps
- Sled Push (Prowler) Quads · Bodyweight · 1–5 reps
- Sled Drag (Harness) Quads · Bodyweight · 1–5 reps
- Backward Sled Drag Quads · Bodyweight · 1–5 reps
- Tire Flip Quads · Bodyweight · 1–5 reps
- Log Clean and Press Shoulders · Barbell · 1–5 reps
- Circus Dumbbell Press Shoulders · Dumbbell · 1–5 reps
- Atlas Stone Load Back · Bodyweight · 1–5 reps
- Sandbag Load Quads · Bodyweight · 1–5 reps
- Keg Load Back · Bodyweight · 1–5 reps
- Axle Deadlift Back · Barbell · 1–5 reps
- Car Deadlift Quads · Bodyweight · 1–5 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0) · Illustration: barry / wger.de (CC BY-SA 4.0) · Illustration: roneydya / wger.de (CC BY-SA 4.0) · Illustration: philip / wger.de (CC BY-SA 4.0) · Illustration: Tierrasverdes / wger.de (CC BY-SA 4.0) · Illustration: clafal / wger.de (CC BY-SA 4.0) · Illustration: Franpol / wger.de (CC BY-SA 4.0) · Illustration: AlucardEvil40 / wger.de (CC BY-SA 4.0)
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