ACOACH ABDULLAH

Exercise Library

Movement encyclopedia

Tap any exercise — opens YouTube Shorts (≤ 60s) of the form demo. No long tutorials, no ads, just the movement.

491 exercises

Barbell Bench Press

Chest, Triceps, Shoulders

◆Retract & depress shoulder blades
◆Bar over mid-chest
◆Drive feet into floor

Incline Dumbbell Press

Upper Chest

◆Bench at 30°
◆Elbows ~45° from torso
◆Press in slight arc

Flat Dumbbell Press

Chest

◆Wrists stacked over elbows
◆Touch chest level
◆Press up & in

Decline Barbell Press

Lower Chest

◆Bar to lower chest
◆Tight back
◆Controlled descent

Dumbbell Fly

Chest

◆Soft elbow bend
◆Hug a tree motion
◆Stretch but don't drop

Incline Dumbbell Fly

Upper Chest

◆Bench at 30°
◆Wide arc
◆Squeeze at top

Svend Press

Inner Chest

◆Press plate forward
◆Squeeze hands together
◆Slow return

Machine Chest Press

Chest

◆Adjust seat to mid-chest
◆Press straight out
◆Squeeze at lockout

Pec Deck Machine

Chest

◆Chest up against pad
◆Smooth arc
◆Pause inside

Cable Fly (Mid)

Chest

◆Soft elbow bend
◆Squeeze at midline
◆Slow eccentric

Cable Fly (High to Low)

Lower Chest

◆Pulleys high
◆Cross hands at hips
◆Hard squeeze

Cable Fly (Low to High)

Upper Chest

◆Pulleys low
◆Cross at chin level
◆Lift up & in

Smith Machine Bench

Chest, Triceps

◆Stable bar path
◆Mid-chest contact
◆Full lockout

Push-Up

Chest, Triceps, Core

◆Plank position
◆Elbows 45°
◆Chest to floor

Decline Push-Up

Upper Chest

◆Feet elevated
◆Tight core
◆Full ROM

Incline Push-Up

Lower Chest

◆Hands on bench
◆Neutral spine
◆Smooth tempo

Dips

Chest, Triceps

◆Slight forward lean
◆Lower until stretch
◆Soft lockout

Archer Push-Up

Chest, Triceps

◆Wide hand placement
◆Shift to one side
◆Alternate slowly

Conventional Deadlift

Back, Hamstrings, Glutes

◆Bar over mid-foot
◆Lats engaged
◆Push the floor away

Sumo Deadlift

Back, Glutes, Adductors

◆Wide stance
◆Toes turned out
◆Knees track over feet

Barbell Row

Mid Back, Lats

◆Hinge ~45°
◆Pull to lower ribs
◆Control eccentric

Pendlay Row

Mid Back

◆Bar resets on floor
◆Explosive pull
◆Strict torso

Single-Arm Dumbbell Row

Lats

◆Flat back
◆Drive elbow back
◆Squeeze lat

T-Bar Row

Mid Back

◆Chest up
◆Pull to sternum
◆No torso rocking

Meadows Row

Lats, Rear Delts

◆Landmine setup
◆Pull to hip
◆Stretch at bottom

Lat Pulldown

Lats, Biceps

◆Slight lean back
◆Drive elbows down & in
◆Squeeze lats

Close-Grip Lat Pulldown

Lats, Biceps

◆V-handle grip
◆Pull to upper chest
◆Full stretch

Seated Cable Row

Mid Back

◆Tall chest
◆Pull to belly button
◆Pause & squeeze

Chest-Supported Row Machine

Mid Back, Lats

◆Pad against chest
◆Drive elbows back
◆No momentum

Straight-Arm Pulldown

Lats

◆Stiff arms
◆Pull bar to thighs
◆Feel the stretch up top

Hammer Strength Row

Lats, Mid Back

◆One arm at a time
◆Big stretch forward
◆Drive elbow back

Pull-Up

Lats, Biceps

◆Full hang start
◆Chest to bar
◆No kipping

Chin-Up

Lats, Biceps

◆Underhand grip
◆Pull elbows down
◆Full ROM

Inverted Row

Mid Back

◆Body straight
◆Pull chest to bar
◆Squeeze shoulder blades

Wide-Grip Pull-Up

Lats

◆Wider than shoulders
◆Lead with elbows
◆Full hang

Back Squat

Quads, Glutes

◆Brace core hard
◆Knees track toes
◆Below parallel

Front Squat

Quads

◆Elbows high
◆Upright torso
◆Full depth

Goblet Squat

Quads, Glutes

◆Hold DB at chest
◆Sit between heels
◆Drive elbows inside knees

Romanian Deadlift

Hamstrings, Glutes

◆Soft knees
◆Push hips back
◆Bar close to legs

Stiff-Leg Deadlift

Hamstrings

◆Minimal knee bend
◆Hinge at hips
◆Feel hamstring stretch

Bulgarian Split Squat

Quads, Glutes

◆Back foot elevated
◆Drop straight down
◆Drive through front heel

Dumbbell Walking Lunge

Quads, Glutes

◆Long stride
◆Knee over ankle
◆Drive through heel

Barbell Hip Thrust

Glutes

◆Bar over hips
◆Chin tucked
◆Squeeze glutes hard

Step-Up

Quads, Glutes

◆Full foot on box
◆Drive through heel
◆Don't push off back foot

Leg Press

Quads, Glutes

◆Feet shoulder-width
◆Don't lock knees
◆No lower-back curl

Hack Squat

Quads

◆Mid-foot drive
◆Below parallel
◆Controlled tempo

Leg Extension

Quads

◆Pad above ankles
◆Full lockout
◆Slow eccentric

Lying Leg Curl

Hamstrings

◆Hips pinned
◆Full range
◆Slow eccentric

Seated Leg Curl

Hamstrings

◆Pad above heels
◆Full curl
◆Pause at bottom

Standing Calf Raise

Calves

◆Full stretch
◆Pause at top
◆Slow descent

Seated Calf Raise

Soleus

◆Knees bent 90°
◆Heels low
◆Squeeze hard at top

Hip Abduction Machine

Glute Medius

◆Lean forward slightly
◆Push knees out
◆Slow return

Cable Pull-Through

Glutes, Hamstrings

◆Hinge at hips
◆Stand tall at top
◆Squeeze glutes

Bodyweight Squat

Quads, Glutes

◆Feet shoulder-width
◆Sit back
◆Chest tall

Walking Lunge (BW)

Quads, Glutes

◆Long stride
◆90° knee
◆Drive heel

Reverse Lunge

Quads, Glutes

◆Step back long
◆Drop straight down
◆Drive through front heel

Glute Bridge

Glutes, Hamstrings

◆Heels close
◆Squeeze glutes
◆Pause at top

Single-Leg Glute Bridge

Glutes

◆One leg extended
◆Hips level
◆Squeeze hard

Pistol Squat

Quads, Glutes

◆One leg out
◆Counterbalance arms
◆Smooth control

Wall Sit

Quads

◆Thighs parallel
◆Back flat on wall
◆Breathe

Jump Squat

Quads, Glutes

◆Soft landing
◆Full hip extension
◆Reset between reps

Overhead Barbell Press

Shoulders, Triceps

◆Glutes & core tight
◆Bar over mid-foot at top
◆Head through at lockout

Seated Dumbbell Press

Shoulders

◆Back supported
◆Press straight up
◆Don't clang

Arnold Press

All Three Heads

◆Start palms in
◆Rotate as you press
◆Smooth tempo

Dumbbell Lateral Raise

Side Delts

◆Lead with elbows
◆Slight lean forward
◆Pause at top

Front Raise

Front Delts

◆No swinging
◆Raise to eye level
◆Slow lower

Bent-Over Reverse Fly

Rear Delts

◆Hinge at hips
◆Squeeze rear delts
◆No back swing

Upright Row

Side Delts, Traps

◆Wide grip
◆Elbows lead
◆Don't go above shoulder

Cable Lateral Raise

Side Delts

◆Cable behind body
◆Lead with elbow
◆Constant tension

Face Pull

Rear Delts, Cuff

◆High elbows
◆External rotation at end
◆Squeeze rear delts

Machine Shoulder Press

Shoulders

◆Adjust seat
◆Press straight up
◆No bouncing

Reverse Pec Deck

Rear Delts

◆Chest on pad
◆Open arms wide
◆Slow return

Cable Front Raise

Front Delts

◆Stand tall
◆Raise to eye level
◆Constant tension

Pike Push-Up

Shoulders

◆Hips up high
◆Head between hands
◆Press straight

Handstand Hold (Wall)

Shoulders, Core

◆Tight core
◆Stack joints
◆Breathe

Handstand Push-Up

Shoulders

◆Wall support
◆Lower with control
◆Drive up hard

Barbell Curl

Biceps

◆Elbows pinned
◆No swinging
◆Squeeze top

EZ-Bar Curl

Biceps

◆Neutral wrist angle
◆Strict form
◆Full ROM

Dumbbell Hammer Curl

Biceps, Brachialis

◆Neutral grip
◆Steady tempo
◆Full extension

Incline Dumbbell Curl

Long Head Biceps

◆Full stretch
◆Elbows behind body
◆Slow eccentric

Concentration Curl

Biceps Peak

◆Elbow on inner thigh
◆Curl to shoulder
◆Squeeze peak

Preacher Curl

Biceps

◆Armpits on pad
◆Full extension
◆Don't bounce

Skull Crushers

Triceps

◆Elbows fixed
◆Lower to forehead
◆Strong lockout

Overhead Dumbbell Extension

Long Head Triceps

◆Elbows by ears
◆Full stretch
◆Lock out hard

Close-Grip Bench Press

Triceps

◆Hands shoulder-width
◆Elbows tucked
◆Press to lockout

Dumbbell Kickback

Triceps

◆Elbow high
◆Extend fully
◆Squeeze at top

Cable Triceps Pushdown

Triceps

◆Elbows tucked
◆Full lockout
◆No flare

Cable Rope Pushdown

Triceps

◆Spread rope at bottom
◆Squeeze triceps
◆Slow return

Cable Rope Hammer Curl

Biceps

◆Pull rope apart at top
◆Elbows still
◆Squeeze hard

Cable Bicep Curl

Biceps

◆Constant tension
◆No body sway
◆Full ROM

Cable Overhead Triceps

Triceps

◆Face away from stack
◆Elbows by ears
◆Lock out

Machine Preacher Curl

Biceps

◆Set seat properly
◆Strict form
◆Full ROM

Diamond Push-Up

Triceps, Chest

◆Hands close
◆Elbows tucked
◆Full descent

Bench Dip

Triceps

◆Hands behind
◆Lower hips
◆Drive up through palms

Chin-Up (Bicep Focus)

Biceps, Lats

◆Underhand grip
◆Squeeze biceps
◆Slow descent

Close-Grip Push-Up

Triceps

◆Hands narrow
◆Elbows back
◆Touch chest

Weighted Russian Twist

Obliques

◆Lean back 45°
◆Rotate from torso
◆Touch each side

Dumbbell Side Bend

Obliques

◆Stand tall
◆Bend straight sideways
◆Slow tempo

Barbell Rollout

Abs

◆Tight abs
◆Roll out slow
◆Don't sag hips

Weighted Sit-Up

Abs

◆Plate on chest
◆Slow descent
◆Crunch full ROM

Suitcase Carry

Obliques, Core

◆One DB only
◆Don't lean
◆Walk tall

Cable Crunch

Abs

◆Round upper back
◆Crunch toward knees
◆Hips stay back

Cable Wood Chop

Obliques

◆Rotate from core
◆Stiff arms
◆Controlled return

Captain's Chair Leg Raise

Lower Abs

◆No swinging
◆Posterior tilt at top
◆Slow descent

Ab Crunch Machine

Abs

◆Adjust seat
◆Crunch from chest
◆Squeeze abs

Plank

Core

◆Glutes & abs squeezed
◆Neutral neck
◆Breathe normally

Side Plank

Obliques

◆Stack feet
◆Hips up
◆Long line

Hanging Leg Raise

Abs, Hip Flexors

◆No swinging
◆Posterior tilt at top
◆Slow lowering

Hollow Body Hold

Abs

◆Lower back pressed
◆Arms & legs extended
◆Steady breathing

Bicycle Crunch

Abs, Obliques

◆Slow tempo
◆Elbow to opposite knee
◆Don't pull neck

Mountain Climbers

Core, Cardio

◆Plank position
◆Drive knees in
◆Hips low

Dead Bug

Deep Core

◆Lower back pressed
◆Opposite arm/leg
◆Slow & controlled

V-Up

Abs

◆Touch toes at top
◆Straight arms & legs
◆Slow descent

Close-Grip Bench Press

Triceps, Chest

◆Grip shoulder-width
◆Tuck elbows
◆Bar to lower chest

Floor Press

Chest, Triceps

◆Pause when triceps touch
◆Tight upper back
◆Drive up

Spoto Press

Chest

◆Pause 1 inch above chest
◆No bounce
◆Tight setup

Landmine Press

Upper Chest, Shoulders

◆Press up & forward
◆Stagger stance
◆Squeeze top

Guillotine Press

Upper Chest

◆Bar to upper chest
◆Wider grip
◆Light loads

Sumo Deadlift

Back, Glutes, Adductors

◆Wide stance
◆Toes 30° out
◆Hips low

Trap Bar Deadlift

Back, Quads, Glutes

◆Stand inside bar
◆Chest up
◆Drive through floor

Snatch-Grip Deadlift

Upper Back, Hamstrings

◆Wide grip to plates
◆Chest tall
◆Slow lockout

Meadows Row

Lats

◆Single arm landmine
◆Pull to hip
◆Big stretch

Chest-Supported Row

Mid Back

◆Chest on pad
◆Drive elbows back
◆Squeeze blades

Inverted Row

Back, Biceps

◆Body straight
◆Pull chest to bar
◆Slow lower

Rack Pull

Upper Back

◆Bar at knee height
◆Lats tight
◆Lock out

Reverse Pec Deck

Rear Delts, Rhomboids

◆Soft elbow bend
◆Lead with elbows
◆Squeeze blades

Pause Squat

Quads, Glutes

◆3s pause in hole
◆Stay tight
◆Drive up explosively

Box Squat

Posterior Chain

◆Sit back to box
◆Pause briefly
◆Drive up

Zercher Squat

Quads, Core

◆Bar in elbow crease
◆Tall torso
◆Squat between thighs

Belt Squat

Quads, Glutes

◆Belt around hips
◆No spine load
◆Full ROM

Hack Squat

Quads

◆Feet mid-platform
◆Knees track toes
◆Deep ROM

Sissy Squat

Quads

◆Knees travel forward
◆Lean back
◆Slow descent

Cossack Squat

Adductors, Quads

◆Wide stance
◆Sit to one side
◆Foot flat

Reverse Lunge

Quads, Glutes

◆Step back long
◆Drop straight down
◆Drive front heel

Walking Lunge

Quads, Glutes

◆Long step
◆Knee tracks toe
◆Push through heel

Curtsy Lunge

Glutes, Adductors

◆Step diagonally back
◆Square hips
◆Drive up

Step-Up

Quads, Glutes

◆Full foot on box
◆Drive through heel
◆No push from rear

Single-Leg RDL

Hamstrings, Glutes

◆Hinge at hip
◆Back leg straight
◆Slow control

Good Morning

Hamstrings, Lower Back

◆Soft knees
◆Hinge back
◆Neutral spine

Nordic Curl

Hamstrings

◆Anchor feet
◆Lower slowly
◆Catch with hands

Lying Leg Curl

Hamstrings

◆Pad above ankles
◆Curl all the way
◆Slow lower

Seated Leg Curl

Hamstrings

◆Knees aligned with cam
◆Squeeze hard
◆Slow eccentric

Calf Raise (Standing)

Calves

◆Full stretch
◆Pause at top
◆Slow tempo

Seated Calf Raise

Soleus

◆Pad on lower thigh
◆Full ROM
◆Hold contraction

Tibialis Raise

Tibialis Anterior

◆Heels against wall
◆Lift toes high
◆Slow lower

Wall Sit

Quads

◆90° knee angle
◆Back flat on wall
◆Hold for time

Hip Thrust

Glutes

◆Bench at scapula
◆Squeeze at top
◆Chin tucked

Glute Bridge

Glutes

◆Feet flat
◆Drive heels
◆Hard squeeze

B-Stance Hip Thrust

Glutes (single)

◆Stagger feet
◆Load front leg
◆Squeeze top

Cable Kickback

Glutes

◆Hinge slightly
◆Kick straight back
◆No back arch

Cable Pull-Through

Glutes, Hamstrings

◆Hinge from hips
◆Drive hips forward
◆Squeeze glutes

Glute Ham Raise

Glutes, Hamstrings

◆Slow descent
◆Pull with hams
◆Full ROM

Frog Pump

Glutes

◆Soles together
◆Knees out
◆High reps

Banded Clamshell

Glute Med

◆Stack hips
◆Rotate top knee
◆Slow tempo

Banded Lateral Walk

Glute Med

◆Slight squat
◆Step wide
◆Tension on band

Push Press

Shoulders, Triceps, Legs

◆Quick dip & drive
◆Press overhead
◆Lock out

Z Press

Shoulders, Core

◆Sit floor legs out
◆Tall spine
◆Press strict

Behind-Neck Press

Shoulders

◆Adequate mobility
◆Lower to base of neck
◆Light loads

Cable Lateral Raise

Side Delts

◆Cable behind body
◆Lead with elbow
◆Slow tempo

Machine Lateral Raise

Side Delts

◆Pad on outer arm
◆Press out & up
◆Pause at top

Reverse Cable Fly

Rear Delts

◆Cross handles
◆Pull arms wide
◆Squeeze rear

Bent-Over Lateral Raise

Rear Delts

◆Hinge 45°
◆Lead with elbows
◆Squeeze blades

Y-Raise

Rear Delts, Traps

◆Lie on incline
◆Form Y overhead
◆Light weight

Shrug

Traps

◆Lift straight up
◆Hold 1s top
◆No rolling

Spider Curl

Biceps

◆Chest on incline
◆Arms hang free
◆Hard squeeze

Concentration Curl

Biceps Peak

◆Elbow on inner thigh
◆Slow tempo
◆Squeeze top

Drag Curl

Biceps

◆Bar drags up torso
◆Elbows back
◆Squeeze top

Cable Bicep Curl

Biceps

◆Constant tension
◆Elbows pinned
◆Slow lower

Reverse Curl

Brachialis, Forearms

◆Overhand grip
◆Lift slowly
◆Light load

Zottman Curl

Biceps, Forearms

◆Curl up underhand
◆Rotate at top
◆Lower overhand

Skullcrusher

Triceps

◆Elbows fixed
◆Lower to forehead
◆Press up

Overhead Tricep Extension

Long Head Triceps

◆Elbows by ears
◆Stretch deep
◆Press up

Tricep Pushdown (Rope)

Triceps

◆Elbows pinned
◆Spread rope at bottom
◆Slow lower

Tricep Pushdown (Bar)

Triceps

◆Elbows tight
◆Push to lockout
◆Squeeze

Diamond Push-Up

Triceps

◆Hands form diamond
◆Elbows back
◆Full ROM

Bench Dip

Triceps

◆Hands on bench
◆Lower 90°
◆Press up

Wrist Curl

Forearm Flexors

◆Forearms on bench
◆Curl wrists up
◆Full ROM

Reverse Wrist Curl

Forearm Extensors

◆Overhand grip
◆Lift wrists
◆Slow tempo

Farmer Hold

Grip, Forearms

◆Heavy DBs each hand
◆Tall posture
◆Hold for time

Cable Crunch

Abs

◆Kneel under pulley
◆Crunch with abs
◆Hips fixed

Ab Wheel Rollout

Abs, Lats

◆Roll out slow
◆Tuck pelvis
◆Pull back with abs

Pallof Press

Anti-Rotation

◆Cable at chest
◆Press out & hold
◆Resist rotation

Side Plank

Obliques

◆Stack feet
◆Hips up
◆Hold tight

Suitcase Carry

Obliques, Grip

◆One DB only
◆Stay upright
◆Walk slow

Toes-to-Bar

Abs, Hip Flexors

◆Hollow body
◆Drive toes up
◆Control descent

Dragon Flag

Abs

◆Anchor hands
◆Body rigid
◆Lower slowly

Power Clean

Full Body

◆Bar over mid-foot
◆Triple extension
◆Catch in quarter squat

Hang Clean

Full Body

◆Start mid-thigh
◆Explosive shrug
◆Fast elbows

Power Snatch

Full Body

◆Wide grip
◆Pull long
◆Lock overhead

Hang Snatch

Full Body

◆Mid-thigh start
◆Explosive hip
◆Lock overhead

Clean & Jerk

Full Body

◆Clean to shoulders
◆Dip & drive
◆Split catch

Front Squat

Quads, Core

◆Elbows high
◆Tall torso
◆Knees track toes

Overhead Squat

Full Body

◆Wide grip overhead
◆Active shoulders
◆Sit between heels

Push Jerk

Shoulders, Legs

◆Quick dip
◆Drive bar up
◆Catch in quarter squat

Split Jerk

Full Body

◆Dip & drive
◆Split feet
◆Lock arms first

Clean Pull

Posterior Chain

◆Floor to mid-thigh
◆Big shrug
◆No catch

Kettlebell Swing

Glutes, Posterior

◆Hinge hips
◆Snap glutes
◆Bell to chest height

Goblet Squat

Quads, Glutes

◆Hold KB at chest
◆Elbows inside knees
◆Tall torso

Turkish Get-Up

Full Body

◆Eyes on bell
◆Step by step
◆Locked elbow

Farmer's Walk

Grip, Core, Traps

◆Heavy each hand
◆Tall posture
◆Steady steps

Sled Push

Legs, Conditioning

◆Low body angle
◆Drive through legs
◆Short choppy steps

Sled Drag

Glutes, Quads

◆Lean back slightly
◆Drive heels
◆Steady pace

Battle Ropes

Conditioning, Shoulders

◆Soft knees
◆Strong waves
◆Stay loose

Tire Flip

Full Body

◆Hips down
◆Drive through legs
◆Push knee into tire

Bear Crawl

Core, Shoulders

◆Knees off floor
◆Opposite hand/foot
◆Hips low

Crab Walk

Triceps, Core

◆Hips elevated
◆Walk smoothly
◆Look up

Sandbag Carry

Full Body

◆Bear hug bag
◆Tall posture
◆Steady steps

KB Clean

Full Body

◆Hike between legs
◆Snap to rack
◆Soft catch

KB Snatch

Full Body

◆Hike & drive
◆Punch up
◆Bell behind hand

Box Jump

Power, Legs

◆Soft landing
◆Stand tall on box
◆Step down

Broad Jump

Power, Legs

◆Arm swing
◆Drive forward
◆Stick landing

Depth Jump

Reactive Power

◆Step off box
◆Land & rebound fast
◆Minimum ground time

Jump Squat

Legs, Power

◆Soft landing
◆Reset between reps
◆Full extension

Tuck Jump

Legs, Power

◆Knees to chest
◆Quick repeats
◆Soft land

Skater Jump

Glutes, Lateral Power

◆Bound side to side
◆Land single leg
◆Stick landing

Plyo Push-Up

Chest, Power

◆Push hard up
◆Hands leave floor
◆Soft catch

Burpee

Full Body

◆Chest to floor
◆Jump feet in
◆Jump up

Medicine Ball Slam

Core, Power

◆Reach high
◆Slam hard
◆Catch & repeat

Lateral Bound

Glutes, Power

◆Push off outside leg
◆Stick on opposite
◆Pause, repeat

Cat-Cow

Spine Mobility

◆On all fours
◆Arch & round
◆Slow breathing

Bird Dog

Core Stability

◆Opposite arm/leg
◆Square hips
◆Pause at extension

World's Greatest Stretch

Full Body Mobility

◆Lunge position
◆Reach & rotate
◆Both sides

90/90 Hip Stretch

Hips

◆Both knees 90°
◆Lean forward
◆Switch sides

Couch Stretch

Hip Flexors, Quads

◆Back foot on couch
◆Squeeze glute
◆Tall torso

Pigeon Pose

Glutes, Hips

◆Front shin parallel
◆Hips square
◆Breathe deeply

Thoracic Rotation

Upper Back

◆Quadruped position
◆Hand to head
◆Rotate up

Wall Slides

Shoulders

◆Back flat on wall
◆Slide arms up
◆Maintain contact

Banded Pull-Apart

Rear Delts

◆Arms straight
◆Pull band wide
◆Squeeze blades

Banded Dislocates

Shoulder Mobility

◆Wide grip
◆Slow arc overhead
◆Don't force

Ankle Rocks

Ankle Mobility

◆Knee over toe
◆Heel down
◆Slow rocks

Hip CARs

Hip Mobility

◆Full hip circle
◆Slow controlled
◆Both directions

Treadmill Incline Walk

Cardio, Glutes

◆12% incline
◆3-3.5 mph
◆No handrails

Stair Master

Glutes, Cardio

◆Tall posture
◆No handrail lean
◆Steady pace

Rowing

Full Body Cardio

◆Legs → Back → Arms
◆Reverse on return
◆Strong drive

Assault Bike

Full Body Cardio

◆Push & pull arms
◆Drive legs
◆Steady breathing

Jump Rope

Cardio, Calves

◆Wrists turn rope
◆Small jumps
◆Stay on balls of feet

Running (Steady)

Cardio, Legs

◆Land midfoot
◆Relaxed shoulders
◆Conversational pace

Sprint Intervals

Power, Cardio

◆All-out 30s
◆Walk 90s
◆Repeat 6-10x

Incline Sprint

Glutes, Power

◆10-15% incline
◆30s push
◆Step off to rest

Larsen Press

Chest, Triceps

◆Legs straight on bench
◆No leg drive
◆Pure upper body

Dumbbell Pullover

Chest, Lats

◆Hips low
◆Stretch deep
◆Pull with chest

Cable Crossover (Standing)

Chest

◆Slight forward lean
◆Cross hands
◆Squeeze midline

Single-Arm Cable Fly

Chest

◆Step away from stack
◆Drive across body
◆Slow eccentric

Plate Pinch Press

Inner Chest

◆Squeeze plates
◆Press out & in
◆Constant tension

Pause Bench Press

Chest, Triceps

◆2-3s pause on chest
◆Tight back
◆Explosive press

Ring Push-Up

Chest, Stabilizers

◆Rings shoulder width
◆Turn out at top
◆Slow eccentric

Pseudo Planche Push-Up

Upper Chest, Shoulders

◆Hands by hips
◆Lean forward
◆Slow tempo

Deficit Deadlift

Back, Hamstrings

◆Stand on plate
◆Bigger stretch
◆Push the floor

Romanian Deadlift

Hamstrings, Back

◆Soft knees
◆Hinge hips back
◆Bar close to legs

Stiff-Leg Deadlift

Hamstrings, Lower Back

◆Minimal knee bend
◆Long stretch
◆Slow eccentric

Helms Row

Mid Back

◆Strict torso angle
◆Pull to lower abs
◆Pause at top

Seal Row

Mid Back, Lats

◆Chest on bench
◆No torso swing
◆Drive elbows up

Kroc Row

Lats, Grip

◆Heavy DB
◆Slight body english
◆High reps

Yates Row

Mid Back

◆Underhand grip
◆More upright torso
◆Pull to lower abs

Wide-Grip Pull-Up

Lats

◆Hands wide
◆Drive elbows down
◆Chest to bar

Neutral-Grip Pull-Up

Lats, Biceps

◆Palms facing
◆Full hang
◆Chin over bar

Archer Pull-Up

Lats, Unilateral

◆Pull to one side
◆Other arm straight
◆Alternate

Straight-Arm Pulldown

Lats

◆Arms straight
◆Pull bar to thighs
◆Squeeze lats

Single-Arm Lat Pulldown

Lats

◆Slight lean
◆Full stretch up
◆Drive elbow down

Face Pull

Rear Delts, Traps

◆Rope at face height
◆Pull to forehead
◆External rotation

Hyperextension

Lower Back, Glutes

◆Hinge at hips
◆Round up smoothly
◆Squeeze top

Reverse Hyper

Lower Back, Glutes

◆Hips on pad
◆Swing legs up
◆Control descent

Pin Squat

Quads, Glutes

◆Pause on safety pins
◆No bounce
◆Drive up

Anderson Squat

Quads, Posterior

◆Start from pins
◆No stretch reflex
◆Pure concentric

Bulgarian Split Squat

Quads, Glutes

◆Rear foot elevated
◆Drop straight
◆Drive front heel

Front Foot Elevated Split Squat

Quads

◆Front foot on plate
◆Bigger ROM
◆Tall torso

Pistol Squat

Quads, Glutes, Balance

◆One leg extended
◆Sit back & down
◆Stand up clean

Shrimp Squat

Quads, Balance

◆Hold rear foot
◆Touch knee down
◆Drive up

Cyclist Squat

Quads

◆Heels elevated
◆Upright torso
◆Quad bias

Heel-Elevated Goblet Squat

Quads

◆Heels on plate
◆KB at chest
◆Deep ROM

Leg Extension

Quads

◆Pad on shins
◆Squeeze top
◆Slow eccentric

Single-Leg Press

Quads, Glutes

◆Foot mid-platform
◆Full ROM
◆Even push

Reverse Nordic

Quads

◆Tall kneeling
◆Lean back slow
◆Squeeze quads

Bench Glute Bridge

Glutes

◆Shoulders on bench
◆Drive heels
◆Squeeze top

Single-Leg Hip Thrust

Glutes

◆One foot up
◆Drive through heel
◆Hold 1s top

Hip Abduction Machine

Glute Med

◆Lean forward slightly
◆Push knees out
◆Squeeze hard

Donkey Kick

Glutes

◆Quadruped position
◆Drive heel up
◆Squeeze top

Fire Hydrant

Glute Med

◆Quadruped position
◆Lift knee out
◆Hips square

Standing Calf Raise (DB)

Calves

◆Stand on plate
◆Full stretch
◆Hold top

Donkey Calf Raise

Calves

◆Bend at hips
◆Big stretch
◆Slow tempo

Seated DB Shoulder Press

Shoulders

◆Bench upright
◆Press in arc
◆Don't lock harshly

Arnold Press

Shoulders

◆Start palms in
◆Rotate as press
◆Full ROM

Single-Arm DB Press

Shoulders, Core

◆Brace core
◆Press strict
◆No lateral lean

Landmine Shoulder Press

Shoulders

◆Tall stance
◆Press up & forward
◆Slow lower

Lateral Raise (DB)

Side Delts

◆Slight forward lean
◆Lead with elbows
◆Slow tempo

Leaning Lateral Raise

Side Delts

◆Hold pole one hand
◆Lean away
◆Bigger stretch

Front Raise

Front Delts

◆Slight bend at elbows
◆Raise to eye level
◆Slow lower

Plate Front Raise

Front Delts

◆Hold plate sides
◆Raise straight up
◆Hold top

Cable Face Pull

Rear Delts

◆Pull to forehead
◆External rotate
◆Squeeze blades

Wall Handstand Hold

Shoulders, Core

◆Belly to wall
◆Active shoulders
◆Hold time

Pike Push-Up

Shoulders

◆Hips high
◆Lower head to floor
◆Press straight

Barbell Curl

Biceps

◆Elbows at sides
◆No hip swing
◆Squeeze top

EZ-Bar Curl

Biceps

◆Wrists comfortable
◆Strict tempo
◆Full ROM

Hammer Curl

Biceps, Brachialis

◆Neutral grip
◆Slow tempo
◆Squeeze hard

Cross-Body Hammer Curl

Brachialis

◆Curl across body
◆Alternate arms
◆Pause top

Incline DB Curl

Long Head Biceps

◆Bench at 60°
◆Arms hang back
◆Big stretch

Preacher Curl

Biceps

◆Armpits over pad
◆Don't lockout
◆Strict tempo

Bayesian Cable Curl

Long Head Biceps

◆Cable behind
◆Arm hangs back
◆Stretch & curl

Close-Grip Bench Press

Triceps

◆Grip shoulder-width
◆Tuck elbows
◆Full lockout

JM Press

Triceps

◆Half bench-half skull
◆Bar to upper chest
◆Triceps drive

DB Skullcrusher

Triceps

◆Lower behind head
◆Elbows fixed
◆Press up

Cable Overhead Extension

Long Head Triceps

◆Face away from stack
◆Stretch overhead
◆Lock out

Rope Overhead Extension

Triceps

◆Rope behind head
◆Spread at top
◆Slow eccentric

Single-Arm Cable Pushdown

Triceps

◆Reverse grip
◆Elbow pinned
◆Full lockout

Tate Press

Triceps

◆DBs together at top
◆Lower to chest
◆Elbows out

Plate Pinch Hold

Grip

◆Pinch plates smooth side
◆Stand tall
◆Hold for time

Weighted Plank

Core

◆Plate on back
◆Tight glutes
◆Steady breath

Copenhagen Plank

Adductors, Core

◆Top leg on bench
◆Lift body
◆Hold side

Reverse Crunch

Lower Abs

◆Lift hips off floor
◆Knees to chest
◆Slow lower

L-Sit

Abs, Hip Flexors

◆Press shoulders down
◆Legs straight
◆Hold time

Windshield Wiper

Obliques

◆Lie on back
◆Legs side to side
◆Slow control

Russian Twist

Obliques

◆Lean back 45°
◆Touch each side
◆Feet up if able

Landmine Rotation

Obliques, Core

◆Wide stance
◆Rotate hips
◆Smooth arc

Side Bend (DB)

Obliques

◆DB one side
◆Bend opposite
◆Stand tall

Stir the Pot

Anti-Rotation

◆Plank on ball
◆Small circles
◆Tight core

Suitcase Deadlift

Obliques, Glutes

◆DB one side
◆Stay square
◆Hinge & lift

Single-Arm KB Press

Shoulders, Core

◆KB in rack
◆Press strict
◆Brace core

KB Goblet Lunge

Quads, Glutes

◆KB at chest
◆Long step
◆Drive front heel

KB Halo

Shoulders, Mobility

◆Circle bell around head
◆Keep bell close
◆Both directions

KB Windmill

Obliques, Mobility

◆Bell overhead
◆Hinge sideways
◆Eyes on bell

Yoke Carry

Full Body

◆Yoke on traps
◆Quick steps
◆Brace tight

Atlas Stone Lift

Full Body

◆Hug stone
◆Lap & extend
◆Lift to platform

Log Press

Shoulders, Legs

◆Clean to shoulders
◆Dip & drive
◆Lock overhead

Single-Leg Box Jump

Power, Legs

◆Soft landing
◆Stick top
◆Step down

Lateral Box Jump

Glutes, Power

◆Stand sideways
◆Push off outside leg
◆Stick top

Bounding

Power

◆Long strides
◆Drive knee up
◆Powerful arms

Clap Push-Up

Chest, Power

◆Push hard up
◆Clap fast
◆Soft catch

Pogo Hops

Calves, Reactive

◆Stiff legs
◆Quick contact
◆Bounce high

Med Ball Chest Pass

Chest, Power

◆Pass into wall
◆Catch & repeat
◆Explode out

Med Ball Rotational Throw

Core Power

◆Stand sideways
◆Rotate from hips
◆Throw hard

Shin Box

Hips

◆90/90 position
◆Switch sides
◆Tall posture

Deep Squat Hold

Hip Mobility

◆Heels down
◆Elbows inside knees
◆Breathe deeply

Wall Angels

T-Spine, Shoulders

◆Back flat on wall
◆Slide arms up
◆Maintain contact

Scapular Pull-Up

Scapular Stability

◆Hang from bar
◆Depress shoulders
◆Small range

Prone Y-T-W

Upper Back

◆Lie face down
◆Lift arms in shapes
◆Slow tempo

Half-Kneeling Hip Flexor Stretch

Hip Flexors

◆Squeeze rear glute
◆Slight pelvic tuck
◆Hold 30s

Frog Stretch

Adductors

◆Knees wide
◆Rock back & forth
◆Breathe through it

Child's Pose

Lower Back, Lats

◆Sit hips to heels
◆Arms long forward
◆Relax shoulders

Cobra Stretch

Spine Extension

◆Lie face down
◆Press chest up
◆Hips on floor

Skipping Rope (Double-Under)

Cardio, Calves

◆Wrist rotation
◆Higher jump
◆Stay on toes

Box Step-Up

Glutes, Cardio

◆Full foot on box
◆Drive heel
◆Steady rhythm

Shadow Boxing

Cardio, Coordination

◆Light footwork
◆Continuous combos
◆Stay relaxed

Bike (Recumbent)

Quads, Cardio

◆Adjust seat
◆Steady cadence
◆Keep effort

Elliptical

Full Body Cardio

◆Stand tall
◆Push & pull
◆Avoid handrail lean

Ski Erg

Lats, Core, Cardio

◆Hinge at hips
◆Drive arms down
◆Use hips

Deficit Push-Up

Chest

◆Hands on plates
◆Chest below hands
◆Slow eccentric

Hindu Push-Up

Chest, Shoulders

◆Dive forward
◆Sweep through
◆Cobra finish

Banded Push-Up

Chest

◆Band over back
◆Press hard at top
◆Tight core

Squeeze Press

Inner Chest

◆DBs pressed together
◆Press up squeezing
◆Slow tempo

Cable Pullover

Lats

◆Step back
◆Arms straight
◆Pull to thighs

Hammer Strength Row

Lats, Mid Back

◆Chest on pad
◆Drive elbows back
◆Squeeze hard

Smith Machine Row

Mid Back

◆Hinge 45°
◆Pull to lower ribs
◆Pause squeeze

Banded Pulldown

Lats

◆Anchor band high
◆Drive elbows down
◆Slow return

Towel Pull-Up

Lats, Grip

◆Towel over bar
◆Pull body up
◆Strong grip

Commando Pull-Up

Lats, Biceps

◆Mixed grip on bar
◆Pull side to side
◆Alternate

Sissy Squat (Bench)

Quads

◆Hold support
◆Knees forward
◆Slow descent

Spanish Squat

Quads, Knees

◆Band behind knees
◆Sit straight down
◆Tall torso

Pendulum Squat

Quads, Glutes

◆Feet low on platform
◆Deep ROM
◆Drive up

ATG Split Squat

Quads, Knees

◆Front knee past toe
◆Heel down
◆Slow control

Banded Hamstring Curl

Hamstrings

◆Lie face down
◆Anchor band
◆Curl heels to glutes

Stability Ball Curl

Hamstrings

◆Heels on ball
◆Bridge up
◆Pull ball in

Eccentric Calf Raise

Calves, Achilles

◆Stand on edge
◆Slow 5s lower
◆Reset top

Single-Leg Glute Bridge

Glutes

◆One foot up
◆Drive other heel
◆Squeeze glute

Banded Hip Thrust

Glutes

◆Band around knees
◆Drive knees out
◆Squeeze top

Cable Hip Abduction

Glute Med

◆Cable at ankle
◆Lift leg out
◆Tall posture

Step-Up to Knee Drive

Glutes, Quads

◆Drive opposite knee
◆Strong push
◆Balance

Bradford Press

Shoulders

◆Bar front to back
◆Just over head
◆Constant tension

Cuban Press

Shoulders, Rotators

◆Upright row
◆External rotate
◆Press up

DB Cuban Rotation

Rotator Cuff

◆Elbow bent 90°
◆Rotate up
◆Light weight

Banded External Rotation

Rotator Cuff

◆Elbow at side
◆Rotate band out
◆Slow control

Banded Pull-Apart

Rear Delts

◆Arms straight
◆Pull wide
◆Squeeze blades

Power Shrug

Traps

◆Quick hip drive
◆Explosive shrug
◆Heavy load

Trap-3 Raise

Lower Traps

◆Lie face down
◆Arm in Y
◆Light weight

Pinwheel Curl

Brachialis

◆Neutral grip
◆Curl across body
◆Slow tempo

21s Curl

Biceps

◆7 bottom half
◆7 top half
◆7 full ROM

Scott Curl

Biceps

◆Arms over pad
◆Slow eccentric
◆No lockout

Dumbbell Kickback

Triceps

◆Hinge over
◆Elbow pinned high
◆Squeeze top

Cable Kickback

Triceps

◆Hinge slightly
◆Elbow up
◆Constant tension

Reverse Grip Pushdown

Triceps Medial

◆Underhand grip
◆Elbows pinned
◆Full lockout

Rolling Tricep Extension

Triceps

◆Skullcrusher then row
◆Combine motion
◆Strict

Wrist Roller

Forearms, Grip

◆Roll up & down
◆Arms extended
◆Slow control

GHD Sit-Up

Abs, Hip Flexors

◆Hips on pad
◆Touch floor behind
◆Powerful sit-up

Garhammer Raise

Lower Abs

◆Hang from bar
◆Knees to chest
◆Pulse top

Standing Cable Crunch

Abs

◆Rope at face
◆Crunch with abs only
◆Hips fixed

Banded Wood Chop

Obliques

◆Anchor band high
◆Chop diagonally
◆Rotate hips

Banded Pallof Press

Anti-Rotation

◆Stand sideways to anchor
◆Press out
◆Resist twist

Zercher Carry

Core, Upper Back

◆Bar in elbow crease
◆Tall torso
◆Steady steps

Front Rack Carry

Core, Shoulders

◆Bells in rack
◆Brace hard
◆Walk steady

Overhead Carry

Shoulders, Core

◆Bell locked overhead
◆Active shoulder
◆Slow walk

Sandbag Clean

Full Body

◆Hinge & lap
◆Pull to chest
◆Reset reps

Sandbag Squat

Legs, Core

◆Hold high
◆Tall torso
◆Deep ROM

Bear Hug Carry

Core, Upper Back

◆Squeeze sandbag
◆Tall posture
◆Brace tight

Continuous Box Jump

Power, Cardio

◆Bounce off box
◆Quick reset
◆Soft landing

Power Skip

Power, Coordination

◆Drive knee high
◆Powerful arms
◆Bounce up

Hurdle Hop

Reactive, Legs

◆Bound over hurdle
◆Quick contact
◆Stick or repeat

Med Ball Overhead Throw

Full Body Power

◆Squat low
◆Throw up & back
◆Full extension

McGill Curl-Up

Core (Spine-Safe)

◆One knee bent
◆Hands under low back
◆Small lift

Side Plank with Reach

Obliques, Shoulders

◆Side plank base
◆Reach top arm under
◆Rotate

Jefferson Curl

Posterior Chain

◆Roll down vertebra by vertebra
◆Light load
◆Slow tempo

Banded Distraction Shoulder

Shoulder Capsule

◆Anchor band
◆Lean away
◆Hold position

Foam Roll T-Spine

Upper Back

◆Roller across mid-back
◆Arch over
◆Small range

QL Stretch

Lower Back

◆Side bend
◆Reach overhead
◆Hold 30s

Wrist Mobility Flow

Wrists

◆Hands on floor
◆Rock forward/back
◆Slow circles

Neck CARs

Neck Mobility

◆Slow circles
◆Full ROM
◆Both directions

Burpee Box Jump

Full Body Cardio

◆Burpee then box jump
◆Soft landings
◆Steady pace

Kettlebell Swing (HIIT)

Cardio, Glutes

◆30s on / 30s off
◆Snap glutes
◆Tall finish

Bike Sprint Intervals

Power, Cardio

◆20s all-out
◆40s easy
◆8-10 rounds

Row Intervals

Full Body Cardio

◆500m hard
◆1 min rest
◆Repeat 5x

Quad Set (Knee)

Knee, Quads

◆Sit leg straight
◆Push knee into floor
◆Hold 5s × 10

Straight Leg Raise (Knee)

Knee, Quads, Hip Flexors

◆Lie on back
◆Keep knee locked
◆Lift to 45°

Short Arc Quad (Knee)

Knee VMO

◆Roll under knee
◆Extend lower leg
◆Hold top 3s

Terminal Knee Extension (Band)

Knee VMO

◆Band behind knee
◆Extend fully
◆Slow control

Wall Sit (Knee Rehab)

Knee, Quads

◆Back flat on wall
◆Knees ≥90°
◆Hold 30-60s

Step-Up (Knee Rehab)

Knee, Quads, Glutes

◆Low box first
◆No knee cave
◆Drive heel

Step-Down (Knee Rehab)

Knee Control

◆Low step
◆Slow descent
◆Knee tracks toe

Banded Monster Walk

Knee, Glute Med

◆Band above knees
◆Slight squat
◆Step wide

Spanish Squat (Knee Rehab)

Knee, Quads

◆Band behind knees
◆Sit straight down
◆Tall torso

Banded Hamstring Curl (Knee)

Hamstrings, Knee

◆Lie face down
◆Curl heel slow
◆No hip lift

Single-Leg Balance (Knee Prop)

Knee Stability

◆30s holds
◆Eyes closed harder
◆No wobble

Pendulum Swings (Shoulder)

Shoulder Capsule

◆Hinge over
◆Let arm hang
◆Small circles

Wall Walk (Shoulder)

Shoulder ROM

◆Fingers walk wall up
◆Stop before pain
◆Daily reps

Banded External Rotation

Rotator Cuff

◆Elbow at side 90°
◆Rotate band out
◆Slow control

Banded Internal Rotation

Subscapularis

◆Elbow pinned
◆Pull across belly
◆Light load

Sleeper Stretch (Shoulder)

Posterior Capsule

◆Lie on side
◆Press wrist down
◆Hold 30s

Cross-Body Stretch

Posterior Capsule

◆Pull arm across
◆No shoulder shrug
◆30s hold

Scapular Push-Up

Serratus Anterior

◆Plank position
◆Protract & retract
◆No elbow bend

Prone YTW Raises

Lower Traps, Rear Delts

◆Lie face down
◆Y-T-W shapes
◆Light tempo

Banded Face Pull (Rehab)

Rear Delts, Cuff

◆Pull to forehead
◆External rotate
◆High reps

Banded Pull-Apart (Rehab)

Rear Delts, Rhomboids

◆Arms straight
◆Pull band wide
◆Squeeze blades

Wall Slides (Shoulder)

Shoulder Mobility

◆Back flat on wall
◆Arms slide up
◆Maintain contact

Banded Shoulder Dislocates

Shoulder Capsule

◆Wide grip
◆Slow arc overhead
◆No force

Side-Lying External Rotation

Infraspinatus

◆Lie on side
◆Elbow on hip
◆Light DB rotate up

Empty Can vs Full Can

Supraspinatus

◆Full can preferred
◆Thumbs up
◆Raise to 90°

McKenzie Press-Up

Lumbar Spine

◆Lie face down
◆Press chest up
◆Hips stay down

Cat-Cow (Back Rehab)

Spine Mobility

◆Slow alternate
◆Breath with motion
◆Pain-free range

Bird Dog (Back Rehab)

Core, Spine Stability

◆Opposite arm/leg
◆Square hips
◆Hold 5s

Dead Bug (Back Rehab)

Deep Core

◆Low back pressed
◆Slow opposite arm/leg
◆Brace

McGill Big 3 — Curl-Up

Core (Spine-Safe)

◆One knee bent
◆Hands under low back
◆Small lift

Side Plank (Back Rehab)

Obliques, Spine Stability

◆Knees down to start
◆Stack hips
◆Short holds

Glute Bridge (Back Rehab)

Glutes, Low Back

◆Drive heels
◆Squeeze top
◆No back arch

Pelvic Tilt

Lumbar Control

◆Lie on back
◆Flatten low back
◆Hold 5s

Knee-to-Chest Stretch

Lower Back

◆Pull one knee up
◆Hold 30s
◆Switch sides

Sciatic Nerve Glide

Sciatic Nerve

◆Sit tall
◆Extend leg & flex foot
◆Slow pulses

Piriformis Stretch

Piriformis (Sciatica)

◆Figure-4 supine
◆Pull thigh in
◆30s each

Ankle Alphabet

Ankle Mobility

◆Trace ABCs with foot
◆Full ROM
◆Both feet

Calf Raise (Ankle Rehab)

Calves, Ankle

◆Slow tempo
◆Full stretch
◆Pause top

Eccentric Heel Drop

Achilles Tendon

◆Stand on edge
◆5s lower
◆Step up to reset

Tibialis Anterior Raise

Shin, Ankle

◆Heels against wall
◆Lift toes
◆Slow tempo

Banded Ankle Dorsiflexion

Ankle Front

◆Band on top of foot
◆Pull toes up
◆Slow control

Banded Ankle Plantarflexion

Calves, Ankle

◆Band on ball of foot
◆Press down
◆Slow return

Banded Ankle Inversion

Ankle Inside

◆Band lateral anchor
◆Turn foot in
◆Slow

Banded Ankle Eversion

Peroneals (Sprain)

◆Band medial anchor
◆Turn foot out
◆Slow

Single-Leg Balance (Ankle)

Ankle Stability

◆Hold 30s
◆Progress eyes closed
◆Soft surface

Plantar Fascia Roll

Foot Sole

◆Roll arch on ball
◆2 min per foot
◆Daily

Towel Scrunch

Foot Intrinsics

◆Toes pull towel
◆Sit tall
◆3 sets ×20

Clamshell (Hip Rehab)

Glute Med, Hip

◆Stack hips
◆Knee opens
◆Slow tempo

Banded Lateral Walk

Glute Med, Hip

◆Slight squat
◆Step wide
◆Tension on band

Side-Lying Leg Raise

Glute Med

◆Lie on side
◆Lift top leg
◆Toe slightly down

Fire Hydrant (Hip)

Glute Med

◆Quadruped
◆Lift knee out
◆Hips square

Hip Airplane

Hip Stability

◆Single-leg hinge
◆Rotate hip open/closed
◆Slow

90/90 Hip Stretch

Hip Capsule

◆Both knees 90°
◆Lean forward
◆Switch

Couch Stretch (Hip Flexor)

Hip Flexors

◆Back foot up
◆Squeeze glute
◆Tall torso

Pigeon Pose (Hip)

Glutes, Hips

◆Front shin parallel
◆Hips square
◆Breathe

Wrist Extensor Stretch

Tennis Elbow

◆Arm straight
◆Pull fingers down
◆30s hold

Wrist Flexor Stretch

Golfer's Elbow

◆Palm up
◆Pull fingers back
◆30s hold

Eccentric Wrist Extension

Tennis Elbow

◆Light DB
◆Slow 5s lower
◆3 sets ×15

Eccentric Wrist Flexion

Golfer's Elbow

◆Light DB
◆Slow lower
◆3 sets ×15

Tyler Twist (FlexBar)

Tennis Elbow

◆Twist FlexBar
◆Slow eccentric
◆3 sets ×15

Reverse Tyler Twist

Golfer's Elbow

◆Reverse twist
◆Slow eccentric
◆3 sets ×15

Banded Elbow Pull-Apart

Elbow Stability

◆Light band
◆High reps
◆Pain-free

Wrist Circles

Wrist Mobility

◆Slow circles
◆Both directions
◆Daily

Prayer Stretch

Wrist Flexors

◆Palms together at chest
◆Lower hands
◆Hold 30s

Reverse Prayer Stretch

Wrist Extensors

◆Backs of hands together
◆Lower slowly
◆30s

Wrist Push-Up Prep

Wrist Loading

◆Hands on floor
◆Rock forward/back
◆Slow

Grip Squeeze (Putty/Ball)

Hand, Forearm

◆Squeeze 5s
◆Release
◆30 reps

Chin Tucks

Deep Neck Flexors

◆Pull chin straight back
◆Hold 5s
◆10 reps

Neck CARs (Rehab)

Neck Mobility

◆Slow circles
◆Pain-free range
◆Both directions

Levator Scapulae Stretch

Neck, Upper Trap

◆Look to armpit
◆Gentle pull
◆30s each side

Upper Trap Stretch

Upper Trap

◆Ear to shoulder
◆Light pull
◆30s hold

Banded Neck Retraction

Cervical Spine

◆Band around forehead
◆Pull head back
◆Hold 5s

Prone Cobra (Neck/Upper Back)

Upper Back, Neck

◆Lie face down
◆Lift chest & arms
◆Tuck chin

Heel Slide (ACL Early)

Knee ROM

◆Lie on back
◆Slide heel toward butt
◆Pain-free

Mini Squat (ACL)

Knee, Quads

◆0-30° depth
◆No knee cave
◆Slow

Lateral Step-Down

Knee Control

◆Step sideways down
◆Knee tracks toe
◆Slow

Single-Leg RDL (Rehab)

Hamstrings, Balance

◆Hinge from hip
◆Back leg straight
◆Slow

Codman's Pendulum

Glenohumeral

◆Bend over support
◆Let arm dangle
◆Small circles

Table Slide (Shoulder)

Shoulder ROM

◆Hand on towel
◆Slide forward
◆Pain-free

Isometric Shoulder Press

Cuff Stability

◆Push into wall
◆Hold 10s
◆Pain-free

Diaphragmatic Breathing

Core, Diaphragm

◆Hand on belly
◆Inhale belly out
◆Long exhale

Heel Slides (Core)

Deep Core

◆Brace core
◆Slide heel out
◆Slow

Modified Side Plank

Obliques

◆Knees down
◆Stack hips
◆Short holds