Hip internal rotators Iliopsoas TFL Synonyms windscreen wiper Description Start with sitting on the ground, knees folded the same way. This can be done with both hands for support, o ...

Gluteus Maximum Hamstring Synonyms Hip thrust Equipment needed Bench Description Place one foot on the bench, with the heel down (NOT foot flat, as it restricts hamstring involvemen ...

|Exercise |Sets |Reps | Weight| |--|--|--|--| |dragon-squat|4|10|| |cossack-squats|4|25|| |single-leg-rdl|3|8|24 kg| |[skater-squat](/skater ...

Equipment needed Body weight Alternatives Banded-ankle Description Kneel down with one knee next to other ankle. With your heel flat on the ground Cues Links Studies <!--sta ...

Quadricreps Equipment needed Bodyweight Description Often good to warm up with ankle kneel to enhance ankle flexibility Start in a single leg squat position with one leg stret ...

deltoid teres infraspinatus supraspinatus Synonyms Equipment needed bands crossbar Alternatives Description There are 2 exercises, with 2 parts to each, and you will typi ...

deltoid teres infraspinatus supraspinatus Synonyms Equipment needed bands Description Stand with your left foot on the band, and holding it with your right hand over your left h ...

|Exercise |Sets |Reps | Weight| |--|--|--|--| |deep-squat-pressed| 4 |10|| |single-leg-rdl|3|8|16 kg?| |[single-leg-squat-step-down](/single-leg-squat-ste ...

|Exercise |Sets |Reps | Weight| |--|--|--|--| |Squats| 4 |6|| |Front Squats| 4 |6|| |deep-squat-pressed| 4 |10|| |single-leg-rdl|3|8|16 kg?| |[single-leg- ...

|Exercise |Sets |Reps | Weight| |--|--|--|--| |Band pulls - all around warmup|||| |Ring dips|4|6| |Ring top holds|4|6| |Band sword draw|3 each arm|10|red| |[Woodchoppe ...

|Exercise |Sets |Reps | Weight| |--|--|--|--| |Band pulls - all around warmup|||| |Ring dips|4|6| |Band shoulder circles (alternate front rear)|3|10|red then black| |Band sword draw|3 each arm|10| ...

|Exercise |Sets |Reps | Weight| |--|--|--|--| |Cossack squats| 4 |20|| |deep-squat-pressed| 4 |10|| |single-leg-rdl|3|8|8 kg| |[single- ...

Quadriceps Gluteus maximus Equipment needed Bench / Box Kettlebell / Dumbell Alternatives Single leg TRX squat Description Sit on a bench / box, holding a kettlebell or dumbell ...

Gluteus maximus Hamstring Synonyms Romanian dead lift Stiff leg deadlift Equipment needed Dumbell Kettlebell Barbell plate Description Standing straight with a kettlebell / ...

Muscles adductor magnus longus Synonyms Alternatives Description Standing up, with band round ankle, and around bar at ankle height, on the foot on the side of the bar ...

Muscles anterior deltoid lateral deltoid posterior deltoid upper trapezius Synonyms Equipment needed Dumbells Bench Adjustable bench Seat Alternatives Sta ...

Synonyms Equipment needed Alternatives Description Progressions Regressed versions (Progressions to get to this movement) Progressive versions Cues Links St ...

Synonyms Equipment needed Alternatives Description Progressions Regressed versions (Progressions to get to this movement) Progressive versions Cues Links St ...

Synonyms Equipment needed Alternatives Description Progressions Regressed versions (Progressions to get to this movement) Progressive versions Cues Links ...

Muscles Synonyms Equipment needed Alternatives Description Go into a squat, place elbows on inside of knees, press hands together - palm to palm. Rock back and forth to flex out ...