Exercises

MOST BASIC

Lower Push: Slant Squat, Split Squat, Goblet Squat
Lower Hinge: S/leg Hinge, Standing Good Morning, Nordics
Upper Push: Push-Ups (Dips / Piked Push-Ups)
Upper Pull: Chin-Ups (Pull-Ups / Front Lever Rows)
Abs: V-Ups (Wheel rollouts / Leg Raises)
Back: Super Man, Back Extension Holds
 

UPPER BODY

Forearms:
  • Standing flexions and extensions (short range)
  • Bench extensions and flexions (long range)
  • Captains of crush
 
Upper Body Pulls:
  • Chin-Ups / Pull-Ups /
  • Front Lever Rows (Wide Grip / Narrow Grip)
  • Band Pull-Aparts / Cuban Rotations / Trap 3 Raises
 
Upper Body Push:
  • Push-Ups / Dips / Piked Push-Ups -
  • Leaning back with rings / Pelican Curls / Reverse neutral and underhand grips chest leaning incline, vertical, lying incline

LOWER BODY

  • Slant Squat (Split Squat / Goblet Squat)
  • S/leg Hinge (Standing Good Morning / Nordics)
  • 3 Directional KOT Calf Raise (Seated Calf Raise, Standing Calf Raise)
  • Tib Bar Raises (wall tib raises)
  • Romanian Rhythm Squats (Full Squat Bounces, Mid Position Bounces)
  • V-Ups (Wheel rollouts / Leg Raises)