KNEE DOMINANT
| KETTLEBELL Squats |
KETTLEBELL Lunges |
|---|---|
| * KB Goblet Squat * KB Pause Goblet Squat * KB Ecc. Goblet Squat * KB Rack Squat * KB Pause Rack Squat * KB Eccentric Rack Squat * Dual KB Rack Squat * Dual KB Pause Rack Squat * Dual KB Eccentric Rack Squat |
* KB Split Squat * KB Reverse Lunge * KB Bulgarian Split Squat * KB Walking Lunge * KB Lateral Lunge * KB Rack Split Squat * KB Rack Reverse Lunge * KB Rack Bulgarian Split Squat * KB Rack Walking Lunge (CL) * KB Rack Lateral Lunge * Dual KB Split Squat * Dual KB Rack Reverse Lunge * Dual KB Rack Bulgarian Split Squat * Dual KB Rack Walking Lunge * Dual KB Rack Lateral Lunge |
| DUMBBELL Squats |
DUMBBELL Lunges |
| * DB Goblet Squat * DB Pause Goblet Squat * DB Eccentric Goblet Squat |
* DB Split Squat * DB Reverse Lunge * DB Bulgarian Split Squat * DB Walking Lunge * DB Lateral Lunge |
| BARBELL Squats |
BARBELL Lunges |
| * Back Squat * Pause Back Squat * Eccentric Back Squat * Front Squat * Pause Front Squat * Eccentric Front Squat * Zercher Squat * Pause Zercher Squat * Eccentric Zercher Squat |
* BB Split Squat * BB Reverse Lunge * BB Bulgarian Split Squat * BB Walking Lunge * BB Lateral Lunge * Front BB Split Squat * Front BB Reverse Lunge * Front BB Bulgarian Split Squat * Front BB Walking Lunge * Front BB Lateral Lunge * Zercher Split Squat * Zercher Reverse Lunge * Zercher Bulgarian Split Squat * Zercher Walking Lunge * Zercher Lateral Lunge |
HIP DOMINANT
| KETTLEBELL Deadlifts |
KETTLEBELL Hip Thrust/Bridge |
|---|---|
| * KB Deadlift * KB Elevated Deadlift * KB 1 Arm Sumo Deadlift * Dual KB Sumo Deadlift * Dual KB Sumo RDL * Offset Dual KB Sumo Deadlift * Offset Dual KB Sumo RDL * Dual KB Staggered Stance RDL * Dual KB 1 Leg Deadlift * Dual KB 1 Leg RDL * KB Staggered Stance RDL (CL) * KB 1 leg RDL (CL) |
* KB Hip Bridge * KB Frog Pump * KB Hip Thrust * KB 1 Leg Hip Bridge * KB 1 Leg Hip Thrust |
| DUMBBELL Deadlifts |
DUMBBELL Hip Thrust/Bridge |
| * Dual DB Staggered Stance RDL * Dual DB 1 Leg Deadlift * Dual DB 1 Leg RDL * DB 1 leg RDL (CL) * DB Staggered Stance RDL (CL) |
* DB Hip Bridge * DB Hip Thrust * DB 1 Leg Hip Bridge * DB 1 Leg Hip Thrust * DB Frog Pump |
| BARBELL Deadlifts |
BARBELL Hip Thrust/Bridge |
| * BB Conventional Deadlift * BB Sumo Deadlift * BB Linebacker Stance Deadlift |
* BB Hip Thrust * BB Pause Hip Thrust * BB Glute bridge * BB Pause Glute Bridge * 1 Leg BB Hip Thrust * 1 Leg Pause BB Hip Thrust |
PUSH
| KETTLEBELL Horizontal Press |
KETTLEBELL Vertical Press |
|---|---|
| * Dual KB Floor Press * 1 Arm KB Floor Press |
* Half Kneeling Alternating KB Press * Half Kneeling Bottom Up KB Press * Half Kneeling Bottoms Up KB Press * Half Kneeling Filly Press * KB 1 Arm Z Press * KB Z Press * Seated 1 Arm KB Press * Seated Filly Press * Seated KB Press * Standing 1 Arm KB Press * Standing 1 Arm KB Push Press * Standing Alternating KB Press * Standing Alternating KB Push Press * Standing KB Press * Standing KB Push Press * Tall Kneeling Bottom Up KB Press * Tall Kneeling KB Press * Tall Kneeling KB Push Press |
| DUMBBELL Horizontal Press |
DUMBBELL Vertical Press |
| * DB Floor Press * Alternating DB Floor Press (Top Down) * Alternating DB Floor Press (Bottoms Up) * DB Floor Press w/ Neutral Grip * DB Bench Press * DB Bench Press w/ Neutral Grip * Incline DB Bench Press * DB Incline Bench Press w/ Neutral Grip * Physio Ball DB Chest Press * Physio Ball Alternating DB Chest Press (Top Down) * Physio Ball Alternating DB Chest Press (Bottom Up) * Glute Bridge 1 Arm DB Floor Press * Glute Bridge DB Floor Press * Alternating DB Bench Press (Top Down) * Alternating DB Bench Press (Bottoms Up) * Bench Glute Bridge Alternating DB Chest Press (Bottom Up) * Bench Glute Bridge Alternating DB Chest Press ( Top Down) * Bench Glute Bridge DB Chest Press * Incline Alternating DB Bench Press (Bottom Up) * Incline Alternating DB Bench Press (Top Down) * 1 Arm DB Floor Press * 1 Arm DB Bench Press * 1 Arm DB Incline Bench Press * Eccentric DB Floor Press |
* Half Kneeling 1 Arm DB Press * 1 Arm Seated DB Press * Tall Kneeling DB Arnold Press * 1 Arm Banded DB Press * 1/2 Kneeling 1 Arm Banded DB Press * 1 Arm DB Press * Half Kneeling Arnold Press * 1 Arm DB Push Press * 1 Arm DB Push Press Eccentrics * 1 Arm DB Jerk Balance * Seated Arnold Press * Seated 1 Arm Arnold Press * DB Press * DB Alternating Press * 1 Arm DB Z Press * DB Z Press * 1 Arm DB Arnold Z Press * Seated DB Press * Half Kneeling DB Cross Body Press |
| BARBELL Horizontal Press |
BARBELL Vertical Press |
| * JM Press * Barbell Bench Press * Incline Barbell Bench Press * Barbell Floor Press * Glute Bridge Barbell Floor Press |
* Barbell Overhead Press * Behind The Neck Barbell Press |
| LANDMINE | |
| * 1 Arm Landmine Press * Half Kneeling Landmine Press * 1 Arm Landmine Push Press |
|
| RESISTANCE BANDS Horizontal Press |
|
| BODYWEIGHT Horizontal Press |
|
| * Elevator Bar Dip * Strict Bar Dip * Low to High Plank * Depth Push Ups |
PULL
| KETTLEBELL Horizontal |
|
|---|---|
| * Dual KB Sumo Row * KB Chest Supported Row * Bench Kneeling 1 Arm KB Row * Bench Kneeling Dead Stop 1 Arm KB Row * 3 Point KB Row * KB Fisherman Row * Bench Kneeling 1 Arm KB Row w/ * Split Stance Bent Over 1 Arm KB Row * KB Gorilla Row |
|
| DUMBBELL Horizontal |
|
| * DB Chest Supported Row * Dead Stop 1 Arm DB Row * 1 Arm DB Bench Row * 1 Arm DB Fisherman Row * Split Stance 1 Arm DB Row * All 4’s DB Alternating Row |
|
| BARBELL Horizontal |
|
| * Bent Over Barbell Row (Pro.) * Bent Over Barbell Row (Sup.) |
|
| TRAP BAR Horizontal |
|
| * Bent Over Trap Bar Row | |
| LANDMINE Horizontal |
|
| * Bent Over Landmine T-Bar Row w/ Band * Bench Kneeling Landmine Meadows Row * Landmine T-Bar Row w/ Close Neutral Grip Attatchment |
|
| RESISTANCE BANDS Horizontal |
|
| * Seated Banded Low Row |