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

Visit Site

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