Mobility Beginner
90/90 Hip Stretch
90_90_hip_stretch
Pattern: mobility
Primary: glutes
Equipment: bodyweight
sit tall firsthinge from hipboth sit bones on floor
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Exercise library
A browsable reference for the bundled exercise IDs plan authors can use. Showing 78 of 78 entries.
Bodyweight Intermediate
Ab Wheel Rollout
ab_wheel
Pattern: anti_rotation
Primary: core
Equipment: bodyweight
hollow bodybrace harduse lats to return
Bodyweight Beginner
Air Squat
air_squat
Pattern: squat
Primary: quads
Equipment: bodyweight
chest upfull depthweight in heels
Strength Intermediate
Arnold Press
arnold_press
Pattern: vertical_push
Primary: front_delts
Equipment: dumbbell
rotate through the full arccontrolled rotationfull extension
Strength Intermediate
Barbell Back Squat
barbell_back_squat
Pattern: squat
Primary: quads
Equipment: barbell, rack
chest upknees tracking over toesdrive through midfoot
Strength Beginner
Barbell Bench Press
barbell_bench_press
Pattern: horizontal_push
Primary: chest
Equipment: barbell, bench, rack
arch and braceelbows at ~45°bar to lower chest
Strength Beginner
Barbell Curl
barbell_curl
Pattern: vertical_pull
Primary: biceps
Equipment: barbell
elbows stay pinnedno swingfull extension at bottom
Strength Advanced
Barbell Front Squat
barbell_front_squat
Pattern: squat
Primary: quads
Equipment: barbell, rack
elbows upstay tallknees out
Strength Intermediate
Barbell Hip Thrust
barbell_hip_thrust
Pattern: hinge
Primary: glutes
Equipment: barbell, bench
chin to chestsqueeze glutes at topneutral pelvis
Strength Intermediate
Barbell Overhead Press
barbell_overhead_press
Pattern: vertical_push
Primary: front_delts
Equipment: barbell, rack
brace your corebar travels in straight linepush head through at top
Strength Intermediate
Barbell Row
barbell_row
Pattern: horizontal_pull
Primary: lats
Equipment: barbell
squeeze shoulder bladeselbows backmaintain hip hinge
Bodyweight Beginner
Bird Dog
bird_dog
Pattern: anti_rotation
Primary: core
Equipment: bodyweight
neutral pelvisdon't rotatecontrolled extension
Strength Intermediate
Bulgarian Split Squat
bulgarian_split_squat
Pattern: lunge
Primary: quads
Equipment: bench, dumbbell
vertical shin on front legknee over toefull hip extension at top
Strength Beginner
Cable Crunch
cable_crunch
Pattern: core
Primary: core
Equipment: cable
crunch don't pull with armsflex spine not hipshold contraction
Strength Beginner
Cable Fly
cable_fly
Pattern: horizontal_push
Primary: chest
Equipment: cable
squeeze at centerelbows slightly bentstretch at start
Strength Beginner
Cable Lateral Raise
cable_lateral
Pattern: vertical_push
Primary: side_delts
Equipment: cable
constant cable tensionstop at shoulder heightno swing
Strength Beginner
Cable Row
cable_row
Pattern: horizontal_pull
Primary: lats
Equipment: cable
sit tallelbows past torsofull stretch at start
Mobility Beginner
Cat-Cow
cat_cow
Pattern: mobility
Primary: lower_back
Equipment: bodyweight
breathe in on cowbreathe out on catfull range
Strength Beginner
Chest-Supported Row
chest_supported_row
Pattern: horizontal_pull
Primary: upper_back
Equipment: dumbbell, bench
chest stays on padelbows wide for upper backfull stretch down
Bodyweight Intermediate
Chin-Up
chinup
Pattern: vertical_pull
Primary: biceps
Equipment: pullup_bar
supinated grip for bicep biasfull extension at bottomchin over bar
Strength Intermediate
Close-Grip Bench Press
close_grip_bench
Pattern: horizontal_push
Primary: triceps
Equipment: barbell, bench
elbows close to torsoshoulder-width gripfull range
Strength Intermediate
Conventional Deadlift
conventional_deadlift
Pattern: hinge
Primary: hamstrings
Equipment: barbell
bar stays over mid-footlat engagementsqueeze glutes at lockout
Mobility Beginner
Couch Stretch
couch_stretch
Pattern: mobility
Primary: quads
Equipment: bodyweight, wall
tuck pelvissqueeze glutetall spine
Cardio Beginner
Cycling
cycling
Pattern: cardio
Primary: quads
Equipment: bike
pedal circlesseat at correct heightengage core
Bodyweight Beginner
Dead Bug
dead_bug
Pattern: anti_rotation
Primary: core
Equipment: bodyweight
low back flat to floorbreathe out on extensionslow and controlled
Bodyweight Intermediate
Dip
dip
Pattern: vertical_push
Primary: chest
Equipment: dip_bar
slight forward lean for chest biasfull extension at topcontrolled descent
Strength Beginner
Dumbbell Bench Press
db_bench_press
Pattern: horizontal_push
Primary: chest
Equipment: dumbbell, bench
full range of motionscapulae retractedneutral wrists
Strength Beginner
Dumbbell Curl
db_curl
Pattern: vertical_pull
Primary: biceps
Equipment: dumbbell
supinate at topno swingfull range
Strength Beginner
Dumbbell Row
db_row
Pattern: horizontal_pull
Primary: lats
Equipment: dumbbell, bench
elbow to hipno rotationfull stretch at bottom
Strength Beginner
Dumbbell Shoulder Press
db_shoulder_press
Pattern: vertical_push
Primary: front_delts
Equipment: dumbbell, bench
full range of motioncontrolled descentneutral or pronated grip
Cardio Beginner
Elliptical
elliptical
Pattern: cardio
Primary: quads
Equipment: elliptical
full stridekeep heel in contactupright posture
Strength Beginner
Face Pull
face_pull
Pattern: horizontal_pull
Primary: rear_delts
Equipment: cable
elbows highpull to face not chinexternal rotation at end
Mobility Beginner
Foam Rolling
foam_roll
Pattern: mobility
Primary: core
Equipment: bodyweight
breathe into tight spotsslow and controlled2 min per area
Mobility Beginner
Full Body Dynamic Warm-Up
dynamic_warmup_full_body
Pattern: mobility
Primary: core
Equipment: bodyweight
controlled movementsprogressively increase rangeraise heart rate gradually
Strength Beginner
Goblet Squat
goblet_squat
Pattern: squat
Primary: quads
Equipment: dumbbell, kettlebell
elbows inside kneeschest tallfull depth
Strength Intermediate
Good Morning
good_morning
Pattern: hinge
Primary: hamstrings
Equipment: barbell
push hips backkeep back flatbrace before moving
Strength Intermediate
Hack Squat
hack_squat
Pattern: squat
Primary: quads
Equipment: machine
push knees outfull depthcontrolled tempo
Strength Beginner
Hammer Curl
hammer_curl
Pattern: vertical_pull
Primary: biceps
Equipment: dumbbell
neutral grip throughoutelbow pinnedcontrol the negative
Bodyweight Advanced
Handstand Push-Up
handstand_pushup
Pattern: vertical_push
Primary: front_delts
Equipment: bodyweight, wall
active shoulderhollow bodyelbows forward
Bodyweight Intermediate
Hanging Leg Raise
hanging_leg_raise
Pattern: core
Primary: core
Equipment: pullup_bar
no swingposterior tilt at topcontrol the descent
Strength Intermediate
Incline Barbell Bench Press
incline_barbell_bench
Pattern: horizontal_push
Primary: chest
Equipment: barbell, bench, rack
touch upper chestelbows back slightlyfull rom
Strength Beginner
Incline Dumbbell Press
incline_db_press
Pattern: horizontal_push
Primary: chest
Equipment: dumbbell, bench
touch upper chestcontrolled descentsqueeze at top
Bodyweight Beginner
Inverted Row
inverted_row
Pattern: horizontal_pull
Primary: upper_back
Equipment: pullup_bar
hollow bodyelbows closechest touches bar
Cardio Beginner
Jump Rope
jump_rope
Pattern: cardio
Primary: calves
Equipment: jump_rope
small jumpswrist rotation not armsland on balls of feet
Strength Intermediate
Kettlebell Swing
kettlebell_swing
Pattern: hinge
Primary: glutes
Equipment: kettlebell
hip drive not arm liftsqueeze glutes at topsoft knees on descent
Strength Beginner
Landmine Press
landmine_press
Pattern: horizontal_push
Primary: front_delts
Equipment: barbell, landmine
shoulder packedpress along bar pathslight forward lean
Strength Beginner
Lat Pulldown
lat_pulldown
Pattern: vertical_pull
Primary: lats
Equipment: cable, machine
elbows to hipsslight leanfull stretch at top
Strength Beginner
Lateral Raise
lateral_raise
Pattern: vertical_push
Primary: side_delts
Equipment: dumbbell, cable
slight internal rotation at top (pinky up)no swingstop at shoulder height
Strength Beginner
Leg Press
leg_press
Pattern: squat
Primary: quads
Equipment: machine
keep low back pressed into padfull range of motioncontrolled descent
Mobility Beginner
Lower Body Dynamic Warm-Up
dynamic_warmup_lower
Pattern: mobility
Primary: glutes
Equipment: bodyweight
control each movementprogressively deeper range
Strength Beginner
Overhead Tricep Extension
overhead_tricep_ext
Pattern: vertical_push
Primary: triceps
Equipment: dumbbell, cable
elbows forwardfull stretchlockout at top
Strength Beginner
Pallof Press
pallof_press
Pattern: anti_rotation
Primary: core
Equipment: cable, band
resist the rotationstay tallexhale on press
Strength Beginner
Pec Deck
pec_deck
Pattern: horizontal_push
Primary: chest
Equipment: machine
full stretch in starting positionsqueeze at peak contraction
Strength Intermediate
Pendlay Row
pendlay_row
Pattern: horizontal_pull
Primary: upper_back
Equipment: barbell
dead stop each repelbows widehorizontal torso
Bodyweight Beginner
Plank
plank
Pattern: anti_rotation
Primary: core
Equipment: bodyweight
squeeze gluteshollow body positionbreathe steadily
Strength Intermediate
Preacher Curl
preacher_curl
Pattern: vertical_pull
Primary: biceps
Equipment: barbell, bench
arms fully extended at startslow eccentricno momentum
Bodyweight Intermediate
Pull-Up
pullup
Pattern: vertical_pull
Primary: lats
Equipment: pullup_bar
depress scapulae firstdrive elbows to hipsfull hang between reps
Strength Intermediate
Push Press
push_press
Pattern: vertical_push
Primary: front_delts
Equipment: barbell
dip is shallowvertical bar pathpress under the bar
Bodyweight Beginner
Push-Up
pushup
Pattern: horizontal_push
Primary: chest
Equipment: bodyweight
full body tensionelbows at 45°chest to floor
Strength Beginner
Rear Delt Fly
rear_delt_fly
Pattern: horizontal_pull
Primary: rear_delts
Equipment: dumbbell, cable
lead with elbowsslight bendsqueeze at top
Strength Beginner
Romanian Deadlift
romanian_deadlift
Pattern: hinge
Primary: hamstrings
Equipment: barbell
hinge at hip not waistbar stays close to legsfeel the stretch in hamstrings
Cardio Beginner
Rowing (Erg)
rowing
Pattern: cardio
Primary: lats
Equipment: rower
legs firstbody swing after legsarms last on drive
Cardio Beginner
Running
running
Pattern: cardio
Primary: quads
Equipment: bodyweight
land under center of massrelaxed upper bodysteady breathing
Strength Beginner
Shrug
shrug
Pattern: carry
Primary: traps
Equipment: barbell, dumbbell
straight up not forwardhold contractionno arm bend
Bodyweight Beginner
Side Plank
side_plank
Pattern: anti_rotation
Primary: obliques
Equipment: bodyweight
hips upbody alignedbreathe
Strength Intermediate
Single-Leg Romanian Deadlift
single_leg_rdl
Pattern: hinge
Primary: hamstrings
Equipment: dumbbell, kettlebell
hip hinge not spine flexpelvis squarecontrol the descent
Strength Intermediate
Skull Crusher
skull_crusher
Pattern: horizontal_push
Primary: triceps
Equipment: barbell, bench
elbows pointing upbar to foreheadno shoulder movement
Cardio Beginner
StairMaster
stair_master
Pattern: cardio
Primary: glutes
Equipment: stair_master
don't lean on railsfull stepstay upright
Cardio Beginner
Stationary Bike
stationary_bike
Pattern: cardio
Primary: quads
Equipment: bike
full pedal strokeseat height so leg is almost extendedsit tall
Strength Beginner
Straight-Arm Pulldown
straight_arm_pulldown
Pattern: vertical_pull
Primary: lats
Equipment: cable
no elbow bendfeel lats stretch at topfull hip extension at bottom
Strength Intermediate
Sumo Deadlift
sumo_deadlift
Pattern: hinge
Primary: glutes
Equipment: barbell
push knees outchest upbar close to shins
Cardio Beginner
Swimming
swimming
Pattern: cardio
Primary: lats
Equipment: bodyweight
breathe every 2-3 strokesrotate with hipsstreamline push-off
Strength Intermediate
T-Bar Row
t_bar_row
Pattern: horizontal_pull
Primary: lats
Equipment: barbell, landmine
chest upelbows backsqueeze at top
Mobility Beginner
Thoracic Rotation
thoracic_rotation
Pattern: rotation
Primary: upper_back
Equipment: bodyweight
hips stay stackedrotate thoracic not lumbarbreath into the rotation
Strength Beginner
Trap Bar Deadlift
trap_bar_deadlift
Pattern: hinge
Primary: quads
Equipment: trap_bar
chest updrive through heelsneutral spine
Cardio Beginner
Treadmill Run
treadmill
Pattern: cardio
Primary: quads
Equipment: treadmill
don't hold railsslight forward leannatural stride
Strength Beginner
Tricep Pushdown
tricep_pushdown
Pattern: vertical_push
Primary: triceps
Equipment: cable
elbows stay pinnedfull extensioncontrol the return
Mobility Beginner
Upper Body Dynamic Warm-Up
dynamic_warmup_upper
Pattern: mobility
Primary: front_delts
Equipment: bodyweight
full range of motioncontrolled speed