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Stacking Tutorial with Squat
Bracing Tutorial + Integrating Stacking Mechanics
Short-Seated Alternating Cable Pulldown
Short Seated Alternating Horizontal Cable Row (Lat Focus)
High Oblique Sit Pulldown
Quarter-Kneeling Cable Row
Half-Kneeling Single Arm Cable Row
Tall-Kneeling Alternating Pulldown
Long-Seated Alternating Row – Lat Focus
Long-Seated Alternating Row – Upper Back Focus
Chest-Supported Alternating Row – Lat Focus
Chest Supported DB Alternating Row – Upper Back Focus
DB 1-Arm Supported Row on Bench
Wall Supported Single Arm Row
Cable Lat Pulldown with Chest Support
Cable Lat Pulldown in Active Shoulder Flexion Range
Single Arm Cable Row with Humeral Extension/Lat Focus
Cable Lat Pull-In on Incline Bench
Bodyweight Pull-Up
Seated Single Arm Cable Horizontal Row – Upper Back Focus (Rear Delt)
Split Stance Alternating Cable Low Row – Humeral Extension Focused
Cable Alternating Low Row in Hip Extension
Staggered Stance Low Cable Row – Rear Heel Elevated
Landmine Bent-Over Alternating Row – Contralateral Load
TRX Single Arm Rotational Row
90/90 TRX Inverted Row
90/90 Inverted Barbell Row – Offset Reach
Hooklying Cable Biceps Curl
DB Preacher Curl with Roller Support
Seated Alternating DB Biceps Curl
Bilateral Spider Curl
Single Arm Spider Curl with Contralateral Reach
Respiratory Preacher Curl
Cable Biceps Curl with Humeral Extension
Step-Out Supination Curl
Deep Squat Alternating Biceps Curl – Heels Elevated
Wall-Supported Curl with Supination Focus
Deep Squat Biceps Curl
Dumbbell Rear Delt Fly in Sidelying
Hooklying Lateral Raise with Cuff Attachment
Hooklying Cable Y-Raise
Bent-Over Cable Rear Delt Fly with Bench Support
DB Single Arm Lateral Raise with Optional Standing Variation
Bilateral DB Lateral Raise
Crotch Lateral Raise
Cable Lateral Raise with Lateral Compression
Cable X-Cross Lateral Raise
Push-Up with Optional DB Hold
Incline Push-Up with Optional Offset
Offset Push-Up with Hand Elevation
Offset Push-Up with Foot Elevation
DB Floor Press in 90/90
Hooklying Single Arm DB Bench Press
Alternating DB Bench Press – Hooklying Position
Alternating DB Bench Press
DB Bench Press with Bilateral Load
Barbell Bench Press
Incline Alternating DB Bench Press with Wall Reference
Alternating Incline DB Bench Press – Feet Elevated
DB Incline Bench Press with Bilateral Load
Short-Seated Arnold Press with Wall Reference
Alternating DB Arnold Press with Wall Reference
Seated Alternating Arnold Press with Thoracic Abduction
Short-Seated Alternating Landmine Press
Seated Single-Arm Landmine Press with Contralateral Reach
Half-Kneeling Landmine Press with Ipsilateral Load
Quarter-Kneeling Landmine Press with Reach
Split Stance Landmine Press with Propulsive Bias
Split Stance Landmine Press with Yielding Bias
Split Stance Landmine Press with Ipsilateral Load
Short-Seated Single-Arm Cable Press
Seated Alternating Cable Chest Press
Half-Kneeling Cable Press with Hip Shift
Half-Kneeling Cable Press with Hip Shift & Contralateral Rotation
High To Low Cable Press with Yielding Bias
High To Low Cable Press – Propulsive Bias
Low To High Cable Press – Ipsilateral Load
PRI Seated Resisted Alternating Triceps Pushdown
Hooklying Triceps Extension
Supine Weighted Triceps Curl (extension biased)
90/90 Alternating Triceps Extension
Incline Tate Press
Supine-Inverted Alternating Triceps Extension
Half-Kneeling Concentration Triceps Extension
Respiratory Triceps Kickback
Cable Cross-Body Triceps Extension
Single Arm Triceps Extension with Pronation Focus (handle attachment)
Bent-Over Triceps Extension with Optional Pistol Grip
Single Arm Overhead Cable Triceps Extension
Cable Zercher Split Squat – Front Heel Elevated
Cable-Assisted Split Squat with Bilateral Load
Cable-Assisted Split Squat with Contralateral Load
Cable-Assisted Split Squat with Ipsilateral Load
Cable-Assisted Split Squat with Front Foot Elevation & Ipsilateral Load
Split Squat with Rear Knee Elevation & Contralateral Load
Front Heel Elevated Split Squat – Contralateral Load
Front Heel Elevated Split Squat with Forward Hip Shift & Rack Support
Front Heel Elevated Split Squat with Big Toe Extension
Split Squat with Pronation Bias & Ipsilateral Load
Front Toe Elevated Split Squat with Contralateral or Ipsilateral Load
Wall-Referenced Split Squat with Contralateral Reach or Load
Split Squat Progression – Contralateral Load & Band Adduction Reference
Split Squat Progression – Ipsilateral Load & Band Abduction Reference
Hatfield Split Squat with Optional Heel Elevation
Front Foot Elevated Split Squat with Contralateral Load
Front Foot Elevated Split Squat with Forward Hip Shift & Contralateral Load
Front Foot Elevated Split Squat with Ipsilateral Load
KB Front Rack Split Squat – Front Foot Elevated & Contralateral Reach
Rack-Supported Split Squat with Contralateral Load & Optional Front Foot Elevation
Split Squat with Bilateral Offset Load
Split Squat with Heel Elevation on Plate & Ipsilateral Load
Rear Foot Elevated Split Squat with Hinge Focus
Rear Foot Elevated Split Squat with Contralateral Load
Rear Foot Elevated Split Squat with Ipsilateral Load
RFE Split Squat with Bilateral Offset Load
Bent-Over Split Squat with Roller Reference
Bent-Over Split Squat with Optional Rack Support
Reverse Lunge with Rack Support
Reverse Lunge with Front Foot Elevation & Optional Rack Support
Curtsy Squat with Goblet Hold
Lateral Goblet Squat with Elevation
Toe-Float Split Squat with Ipsilateral Reach or Optional Load
Heel Float Split Squat
Heel Float Split Squat with Ipsilateral Load
Band-Assisted Alternating Step-Ups
90 Degree Step-Up – Ipsilateral Load
Cross-Connect Step-Up with Contralateral Load
Cable Single Leg Step-Down with Ipsilateral Load
Supported Step-Down with Contralateral Load
Supported Step-Down with Banded Adduction Reference & Contralateral Load
Supported Step-Down with Plate Elevation & Ipsilateral Load
Single Leg Step-Down Progression Series
Glute Max Kickback – Upper/IR Fiber Focus
Seated Calf Raise with Foot Elevation
Supine Hip Flexion with Cable Resistance
Standing Supported Hip Flexion with Cable Resistance
Unweighted TRX Squat with Heels Elevated
Unweighted Staggered-Stance Squat to 90 Degree Box
Landmine Squat – Heels Elevated
Cable Zercher Squat with Heel Elevation
Plate Reach Squat Progression Series
DB Goblet Squat – Heels Elevated & Band Around Knees to 60 Degree Box
DB Goblet Squat – Heels Elevated & Ball Between Knees
DB Goblet Squat – Heels Elevated with Big Toe Extension
DB Goblet Squat – Heels Elevated & Ball Between Knees to 90 Degree Box
Goblet Squat to 90 Degree Box – Optional Ball Between Knees
Staggered-Stance Goblet Squat to 90 Degree Box
DB Goblet Squat – Offset Stance to 90 Degree Box
Staggered-Stance Cable Zercher Squat with Heel Elevation
KB Front Rack Squat – To 90 Degree Box
DB Zercher Squat – Heels Elevated
KB Front Rack Squat – Heels Elevated
Barbell Zercher Squat – Heels Elevated
Barbell Front Squat – Heels Elevated to 90 Degree Box
Barbell Front Squat – Heels Elevated
SSB Bilateral Squat with Optional Heel Elevation
Hatfield Bilateral Squat with Optional Heel Elevation
Barbell High Bar Back Squat – Heels Elevated
Barbell High Bar Back Squat to 90 Degree Box
Landmine Single Leg Hip Thrust
Hack Squat
Bilateral Leg Press – Narrow Stance
Bilateral Leg Press – Wide Stance
Single Leg Leg Press with Narrow Stance
Single Leg Leg Press with Wide Stance
Seated Leg Extension
Seated Leg Extension with Hip Shift
Single Leg Kickstand Hinge with Rack Support
Wall-Referenced Kickstand Hinge – Contralateral Load
Wall-Referenced Kickstand Hinge with Ipsilateral Load
Kickstand Hinge with Forefoot Focus
Kickstand Hinge with Bilateral Offset Load
Single Leg Romanian Deadlift with Rack Support
Lateral Kickstand Hinge with Optional Heel/Toe Elevation
Lateral Kickstand Hinge with Bilateral Offset Load
Lateral Lunge with Eversion Bias (Contralateral or Bilateral Offset Load)
Staggered-Stance Deadlift with Rear Toe Elevation & Contralateral Load
Staggered Stance Deadlift – Rear Heel Elevated & Ipsilateral Load
Staggered-Stance Deadlift with Rear Heel Elevation & Contralateral Load
Staggered Stance Deadlift with Bilateral Offset Load
TRX Hamstring Curls – Ball Between Knees
Slider Hamstring Curls
90/90 Hamstring Bridge Marching (bilateral and unilateral variations)
Cable-Assisted Reverse Nordic Curl
Hip Extension Isometric on 45 Degree Hip Extension/Roman Chair
45 Degree Hip Extension
45 Degree Hip Extension with Plate Hold
Prone Leg Curl with Dorsiflexion Bias
Seated Hamstring Curl with Optional Low Reach
Seated Single Leg Hamstring Curl
Seated Hamstring Curl with Hip Shift
Bilateral KB Deadlift with Elevation
Landmine Bilateral Deadlift
Hack Deadlift
Trap Bar Bilateral Deadlift with Optional Toe or Heel Elevation
Trap Bar Staggered-Stance Deadlift with Optional Rear Heel/Toe Elevation
Half-Kneeling Cable Pallof Press with Contralateral Load
Half-Kneeling Cable Pallof Press with Ipsilateral Load
Cable Pallof Press in Split Stance
Half-Kneeling Cable Chop with Contralateral Load
Half-Kneeling Cable Chop with Ipsilateral Load
Half-Kneeling Cable Lift with Ipsilateral Load
Half-Kneeling Cable Lift with Contralateral Load
Offset Right Lateral Cable Chop in Staggered-Stance for Oblique Orientation
Wide Stance Cable Chop with Wide Bar
Wide Stance Cable Lift with Wide Bar
Staggered-Stance Cable Lift
Staggered-Stance Cable Chop
Staggered Stance Cable Chop with Front Foot Elevation (IR Bias on Rearfoot)
Staggered Stance Respiratory Hinge Chop – IR Bias
Supine Deadbug with Alternating Leg Extension
Reverse Crunch Progression
90/90 Short Lever Side Plank
90/90 Side Plank with Reach
90/90 Side Plank with Overhead Reach
Side Plank with Pronation Focus (Short Lever)
Short-Lever Side Plank with Supination Focus
Side Plank with Pronation Focus (Long Lever)
90/90 Copenhagen Plank
Side Plank in Short Lever with Glute Med Focus
Side Plank with Rotation Progression Series
Supported Side Plank with Glute Max Focus
PRI 3-Point Stance
TRX Side Plank with Forearm Support
Dynamic Side Plank Bridge
PRI Cross-Connect Side Plank
Short Lever Side Plank Row with Rotation
Dynamic Copenhagen Plank
Adductor Hip Extension Lift in Sidelying
PRI Wall-Referenced All Four Belly Lift
Diamond Bear Plank with Wall Reference
Wall-Referenced Bear Plank
All Four Bear Plank with Offset Reach
Prone Plank with Wall Reference
Slider Bodysaw
All Four Belly Lift with Alternating Trunk Rotation
Wall Referenced Pull-Through in Bear Position
Suitcase Carry
Kettlebell Front Rack Carry
Reserve Sled Drag with Hinge Focus
Reverse Sled Drag with External Rotation Focus
Reverse Sled Drag with Internal Rotation Focus
Zercher Sled Drag – Left Shift & Right Push Focus
Lateral Sled Drag
Assault Bike with Nasal Breathing Warm-Up
Cross-Connect Matrix Warm-Up
