Lower Body
Hip Flexors
Short Range
Knee to chest pulses (hanging or dip bars)
V-sits
Mid Range
Garhammer raises
Long Range
Diagonal stretch
Motion Psoas Pulses
Hip Extensors
Short
Horizontal back extension
Deadlift lockouts
Glute Bridges
Mid
Deadlift pauses at the knee
Mid position back squats
Hill running
Long
ATG Back Squat Bottom Pulses
Split Squats
Walking lunges (one of the most reliable ways to get sore glutes
Extreme Long
Abductors
Short
Lying leg raises
Mid
Stance support, single leg stance (step-ups, sleds etc)
Long
Cross body cable abductions
Adductors
Short
Copenhagen holds
Side lying leg lifts
Long
Horse stance
Extreme Long
Side split variations
Pancake variations
Hamstrings
Short Range
Banded hamstring curls
Monkey foot short range pulses
Lying hamstring curl with short range pulse
Mid Range
Monkey foot full reps
Momentum / Bouncing nordics
Top 1/4 nordics
Long Range
Strict nordics
Bottom 1/4 nordics
45 Degree Back Extension or Nordic
Extreme Long Range
Romanian Deadlift
Jefferson Curls (more lower back)
Slant Board Jefferson (great for fascial and neural length)
Quads
Short
Step-ups
Jumping
Sprinting
Mid
Squats
Split squats
Half squats
Long
Bottom Pulse Full Squats
Bottom Pulse Split Squats
Kneeling squat
Extreme Long
Reverse Nordic / Human Knee Extension
Calves
Short
Back to wall calf raises (think tib raise position but push down instead of lifting up)
Toes down the slant board calf raises
Walking on the tippy toes (balls of the feet)
Reverse sled dragging or walking backwards uphill without touching the heals down
Mid
Standing calf raises
Calf raises off a step
Long
Bottom pulse seated or standing calf raises
Extreme Long
Donkey calf raises
Slant board piked calf raises
Tibialis
Short / Mid
Wall leaning tib raises
Long
Tib bar raises
DB between feet
Feet
Short
Toe raises to the point of the toe (seated or standing)
Mid
Long
Extreme Long
Upper Body
Arms
Biceps
Short Range
Spider curls
Bentover curls
Mid Range
Standing curls
Long Range
Short head - preacher curls
Extreme Long Range
Lying bicep curls (Long head and short head)
Low incline curls
Triceps
Short Range
Tricep kickbacks
Banded tricep press downs
Mid Range
Skull crushers
Close grip bench press
Dips / Bench / Standing presses
Long Range
French press (more stretch for the long head and fascial sling)
Forearms
Flexors
Short
Standing Wrist Flexions
Middle
Bench Wrist Curls
Long
Incline Bench Wrist Curls
Extensors
Short
Standing wrist curls
Middle
Bench wrist curls
Long
Inline Bench Wrist Curls
Shoulders
Pecs
Short
Cross body presses
Banded cross body pec pumps
Mid
Bench press
Dips
Long
Bottom position pulse DB Bench Press & Incline Bench Press
Extreme Long
3 Position Flies 45 degree, 90 degree, 135 degree (below, in-line and above the shoulders)
Lats
Short
Top position chin-up pulses
Inverted hang on the straight bar
Front Lever Pulls
Mid
Chin-ups
Front lever holds
Long
Single arm hang / scap pulls
Scap pulls
Extreme Long
ATG Cross Bench Pullover
Posterior Delts & Rotator Cuff
Short
Trap 3 Raises
Y-T-W-L’s
Reverse flies
Muscle snatch (momentum takes us to near the top)
Mid
Powell raises
Cuban raises
Long
Powell raise bottom 1/4 pulses
Seated External Rotations
Deltoids
Short
Handstands
Top 1/4 standing presses
Mid
Standing press
Long
Bottom 1/4 standing presses
Extreme Long
Side lying / leaning lateral raises
Trunk
Neck
Short
Chin tucks
Lying head raises
Long
Head off the end of the bench flexions, extensions & side raises
Lower Back
Short
Nordic curls
Top 1/4 Back Extensions or
Top 1/4 45 degree back extensions
Mid
Seated good-mornings (isometrics)
Long
Jefferson curls
Extreme Long
Bottom 1/4 pulse slant jeffersons
Thoracic
Short
Arching scap pulls
Mid
Seated Good Mornings
Deadlifts
Squats
Long
Flexion with Jefferson curls
Extreme Long
Long range flexion would be cross-bench pullover
Abs
Short
L-sit / V-sit
Banded / Cable pull-in pulses or hip flexions
Top Position Dragon Flag
Mid
Bracing for the big lifts
Wheel rollouts
Bottom position dragon flag
Long
Swiss ball sit-ups
Extreme Long
GHD Sit-Ups
Key Lifts
Horizontal Upper Body
Dips
Bench Press
Incline Bench
Pin Press
Bodyweight
RTO Dips
Ring Push-Ups
Planche Push-Ups
Vertical Press
Push-Press
Standing Press
Behind The Neck Press
Dead-start Press
Push-Press
Pull
Curl Press (Reverse grip bench press to low on the body)
Chin-Ups
Pull-Ups
Neutral / Ring Chins
Pendlay Row
DB Row
Clean Pulls
Sefto Curls
Scap Pulls
Front Lever Pulls
Squats
ATG Split Squat
Front Squat
Back Squat
OH Squat
Kneeling Squats
VMO Squat
Posterior Legs
RDL
Seated Good Morning
Standing Good Morning
Nordic Curl
Deficit Deadlift
Sumo Deadlift
Power Movements
P / Clean
P / Snatch
Vertical Jump
Jerk
Romanian Rhythm Squats
Kneeling Jumps
Weighted Jumps (mixed)
Med Ball Throws
Power Pullovers
Made with Bullet