Exercise Selection
The best lower body development movements
FOUNDATION
Sleds Drags -> Sled Pushes
QUADS
Step-ups - Peterson, Patrick, Poliquin, Power
Cyclist Squats
Split Squats
Romanian Rhythm Squats
Split Squat Lunges
Sissy Squats
Natural Knee Extensions
HAMS / LOWER BACK
Seated Good-Mornings -> Romanian Deadlifts
Jefferson Curls
Nordic Curls
Single Leg Back Extensions -> Double Leg Back Extensions
Snatch Grip Deadlifts -> Deficit Deadlifts
LOWER LIMB
Standing Calf Raises
Seated Calf Raises / Squat Calf Raises / Knee to wall calf raises
Romanian Rhythm Squats
DB Bench Tibialis Raises / Standing Tibialis Raises
Strap On Tibialis Raises
Expression
Farmers Carries -> Yoke Carries -> Deadball Carries -> Overhead Carries
Back, front, overhead squats, deadlifts, rack-pulls.
Weightlifting -> Snatch, Jerk, Cleans
Hips and abs development movements
Strict toes to bar
Wheel rollouts
Full range knee raises -> Lying cable knee raises
The best upper body development movements
PRESSES
Poliquin Press -> Deficit Push-ups -> Biceps Push-ups -> Free Standing Deficit Handstand Push-Ups
Elevated Sots Press -> Behind the Neck Press
Push Press -> Push / Split Jerk
Cambered Bar Bench Press (Partial Range Presses)
Triceps
French Press (DB, Cable) -> Incline French Press
Rolling Tricep Extensions
Barbell Tricep kickbacks
Pecs
Incline / Lying Snatch Raises
RMVT Curls
PULLS
DB Rows -> Ring Rows -> Ring Chins -> Chin-Ups -> Pull-Ups
Alternate Grip Ring Chin-Ups -> Rope Climbs -> 1 arm chin-up variations
Front Lever Pulls - Back Lever Pulls
Cross-bench Pullovers
Biceps / Flexors
Incline Curls -> Commerford Curls -> RMVT Curls
Preacher Curls
Spider Curls
Zottman Curls
Levered Hammer Curls
Posterior Deltoids / Lower Traps / External Rotators
Trap 3 raises
T-Raises -> T Holds
Seated External Raises -> Cuban Rotations
GRIP
Captains of crush
Wrist Extensions
Wrist Flexions
Radial Flexion
Fat bar deadlifts
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