Exercises

How to do every exercise in the catalogue: photos, steps, cues and common mistakes.

Legs / hips

Squat Deadlift Light squat Hip thrust Romanian deadlift Bulgarian split squat Leg press Calf raise Goblet squat Bodyweight squat Lunges Glute bridge Dumbbell Romanian deadlift

Push

Bench press Overhead press Lateral raises Dips (assisted or negatives)Incline dumbbell press Dumbbell bench press Seated dumbbell shoulder press Push-ups Feet-elevated push-ups Bench or chair dips

Pull

Barbell row Pull-ups (assisted or negatives)Dead hang Lat pulldown One-arm dumbbell row Seated cable row Face pull Inverted row Superman

Arms

Barbell curl Dumbbell hammer curl Cable triceps pushdown Skull crusher Dumbbell triceps extension

Core

Dead bug Front plank Pallof press Side plank Hollow hold Bird dog Ab wheel

Cardio

Treadmill (walk or run)Stationary bike Elliptical Rowing machine Run or brisk walk Jump rope High knees Mountain climbers