Back
- Band Assisted Pull Ups
- Bent Over Dumbbell Rows, Palms Down
- Bent Over Dumbbell Rows, Palms In
- Bent Over Dumbbell Rows, Palms Up
- Chest Supported Rope Pulldowns
- High Cable One Arm Row
- Lying Dumbbell Overhead Pullover
- One Dumbbell, Two Arm Row
- Prone Angels
- Wide Grip Lat Pulldowns
Bicep
- Dumbbell Rotating Bicep Curl
- Incline Dumbbell Curls
- Hammer Curls
Calves
- Standing Calf Raises
- Toe Taps on Bench
Chest
- Flat Dumbbell Chest Flys
- Incline Dumbbell Chest Press
Core
- Ball Crunch
- Ball Knee Tuck
- Ball Pass
- Bicycle Crunches
- Bird Dog
- Crunches
- Dead Bug
- Flutter Kicks
- Plank
- Reverse Crunch
- Russian Twists
- Scissor Kicks
- Side Plank
- Straight Leg Crunches
- Walk Out, Push Up, Jump
Glutes
- Abduction Burnout
- Banded Reverse Hyperextensions with Ball
- Banded Straight Kickback
- Barbell Glute Bridges
- Barbell Hip Thrusts
- Bench Step Up
- Curtsy Lunges
- Decline Bench Hip Thrust
- Diagonal Banded Kickback
- Dumbbell Hip Thrust
- Hip Banded RDLs
- Quadruped Hip Rainbow
- Two Dumbbell Hip Thrust
- Seated Banded Abduction, Leaning Forward
- Side Lying Hip Raises
- Split Squat On Hack Squat Machine
- Standing Banded Abduction
Legs
- Barbell Back Squat
- Banded Good Mornings
- Bench Tap Down
- Box Squats
- Bulgarian Split Squats
- Deficit Deadlifts
- Dumbbell Squats
- Elevated Reverse Lunges
- Feet Elevated Straight Leg Bridges
- Front Squats
- Forward Lunges
- Goblet Squats
- Single Leg Deadlift
- Standard Deadlift
Plyo
- Air Squats
- Alien Squats
- Banded 180 Degree Walking Lunges
- Banded Backward Walk
- Banded Lateral Walk
- Bear Crawl
- Crab Walk
- High Knees
- Narrow Jump Squats
- Pop Squats
- Skater Lunges
- Walking Lunges
- Wide Jump Squats
Triceps
- Dumbbell Tricep Extension
- Dumbbell Tricep Kickback
Shoulders
- 1/4 Lateral Raises
- Alternating Arm Landmine Shoulder Presses
- Arching Raises
- Arnold Press
- Barbell High Pulls
- Behind the Back Cable Lateral Raises
- Bent Over Lateral Raises
- Candlestick Raises
- Chest Supported Lateral Raises
- Dual Lateral and Front Raises
- Dumbbell Lateral Raises
- Dumbbell Standing Overhead Presses
- Dumbbell Upright Rows
- Full ROM Lateral Raises
- Kettlebell Halo
- Landmine Row for Rear Delt
- Plate Front Raise and Press
- Seated Incline Lateral Raises
- YTWL