Every movement carries coaching cues, the common fault and its fix, and a regression and progression so you always have somewhere to go.
| Exercise | Pattern | Equipment | Complexity | Primary muscles |
|---|---|---|---|---|
| Elliptical | Cardiovascular | Machine | 1/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Stationary bike | Cardiovascular | Machine | 1/5 | Gastrocnemius (calf), Rectus femoris (quad) |
| Treadmill walk | Cardiovascular | Machine | 1/5 | Gastrocnemius (calf), Rectus femoris (quad) |
| Incline treadmill walk | Cardiovascular | Machine | 2/5 | Gluteus maximus (glutes), Gastrocnemius (calf) |
| Rowing machine | Cardiovascular | Machine | 3/5 | Latissimus dorsi (lats), Rectus femoris (quad) |
| Suitcase hold | Carry | Dumbbell | 1/5 | Erector spinae (spinal erectors), Transversus abdominis (TVA) |
| Farmer carry | Carry | Dumbbell | 2/5 | Trapezius (traps), Transversus abdominis (TVA) |
| Suitcase carry | Carry | Dumbbell | 3/5 | External oblique (obliques), Transversus abdominis (TVA) |
| Overhead carry | Carry | Dumbbell | 4/5 | Deltoid (delts), Transversus abdominis (TVA) |
| Bird dog | Core / anti-movement | Bodyweight | 1/5 | Erector spinae (spinal erectors), Transversus abdominis (TVA) |
| Dead bug | Core / anti-movement | Bodyweight | 1/5 | Rectus abdominis (abs), Transversus abdominis (TVA) |
| Tandem stance hold | Core / anti-movement | Bodyweight | 1/5 | Gluteus medius (side glute), Soleus (deep calf) |
| Front plank | Core / anti-movement | Bodyweight | 2/5 | Rectus abdominis (abs), Transversus abdominis (TVA) |
| Pallof press | Core / anti-movement | Cable | 2/5 | External oblique (obliques), Transversus abdominis (TVA) |
| Single-leg stand | Core / anti-movement | Bodyweight | 2/5 | Gluteus medius (side glute), Soleus (deep calf) |
| Side plank | Core / anti-movement | Bodyweight | 3/5 | External oblique (obliques), Transversus abdominis (TVA) |
| Ab wheel rollout | Core / anti-movement | Bodyweight | 4/5 | Rectus abdominis (abs), Transversus abdominis (TVA) |
| Back-to-wall hip hinge | Hip hinge (hip dominant) | Bodyweight | 1/5 | Gluteus maximus (glutes), Biceps femoris (hamstring) |
| Hip bridge | Hip hinge (hip dominant) | Bodyweight | 1/5 | Gluteus maximus (glutes) |
| Cable pull-through | Hip hinge (hip dominant) | Cable | 2/5 | Gluteus maximus (glutes), Biceps femoris (hamstring) |
| Kettlebell deadlift | Hip hinge (hip dominant) | Kettlebell | 3/5 | Gluteus maximus (glutes), Biceps femoris (hamstring) |
| Romanian deadlift | Hip hinge (hip dominant) | Dumbbell | 4/5 | Gluteus maximus (glutes), Biceps femoris (hamstring) |
| Barbell deadlift | Hip hinge (hip dominant) | Barbell | 5/5 | Gluteus maximus (glutes), Biceps femoris (hamstring) |
| Band row | Horizontal pull | Resistance band | 1/5 | Latissimus dorsi (lats), Rhomboid major (rhomboids) |
| Seated row machine | Horizontal pull | Machine | 2/5 | Latissimus dorsi (lats), Rhomboid major (rhomboids) |
| Chest-supported row | Horizontal pull | Dumbbell | 3/5 | Latissimus dorsi (lats), Rhomboid major (rhomboids) |
| Inverted row | Horizontal pull | Bodyweight | 3/5 | Latissimus dorsi (lats), Rhomboid major (rhomboids) |
| Single-arm dumbbell row | Horizontal pull | Dumbbell | 4/5 | Latissimus dorsi (lats), Rhomboid major (rhomboids) |
| Barbell bent-over row | Horizontal pull | Barbell | 5/5 | Latissimus dorsi (lats), Rhomboid major (rhomboids) |
| Incline push-up | Horizontal push | Bodyweight | 1/5 | Pectoralis major (pecs), Triceps brachii (triceps) |
| Wall push-up | Horizontal push | Bodyweight | 1/5 | Pectoralis major (pecs), Triceps brachii (triceps) |
| Chest press machine | Horizontal push | Machine | 2/5 | Pectoralis major (pecs), Triceps brachii (triceps) |
| Push-up | Horizontal push | Bodyweight | 3/5 | Pectoralis major (pecs), Triceps brachii (triceps) |
| Dumbbell bench press | Horizontal push | Dumbbell | 4/5 | Pectoralis major (pecs), Triceps brachii (triceps) |
| Barbell bench press | Horizontal push | Barbell | 5/5 | Pectoralis major (pecs), Triceps brachii (triceps) |
| Supported split squat | Lunge / single leg | Bodyweight | 1/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Step-up | Lunge / single leg | Bodyweight | 2/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Reverse lunge | Lunge / single leg | Bodyweight | 3/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Split squat | Lunge / single leg | Bodyweight | 3/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Walking lunge | Lunge / single leg | Dumbbell | 4/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Bulgarian split squat | Lunge / single leg | Dumbbell | 5/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Box squat | Squat (knee dominant) | Bodyweight | 1/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Sit-to-stand | Squat (knee dominant) | Bodyweight | 1/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Leg press | Squat (knee dominant) | Machine | 2/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Goblet squat | Squat (knee dominant) | Dumbbell | 3/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Front squat | Squat (knee dominant) | Barbell | 4/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Barbell back squat | Squat (knee dominant) | Barbell | 5/5 | Gluteus maximus (glutes), Rectus femoris (quad) |
| Band pulldown | Vertical pull | Resistance band | 1/5 | Latissimus dorsi (lats) |
| Lat pulldown | Vertical pull | Machine | 2/5 | Latissimus dorsi (lats) |
| Assisted pull-up | Vertical pull | Machine | 3/5 | Latissimus dorsi (lats) |
| Half-kneeling single-arm lat pulldown | Vertical pull | Cable | 4/5 | Latissimus dorsi (lats) |
| Pull-up | Vertical pull | Bodyweight | 5/5 | Latissimus dorsi (lats) |
| Seated machine shoulder press | Vertical push | Machine | 1/5 | Deltoid (delts) |
| Band overhead press | Vertical push | Resistance band | 2/5 | Deltoid (delts), Triceps brachii (triceps) |
| Dumbbell shoulder press | Vertical push | Dumbbell | 3/5 | Deltoid (delts), Triceps brachii (triceps) |
| Landmine press | Vertical push | Barbell | 3/5 | Pectoralis major (pecs), Deltoid (delts) |
| Barbell overhead press | Vertical push | Barbell | 4/5 | Deltoid (delts) |