1-Arm Dumbbell Row
The most basic and accessible but still effective unilateral upper body pulling exercise.
Support yourself on a bench with one arm and one knee to position your tru...
1-Arm Farmer Carry
The 1-arm farmer carry adds to the loading and grip work of the farmer carry anti-lateral flexion trunk and hip stability work.
Walk or jog while carrying a single ...
2-Arm Dumbbell Overhead Squat
2-Arm Dumbbell Overhead Squat
The 2-arm dumbbell overhead squat is a challenging exercise for overhead mobility and stability.
Hold a pair of dumbbells ove...
Backward Farmer Carry
AKA backward farmer walk, reverse farmer carry
The backward farmer carry combines grip work and loading of the trunk, hips and legs to build strength and stability, but with a different stimu...
Barbell Wrist Curl
Barbell wrist curls are the simplest way to train wrist flexion strength for both grip and stability.
With a barbell in a supinated grip, squat partially and rest y...
Barbell Wrist Extension
Barbell wrist extensions are the simplest way to train wrist extension strength for wrist stability and health and to balance wrist flexor strength.
With a barbell ...
The bench dip is a variation of the dip that can be used as a scaled version or for variety.
Place your hands on a bench behind you with your legs straight in front...
The box jump is one of the simplest jumping exercises and is a good way to benefit from jumping while also being able to minimize impact.
Perform a standard counter...
AKA Long jump, standing long jump
The broad jump is one of the simplest jumping exercises and offers variety from vertically oriented jumps.
Perform a stan...
The chainsaw row is a variation of the 1-arm dumbbell row that changes the body position and uses more of the body to move the weight.
With a wide stance, bend forw...
AKA Adductor plank
The Copenhagen plank is a simple exercise for adductor strength.
In a side plank position, place the top leg on a bench with the bottom ...
Copenhagen Plank Lift
AKA Adductor plank lift
The Copenhagen plank lift is simply a dynamic variation of the Copenhagen plank.
In a side plank position, place the top leg on a b...
The depth drop is a partial plyometric exercise and the base of the depth jump used to develop the ability to absorb force.
Stand at the front edge of a box or benc...
The depth jump is a plyometric exercise that trains the ability to absorb force and utilize elastic energy to produce greater concentric muscular force.
Stand at th...
The dip is a pressing accessory exercise that moves the shoulders through a range of motion not used in weightlifting to build strength and stability.
On dip bars, ...
AKA farmer walk
The farmer carry combines grip work and loading of the trunk, hips and legs to build strength and stability.
Walk or jog with a weighted im...
The glute-ham raise strengthens and develops stamina in the primarily in the hamstrings, and secondarily in the glutes and back.
Fix the ankles in ...
AKA Leg curl
Hamstring curls allow direct work of the muscles of the hamstrings group that flex the knee and can help with general knee stability and health.
The kettlebell swing is a simple exercise for the hip explosiveness and isometric back arch strength and stamina.
Stand with a shoulder-width or slightly wider stan...
The lateral step-up is a variation of the step-up that better replicates a squatting motion than the traditional step-up.
Place one foot on...