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Table of Contents:
Body Part Page
Chest 4
Flat Dumbbell Press 5
Incline Chest Press Machine 7
Cable Pec Fly 9

Shoulders 11
Overhead Press 12
Machine Lateral Raise 14
Y Raise 16
Reverse Pec Deck 18
Cable Front Raise 20

Triceps 22
Cable Tricep Extension 23
Overhead Tricep Cable Extension 25
Dumbbell JM Press 27
Dips 29

Biceps 31
Single Arm Dumbbell Curl 32
Dumbbell Preacher Curl 34
Cable Curl (facing out from cable) 36
Overhead Cable Curl 38
Rope Hammer Curl 40

Back 42
Lat Bias Pulldown 43
Lat Bias Cable Row 45
Cable Pullover 47
Upper Back Bias Pulldown 49
Chest Supported Upper Back Row 51
Shrug 53

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Body Part Page
Quads 55
Hack Squat Machine 56
Pendulum Squat Machine 58
Free Weight Squat 60
Front Foot Elevated Split Squat (FFESS) 62
Leg Press 45 Degree 64
Quad Extension 66
Adduction Machine 68

Hams 70
Lying Hamstring Curl 71
Seated Hamstring Curl 73
Stiff Leg Deadlift 75

Glutes 77
Free Weight Squat 78
Rear Foot Elevated Split Squat (RFESS) 80
Glute Bridge 82
Romanian Deadlift (RDL) 84
Single Leg Hip Press 86
Glute Cable or Machine Kickback 88
45 Degree Glute Raise 90
Abduction 92

Calves 94
Straight Legged Calf Raise 95
Seated Calf Raise 97
Anterior Tib Raise 99

Core 101
Single Leg Hip Press 102
Glute Cable or Machine Kickback 104
45 Degree Glute Raise 106
Abduction 108
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Chest
Anatomy and Function:
Pec Major (sternal and clavicular): flexion, horizontal adduction, internal
rotation humerus
Pec minor (“Costal Pec”): scapula abduction and depression, aids in rib cage
elevation for respiration

Movement Patterns:
Flat Dumbbell Press
Incline Chest Press Machine
Cable Pec Fly
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Flat Dumbbell Press

Primary Body Part Bias Pec Major 

Secondary Body Part Bias Triceps and Front Delt

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Flat Dumbbell Press

Tension Range Lengthened Bias = Higher Recovery Demands

Loadability High = Good for Load Progressions

Pros Freedom of Movement

Lacks loading shorten range

Cons
High internal stability demands

Wrist stays over elbow

Alignment Set up Humerus at 30-45 degree from torso
Humerus moves in line with pec fibers

Big rib cage

Contract abs
Cues 
Scapula down and lats flexed
Drive bicep towards pec

Thoracic flexion, shoulders roll forward at bottom“Only feel

Common issues
delt”

Corrective Assessment and Cue less depth, big rib cage

Cues: Check torso angle and humerus travel path

Smith Flat Press

Alternative Lift Options
Machine Chest Press

Exercise Sequence Early in session

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Incline Chest Press Machine

Primary Body Part Bias Pec Major Clavicular (upper chest)

Secondary Body Part Bias Triceps and Front Delt

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Incline Chest Press Machine

Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Stabilized compound for higher output

Pros Bias to upper pec fibers
Converging machine allow improved profile

Cons Certain machines hard to match alignment 

30-45 degrees of torso angle ideal

Alignment Set up Humerus tracks in line with clavicular fibers
Grip width to allow wrist and elbow to stay stacked

Big rib cage

Cues  Contract abs
Scapula down and lats flexed

Common issues Shoulder pain

Corrective Assessment and Check the correct torso angle is not exceeding clients
Cues: external rotation capacity. Lessen elbow flare

Alternative Lift Options Smith Machine Incline Press

Exercise Sequence Early in session and first if client needs upper pec
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Cable Pec Fly

Primary Body Part Bias Pec Major

Secondary Body Part Bias Front Delt

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Cable Pec Fly

Tension Range Midrange to Shorten  = lower recovery demands

Loadability Low = Good for rep progressions

High stimulus and low fatigue

Pros Used when more pec volume is needed over tricep
Flexibility in loading ranges

Cables offer less stability

Cons
Setting up alignment is more challenging 

Torso angle matched to humerus path for pec major

Alignment Set up Cable should line up with humerus
Cable hits 90 degrees with arm at midrange

Brace the core

Cues 
Drive the biceps around the rib cage

Common issues Elbow flexion increases with fatigue

Cue bicep to pec

Corrective Assessment and
Drive hand forward and together
Cues:
Decrease cable loading in shorten phase

Alternative Lift Options Prime Pec Deck Fly

First in session if needing pec mind muscle connection, load

Exercise Sequence shorten phase. Last in session once pec connection established,
load mid range.
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Shoulders
Anatomy and Function:
Anterior Deltoid: shoulder flexion and horizontal adduction, internal rotation.
Lateral Deltoid: Abduction humerus
Posterior Deltoid: Horizontal abduction, shoulder extension, external rotation

Movements to Cover:
Overhead Press
Machine Lateral Raise
Y Raise
Reverse Pec Deck
Cable Front Raise
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Overhead Press

Primary Body Part Bias Front Deltoid 

Secondary Body Part Bias Tricep

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Overhead Press
Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Pros Ability to remove pec from pressing if delt is needed

High demand of shoulder external rotation and scapula

Cons
stability

Seat angle is as high as your ability to externally rotateGrip

width determined by wrist staying stacked above elbow in

Alignment Set up
bottom position
Core brace, sternum over pelvis

Cues  Press with driving bicep to the ear

Common issues Rotator cuff pain

Assess overhead press ability without load (depth and

Corrective Assessment and external rotation)
Cues: Adjust seat angle down and can use dead stops or even
reverse banding to aid bottom position

Alternative Lift Options Smith machinePrime Machine

On a delt day following side/rear delt work

Exercise Sequence
On a push day following chest compound work
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Machine Lateral Raise

Primary Body Part Bias Side Delt

Secondary Body Part Bias N/A

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Machine Lateral Raise

Lengthened/Midrange Bias (if Prime Machine) = higher
Tension Range
recovery demands

Loadability Low = Good for rep progressions

Prime machine allows a matching of delt strength

Pros curveAbility to brace torso on chest support
Decrease loading on elbow

Slight less freedom of movement than cables

Some Machines don’t have roller pads
Cons
Some machines have narrow pivot points if broad
shouldered

Shoulder joint aligns at pivot point, this determines seat

height
Alignment Set up
Elbow should be at or above pad support
Humerus moves in the scapular plane

Brace down with core

Cues 
Reach out to the wall, don’t lift up

Only feels trap in movement

Common issues
Shoulder impingement 

Cue scapular plane, cue reach out to wall, cue scapular

Corrective Assessment and depression
Cues: Cue more humerus external rotation, lift to parallel with
ground, adjust resistance profile where pain occurs

Alternative Lift Options Cable Lateral or Dumbbell Lateral

Exercise Sequence Priority for most athletes, keep in beginning of session 

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Y Raise

Primary Body Part Bias Side deltoid

Secondary Body Part Bias Lower Traps

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Y Raise
Tension Range Shorten bias = low recovery demands

Loadability low = Good for rep progressions

Trains fully shortened range

Pros
Improves overhead pressing stability

Limited loading in lengthened phase

Cons
Gym setups can limit ideal loading

Ideal is dual cables and seated on military press bench

Alignment Set up Cables align with humerus path to form Y a top of lift
Can use dumbbells and lift prone on incline bench

Keep abdominal brace

Cues 
Depress ScapulaDrive hands out 

Common issues Shoulders rounding and thoracic flexion

Corrective Assessment and

Lighten loadCue Scapular depression 
Cues:

DB Y Raise Prone Incline Bench

Alternative Lift Options
Single Arm Cable Y raise

Exercise Sequence At end of push session to not limit scapula stability

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Reverse Pec Deck

Primary Body Part Bias Rear Deltoid

Secondary Body Part Bias Trapezius

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Reverse Pec Deck

Tension Range Lengthened Bias = higher recovery demands

Loadability Low = Good for rep progressions

Stability for high output

Drive more stimulus if rear delt is needed without more
Pros
back and bicep stimulus
Low fatigue cost

Machine can limit freedom of movement for certain

Cons
clientsIncreased Tricep demands

Humerus path should align with rear delt fibers

Alignment Set up Lean into chest support and protract to limit trap
contribution

Drive hands forward

Cues  Reach out to the walls
Pause at peak contraction

Common issues Traps too involved

Forward lean creates less mechanical advantage for traps

Corrective Assessment and to work
Cues: Cue reach out to wall
Typically slow down concentric and eccentric

Alternative Lift Options Rear Delt Cable Fly

End of pull session

Exercise Sequence Beginning of push session
Extra work on arm day
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Cable Front Raise

Primary Body Part Bias Front Delt

Secondary Body Part Bias N/A

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Cable Front Raise

Tension Range Cable set up allows midrange bias

Loadability Low= Good for rep progressions

Extra front delt work needed limiting chest/tricep

Pros Potential for female divisions
Cable allows adjustability of profile

Cable limits output from lack of stability

Cons
High demand on elbow flexors

Ideal with a rope and neutral grip

Supine on incline bench b/w cable crossover
Alignment Set up
Humerus inline with front delt fibers
Cable aligns with humerus

Scapula downCore braced

Cues 
Reach hand up and across

Common issues Bicep tendon overuse, front delt pain

Strengthen shoulder stability ie Y Raise

Corrective Assessment and
If pain in movement, trial facing the cable instead of away to
Cues:
reduce the loading in the stretch position

Alternative Lift Options Dumbbell front raise

Exercise Sequence Later in session after overhead pressing

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Triceps
Anatomy and Function:
Tricep Brachii
Extension of forearm
Extension and adduction of humerus (long head)

Movements to Cover:
Cable Tricep Extension
Overhead Tricep Cable Extension
Dumbbell JM Press
Dips
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Cable Tricep Extension

Primary Body Part Bias Overall development (long, medial, lateral)

Secondary Body Part Bias N/A

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Cable Tricep Extension

Tension Range Mid range bias = moderate recovery demands

Loadability Low = Good for rep progressions

Pros Large freedom of movement can set up to limit pain

Higher stability demands and elbow control to limit front delt

Cons
contribution

Single arm or dual cable

Hand loop or rope
Alignment Set up Cable should align with humerus and directly on opposite side
of tricep
Arm should naturally be at side

Neutral scapula and core braced down

Cues 
Drive hand down and back

Forced into internal rotation and medial elbow pain

Common issues
Scapula elevation

Wider individuals, those lacking pronation and external

Corrective Assessment and rotation need to move to single arm
Cues: Cue arm path across body
Do NOT use fixed bar (straight bar, EZ bar)

Alternative Lift Options Machine Variations

End of push session

Exercise Sequence First exercise before overhead tricep isolation work
First in arm day work
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Overhead Tricep Cable Extension

Primary Body Part Bias Tricep long head

Secondary Body Part Bias Tricep Medial and Lateral head

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Overhead Tricep Cable Extension

Tension Range Lengthened Bias = higher recovery demands

Loadability Low = Good for rep progressions

Pros Greatest hypertrophy stimulus

Cons Large requirement in mobility and stability

Cable at 90 degrees with hand when elbow is fully flexed

Cable lines up with humerus and through elbow joint
Alignment Set up
Rope attachment or strap loop
Can use dual cable and seated 

Cues  Keep elbow fixed

Common issues Medial elbow pain

Assess ability to get overhead and externally rotate

Corrective Assessment and
Potential need for cross body extension over direct overhead
Cues:
Ensure using rope over D handles

Single Arm Tricep Extension machine variations

Alternative Lift Options Crossbody Cable Extension
Dumbbell Overhead ExtensionJM Press

Exercise Sequence Last tricep exercise in session

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Dumbbell JM Press

Primary Body Part Bias Tricep

Secondary Body Part Bias Front Delt

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Dumbbell JM Press

Tension Range Mid range = moderate recovery demands

Loadability Mod/High = Good for load progressions

Pros Alternative to skull crusher with better alignment

Cons Wrist loading can be less than ideal

Wrist to directly stack with front delt

Alignment Set up
Torso/arm angle should naturally flare out

Cues  Drive elbows through and don’t cue press up

Elbow pain
Common issues
Large Dumbbells

Corrective Assessment Assess and cue more or less humerus ab/adduction

and Cues: Move to cables or smith machine

Cable Crossover JM
Alternative Lift Options Single Arm Cable JM
Smith machine JM

Can be used mid session as a compound press end of tricep

Exercise Sequence
isolation work on arm day
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Dips

Primary Body Part Bias Tricep

Secondary Body Part Bias Pec Costal Bias, Front Delt

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Dips
Tension Range Mid range Bias = moderate recovery demands

Loadability High = Good for load progressions

Pros Trains the tricep in full shoulder extension

Wrist and elbow must stay stacked so still heavily load front
Cons
delt in lengthened

Preferable a converging dip bar to align humerus path

Alignment Set up
with bars

Drive elbows through

Cues 
Keep chest fixed and upright

Too much depth, look for thoracic flexion

Common issues
Too heavy or too light

Assess range without load and set depth based on this

Corrective Assessment
Set foot stop point to aid depth gauge
and Cues:
Reverse back or assisted station, weighted belt

Alternative Lift Options Dip Machine

Mid session at end of compound pressing

Exercise Sequence Early to mid arm day session
Use if delt and tricep priority over chest
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Biceps
Anatomy and Function:
Biceps brachii long head and short head
Flexion and supination of forearm at elbow joint.
Weak shoulder flexor
Brachialis
Elbow flexion with greater role when forearm is not in supination

Movements to Cover:
Single Arm Dumbbell Curl
Dumbbell Preacher Curl
Cable Curl (facing out from cable)
Overhead Cable Curl
Rope Hammer Curl
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Single Arm Dumbbell Curl

Primary Body Part Bias Bicep

Secondary Body Part Bias n/a

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Single Arm Dumbbell Curl

Tension Range Mid Range bias = moderate recovery demands

Loadability Low = Good for rep progressions

Pros Freedom of movement and alignment

Cons Higher degree of control needed

Shoulder, elbow, wrist align with line of force

Alignment Set up This might require a lean to the side if lacking external rotation
Other arm grabs a support to limit torso swing

Elbow locked
Cues  Flex the arm and drive palm up
Cue Supination 

Common issues Shoulder flexion occurs to gain momentum

Corrective Assessment and

Cue drive elbow into torso, aim to lock elbow in place
Cues:

Alternative Lift Options Seated Machine Curl

Exercise Sequence First in bicep session

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Dumbbell Preacher Curl

Primary Body Part Bias Bicep

Secondary Body Part Bias n/a

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Dumbbell Preacher Curl

Lengthened/Mid Range Bias = higher/moderate recovery
Tension Range
demands

Loadability Low = Good for rep progressions

Elbow braced for stability

Pros
Resistance profile matches bicep strength profile

Cons Higher risk of bicep injuries

Single arm shoulder, elbow, wrist align with line of force

Alignment Set up
Other arm used to brace torso

Don’t fully extend the arm

Cues 
Cue supination as you flex the arm

Common issues Shoulder drops during contraction phase to gain leverage

Corrective Assessment Check for the humerus to be fully flat on the arm support to limit
and Cues: shoulder drop

Concentration curl if no bench available

Alternative Lift Options Machine based if alignment with elbow joint and pivot point is
correct

Exercise Sequence Position as a second or third bicep exercise to limit injury risk
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Cable Curl (facing out from cable)

Primary Body Part Bias Bicep

Secondary Body Part Bias n/a

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Cable Curl (facing out from cable)

Tension Range Lengthened Bias = higher recovery demands

Loadability Low = Good for rep progressions

Train the bicep fully lengthen = high output

Pros Cable resistance profile matches bicep strength curve
Allows flexibility for shoulder external rotation ability

Cons Less stability than a preacher curl

D handle cable set to hit 90 degree with arm at mid-lengthen

range
Alignment Set up Cable runs through the elbow joint
Humerus set at comfort for internal/external rotation across body
Staggered stance for stability

Brace core to resists rotation

Cues  Elbow locked
Flex the arm and drive palm up

Common issues Shoulder flexion occurs to gain momentum

Corrective Assessment
Cue drive elbow into torso, aim to lock elbow in place
and Cues:

Alternative Lift Options Incline Bench DB Curl

Exercise Sequence At the end of bicep work

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Overhead Cable Curl

Primary Body Part Bias Bicep

Secondary Body Part Bias n/a

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Overhead Cable Curl

Tension Range Shortened Bias = low recovery demands

Loadability low = Good for rep progressions

Train the bicep fully shortened

Pros Trains a function component of overhead scapula stabilization
and serratus anterior

Low stability
Cons
High degree of shoulder external rotation required

D handle cable set at head level above shoulder joint

Alignment Set up Cable hits 90 degrees with forearm at the middle of the
movement

Reach out to the wall (picture front double bicep) for big lats
Cues  Keep the hand supinated
Lock the elbow in place

Common issues Shoulder flexion occurs to gain momentum

Corrective Assessment
Cue lock in scapula and elbow
and Cues:

Alternative Lift Options n/a

Exercise Sequence At the end of bicep work

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Rope Hammer Curl

Primary Body Part Bias Brachialis and Brachioradialis

Secondary Body Part Bias Bicep

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Rope Hammer Curl

Tension Range Mid range/ Lengthened Bias = higher recovery demands

Loadability Low = Good for rep progressions

Ability to bias forearm flexors and develop detail b/w bicep and
Pros tricep
Rope allows for neutral gripCable can adjust loading ranges

Cons Single arm and standing higher stability demands

Rope single arm cable set to hit 90 degree with arm at mid-
lengthen range
Cable runs through the elbow joint
Alignment Set up
Humerus set at comfort for internal/external rotation across
body
Staggered stance for stability

Brace core to resists rotation

Cues  Elbow locked
Flex the arm and drive wrist around the elbow

Common issues Shoulder flexion occurs to gain momentum

Corrective Assessment
Cue drive elbow into torso, aim to lock elbow in place
and Cues:

Alternative Lift Options DB Hammer Curl on Preacher Bench

Exercise Sequence Following Bicep work

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Back

Anatomy and Function:

Latissimus Dorsi
Adduct, medially rotate and extend the arm at the glenohumeral joint
Weak lateral trunk flexor

Traps
Descending part (superior fibers)
Weak lateral trunk flexor
Draws scapula superomedially
Extension of head and neck, lateral flexion of head and neck (ipsilateral)
Rotation of head (contralateral)

Transverse part (middle fibers)

Draws scapula medially
Ascending part (inferior fibers)
Draws scapula inferomedially

Spinal Erectors (muscle group will be covered in the squat and hip hinge exercise index)
Extension of spine

Movements to Cover:
Lat Bias Pulldown
Lat Bias Cable Row
Cable Pullover
Upper Back Bias Pulldown
Chest Supported Upper Back Row
Shrug
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Lat Bias Pulldown

Primary Body Part Bias Latissimus Dorsi

Secondary Body Part Bias Trap, Teres Major, Rear Delt, Bicep
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Lat Bias Pulldown

Tension Range Mid Range Bias = Moderate recovery demands

Loadability High = Good for load progressions

Pros Train the lat in the largest ROM possible

Easy to swing weight and not train the lat

Cons
Lacks loading shortened range

Single arm if lacking external rotation

D handles with swivels ideal
Torso lean to enable lat stay in active range at top of movement
Cable should run through the wrist, elbow, and shoulder joint
Alignment Set up
If single arm grab the thigh pad with the other hand to counter

rotational force
Kneel next to bench if needed
As much supination as needed to keep elbow adducted

Brace down on the abs

Cues  Drive the elbow down the hip
Let the weight up with pushing out with the hand

Common issues Swinging the torso and arching the lower back

Corrective Assessment Brace down the core and use the non lifting hand to brace
and Cues: Cue chest down

Alternative Lift Options Nautilus or Hammer Strength High Row

Exercise Sequence First in lat focused session 

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Lat Bias Cable Row

Primary Body Part Bias Latissimus Dorsi

Secondary Body Part Bias Trap, Teres Major, Rear Delt, Bicep
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Lat Bias Cable Row

Tension Range Shortened Bias = lower recovery demands

Loadability Moderate = Good for load/rep progressions

Train the lat in its shortest range

Pros
Form mind muscle connection

Cons Caters to swinging and excess torso rotation

Single arm if lacking external rotation

Side lean to gain access and fully shorten lat
Cable runs next to side of hip
Alignment Set up
Cable run through wrist, elbow, shoulder
Sit offset to line up the cable path
Alternate hand on working leg to create a brace with abs

Brace the core down

Scrap the ground as you row back
Cues 
Drive elbow hard into side of torso and to ground
Scrap the ground as you stretch back out

Elbow tracking out from torso = more upper back

Common issues
Rotation to create momentum

Correct alignment with cable, might require torso rotation into the

Corrective Assessment
working arm if lacking external rotation
and Cues:
Lighten load, require isometric holds

Single Arm Landmine Row or DB RowNeutral/Supinated single arm

Alternative Lift Options

machine rows

Exercise Sequence Last in Lat Session

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Cable Pullover

Primary Body Part Bias Latissimus Dorsi

Secondary Body Part Bias Rear Delt

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Cable Pullover
Tension Range Lengthen or Shortened Bias

Loadability Low = Good for rep progressions

Train the lat in large ROM without bicep and trap contribution
Pros
Can load fully lengthened lat depending on set up and machine

Greater demand of torso stability

Cons
Requires high degree of external rotation

Lengthened bias: cable forms 90 degree angle with arm when in

full shoulder flexion

Shortened bias: cable forms 90 degree angle with arm in full

Alignment Set up
shoulder extensions
Cable runs through shoulder, elbow and wrist
Neutral grip with rope or strap attachment

Torso braced
Fully extend the arm up and away
Cues 
Initiate with depressing the humerus and driving the elbow in

and down to the hip

Common issues Chest lifts upon lift initiation

Corrective Assessment

Cue torso brace

and Cues:

Dual Rope Cable Pullover

Alternative Lift Options Single Arm Cable Pullover
Machine Pullover

Last in back session for lengthened

Exercise Sequence
First in session for shortened
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Upper Back Pull Down

Primary Body Part Bias Teres Major, Rear Delt, Lower Traps

Secondary Body Part Bias Lats, Biceps

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Upper Back Pull Down

Tension Range Shortened/Midrange Bias = Moderate recovery demands

Loadability Moderate = Good for load/rep progressions

Bias to the upper back and widest part of back

Pros
Fully lengthen upper back musculature

Cons Caters to momentum

Ideal Straight Bar with swiveling D Handles

Torso angle set to allow full ROM of teres and scapes
Alignment Set up
Cable path should line up with teres major
Hand width based on stacking wrist and elbow in bottom position

Lock in torso angle

Scapula fully wrap around ribcage
Cues 
Drive elbows down and chest up
Fully retract scapula

Too much momentum

Common issues
Bicep heavy

Corrective Assessment
Remind core brace
and Cues: Cue pull the bar apart as you drive the elbows down

Alternative Lift Options Rack Chin

Exercise Sequence Mid to end of back session

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Chest Supported Upper Back Row

Primary Body Part Bias Teres Major, Rear Delt, Lower Traps

Secondary Body Part Bias Lats, Biceps

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Chest Supported Upper Back Row

Tension Range Midrange Bias = Moderate recovery demands

Loadability Moderate = Good for load/rep progressions

Bias to the upper back

Pros Fully lengthen upper back musculature
Remove lumber loading and increase stability

Cons Line of force rotates and can limit output in

Ideal Straight Bar with swiveling D handles

Torso angle set to allow full ROM of teres and scapes
Alignment Set up Cable path should line up with teres major
Hand width based on stacking wrist and elbow in bottom
position

Lock in torso angle

Scapula fully wrap around ribcage
Cues 
Drive elbows down and chest up
Fully retract scapula

Too much momentum

Common issues
Bicep heavy

Corrective Assessment and

Remind core brace
Cues: Cue pull the bar apart as you drive the elbows down

Rack Chin, Tbar row, prime extreme row, DB chest supported

Alternative Lift Options

row

Exercise Sequence Mid to end of back session

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Trap Bar Shrug

Primary Body Part Bias Middle/Upper Traps

Secondary Body Part Bias N/A

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Trap Bar Shrug

Tension Range Shortened Bias = low recovery demands

Loadability Moderate = Good for rep/load progressions

Trap bar allows for neutral scapula position

Pros Drive more volume for traps without lat/rear delt/bicep
contribution

Further axial loading fatigue cost

Cons
Loading angle is not exact in line with trap fibers

Torso braced, weight mid foot

Alignment Set up Cervical spine neutral
Hand Neutral at sides

Cues  Drive shoulders up and back

Common issues Lack of range of motion

Corrective Assessment
Decrease load Standardize reps with iso holds at the top
and Cues: Review if too internally rotated

Alternative Lift Options Cable Cross Over Shrug, Hammer Strength Shrug Machine

Exercise Sequence Last in back session

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Quads
Anatomy and Function:
Quadriceps
Hip joint: Thigh flexion (rectus femoris only);
Knee joint: Leg extension
Adductor
Adduction of thigh, stabilization of pelvis and posture
Hip extensor when in deep hip flexion like a wide stance squat pattern

Movements to Cover:
Hack Squat Machine
Pendulum Squat Machine
Free Weight Squat
Front Foot Elevated Split Squat (FFESS)
Leg Press 45 Degree
Quad Extension
Adduction Machine
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Hack Squat Machine

Primary Body Part Bias Quad

Secondary Body Part Bias Adductors, Small Glute Involvement

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Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Externally stabilized squat path Knee over toe bias

Pros
Back pad support of hip complex

Can be harsh on knee joints

Cons
Lacks loading shortened range

Approximately shoulder width stance

Feet should be as low as possible with foot fully on platform
Alignment Set up
(add heel elevation if needed) 
Neutral Torso Position 

Drive lower back and hips into the back pad

Stack ribcage over pelvis
Drive big toe into the platform as descend
Cues  Drive knees over direction of toes
Pull air in on the way down.
Catch it before hit depth
Blow out on the way up

Expanding rib cage Lack of control in the bottom

Ankle dorsiflexion
Common issues
Holding breath from top to bottom of the rep
Bouncing off bottom stopper 

Check the rib cage remains neutral over the spine 

Check breath cycle for the brace 
Corrective Assessment

Ensure entire foot stays on platform 

and Cues:
Add heel elevation to lower feet if knees move back at the bottom
Control the bottom of the squat

Alternative Lift

Heel Elevated Smith Machine Squat, Pendulum Squat 

Options

Exercise Sequence Early in the Session 

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Pendulum Squat Machine

Primary Body Part Bias Quad

Secondary Body Part Bias Adductors

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Pendulum Squat Machine

Tension Range Accommodated Loading = high recovery demands

Loadability High = Good for load progressions

Externally stabilized squat path Knee over toe biasBack pad

Pros
support of hip complexReduced load in the bottom 

Cons Not as much lengthened end range tension

Approximately shoulder width stance

Feet should be as low as possible with foot fully on platform (add

Alignment Set up
heel elevation if needed) 
Neutral Torso Position 

Drive lower back and hips into the back pad

Stack ribcage over pelvis 
Drive big toe into the platform as descend
Cues 
Pull air in on the way down.
Catch it before hit depth
Blow out on the way up

Expanding rib cage

Lack of control in the bottom
Common issues
Ankle dorsiflexion
Holding breath from top to bottom of the rep

Check the rib cage remains neutral over the spine 

Check breath cycle for the brace 
Corrective Assessment

Ensure entire foot stays on platform

and Cues:
Add heel elevation to lower feet if knees move back at the

bottom

Alternative Lift Options Hack Squats

Exercise Sequence Early in the session 

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Free Weight Squat

Primary Body Part Bias Quad

Secondary Body Part Bias Glute, Adductors

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Free Weight Squat

Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Pros Large overall leg stimulus High capacity to progressively load 

Cons Large amount of internal stability Large skill component of lift 

Shoulder width or slightly outside stance

Feet straight forward or slightly rotated out
Alignment Set up
Higher bar placement to help with quad bias
Ribcage and head pulled down close to neutral

Knees and hips break at same time Look straight forward (head

neutral) 
Cues 
Drive big toe down on the descent
Pull air in on the way down

Expanding rib cage Lack of control in the bottom

Lacking ankle dorsiflexion
Common issues
Holding breath from top to bottom of the rep
Excessive forward lean from hips driving back first

Check the rib cage remains neutral over the spine

Corrective
Check breath cycle for the brace
Assessment and Cues: Add heel elevation to address lack of ankle dorsiflexion and bias

quads

Alternative Lift

SSB Squat Smith machine Squat

Options

Exercise Sequence Early in the session 

 1495

FFESS

Primary Body Part Bias Quad

Secondary Body Part Bias Glute, Adductors

 1495

FFESS
Tension Range Lengthened Bias

Medium - Decent for progressions, not a major compound for

Loadability
output. 

Unilateral Movement trains legs independently

Pros Functional carry over into bilateral squatting
Very adjustable according to structure of the client 

Limited loading capacity skill and balance component of this

Cons
pattern 

Foot straight ahead Step back foot in alignment with hip

Alignment Set up
Align torso to direction of knee travel 

Drive big toe into the ground through descent

Cues  Allow knee to drive over the toe Move entire torso/hip complex
forward as you descend 

Excessive forward lean - torso angle should match shin angle or

slightly more vertical

Common issues
Too long stride length - knee should not rock back in bottom

position

Ensure foot pressure is applied through mid foot forward and into

Corrective Assessment and

the block
Cues:
Assess back leg rotation - should be aligned straight down

Alternative Lift Options Stationary Lunge Rear Foot Elevated Split Squat

Exercise Sequence Mid to late portion of the session 

 1495

Leg Press 45 Degree

Primary Body Part Bias Quad

Secondary Body Part Bias Glute, Adductors

 1495

Leg Press 45 Degree

Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Externally stabilized path

Pros Back pad support of hip complex
Stacks ribcage over pelvis 

Lacks shortened end range loading

Cons
Pre-set hip position

Shoulder Width Stance or slightly wider Feet should be as low as 

Alignment Set up possible with foot fully on platform (add heel elevation if

needed) Pull down with handles

Drive big toe into the platform as descend

Cues 
Drive knees over toes 

High foot stance

Cueing external rotation for depth
Common issues Excessive ROM causing lower back pain
Not reaching full depth
Bouncing off bottom stopper 

Cue knee over toe

Corrective Assessment

Pull hips down into the leg press

and Cues:
Control the bottom end range 

Alternative Lift Options Pivot Leg Press (Cybex, Atlantis, etc)

Exercise Sequence Early in session 

 1495

Quad Extension

Primary Body Part Bias Quadriceps

Secondary Body Part Bias N/A

 1495

Quad Extension
Tension Range Shortened End Range = Lower Recovery Demands

Loadability Low = Good for rep progressions 

Best opportunity to load a shortened quad

Pros Good stimulus to fatigue ratio
Easy to set up

Low loading capabilities

Cons
Potential knee pain 

Hips, knees, feet should extend on a straight line

Alignment Set up Knees aligned with rotating cam of the machine
Neutral torso position (do not lean forward, do not lean back) 

Use handles to pull yourself down into the seat

Cues  Sit in neutral torso position
Pull toes up towards shins

Leaning back too far over the seat pad

Common issues Using momentum to complete reps
Knees rotate in and out 

Check knee lines up with rotating cam of the machine

Corrective Assessment and

Pull toes up towards the shin

Cues:
Pull yourself down into the seat 

Alternative Lift Options None 

Exercise Sequence Later on in the session 

 1495

Adduction Machine

Primary Body Part Bias Adductors

Secondary Body Part Bias N/A

 1495

Adduction Machine
Tension Range Shortened

Loadability Low, better for rep progressions

Good for isolation work

Pros
Easy to set up

Cons Low loading capabilities

Alignment Set up Ensure pads are above knee

Drive pressure into the pads

Cues  Lean back into the back support and brace down with hand
grips

Rep Speed
Common issues
Lack of Stretch

Make sure neutral position is maintained

Corrective Assessment and

Cue 2-3 second negatives

Cues:
Partner assisted start position

Alternative Lift Options Standing Cable Adduction

First in session if needing to gain access to squat depth and

also priority body part
Exercise Sequence
Last in session if not a priority and if doing adductors first
limits knee/hip stability in squat
 1495

Hamstrings
Anatomy and Function:
Hamstrings
Hip extension (excluding the bicep femoris short head)
Knee Flexion

Movements to Cover:
Lying Hamstring Curl
Seated Hamstring Curl
Stiff Leg Deadlift
 1495

Lying Hamstring Curl

Primary Body Part Bias Hamstrings

Secondary Body Part Bias Adductors, Gastrocnemius

 1495

Lying Hamstring Curl

Tension Range Shortened End Range - Low Recovery Demands

Loadability Low - Good for rep progressions  

Get hamstrings fully shortened 

Pros
Good stimulus to fatigue ratio 

Low loading capabilities

Cons
Excessive hip motion can cause lower back pumps

Set knees up just off the edge of the pad 

Keep toes pointed straight down
Alignment Set up
Align hip, knee, foot in a straight line
Align knee with rotating cam of the machine

Drive quads into the pad to initiate the curl

Pause in the bottom of each rep
Cues 
Align feet straight up and down
Pull toes up towards shin 

External Rotation causing feet to point outwards

Excessive hip motion 
Common issues
Using momentum to complete reps 
Knee not aligned with rotating cam

Make sure client sets up with hip, knees, foot aligned

Corrective Assessment

Make sure client is limiting hip motion through the movement with
and Cues:
quad into pad cue

Alternative Lift Options Single Legged Hamstring Curl, Inverse Curl 

Exercise Sequence Early in session to ensure quality work 

 1495

Seated Hamstring Curl

Primary Body Part Bias Hamstrings

Secondary Body Part Bias Adductors

 1495

Seated Hamstring Curl

Tension Range Lengthened Bias

Loadability Moderate - better brace than lying hamstring curl 

Load capacity higher than a lying hamstring curl

Pros
Better brace profile than lying hamstring curl

Not much adjustability if you do not fit it hard to do single

Cons
legged work 

Align knee to rotating cam of machine

Alignment Set up Foot rotation should be neutral Foot, knee, hip should be

aligned 

Pull toe to shin

Cues  Drive knee up into knee pad
Brace with hands on knee pad Keep neutral torso position 

Leaning back over the back pad

Common issues Leaning excessively forward
Allowing feet to externally rotate on set up 

Corrective Assessment and

Make sure client sets up with hip, knees, foot aligned
Cues: Keep neutral torso to avoid leaning back

Alternative Lift Options None 

Exercise Sequence Early in Session to maximize output

 1495

Stiff Leg Deadlift

Primary Body Part Bias Hamstrings

Secondary Body Part Bias Adductors, Glutes

 1495

Stiff Leg Deadlift

Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Pros Loads a fully lengthened hamstring 

Higher injury risk

Cons
Moderately high skill component 

Feet shoulder width apart

Alignment Set up Feet straight ahead
Very slight knee bend

External rotation pressure to brace lats

Keep hips high
Cues 
Shoulders over the bar as you descend
Maintain amount of knee bend throughout entire rep

Additional knee bend throughout the rep

Common issues Fast rep speed for momentum
Lumbar flexion - taking ROM too far

Cue lat brace prior to starting lift

Corrective Assessment
Neutral head and torso position
and Cues:
Drive shoulders over bar cue upon decent 

Alternative Lift Options Belt Squat Stiff Leg Deadlift DB Stiff Leg Deadlift 

Exercise Sequence Early in the session 

 1495

Glutes
natomy and Function:
Glute max: Hip extension, external rotation of hip, hip abduction (upper fibers),
hip add. (lower fibers), posterior pelvic rotation
Glute Med: Lateral Stability
Glute Min: Used well transferring force from one foot to the other.

Movements to Cover:
Free Weight Squat
Rear Foot Elevated Split Squat (RFESS)
Glute Bridge
Romanian Deadlift (RDL)
Single Leg Hip Press
Glute Cable or Machine Kickback
45 Degree Glute Raise
Abduction
 1495

Free Weight Squat

Primary Body Part Bias Glute

Secondary Body Part Bias Quad & Adductors

 1495
Free Weight Squat
Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Large ability to progress over time

Pros
Good overall leg stimulus 

Glute biased execution exposes lower back high internal

Cons stability
Large skill component to lift 

Lower bar position to drive more hip travel

Alignment Set up Shoulder width or slightly wider stance
Feet straight forward or slightly pointed out 

Knees and hips break at same time

Look straight forward (head neutral)
Cues  Drive big toe down on the descent
Pull air in on the way down
Blow out on the way up 

Expanding rib cage

Lack of control in the bottom
Common issues Lacking ankle dorsiflexion
Holding breath from top to bottom of the rep
Excessive forward lean from hips driving back first

Check the rib cage remains neutral over the spine

Corrective Assessment

Check breath cycle for the brace

and Cues:
Allow for hip travel 

Alternative Lift Options Smith Machine Squat 

Exercise Sequence Early in the session 

 1495

RFESS

Primary Body Part Bias Glute

Secondary Body Part Bias Quad & Adductors

 1495
RFESS
Tension Range Lengthened Bias = higher recovery demands

Loadability Medium - Stability limits loading some 

Unilateral in nature
Pros Functional component of lift that carries over into squatting
Can be set up for quad bias or glute bias based on set up 

Limited loading capacity Skill and balance component of this

Cons
pattern 

Foot straight ahead

Step back foot in alignment with hip on elevated surface behind

Alignment Set up you

Align torso to direction of knee travel
Allow for slight forward lean upon set up

Drive big toe into the ground through descent

Sit back and down in order to bias the loaded glute in a

Cues 
stretched position
Keep back legged tucked under hip 

Common issues Cueing for quad biased split squat with  

Ensure foot pressure is applied through mid foot

Corrective Assessment

Assess back leg rotation - should be aligned straight down under

and Cues:
the hip 

Stationary Lunge FFESS

Alternative Lift Options Single Legged Leg Press
Single Legged HIp Press

Exercise Sequence Mid to Late portion of the session 

 1495

Glute Bridge

Primary Body Part Bias Glute

Secondary Body Part Bias Hamstrings, adductors

 1495

Glute Bridge
Tension Range Shortened end range bias 

Loadability High = Good for load progressions

Loads a fully shortened glute

Pros
Large capacity to progress over time 

Cons Potential for lower back/hip injuries over time 

Knees stacked over feet Keep torso/ribcage in neutral

Alignment Set up
position with ab brace

Keep abs braced to maintain position

Cues 
Drive force through mid-foot 

Excessive Anterior pelvic tilt through the concentric limiting

glute contraction
Common issues
Draping upper body over the bench
Lowering down too far on the eccentric

Corrective Assessment and

Ensure ab brace for maintenance of neutral torso position
Cues: Cue end ranges  before starting the lift 

Alternative Lift Options Barbell Hip Thrust 

Exercise Sequence Early in the session 

 1495

Romanian Deadlift

Primary Body Part Bias Glute & Hamstrings

Secondary Body Part Bias Adductors

 1495

Romanian Deadlift
Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

High load capacity

Pros Slightly safer than stiff leg deadlift counterpart with increased
glute involvement

Cons Still a higher risk movement for injury 

Feet shoulder width apart

Alignment Set up Feet straight ahead
Slight Knee Bend

External rotation pressure to brace lats

Drive hips back of the initial descent
Cues 
Keep bar path close to shins
Slight increased knee bend through the rep is acceptable 

Fast rep speed for momentum

Common issues
Lumbar flexion - taking ROM too far

Cue lat brace prior to starting lift

Corrective Assessment
Neutral head and torso position
and Cues:
Drive shoulders over bar cue upon decent 

Alternative Lift Options DB Romanian Deadlift Belt Squat Romanian Deadlift

Exercise Sequence Early in session 

 1495

Single Leg Hip Press

Primary Body Part Bias Glute & Hamstrings

Secondary Body Part Bias Adductors

 1495

Single Leg Hip Press

Tension Range Accommodated Loading

Loadability High = Good for load progressions

High ability to load the pattern

Hips braced into the seat
Pros
Externally stabilized pattern
Unilateral pattern to train legs independently

Lowered functional carryover into other patterns

Cons
Fixed path of movement

Foot height determined by ability to keep foot pressure in

Alignment Set up mid foot at the bottom

Align foot, hip, knee for path of descent

Pull yourself down into the seat to keep a stable position

Cues  Push big toe down as you descend into the hole to keep

pressure in mid-foot 

Depth issues: either stopping short of full depth or going too

Common issues far into depth for lumbar flexion

Alignment issues with foot placement 

Alternative Lift Options Split Squat Variations (RFE, Stationary, FFE) 

Exercise Sequence Early to Middle portion of session 

 1495

Glute Cable or Machine Kick Back

Primary Body Part Bias Glute

Secondary Body Part Bias N/A

 1495

Glute Cable or Machine Kick Back

Tension Range Mid to lengthened 

Loadability Low - isolation work 

Isolated glute work with minimal involvement of other body

Pros parts
Can align this along the fibers of the glute medius

Cons Low capacity for loading 

Attach cable to ankle with cable on lowest setting Lean forward

to brace yourself on the cable machine

Alignment Set up Slight internal rotation of the foot for the cable path to slightly

cross the body

Keep ribcage relative to hips as neutral as possible

Brace the core to maintain the torso position throughout the

entire movement
Cues 
Aim to drag the foot along the ground to touch the wall behind

you 

Excessive anterior pelvic tilt driving tension off the

Common issues
glutes Movement of the torso throughout the range

Corrective Assessment

Use the cable machine brace to lock the torso into place Cue 
and Cues:

Single Legged Glute Bridge

Alternative Lift Options
Single Legged 45 degree hyperextension

Exercise Sequence Late as isolation pattern

 1495

45 Degree Glute Raise

Primary Body Part Bias Glute

Secondary Body Part Bias Hamstring

 1495

45 Degree Glute Raise

Tension Range Mid Range

Loadability Low - Good for isolation 

Easy to set up
Pros
Good teaching tool for glute in hinge work

Not very loadable

Cons
Lower back loading could carry into other lifts 

Feet straight ahead

Alignment Set up Ribcage tucked down into stacked position
Hips even with top of the pad 

Drive hips into the pad No extension of the upper

Cues 
body Soft Bend in the knees (not locked out)

Common issues Extension of the upper body Locked out knees 

Corrective Assessment and

Drive hips into the pad Keep chin tucked down 
Cues:

Alternative Lift Options Romanian Deadlift 

Exercise Sequence Late in session order 

 1495

Abduction

Primary Body Part Bias Glute

Secondary Body Part Bias N/A

 1495

Abduction
Tension Range Shortened 

Loadability Low - Good for isolation work 

Good for isolation work

Pros
Easy to set up 

Cons Not very loadable 

Alignment Set up Ensure pads on the 

Cues  Drive pressure out into the pads 

Rep Speed
Common issues Performing in a standing position
Excessive forward lean 

Corrective Assessment and

Make sure neutral position is maintained Cue 2-3 second

Cues: negatives 

Alternative Lift Options Cross body glute kickback

 1495

Calves
Anatomy and Function:
Gastrocnemius
Plantar Flexion (toes down) and knee flexion
Soleus
Plantar flexion and biased while in knee flexion (seated calf raise)
Anterior Tibialis
Dorsiflexion (toes up)

Movements to Cover:
Straight Legged Calf Raise
Seated Calf Raise
Anterior Tib Raise
 1495

Straight Legged Calf Raise

Primary Body Part Bias Calves - Gastrocnemius

Secondary Body Part Bias Soleus

 1495

Straight Legged Calf Raise

Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions

Pros Large involvement of the gastrocnemius with straight legs 

Adds to total axial loading in the program

Cons
Hips are not supported to be held in place 

Toes pointed straight ahead Ball of your foot on the toe pad

Alignment Set up
Hips held directly under you 

Drive the ankle forward as you start the contraction

Drive pressure through the big toe of your foot
Cues 
Slight glute contraction to hold hips in positio
Pull toe to  shin through the descent

Hip movement throughout the rep range

Common issues
Bouncing out of the bottom of the rep

Stack ribcage over pelvis for brace 

Corrective Assessment

Drive ankle forward for contraction

and Cues:
Pause in the bottom of every rep 

Alternative Lift Options Smith Machine Calf Raise, Leg press Calf Raise, Toe Press Machine

Exercise Sequence Based off priority of calf work, often late in session. 
 1495

Seated Calf Raise

Primary Body Part Bias Calves - Soleus

Secondary Body Part Bias N/A

 1495

Seated Calf Raise

Tension Range Lengthened Bias = higher recovery demands

Loadability High = Good for load progressions for calf

Easy to load with knee pad on quads

Pros
Easy to spot 

Cons Bent Knee takes out gastrocnemius involvement 

Toes pointed straight ahead

Alignment Set up Ball of your foot on the toe pad
Knees over your ankles 

Drive the ankle forward as you start the contraction

Cues  Drive pressure through the big toe of your foot
Pull toe to shin through the descent

Common issues Bouncing out of the bottom of the rep

Stack ribcage over pelvis for brace

Corrective Assessment

Drive ankle forward for contraction

and Cues:
Pause in the bottom of every rep 

Alternative Lift Options Smith Load seated calf raise 

Exercise Sequence Based off priority of calf work, often late in session. 
 1495

Anterior Tib Raise

Primary Body Part Bias Anterior Tibialis

Secondary Body Part Bias N/A

 1495

Anterior Tib Raise

Tension Range Mid-Range 

Loadability Low - isolation based work

Pros Best option to train the anterior tibialis 

Cons Low loadability with loading the foot 

Toe pointed straight ahead

Alignment Set up
Knees at 90 degrees of knee bend 

Cues  Pull toe to shin 

Toes pointed in or pointed out

Common issues Fast rep speed 
Too heavy loading

Corrective Assessment
Align feet straight ahead
and Cues: Pause in each end range

Alternative Lift Options Banded anterior tib raise

Exercise Sequence Late in a session

 1495

Core
Anatomy and Function:
Rectus abdominis: Torso flexion (rib cage to sternum and sternum to ribcage)
Transverse Abdominis
Compresses abdominal viscera and expiration
Internal/External Obliques
Trunk flexion and lateral rotation

Movements to Cover:
GHR Crunch
Rope Crunch
Reverse Abdominal Crunch
Abdominal Vacuum
 1495

GHR Crunch

Primary Body Part Bias Rectus Abdominis

Secondary Body Part Bias N/A

 1495

GHR Crunch
Tension Range Lengthened Bias 

Loadability Low

Hips are supported to stay in position

Pros
Challenges brace capacity as well

Cons Hard to get into

Alignment Set up Hips braced well on the knee pad 

Drive hips down into pad to start the crunch

Cues  Move sternum towards pubis for contraction
Stop just shy of parallel on extension

Bend knees to pull themselves up and tilt the pelvis.

Common issues Excessive ROM with movement at the hips
Fast rep speed for momentum

Corrective Assessment
Drive sternum to pubis
and Cues: Pause in the bottom for lack of momentum

Alternative Lift Options Decline Crunch 

Exercise Sequence Late in session

 1495

Rope Crunch

Primary Body Part Bias Rectus Abdominis

Secondary Body Part Bias N/A

 1495

Rope Crunch
Tension Range Shortened End Range 

Loadability Low 

Pros Ease of set up 

Cons No hip brace to hold position 

Alignment Set up Ensure straight line of flexion - sternum to pubic bone

Keep hips stationary

Cues 
Drive sternum to pubic region

Hips moving back and forth

Common issues
Over extending on the way up 

Corrective Assessment
Use physical touch cue to keep hips in place
and Cues: Cue motion sternum towards pubic 

Decline Crunch or Ab crunch machine

Alternative Lift Options

Exercise Sequence Late in session

 1495

Reverse Abdominal Crunch

Primary Body Part Bias Rectus Abdominis

Secondary Body Part Bias N/A

 1495
Reverse Abdominal Crunch
Tension Range Mid-Lengthened

Loadability Low - isolation based work

Trains rectus abdominis moving pubic region towards sternum

Pros
Challenging variation with a lot of room for progression 

Level of challenge makes it hard to complete for some athletes.

Cons
Hip flexors can take over fairly easily 

Set up on decline ab bench with head on high end, feet towards

the low end

Alignment Set up
Hold on the handle at top of bench to maintain position 
Hips and knees locked at 90 degree angle

Cue pubis to sternum

Cues 
Keep legs together with minimal movement to limit flexor activity 

Common issues Leg swinging and lack of lumbar flexionLack strength to complete

Fully flex hip and knee during entire lift to remove contribution
Corrective Assessment

Cue drive lower back into the bench

and Cues:
Lower decline for level of athlete

Alternative Lift Options Roman chair 

Exercise Sequence Last in session

 1495

Abdominal Vacuum

Primary Body Part Bias Transverse Abdominis

Secondary Body Part Bias N/A

 1495

Abdominal Vacuum
Tension Range Shortened

Loadability Progression via time duration3-6 seconds →10-15 seconds 

Pros Vastly can improve taper and waist control

Cons High skill level and practice needed

Progression via body position:Supine → Seated → Quadruped →

Alignment Set up
Standing

Controlled deep exhalation

Cues  Rib cage expansion and chest lift
Forcefully pull in abdominal wall

Not fully exhaling all air and shallow vacuum seen

Common issues
Lacking fully ribcage expansion

Cue forcefully rectus abdominis contraction with spinal flexion

Corrective Assessment
and forcefully exhalation
and Cues:
Use hand to assist in drawing the rib cage up and into expansion

Alternative Lift Options n/a

Exercise Sequence Fasted in morning and/or last in session

 1495

QUAD FOCUS LEGS

Order Exercise Sets  Reps

A1 Seated Hamstring Curl 3 8-12 

B1 Hack Squats 2 8-12

C1 Cybex Leg Press 2 15-20

D1 Adductor  2 12-20

E1 Quad Extension 2 12-20

 1495

HAM FOCUS LEGS

Order Exercise Sets  Reps

A1 Lying Hamstring Curl 4 8-15 

B1 Stiff Leg Deadlift 2 8-12

C1 Bulgarian Split Squat 2 12-20

D1 Adductor 3 12-20
 1495

GLUTE FOCUS LEGS

Order Exercise Sets  Reps

A1 Glute Bridge 3 8-15 

B1 Lying Hamstring Curl 3 8-12

C1 Single Legged Leg Press 3 12-20

D1 Adductor 2 12-20

D2 Glute Kickback 2 12-15

 1495

BACK AND HAM

Order Exercise Sets  Reps

A1 Lying Hamstring Curl 3 8-12 

B1 Romanian Deadlift 2 8-12

Single Arm Underhand

C1 2 8-12
Pulldown

D1 Overhand T-bar Row 2 8-12

E1 Wide Grip Pulldown 2 10-15

F1 Reverse Pec Deck 3 10-20

 1495

CALF WORK
Order Exercise Sets  Reps

A1 Standing Calf Raise 4 10-15

A1 Seated Calf Raise 4 12-20

 1495

AB WORK
Order Exercise Sets  Reps

A1+ Upper

Rope Cable Crunch 3 12-20

Session of choice

A2+ Upper

Reverse GHR Plank 2 MAX

Session of choice

Every Morning Abdominal Vacuums 2 5

 1495

LAT FOCUS PULL

Order Exercise Sets  Reps

A1 Single Arm Pulldown 3 8-12 

B1 Chest Supported Upper Back Row 3 8-12

C1 Single Arm Cable Row 3 8-12

D1 Pullover Machine 2 15-20

E1 Rear Pec Deck Fly 2 15-20

F1 Dumbbell Curl 4 12-15

 1495

UPPER BACK FOCUS PULL

Order Exercise Sets  Reps

A1 Chest Supported Upper Back Row 3 8-12 

B1 Upper Back Pulldown 3 8-12

C1 Single Arm Cable Row 3 8-12

D1 DB Shrug 2 10-15

E1 Rear Pec Deck Fly 2 15-20

F1 Cable Curl 4 12-15

 1495

CHEST FOCUSED PUSH

Order Exercise Sets  Reps

A1 Machine Lateral Raise 4 10-15

B1 Flat Dumbbell Press 3 6-10

C1 30 Degree Incline Press 3 8-12

D1 Pec Deck Fly 2 15-20

E1 Tricep Extension 2 10-15

F1 DIp 2 10-15
 1495

SHOULDER FOCUSED PUSH

Order Exercise Sets  Reps

A1 Cable Lateral Raise 4 10-15

B1 Overhead Press 3 6-10

C1 30-45 degree incline press 3 8-12

D1 Y Cable Raise 2 15-20

E1 Tricep Extension 2 10-15

F1 Overhead Tricep Extension 2 10-15

 1495

ARM SESSION
Order Exercise Sets  Reps

A1 Tricep Extension 3 10-15

B1 Dumbbell Curl 3 10-15

C1 JM Press 3 8-12

D1 Cable Curl 3 10-15

E1 Overhead Tricep Extension 2 10-15

F1 Rope Hammer Curl 2 10-15