This page contains videos and reference links of all the exercises mentioned in our training plans. Some of them are from us, while some are from well-reputed sources. Enjoy!

Beginner

Squat

  1. Bodyweight squat
  2. Assisted squat
  3. Step-up

Hinge

  1. Deep hinge
  2. Weighted hinge (BGBS)

Push

  1. Knee plank
  2. Elbow plank
  3. Pushup negative and progressions
  4. Overhead press

Pull

  1. Band row
    1. vertical
    2. horizontal
  2. Light kettlebell/dumbbell row

Core

  1. Knee plank
  2. Side plank
  3. Band resisted half-kneel iso hold

Intermediate

Squat

  1. Goblet squat
  2. Split squat
  3. Weighted step-up

Hinge

  1. Kettlebell Sumo Deadlift
  2. Staggered Deadlift

Push

  1. Overhead Press
  2. Push Press
  3. Pushup (knee)

Pull

  1. Hang
  2. Pullup negatives
  3. Pullup singles
  4. KB/DB row

Core

  1. Elbow Plank
  2. Elbow side-plank
  3. Band resisted tall kneel iso hold
  4. Farmer carry
  5. Suitcase carry
  6. Deadbug

Advanced

Squat

  1. Jump squat
  2. RFESS
  3. Thrusters (barbell/KB/DB)
  4. Barbell back squat
  5. Barbell front squat
  6. Double KB front squat

Hinge

  1. Barbell deadlift
  2. KB swing
  3. Broad jump
  4. Single-leg deadlift

Push

  1. Decline pushup
  2. Weighted pushup
  3. Plyometric pushup
  4. Overhead press
  5. Barbell bench press

Pull

  1. Pullup
  2. KB/DB rows

Core

  1. Ab wheel rollout
  2. Pallof press
  3. Bird-dog

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