Exercise videos

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    

• Bodyweight squat
• Assisted squat
• Step-up

Hinge     

• Deep hinge
• Weighted hinge (BGBS)

Push      

• Knee plank
• Elbow plank
• Pushup negative and progressions
• Overhead press

Pull        

• Band row          
• vertical         
• horizontal               
• Light kettlebell/dumbbell row

Core       

• Knee plank
• Side plank
• Band resisted half-kneel iso hold

Intermediate

Squat     

• Goblet squat
• Split squat
• Weighted step-up

Hinge    

• Kettlebell Sumo Deadlift
• Staggered Deadlift

Push      

• Overhead Press
• Push Press
• Pushup (knee)

Pull        

• Hang     
• Pullup negatives
• Pullup singles
• KB/DB row

Core       

• Elbow Plank
• Elbow side-plank
• Band resisted tall kneel iso hold
• Farmer carry
• Suitcase carry
• Deadbug

Advanced

Squat      

• Jump squat
• RFESS  
• Thrusters (barbell/KB/DB)
• Barbell back squat
• Barbell front squat
• Double KB front squat

Hinge

• Barbell deadlift

• KB swing

• Broad jump

• Single-leg deadlift

Push                                   

• Decline pushup                
• Weighted pushup               
• Plyometric pushup              
• Overhead press           
• Barbell bench press       

Pull                              

• Pullup               
• KB/DB rows          

Core                            

• Ab wheel rollout             
• Pallof press              
• Bird-dog           

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