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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