Exercise Name Box Squat Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Hip Adductors, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell Ancillary Equipment Box, Power Rack Optional Equipment: Knee Wraps, Weight Lifting Belt Experience Intermediate Rep Range 3-12 Tempo 2-1-X-0 Variations High Box Squat, Low Box Squat Alternatives Squat with Chains, Band Squat, Reverse Band Squat Box … Read more

Exercise Name Squat with Chains Also Called Chain Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Chains Ancillary Equipment Power rack Optional Equipment Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Sumo Squat with Chains Alternatives Band Squat, Reverse Band … Read more

Exercise Name Close Grip Bench Press Also Called Narrow Grip Bench Press Primary Muscles Triceps Secondary Muscles Front Deltoids, Chest Function Strength Mechanics Compound Force Push Required Equipment Barbell, Weight Bench (with uprights or inside a power rack) Experience Beginner Rep Range 5-12 Tempo 1-0-1-0 Variations Incline Close Grip Bench Press Alternatives Triceps Dip, Rack Lockout, Board Press, … Read more

Exercise Name Deadlift Primary Muscles Spinal Erectors Secondary Muscles Back, Calves, Forearms, Glutes, Hamstrings, Quadriceps Function Strength Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Weight Jack, Chalk, Wrist Straps, Weight Lifting Belt Experience Beginner Rep Range 3-8 Tempo 2-0-X-0 Variations Stiff Leg Deadlift, Romanian Deadlift, Trap Bar Deadlift, Sumo Deadlift, Unilateral Deadlift Alternatives Good Morning, Glute Ham Raise, … Read more

Exercise Name Barbell Front Squat (with clean grip) Also Called Olympic Front Squat Primary Muscles Quadriceps Secondary Muscles Calves, Spinal Erectors, Glutes, Hamstrings Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Knee Wraps, Weight Lifting Belt Experience Intermediate Rep Range 3-12 Tempo 2-0-1-0 Variations Front Squat (Cross-Armed Grip), Front Squat to Press, Dumbbell … Read more

Exercise Name Power Clean Primary Muscles Shoulders, Trapezius, Glutes, Hamstrings, Calves Secondary Muscles Back, Forearms, Quadriceps Function Explosiveness Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Chalk, Lifting Straps Experience Beginner Rep Range 1-5 Tempo 1-0-X-1 Variations Hang Power Clean, Power Clean and Push Press Alternatives Deadlift, High Pull, Power High Pull, Hang Clean, Clean and Jerk, Clean and Press, … Read more

Exercise Name Triceps Dip Primary Muscles Triceps Secondary Muscles Chest, Shoulders Function Strength Mechanics Compound Force Push Required Equipment Bodyweight, Dip Station Optional Equipment Dip Belt + Added Weight Experience Beginner Rep Range 6-12 Tempo 1-0-1-0 Variations Chest Dip, Assisted Dip, Weighted Dip, Bench Dip Alternatives Bench Press, Close Grip Bench Press, Push Up Triceps Dip Instructions Note: … Read more

Exercise Name Shoulder Dislocation Primary Muscles Chest, Shoulders (Front Delt) Secondary Muscles Rotator Cuff, Serratus, Upper Back Function Mobility, Flexibilty Mechanics Dynamic stretch Required Equipment 6′ wooden dowel rod Experience Beginner Rep Range 5-15 Tempo 2-0-2-0 Variations Shoulder Dislocation with Resistance Band Alternatives Behind the Neck Band Pull Apart, Dip Shrug, Face Pull, Overhead Shrug, Overhead Squat Shoulder Dislocation … Read more

Exercise Name Rack Lockout Also Called Bench Press Lockout Primary Muscles Triceps Secondary Muscles Chest, Shoulders Function Strength Mechanics Compound Force Push Required Equipment Barbell Alternative Equipment Weight Bench, Power Rack Experience Intermediate Rep Range 3-8 Tempo 1-1-X-1 Variations Board Press, Floor Press, Close Grip Rack Lockout, Incline Rack Lockout, Overhead Rack Lockout Alternatives Close Grip Bench … Read more

Exercise Name Partial Squat Also Called Partials, Half Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power rack Optional Equipment Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Partial Band Squat, Partial Reverse Band Squat, Partial Squat with Chains, Squat Lockout Alternatives Front … Read more