Exercise Library

1 Arm Row

1 Arm Squat/Press

1 Leg Stiff Legged Deadlifts (aka: 1 Leg SLDL)

1 Leg Stiff Legged Deadlifts/Row – x

Alternating Forward Lunges

Alternating Side Lunge

Ankle Reach

Backwards Lunge/Knee Up/SLDL – x

Backwards Lunges

Banded Glute Bridge

Banded Squats

Banded Waddles

Basic Crunch – x

Bent Over Row

  • 1 Leg Stiff Legged Deadlifts/Row – x
  • Bent Over Row/Tricep Kickback – x

Bent Over Row/Tricep Kickback – x

Bicep Curl

Bicep Curl/Shoulder Press – x

Bicycles – x

Bird Dog

Bodyweight Squats

Bowler Squats


Butt Kicks

Cardio Variations

Chest Press

  • Chest Press/Chest Fly – x

Chest Press/Chest Fly – x


Core Exercises

Corpse Sit-Up

Curtsy Lunges

Dead Bugs

Dolphin Push-Ups

Elevated Plank w/Leg Lift

Fire Hydrant – x

Glute Bridges

Glute Kickbacks

Goblet Squats

Hamstring Curls – x

High Knees

High Plank

Hip Dips

Hyper Extensions

Irish Jig

Jump Lunges

Jump Squat w/ 2 second hold

Jump Squats

Jumping Jacks

Kneel to Stand

Kneeling Pull Down

Lateral Raise

Lateral Raise/Rear Raise – x

Leg Lifts



Mountain Climbers

Negative Push-Ups

New Jacks


Plank Jacks

Prone Frogger

Pull Overs

Pulsing Lunges

Pulsing Squats


Rear Shoulder Raise

Russian Twists

Shoulder Press

Side Balance Leg Circles – x

Side Crunch – x

Side Hop Lunges

Side Lunges

Side Lunges w/Knee Up

Side Plank

Side Plank Clamshells – x

Side to Sides


SLDL (aka: Stiff Legged Deadlifts)

SLDL/Row – x

Squat Jumps

Squat Jumps w/2 Second Hold

Squat w/Alternating Shoulder Press

Squat w/Alternating Side Leg Raise


Stiff Legged Deadlifts (aka: SLDL)

Super Plank


Triple Crush

V-Sit – x



Wall Sits

X-Band Waddles