Category Mobility Squat Hinge Lunge Vertical Pull Horizontal Pull Push Press Anterior Core Lateral Core

Vertical Pull Horizontal Pull Push Press Anterior Core Lateral Core Posterior Core Rotation Accessory Cardio Equipment Cardio [Type] Day TERMINOLOGY KEY:
Mobility 3-Way Lunge Assisted Squat Hip Bridge Reverse Lunge Lat Pulldown Inverted Row Push-Up SA Press Kneeling Plank Kneeling Side Plank Hip Bridge Cable Twist Abductor Cycle Ab Wheel Interval Mon. Abd - Abduction
Olympic A Skips Bodyweight Squat Hip Thruster Step Down SA Lat Pulldown Low Row Chest Press Shoulder Press Pike Lateral Flexion Hip Thruster Kneeling Chop Adductor Elliptical Band LSD Tue. Act. - Active
Squat Act. Hip Flexor Goblet Squat Pull Throughs Walking Lunge Chin-Up High Row Bench Press SA Push Press Plank Side Bend Kneeling Back Extension Kneeling Lift Biceps Curl ERG (Row) BB Pace/Tempo Wed. Add - Adduction
Hinge Act. Pec-Elbow High Wall Sit RDL Stationary Lunge Pull-Up Seated Row Uneven Push-Up SA 1/2 Kneeling Press Jackknife SA Farmers Carry Reverse Hip Ext Kneeling Pallof Press Cable Fly Jog Bodyweight Repetition Thu. BB - Barbell
Lunge Act. Pec-Elbow Low Leg Press Deadlift Step Up Explosive Pull-Up SS Row Plyo Push-Up Military Press 3-Point Plank Side Plank Supine Bridge Lift Calf Press Run Cable Fri. DB - Dumbbell
VPull Ankle Wall Mob. Hack Squat Sumo Deadlift Lateral Lunge Pullover Bench Row Inc. Bench Press Arnold Press Body Saw SA Waiters Carry Back Extension Pallof Press Dips Stairmaster DB Sat. Ext - Extension
HPull B Skips Back Squat Good Morning Split Squat Jump Bent Row SA Bench Press Push Press Rollout Side Plank w/Hip Abd Hip Extension Kneeling Side Toss Front Raise Step Mill EZ Curl Bar Sun. GHD - Glute-Ham Device
Push Bear Crawl Front Squat SL RDL Multiplanar Lunge Chest Pass 2-Point Plank Side Plank w/Hip Add SL Hip Bridge Side Toss Hamstring Curl Swim GHD Inc. - Incline
Press Butt Kicks Suitcase Squat KB Swing Archer Push-Up Pike+Rollback SL Hip Thruster SS. Chop Leg Extension Walk KB KB - Kettlebell
Anterior Crossover Lunge SL Squat SL Deadlift Stir the Pot SL Supine Bridge SS. Lift Reverse Curl Machine MB - Medicine Ball
Lateral Downward Dog Series Squat Jump SS. Pallof Press Reverse Fly MB RDL - Romanian Deadlift
Posterior FR Floor Angels DB/KB Front Squat Side Raise Mini Band SA - Single-Arm
Rotation Goblet Squats Lateral Squat Triceps Extension PVC SB - Stability Ball
Accessory High Knees Pistol Squat Tube Walk Roman Chair SL - Single-Leg
Cardio Inchworm SB SMR - Self-Myofascial Release
Knee Tucks Suspension SS - Split Stance
Lateral Shuffle T-Spine - Thoracic Spine
Pigeon w/reach
Power Skips
Push-up Plus
Rolling; Lower
Rolling; Upper
SMR: Calves
SMR: Gluteals
SMR: Hamstrings
SMR: IT-Band
SMR: Lats
SMR: Quads
SMR: Tibialis Anterior
SMR: T-Spine
Spiderman Crawl
Sprinter
Toy Soldier
T-Spine Rotations
Walking Leg Cradle