Exercise library

100 movements, and why each one is there

Not a directory. Every exercise here carries the coaching cues, the reason it is in a sport program, the sets and reps it is actually prescribed at, and ranked alternatives with a reason for each.

Why 100 and not 554. The app knows 554 exercise names. We have published a page only for the movements that carry both coaching cues and a written rationale — the ones where there is genuinely something to read. The rest are searchable inside the app, which is where a list of names belongs.

By muscle group

Start from what you want to train

Each of these groups every movement that trains it, with what the group actually does in a sport program, which sports lean on it hardest, and the tests that reflect it.

Glutes

46 movements — Glute exercises.

All glute exercises

Quads

35 movements — Quad exercises.

All quad exercises

Back

23 movements — Back exercises.

All back exercises

Hamstrings

16 movements — Hamstring exercises.

All hamstring exercises

Shoulders

14 movements — Shoulder exercises.

All shoulder exercises

Biceps

12 movements — Bicep exercises.

All bicep exercises

Chest

9 movements — Chest exercises.

All chest exercises

Triceps

9 movements — Tricep exercises.

All tricep exercises

Lower body

Legs, hips and posterior chain

Adductor Slide-Out — eccentric

The groin taken out to length under its own control — the exact mechanism of a reaching tackle or an overstretched stride

100 movements, and why each one is there

Start from what you want to train

Glutes

Quads

Back

Hamstrings

Shoulders

Biceps

Chest

Triceps

Legs, hips and posterior chain

Adductor Slide-Out — eccentric

Back Squat

Barbell Back Squat

Barbell Hip Thrust

Box Jump

Broad Jump

Bulgarian Split Squat

Copenhagen Hold (long)

Countermovement Jump

Deadlift

Deep Goblet Squat Hold

Depth Drop → Rebound

Depth Drop → Stick

Depth Jump

Drop Landing → Stick

Front Squat

Goblet Cossack Squat — deep hold

Goblet Squat

Hang Power Clean

Hang Power Snatch

KB Swing

Kettlebell Swing

Lateral Bound

Lateral Bound → Stick

Loaded Adductor Frog Hold

Nordic Curl

Nordic Curl (or Sliding Leg Curl)

Nordic Hamstring Lower

Overhead Squat Hold

Pause Squat Jump

Power Clean

Reverse Nordic — hold at length

Romanian Deadlift

Seated Straddle Good Morning

Single-Leg Calf Raise — bottom hold

Single-Leg Hip Thrust

Single-Leg Hop → Stick

Single-Leg RDL — hold at length

Sissy Squat — bottom hold

Sliding Leg Curl — eccentric hold

Spanish Squat — long isometric

Split Jump → Stick

Sprint

Squat Jump

Trap Bar Deadlift

Trap Bar Jump

Tuck Jump

Push, pull and shoulders

Barbell Bench Press

Barbell Row

Bench Press

Cable External Rotation — end-range hold

Chest-Supported Row

Chin-Up (or Band-Assisted)

DB Bench Press

DB Bent-Over Row

DB Fly — stretch hold

Dip — bottom stretch hold

Eccentric Chin-Up — dead-hang finish

EZ-Bar Curl

Gi / Towel Row

Incline DB Press

Inverted Row (under a table or bar)

Landmine Press

Lat Pulldown

Pike Push-Up

Push Press

Push-Up

Scapular Pull-Up — bottom hold