Movement Glossary

EVERY
MOVEMENT

199 exercises with muscle groups, scoring schema, and scaling options.

Weightlifting · 72

Rotating dumbbell shoulder press

Lower back extension on GHD or bench

Squat with barbell on back

Bicep curl with barbell

Bent-over barbell row for back

Barbell press on flat bench

Bulgarian Split Squat

Single-leg squat with rear foot elevated

Cable Crossover

Standing chest fly using dual cable machine

Bicep curl using cable machine

Chest fly using cable machine

Cable Tricep Pushdown

Tricep pushdown on cable machine

Standing or seated calf raise

Clean to front rack, then jerk overhead

Close Grip Bench Press

Bench press with narrow grip for triceps

Concentration Curl

Isolated bicep curl in seated position

Lift barbell from ground to standing

Decline Bench Press

Barbell press on decline bench

Dumbbell Bench Press

Dumbbell press on flat bench

Pull a pair of dumbbells from the floor to the shoulders

Bicep curl with dumbbells

Chest fly with dumbbells on bench

Dumbbell Hang Snatch

Single-arm dumbbell snatch from the hang to overhead

Single-arm row with dumbbell

Dumbbell Shoulder Press

Overhead press with dumbbells

Dumbbell Snatch

Single-arm snatch with dumbbell

Dumbbell Squat Clean

Pull a pair of dumbbells from the floor and receive them ...

Cable pull to face for rear delts and upper back

Front delt raise with dumbbells or barbell

Squat with barbell on front of shoulders

Squat holding dumbbell or kettlebell at chest

Hip hinge with barbell on back for hamstrings and lower back

Squat on hack squat machine

Neutral grip dumbbell curl for biceps and forearms

Hang Clean & Jerk

Clean the barbell from the hang to the front rack, then j...

Hang Power Clean

Pull the barbell from the hang (above the knee) to a part...

Hang Power Snatch

Pull the barbell overhead in one motion from the hang, re...

Hang Squat Clean

Pull the barbell from the hang and receive it in a full f...

Hang Squat Snatch

Pull the barbell overhead from the hang and receive it in...

Glute bridge with elevated shoulders

Incline Bench Press

Barbell press on incline bench

Incline Dumbbell Press

Dumbbell press on incline bench

Pulldown on cable machine

Side delt raise with dumbbells

Hamstring curl on machine

Quad isolation on leg extension machine

Leg press machine for quads and glutes

Squat with barbell overhead

Chest fly on pec deck machine

Pull barbell to front rack position

Pull the barbell overhead in one motion, receiving it in ...

Bicep curl on preacher bench

Dip, drive and re-dip under the bar to lock it out overhead

Press barbell overhead with leg drive

Rear deltoid fly with dumbbells

Leg extension on reverse hyper machine

Romanian Deadlift

Stiff-leg deadlift for hamstrings and glutes

Seated Cable Row

Seated row on cable machine

Seated Calf Raise

Calf raise in seated position

Strict overhead press

Shoulder shrug with barbell or dumbbells for traps

Single-Leg Romanian Deadlift

Single-leg stiff-leg deadlift for hamstrings, glutes and ...

Lying tricep extension with barbell or EZ bar

Smith Machine Bench Press

Bench press using Smith machine

Smith Machine Squat

Squat using Smith machine

Pull barbell overhead in one motion

Pull barbell to front rack position

Wide-stance deadlift

Row with T-bar or landmine attachment

Front squat to overhead press

Tricep Dip Machine

Assisted or weighted tricep dip on machine

Tricep Extension

Overhead tricep extension with dumbbell or cable

Vertical row with barbell or dumbbells

Gymnastics · 36

Hang with shoulders engaged and scapula retracted

Dip with resistance band assistance

Banded Muscle-up

Muscle-up with resistance band assistance

Pull-up with resistance band assistance

Muscle-up on straight bar

Box Handstand Push-up

Handstand push-up with feet on box

Chest-to-Bar Pull-up

Pull-up with chest touching bar

Chin-Over-Bar Hold

Isometric hold at the top of the pull-up with chin over t...

Passive hang from the bar – grip and shoulder endurance

Deficit Handstand Push-up

Handstand push-up with increased range of motion

Tricep dip on parallel bars

Sit-up on GHD machine

Handstand Push-up

Inverted push-up against wall

Walking on hands in handstand position

Hanging Knee Raise

Hanging ab movement raising knees

Jumping Pull-up

Pull-up with jump assist from box

Push-up from knees

Hanging ab movement bringing knees to elbows

Legless Rope Climb

Climbing rope using only arms

Advanced gymnastics movement

Negative Pull-up

Lower slowly from the top of the pull-up – eccentric stre...

Push-up in pike position to target shoulders

Single leg squat to full depth

Strict pull-up on bar

Standard push-up

Dip on gymnastic rings

Horizontal rowing on rings

Climbing rope using legs and arms

Pull-up with no kip — dead hang to chin over bar using up...

Hanging ab movement

Walk feet up wall from plank position

Weighted Chest-to-Bar

Chest-to-bar pull-up with added weight

Dip with added weight

Weighted Muscle-up

Muscle-up with added weight

Weighted Pull-up

Pull-up with added weight

Weighted Ring Dip

Ring dip with added weight

Conditioning · 41

Bodyweight squat

Alternating or simultaneous rope waves

Crawling on hands and feet

Jump onto elevated box

Jump over box without stepping down

Step onto box with optional weight

Horizontal jump for distance

Burpee Box Jump

Burpee followed by box jump

Burpee Broad Jump

Burpee into a broad jump forward – a hybrid race station ...

Burpee followed by pull-up

Full-body conditioning movement

Walking in crab position

Burpee with dumbbell snatch

Jump rope with double rotation per jump

Walking in deep squat position

Walk with weights in each hand

Walk hands out to plank and feet to hands

Kettlebell Clean

Explosive pull of the kettlebell to the rack position

Kettlebell Swing

Explosive hip hinge with kettlebell

Lateral Box Jump

Jumping sideways onto box

Medicine Ball Clean

Medicine ball clean to shoulder

Medicine Ball Slam

Overhead medicine ball slam to ground

Mountain Climber

High plank with alternating knee drives

Walking with weight held overhead

Lunging with weight held overhead

Pushing weighted prowler sled

Reverse Sandbag Lunge

Reverse lunges with sandbag

Carry sandbag for distance

Walking lunges with sandbag

Standard jump rope

Dragging weighted sled backwards

Pull weighted sled

Push weighted sled

Stationary Lunge

Step-back Burpee

Burpee with step-back instead of jump

Sumo Deadlift High Pull

Wide-stance deadlift pulled explosively to the chin

Jump rope with triple rotation per jump

Complex movement from lying to standing with weight overhead

Forward walking lunges

Squat and throw medicine ball to target

Lunge with dumbbells or barbell

Cardio · 12

Air bike for full-body cardio

Swimming backstroke

Swimming breaststroke

Swimming butterfly stroke

Swimming freestyle stroke

Outdoor cycling

Rowing machine for cardio conditioning

Back and forth sprinting

Ski machine for upper body cardio

High-intensity spin bike

Stationary Bike

Stationary bike for cardio conditioning

General swimming for cardio

Core · 6

Ab rollout with wheel

Kneeling ab crunch with cable

Lying leg raise for lower abs

Hold static position on forearms

Seated rotational ab exercise

Abdominal crunch from lying position

Mobility · 26

90/90 Hip Switch

Seated hip rotation between internal and external rotation

Kneeling ankle dorsiflexion rocks – calf and ankle mobility

Circle arms forward and back to loosen shoulders

Quadruped opposite arm and leg extension – core stability

Butterfly Stretch

Soles of feet together, knees open – inner thigh and hip ...

Wall calf press – straight and bent knee variations

Alternate spinal flexion and extension on all fours

Chest Doorway Stretch

Forearm against doorway, step through – chest and shoulde...

Knees wide, sit back on heels, arms extended – lat and ba...

Lie face down and press up – chest and abdominal stretch

Kneel with rear foot against wall – deep quad and hip fle...

Inverted V hold – hamstring, calf, and shoulder stretch

Figure Four Stretch

Ankle crossed over opposite knee, pull through – glute st...

Lie on back and drive hips up – glute activation

Hamstring Stretch

Seated or standing forward fold hamstring hold

Reach one arm overhead and lean – side-body and lat stretch

Swing leg front-to-back and side-to-side for hip mobility

Shin forward, rear leg extended – deep glute and hip stretch

Scapular Pull-up

Hang from bar and retract shoulder blades – scap activation

Seated Spinal Twist

Seated torso rotation – spine and obliques

Spider-Man Lunge

Deep lunge with elbow-to-instep hip opener

Standing Quad Stretch

Pull heel to glute – front-of-thigh stretch

Thoracic Rotation

Quadruped thoracic rotation – opens upper back

Thread the Needle

Quadruped arm thread under body – upper back and shoulder...

Slide arms up the wall to prime shoulder mobility

World's Greatest Stretch

Lunge with t-spine rotation – hits hips, hamstrings, thor...

Strongman · 3

Carrying heavy stone or atlas stone

Flipping large tire end over end

Carrying yoke on shoulders

Running · 2

Running backwards for distance

Running for distance or time

Rest · 1