Movements

Push

• Overhead Press (Dumbbell & Machine)
• Chest Press (Machine & Dumbbell)

Pull

• Lat Pulldown & Assisted Pull-Up
• Seated Row (Cable & Machine)

Squat

• Leg Press
• Goblet Squat & Walking Lunge

Hinge

• Dumbbell RDL & Hip Thrust
• Leg Curl & Cable Pull-Through

Core

• Cable Core (Pallof & Woodchop)
• Hanging Leg Raise & Plank

Locomotion

• Cardio Machines
• Loaded Ruck (Incline Treadmill)

Push

• Press & Push Press
• Bench Press & Weighted Dip

Pull

• Weighted Pull-Up
• Barbell & Pendlay Row

Squat

• Barbell Back Squat
• Front & Overhead Squat

Hinge

• Deadlift & Power Clean
• Romanian Deadlift & KB Swing

Core

• GHD & Ab Wheel
• Loaded Carry & Sled

Locomotion

• Rower & Air Bike
• Loaded Ruck

Push

• Pushup
• Pike Pushup

Pull

• Doorway Towel Row
• Inverted Row

Squat

• Bodyweight Squat
• Split Squat / Bulgarian Split Squat

Hinge

• Glute Bridge / Hip Thrust
• Single-Leg Romanian Deadlift

Core

• Plank
• Side Plank, Dead Bug, Bird Dog

Locomotion

• Walking (Zone 2)
• Loaded Pack Walk

Push

• KB Overhead Press
• Weighted Pushup

Pull

• Pullup
• KB Bent-Over Row

Squat

• KB Goblet Squat
• KB Front-Rack Squat

Hinge

• KB Swing
• KB Single-Leg Romanian Deadlift

Core

• Plank & Side Plank
• Turkish Get-Up

Locomotion

• Walking & Running (Zone 2)
• Loaded Ruck

Push

• Double KB Press
• Ring Dip & Ring Pushup

Pull

• Weighted Pullup
• Ring Row

Squat

• Double KB Front Squat
• Box Step-Up

Hinge

• KB Swing
• Sandbag Clean & Deadlift

Core

• Ring Fallout & Hanging Leg Raise
• Turkish Get-Up

Locomotion

• Loaded Ruck
• Jump Rope & Box Jumps

Push

• Barbell Overhead Press
• Bench Press

Pull

• Weighted Pullup
• Barbell Row

Squat

• Barbell Back Squat
• Bulgarian Split Squat

Hinge

• Barbell Deadlift
• Romanian Deadlift

Core

• Loaded Carry
• Ab Wheel & Hanging Leg Raise

Locomotion

• Cardio Machine
• Loaded Ruck