- Setup
From a long lunge position on the floor, align heel of palm with heel of forward foot

- Regression
Drop the back knee to the floor

- Cue
Reaching up: lead with the eyes, reach back through the thoracic spine behind you
Reaching down: reach the elbow toward the floor. If the elbow touches, tuck it and reach across your body toward the planted hand

- Setup
Perpendicular to a flat bench, set the edge of the bench just under the spine of your shoulder blades
Set your feet so your hamstrings are resting on your claves
Take a diamond grip under one head of the dumbbell, dumbbell held over the shoulders
Slight bend in the elbows held throughout

- Cue
Warm up thoroughly, this one needs it
At end range look for deltoids pressed against the bench, elbows close to straight

- Setup
Hang from the bar, hands outside shoulder width

- Regression / Progression
Regress with jump pull-ups
Progress by adding weight with a dip belt

- Cue
Hold tension in the lats at the bottom, stick your head through the frame of your arms
Trains the lats at full length and teaches recruitment for end range shoulder stability

- Setup
Support on the bars, arms locked out

- Cue
Dive forward into the bottom position, that lean is what makes it a chest dip
Press pinkies toward your midline, rotating out at the shoulder
Broaden the chest as you descend
Tapping shoulders to the bars works as a good depth gauge, but don't force anything
Keep depth consistent rep to rep

- Setup
Seat height so handles line up with mid-chest
Arch your back and press your neck into the back rest, feet planted securely

- Cue
Maintain a slight light bend in the elbows
Press primarily through the pinky edge of your grip, maintaining external rotation at the shoulder
Squeeze the handles together in front of the chest
Control the way back out, let the chest stretch before the next rep

- Setup
Can be performed from the ground, dip bars, yoga blocks or parallettes

- Cue
Protract the shoulders, curling the spine into a "C"
Internally rotate the femurs, pressing the big toes together, slightly flaring the heels
Reach head for feet as feet reach for head, keeping in mind the intensity comes from the hold, not just the position

- Setup
From a long lunge, support your trunk with your hands on parallettes or yoga blocks

- Cue
Keep the hips square as you extend the front knee 100%
Tuck your tailbone and flex the back quad to straighten the back knee

- Setup
Hips on the pad of a 45° back extension bench, torso hinged forward
Light plates or dumbbells in each hand

- Loading
Light weights, likely less than 5lbs, you're creating a huge lever arm with these, so a dab'l'do'ya

- Regression
Zero weight is fine
If that's still too much, alternate for standard back extensions

Cue

Really emphasize the squeeze at the top
Reach the arms behind your head without spilling into your low back

- Setup
Bar nestled in your traps
Hands outside the shoulders, elbows under the bar
Feet about shoulder width

- Cue
Brace before you unrack
Initiate at the knees, reaching each for the pinky toes
Knees track over the toes
Drive up through the whole foot

- Setup
Back foot on a bench behind you
Front foot far enough forward that the knee stays over the ankle in the bottom
Dumbbells at your sides

- Regression
Bodyweight, hold something for balance

- Cue
Torso upright, drop straight down
Front heel stays planted
Drive through the front foot to stand

- Setup
Ideally using short dowels or rods

- Variation
Can be performed against a wall without dowels, or inside a power rack

- Cue
Spear a stable wall in front of you and hold the isometric
Then shift your weight into your heels and spear the space behind you

- Setup
Face down on the floor, arms out to the sides in a "T"

- Cue
Start with the arm at 90°, straight out from the shoulder
Kick the opposite leg over and across the body toward the floor, pulse into the twist
Move the arm up 20° and repeat
Four positions total, finishing with the arm close to straight overhead

- Setup
Underhand grip, hands about shoulder width
Hang with arms straight

- Cue
Grip variation gives more emphasis to the lats and biceps while still building global vertical pulling strength
Initiate the pull through the shoulder blades, lowering the fulcrum for the elbows
Tuck the elbows towards the hips, continuing to depress the shoulder blades as you reach your chest to the bar
Reverse the movement with control, keeping tension on the lats all the way to the bottom where the shoulder blades elevate again

- Setup
Seated on a flat bench or stool, (no back support)
Dumbbell heads framing the shoulders in a neutral grip
Pull your elbows towards the ribs looking for a stretch across the deltoids
Press directly up from there
Looking for the stretch at the bottom of every rep

- Variation
Seated press eliminates the spinal erectors as a limiting factor

- Cue
The bottom position should have a distinct stretch across the deltoid fibers
Press overhead without letting the ribs flare

- Setup
Lie on your side on a bench, top arm holding a dumbbell
Arm nearly straight, small bend at the elbow

- Cue
Raise the dumbbell in an arc until the weight is stacked through the joints
Control the way back down into a stretch
Keep the trunk perpendicular to the ground through out

- Setup
From a seated position, place one leg behind you, knee at 90°, one leg in front of you, knee at 90°
Shift your body weight into the forward knee and press that knee into the ground, lifting the hips
With control, pull the back leg off the ground, and around to the front, in a lunge position
Transfer your body weight to the front foot and come to standing
Reversing the movement to come back to seated

- Cue
Move with minimal momentum, the transitions are generated internally

- Setup
Hang from the bar, hands about shoulder width

- Regression
Wrist straps or hanging ab straps if grip is the limiting factor
Captain's chair leg raises to remove shoulder extension and grip entirely

- Cue
Hold a hollow position, stay tight through the ribs
Drive the toes to the bar, control the way down

Setup:
- Set up at a distance from the cable stack so the body is under load in the starting stretch position
- Handle held in the opposite hand of the forward lunge foot
- Back heel is up, pivoting off the ball of the foot

Equipment:
- A low friction pulley system makes a real difference
- Cable crossover works, Free Motion preferred if available
- Low friction is the most important selection criteria

Cues:
- Initiate from the forward lunge foot
- Pull across the body, driving from the hips rather than the arm alone
- Hook the band in the webbing of your free hand thumb
- Continue pulling through the handle as you rotate through the trunk and finish with the band press

- Setup
Half kneeling, weight pressed overhead on the side of the forward knee
Eyes on the weight

- Cue
Push the hip out to the side, hinge toward the floor
Overhead arm stays locked and vertical
Reach the free hand or elbow toward the floor, return to vertical by driving the hips back under your shoulders