FORM CUES · DEMOS · PR CHARTS
Leg Press
A · QUADS
Seated Leg Curl
A · HAMSTRINGS
Bench Press
A · CHEST (PECS)
Seated Dumbbell Shoulder Press
A · DELTOIDS
Dumbbell Hip Thrust
A · GLUTES
Smith Machine Hip Thrust
Cable Pull-Through
Farmer Carry
A · GRIP
Plank
A · CORE (TRANSVERSE ABDOMINIS
Side-Lying External Rotation
A · POSTERIOR ROTATOR CUFF (INFRASPINATUS
Dead Hang
B · GRIP
Weighted Dead Hang
C · GRIP
Negative Pull-Up
B · LATS
Lat Pulldown
Seated Row Machine
B · MID-BACK (RHOMBOIDS
Bicep Curl
B · BICEPS BRACHII
Tricep Pushdown
B · TRICEPS BRACHII
Pallof Press
B · CORE (ANTI-ROTATION: OBLIQUES
Prone Y Raise
B · LOWER TRAPEZIUS
Scapular Pull-Up
C · LOWER TRAPS
Assisted Pull-Up
C · LATS
Split Squat
C · QUADS
Single-Arm Row
Incline Chest Press
C · UPPER PECS
Suitcase Carry
C · CORE (LATERAL ANTI-FLEXION)
Weighted Dead Bug
C · DEEP ABS
Dead Bug
C · CORE (ANTI-EXTENSION
Side Plank
C · OBLIQUES
Dumbbell Serratus Punch
C · SERRATUS ANTERIOR
Unassisted Pull-Up
A · LATS
Prone Leg Curl
Half-Kneeling Landmine Press
A · FRONT DELTS
Half-Kneeling Cable Press
Half-Kneeling Dumbbell Press
Towel Hamstring Curl
Dumbbell Bench Press
A · CHEST
Chest-Supported Dumbbell Row
Rear-Foot-Elevated Split Squat
Paused Dumbbell Row
Dumbbell Hold
Straight-Arm Dumbbell Pullback
Dumbbell Lat Row
Incline Dumbbell Row
B · MID-BACK
Lying Dumbbell Triceps Extension
B · TRICEPS
Plank Dumbbell Drag
B · CORE — ANTI-ROTATION
Seated Scapular Depression
Towel-Grip Dumbbell Hold
Incline Dumbbell Press
C · UPPER CHEST