Exercise Video Reference
Bookmarkable index of YouTube demonstrations. Use these links for quick form refreshers between sessions.
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Squat Patterns
Bilateral and split-stance squats that build baseline lower-body strength and control.
Hinge Patterns
Hip-dominant lifts for posterior chain strength, power, and resilience.
Upper Body Push
Pressing variations to train chest, shoulders, and triceps across planes.
Upper Body Pull
Rowing and pull-up patterns to build the upper back and grip strength.
Horizontal Pull
5 videosVertical Pull
5 videosCore & Trunk
Anti-extension, anti-rotation, and bracing drills for spinal stability.
Carries & Conditioning
Loaded carries and simple conditioning finishers to support work capacity.
Kettlebell Exercises
Ballistic and grind movements that build power, control, and shoulder stability.
Lower Body Accessories
Accessory work to fill gaps, drive hypertrophy, and shore up weak links.
Upper Body Accessories
Smaller muscle group work to support posture and pressing volume.
Mobility & Warm-Up
Primers and openers to prep joints and reinforce quality positions before training.