The document outlines exercises organized from low stress to high stress based on the body parts involved - shoulders, arms, knees, back. For each body part, a progression of exercises is listed from those involving less joint stress/range of motion to those involving more stress/deeper ranges of motion. Examples include farmer carries to overhead carries for shoulders; goblet squats to pistol squats for knees; and glute bridges to barbell back squats for the back.
The document outlines exercises organized from low stress to high stress based on the body parts involved - shoulders, arms, knees, back. For each body part, a progression of exercises is listed from those involving less joint stress/range of motion to those involving more stress/deeper ranges of motion. Examples include farmer carries to overhead carries for shoulders; goblet squats to pistol squats for knees; and glute bridges to barbell back squats for the back.
The document outlines exercises organized from low stress to high stress based on the body parts involved - shoulders, arms, knees, back. For each body part, a progression of exercises is listed from those involving less joint stress/range of motion to those involving more stress/deeper ranges of motion. Examples include farmer carries to overhead carries for shoulders; goblet squats to pistol squats for knees; and glute bridges to barbell back squats for the back.
The document outlines exercises organized from low stress to high stress based on the body parts involved - shoulders, arms, knees, back. For each body part, a progression of exercises is listed from those involving less joint stress/range of motion to those involving more stress/deeper ranges of motion. Examples include farmer carries to overhead carries for shoulders; goblet squats to pistol squats for knees; and glute bridges to barbell back squats for the back.
Glute Bridge Slow Tempo Bodyweight Forward Lunge Squat Single Leg Glute Walking Lunge Bridge Goblet Squat Heels Elevated Squat Stability Ball Kettlebell Deadlift Hamstring Curl Single Leg Squat off Box Trap Bar Deadlift Barbell Glute Bridge Single Leg Squat to Box Sumo or Conventional Hip Dominant Squat to Deadlift Pistol Squat Box with Reach Single Leg Deadlift Low Bar Hip Dominant Squat to Box Split Squat Romanian Deadlift Reverse Lunge Goodmorning Rear Foot Elevated Split Squat Assisted Split Squat Unassisted Split Squat less stress back more stress
supine upright torso angled torso
Glute Bridge Wall Stability Ball Squat Hip Dominant Squat to Box with Reach Single Leg Glute Assisted Split Squat Bridge Dumbbell Goblet Squat 2-Dumbbell Split Squat Single Leg Shoulders 2-Kettlebell Squat Elevated Glute Bridge Barbell Split Squat Barbell Zercher Squat Stability Ball 2-Dumbbell Low Box Step Hamstring Curl Up Barbell Back Squat Barbell Glute Bridge 2-Dumbbell Rear Foot Kettlebell Deadlift Elevated Split Squat Barbell Shoulders Trap Bar Deadlift Elevated Hip Lift Sumo or Conventional Barbell Deadlift