Every movement, explained
once.
Setup, the cues I actually use, the mistakes I see most, and what to do instead when your gym is missing the bar.
Back Squat
Quads
Squat
30X1
Barbell Row
Back
Horizontal Pull
3011
Bench Press
Chest
Horizontal Push
30X1
Conventional Deadlift
Posterior Chain
Hinge
20X1
Copenhagen Plank
Core
Isolation
0000
Dip
Triceps
Vertical Push
3010
Face Pull
Shoulders
Horizontal Pull
2012
Farmer Carry
Full Body
Carry
0000
Front Squat
Quads
Squat
31X1
Goblet Squat
Quads
Squat
3011
Hanging Leg Raise
Core
Isolation
3011
Hip Thrust
Glutes
Hinge
2012
Incline Dumbbell Press
Chest
Horizontal Push
3011
Kettlebell Swing
Posterior Chain
Hinge
10X0
Lat Pulldown
Back
Vertical Pull
3011
Overhead Press
Shoulders
Vertical Push
30X1
Plank
Core
Isolation
0000
Pull-Up
Back
Vertical Pull
30X1
Push-Up
Chest
Horizontal Push
3010
Romanian Deadlift
Hamstrings
Hinge
40X1
Rower Intervals
Full Body
Gait
0000
Single-Arm Dumbbell Row
Back
Horizontal Pull
3011
Split Squat
Quads
Lunge
3011
Walking Lunge
Quads
Lunge
2010