All Movements / Exercises
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| Description | Classifications | |
|---|---|---|
| Ab Roller | Keep the back rounded (not arched) by squeezing the glutes. Don't flare the ribs. Use the abs and lats to pull back. | BraceAbsLatsLower BackObliquesShouldersBodyweightResilienceStabilityStrengthSagittalConcentricDynamicEccentricIsometricBilateral |
| BOSU Squats | Bare feet only. Squeeze/grip the ball with your feet. Can also use as a box (squat). | BalanceBraceSquatCalvesFeetGlutesHamsQuadsBallBodyweightDumbbellKettlebellBalanceFlexibilityRecoveryResilienceStabilitySagittalDynamicIsometricBilateral |
| Calf Raises | Three orientations: toes out, toes in, feet neutral. Stairs or curb is best where the heel can dip below floor level. | BalancePushCalvesFeetBodyweightDumbbellMachineBalanceHypertrophyResilienceStrengthSagittalDynamicBilateralUnilateral |
| Club | Various RMT Club patterns. See: https://youtu.be/WHEGZHdjLCQ and https://youtu.be/itVksTmkyQQ | BraceFlowRotationAbsObliquesShouldersSpineClubCoordinationMobilityPowerResilienceSkillSpeedStabilityMultiplanarTransverseBallisticDynamicBilateralContralateralIpsilateral |
| Curls | No description yet. | PullBicepsForearmsBarbellCableDumbbellHypertrophyStrengthSagittalDynamicBilateralUnilateral |
| Deadlift | No description yet. | BraceHingePullAbsForearmsGlutesHamsHandsLatsLower BackQuadsTrapsBarbellDumbbellKettlebellHypertrophyPowerResilienceStrengthSagittalDynamicBilateral |
| Delt Raises | No description yet. | PushShouldersTrapsCableDumbbellHypertrophyResilienceStabilityFrontalSagittalTransverseDynamicBilateralUnilateral |
| Diagonal Stretch | No description yet. | BalanceBraceLungeRotationAbsAdductorsGlutesHip FlexorsObliquesQuadsShouldersSpineBodyweightBalanceFlexibilityMobilityResilienceSkillStabilityMultiplanarSagittalTransverseDynamicIsometricContralateralUnilateral |
| Dips | No description yet. | BracePushChestShouldersTricepsBodyweightHypertrophyStrengthSagittalDynamicBilateral |
| Face Pulls | No description yet. | PullShouldersTrapsUpper BackBandCableHypertrophyMobilityResilienceStabilityStrengthTransverseDynamicBilateral |
| Farmer's Carry | No description yet. | BraceCarryLocomotionAbsForearmsHandsLower BackObliquesTrapsDumbbellKettlebellPlatesConditioningEnduranceResilienceStabilityStrengthSagittalDynamicIsometricBilateral |
| Forearm Wrist Roller | No description yet. | PullForearmsHandsDumbbellPlatesHypertrophyStrengthSagittalDynamicIsometricBilateralUnilateral |
| Front Squat | No description yet. | Barbell |
| Halo | No description yet. | BraceRotationForearmsShouldersTrapsKettlebellCoordinationMobilityResilienceStabilityMultiplanarTransverseDynamicBilateral |
| Handstand | No description yet. | BalanceBraceInversionAbsForearmsHandsShouldersTrapsTricepsBodyweightBalanceCoordinationSkillStabilitySagittalIsometricBilateral |
| Hanging Leg Raises | No description yet. | BraceHangAbsHip FlexorsObliquesBodyweightMobilityResilienceStabilityStrengthSagittalDynamicBilateral |
| Hangs | No description yet. | HangForearmsHandsLatsShouldersTrapsBodyweightEnduranceResilienceSagittalIsometricBilateralUnilateral |
| Heavy Bag | No description yet. | FlowLocomotionRotationAbsChestObliquesShouldersSpineTricepsBodyweightAgilityConditioningCoordinationEndurancePowerSkillSpeedMultiplanarSagittalTransverseBallisticDynamicContralateralIpsilateral |
| Horse Stance | No description yet. | BraceSquatAbductorsAbsAdductorsGlutesHamsQuadsBodyweightEnduranceFlexibilityMobilityResilienceStabilityFrontalIsometricBilateral |
| Iron Neck | No description yet. | Anti-RotationRotationNeckBandMobilityResilienceStabilityStrengthFrontalMultiplanarSagittalTransverseDynamicIsometricBilateral |
| Jefferson Curl | No description yet. | BraceHingeCalvesGlutesHamsLower BackSpineBarbellBodyweightDumbbellKettlebellPlatesFlexibilityMobilityResilienceSagittalConcentricDynamicEccentricBilateral |
| Jump Rope | No description yet. | LocomotionCalvesFeetBodyweightRopeAgilityConditioningCoordinationEnduranceResilienceSkillSpeedSagittalDynamicPlyometricBilateralContralateral |
| KB Swings | No description yet. | HingeAbsForearmsGlutesHamsHandsLatsLower BackKettlebellConditioningCoordinationEndurancePowerResilienceStrengthSagittalBallisticDynamicBilateral |
| Lat Pull-downs | No description yet. | PullBicepsForearmsHandsLatsUpper BackCableMachineHypertrophyStrengthFrontalDynamicBilateral |
| Lateral Lunges | No description yet. | BalanceLungeSquatAbductorsAdductorsCalvesGlutesHamsQuadsBodyweightKettlebellBalanceCoordinationHypertrophyMobilityResilienceStabilityStrengthFrontalConcentricDynamicEccentricUnilateral |
| Leg Curl | No description yet. | PullCalvesHamsMachineHypertrophyStrengthSagittalDynamicBilateralUnilateral |
| Leg Extension | No description yet. | PushQuadsMachineHypertrophyStrengthSagittalDynamicBilateralUnilateral |
| Overhead Press | No description yet. | BracePushShouldersBarbellDumbbellKettlebellMachineHypertrophyPowerStabilityStrengthSagittalDynamicBilateralUnilateral |
| Pistol Squats | No description yet. | BalanceBraceSquatAbsCalvesFeetGlutesHamsHip FlexorsQuadsBodyweightBalanceCoordinationMobilitySkillStabilityStrengthSagittalDynamicUnilateral |
| Push-ups | No description yet. | BracePushAbsChestShouldersTricepsBodyweightResilienceStabilityStrengthSagittalDynamicBilateral |
| Reverse Fly | No description yet. | PullShouldersTrapsUpper BackCableDumbbellMachineHypertrophyResilienceTransverseDynamicBilateralUnilateral |
| Rope Flow | No description yet. | BalanceFlowRotationAbsObliquesShouldersSpineRopeBalanceCoordinationMobilityRecoverySkillMultiplanarTransverseDynamicContralateralIpsilateral |
| Seated Row | No description yet. | PullBicepsForearmsHandsLatsTrapsUpper BackCableMachineHypertrophyStrengthSagittalDynamicBilateralUnilateral |
| Shake, Tap, Twist | No description yet. | FlowSpineBodyweightRecoveryResilienceMultiplanarBallisticDynamicPlyometricBilateralContralateralIpsilateralUnilateral |
| Sprint | No description yet. | LocomotionAbsCalvesFeetGlutesHamsHip FlexorsQuadsShinsBodyweightConditioningCoordinationPowerResilienceSpeedSagittalBallisticDynamicPlyometricContralateral |
| Stability Ball | No description yet. | BalanceBraceAbsGlutesHamsLower BackObliquesShouldersBallBodyweightBalanceCoordinationMobilityRecoveryStabilityMultiplanarDynamicIsometricBilateralUnilateral |
| Step-Ups | No description yet. | BodyweightDumbbell |
| Stick Flow | No description yet. | FlowRotationAbsObliquesShouldersSpineStickAgilityCoordinationMobilityRecoveryResilienceSkillMultiplanarTransverseDynamicContralateralIpsilateral |
| Suitcase Carry | No description yet. | Anti-RotationBraceCarryLocomotionAbsForearmsGlutesHandsLower BackObliquesTrapsDumbbellKettlebellPlatesBalanceConditioningEnduranceResilienceStabilityStrengthFrontalSagittalDynamicIsometricIpsilateralUnilateral |
| Tibialis Raise | No description yet. | PullShinsPlatesMobilityResilienceSagittalDynamicBilateral |
| Triceps Extension | No description yet. | PushTricepsCableHypertrophyStrengthSagittalDynamicBilateralUnilateral |
| Walking | Fitness, health, and wellness panacea. Cumulative 1hr/day minimum. | LocomotionCalvesFeetGlutesHamsHip FlexorsQuadsShinsBodyweightConditioningEnduranceMobilityRecoveryResilienceStabilitySagittalDynamicContralateral |
| Walking Lunges | No description yet. | BalanceLocomotionLungeAbductorsAbsAdductorsCalvesGlutesHamsQuadsBodyweightDumbbellKettlebellBalanceCoordinationEnduranceHypertrophyStabilityStrengthSagittalDynamicUnilateral |