Exercise Index

Knee / hip dominant · 5 × 5

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Upper pull · 3 × 10

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper pull · 4 × 8

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper push · 5 × 5

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Core / engine · 1 × 12 min

• Ribs stacked over pelvis, glutes on, no arching.
• Breathe shallow and steady rather than holding your breath.
• Quality of position beats time on the clock.

Knee / hip dominant · 4 × 10 / leg

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Upper push · 3 × 15

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper push · 3 × 12

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull · 4 × 10

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper pull

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Hip hinge · 3 × 5

• Set the lats — think about squeezing oranges in your armpits.
• Push the hips back, keep the bar or weight tight to the legs.
• Finish by squeezing glutes, not by leaning back.

Upper push · 3 × 12

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull · 3 × 12

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper pull · 3 × 15

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Core / engine · 4 × 40m

• Ribs stacked over pelvis, glutes on, no arching.
• Breathe shallow and steady rather than holding your breath.
• Quality of position beats time on the clock.

Knee / hip dominant · 4 × 6

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Knee / hip dominant · 3 × 12

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Knee / hip dominant · 4 × 10

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

General strength · 4 × 12

• Pick a load you can control for every rep of the set.
• Full range of motion beats extra weight.
• Keep 1–3 reps in reserve unless you are testing a max.

Knee / hip dominant · 3 × 12

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Upper push · 4 × 8-10

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull · 4 × 12

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper push · 4 × 10

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

General strength · 5 × 20

• Pick a load you can control for every rep of the set.
• Full range of motion beats extra weight.
• Keep 1–3 reps in reserve unless you are testing a max.

Upper push · 3 × 10

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull · 4 × 10

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

General strength · 4 × 15

• Pick a load you can control for every rep of the set.
• Full range of motion beats extra weight.
• Keep 1–3 reps in reserve unless you are testing a max.

Knee / hip dominant · 3 × 12

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Knee / hip dominant · 4 × 12

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Upper push · 3 × 12

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Core / engine · 3 × 12

• Ribs stacked over pelvis, glutes on, no arching.
• Breathe shallow and steady rather than holding your breath.
• Quality of position beats time on the clock.

Upper push · 4 × 6

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull · 4 × 8

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Core / engine · 3 × 60s

• Ribs stacked over pelvis, glutes on, no arching.
• Breathe shallow and steady rather than holding your breath.
• Quality of position beats time on the clock.

Upper push · 3 × AMRAP

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper push · 4 × 15

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Hip hinge · 3 × 8

• Set the lats — think about squeezing oranges in your armpits.
• Push the hips back, keep the bar or weight tight to the legs.
• Finish by squeezing glutes, not by leaning back.

Upper pull · 6 × 250m

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Upper pull · 4 × 12

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.

Knee / hip dominant · 4 × 20

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Upper push

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper push

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Core / engine · 6 × 20m

• Ribs stacked over pelvis, glutes on, no arching.
• Breathe shallow and steady rather than holding your breath.
• Quality of position beats time on the clock.

Knee / hip dominant · 5 × 15

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

General strength · 3 × 12 / leg

• Pick a load you can control for every rep of the set.
• Full range of motion beats extra weight.
• Keep 1–3 reps in reserve unless you are testing a max.

Hip hinge · 3 × 10

• Set the lats — think about squeezing oranges in your armpits.
• Push the hips back, keep the bar or weight tight to the legs.
• Finish by squeezing glutes, not by leaning back.

Knee / hip dominant · 3 × 10 / leg

• Brace hard before you unrack or descend — ribs down, air in the belly.
• Drive the whole foot through the floor, knees tracking over the toes.
• Control the way down; own the bottom position before reversing.

Upper push · 3 × 8

• Shoulder blades back and down, tight against the bench or ribs.
• Elbows around 45–70° from the torso, wrists stacked over elbows.
• Touch, pause a beat, then press in a straight line.

Upper pull · 4 × 6

• Start from the shoulder blade, not the hands.
• Pull to the target point and pause for a full second.
• Lower under control — the eccentric builds the back.