MUSCLES & MOVEMENTS
| Muscle Group | Function | Exercises |
|---|---|---|
Biceps | Flex Elbow, Supinate Forearm | Beginner: Standing Curl Intermediate: Chin-Ups Advanced: Spider Curls |
Triceps | Extend Elbow | Beginner: Push-Up Variations Intermediate: Body Dips Advanced: Skull Crushers |
Forearms | Extend / Flex Hand, Pronate/Supinate Hand | Beginner: Farmer's Walk Intermediate: Wrist Blaster Advanced: Pull Up Towel Hang |
| Muscle Group | Function | Exercises |
|---|---|---|
Chest | Move & Stabilize Arms | Beginner: Floor Press Intermediate: Cable Crossover Advanced: Plate Squeeze |
| Muscle Group | Function | Exercises |
|---|---|---|
Deltoids | Raise Arms & Assist Pecs | Beginner: Lateral / Front Raises Intermediate: Overhead Press Intermediate: Face-Pulls |
| Scapula | Elevate / Depress; Protract / Retract | Beginner: Shrugs |
| Muscle Group | Function | Exercises |
|---|---|---|
Traps | Rotate & Stabilize Scapula, Extend Neck | Beginner: Plate Raises Intermediate: Deadlift Advanced: Bent-Over Rows |
Lats | Extend, Adduct & Rotate Shoulder Joint | Beginner: Lat Pull-Downs Intermediate: DB Pull-Overs Advanced: Pull-Ups |
Lower Back | Stabilization | Beginner: Hyperextension Intermediate: Stiff-Legged Deadlift |
| Muscle Group | Function | Exercises |
|---|---|---|
Abs | Stabilization | Beginner: Leg / Knee Raises Intermediate: Thigh Taps Advanced: Plank |
Obliques | Flex / Rotate Torso | Beginner: Band / Cable Twist Intermediate: Mountain Climber Crossover Advanced: Windshield Wipers |
Serratus | Protract Scapula | Beginner: Push-Up Plus Intermediate: Bird Dog Advanced: Wall Roll |
| Muscle Group | Function | Exercises |
|---|---|---|
Cheeks | Extend / Rotate Hips | Beginner: Glute Raises Intermediate: Cable Kickbacks Advanced: Curtsy Squat |
Hip Adductors / Abductors | Adduct / Abduct Hips | Beginner: Lateral Band-Walk Intermediate: Clamshells Advanced: Copenhagen Adductor Exercise |
| Muscle Group | Function | Exercises |
|---|---|---|
Quadriceps | Extend Knee, Flex Hip | Beginner: Box Squats Intermediate: Leg Press Advanced: Step-Ups |
Hamstrings | Flex Knee, Hip Extension | Beginner: Leg Curls Intermediate: Reverse Lunges Advanced: Kettlebell Swing |
Calves | Dorsiflex / Plantarflex Foot | Beginner: Jump Squat Intermediate: Seat Calf Raises Advanced: Jump Rope |
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