Learn the movements
67 exercises, strokes and drills with setup, cues and mistakes to avoid.
Strength
- Barbell back squatQuads, Glutes★★★6 MET
- Goblet squatQuads, Glutes★5 MET
- Bodyweight squatQuads, Glutes★4.5 MET
- Leg pressQuads, Glutes★5 MET
- Barbell deadliftHamstrings, Glutes, Lower back★★★6 MET
- Romanian deadliftHamstrings, Glutes★★5 MET
- Single-leg Romanian deadliftHamstrings, Glutes★★4.5 METTennisBalance
- Kettlebell swingGlutes, Hamstrings★★8 MET
- Hip thrustGlutes★4.5 MET
- Bulgarian split squatQuads, Glutes★★5 METTennis
- Lateral lungeAdductors, Glutes, Quads★4.5 METTennisLateral
- Walking lungeQuads, Glutes★5 MET
- Barbell bench pressChest, Triceps★★5 MET
- Dumbbell bench pressChest, Triceps★5 MET
- Push-upChest, Triceps★4 MET
- Overhead pressShoulders, Triceps★★5 MET
- Landmine pressShoulders, Chest★4.5 METShoulder-FriendlyTennis
- DipsTriceps, Chest★★5 MET
- Pull-upLats, Biceps★★★5 METSwimTennis
- Lat pulldownLats★4 METSwim
- Barbell rowUpper back, Lats★★5 MET
- Single-arm dumbbell rowLats, Upper back★4.5 MET
- Inverted rowUpper back, Lats★4 MET
- Seated cable rowUpper back, Lats★4 MET
- Face pullShoulders, Upper back★3 METShoulder-HealthSwim
- Band external rotationShoulders★2.5 METShoulder-HealthSwim
- Farmer's carryForearms & grip, Core★5 MET