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STRENGTH · EXERCISES

Exercise catalogue

Legs

  • Barbell squat

    Equipment
    Barbell
    Movement pattern
    Squat
    Technique and programming

    Movement

    1. Set the bar in a rack below shoulder height; rest it across the upper back and hold it wider than shoulder width.
    2. Lift the chest, keep the trunk controlled and step out of the rack. The guide describes feet slightly wider than shoulder width.
    3. Bend the hips and knees under control; stand by pressing the feet into the ground. Depth and load require assessment of individual ability.

    Checks to avoid errors

    • Do not confuse upper-back placement with resting the bar directly on the neck.
    • Check trunk position through descent and ascent rather than pursuing depth or load at the expense of control.

    Programming

    Squats appear in general programs with different doses. Read sets, repetitions and progression in the selected program: the exercise name does not establish the dose. This is not proof of direct transfer to a particular sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Back Squat.

  • Goblet squat

    Equipment
    Dumbbells
    Movement pattern
    Squat
    Technique and programming

    Movement

    1. Stand with the feet about shoulder-width apart, holding a dumbbell vertically in front of the chest.
    2. Lower into a squat with the elbows close to the rib cage and the back straight, until the hips are below the knees.
    3. Push the feet into the floor to return to standing.

    Checks to avoid errors

    • The dumbbell stays in front of the chest throughout the repetition.
    • Elbows close to the torso and back straight on the way down and up.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Goblet Squat.

  • Leg press

    Variant documented: seated selectorized-machine leg press.

    Equipment
    Machine
    Movement pattern
    Leg push
    Technique and programming

    Movement

    1. Sit with the back and sacrum flat against the backrest. Feet on the platform, toes forward; adjust seat and foot position so the knees are bent about 90 degrees with heels flat. Lightly hold the handles and brace the abdomen.
    2. Exhale and push the platform away by extending hips and knees, heels in contact with the plate, until the knees are extended but relaxed.
    3. Pause briefly, then return slowly by bending hips and knees.

    Checks to avoid errors

    • Do not lock out the knees.
    • Hips stay on the seat pad and the low back does not round.
    • Do not let the thighs compress the rib cage on the way back.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Seated Leg Press.

  • Reverse lunges

    Variant documented: dumbbell rear lunge, alternating legs.

    Equipment
    Dumbbells
    Movement pattern
    Lunge
    Technique and programming

    Movement

    1. Stand with dumbbells at the sides.
    2. Step back with one leg while bending the supporting leg. Plant the forefoot far back. Lower the body by flexing knee and hip of the supporting leg until the rear knee is almost touching the floor.
    3. Return to standing by extending hip and knee of the front leg and bringing the rear leg beside it. Repeat alternating legs.

    Checks to avoid errors

    • Keep the torso upright during the lunge: flexible hip flexors matter.
    • The front knee points the same way as the foot.
    • A long lunge emphasises the gluteus maximus; a short lunge the quadriceps.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Dumbbell Rear Lunge.

  • Leg extension

    Equipment
    Machine
    Movement pattern
    Knee extension
    Technique and programming

    Movement

    1. Sit on the machine with the back against the padded support. Place the front of the lower legs under the padded lever, with the knee joint at the lever fulcrum axis. Hold the handles at the sides.
    2. Move the lever forward and up by extending the knees until the legs are straight.
    3. Return the lever to the start by bending the knees.

    Checks to avoid errors

    • With heavy loads the source says to use the stabilisers or the seat belt so the body does not rise off the seat.
    • Sitting back on the hips or leaning back slightly may reduce the active insufficiency of the rectus femoris near extension (source note).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Lever Leg Extension.

  • Leg curl

    Variant documented: machine lying (prone) leg curl.

    Equipment
    Machine
    Movement pattern
    Knee flexion
    Technique and programming

    Movement

    1. Lie face down on the machine, the knee joint aligned with the lever axis. Pads on the lower third of the lower legs, not at the heel. Hold the handles and brace the abdomen.
    2. Exhale and bend the knees, moving the pad toward the buttocks in a controlled way, without arching the back.
    3. Continue until the knees are bent past 90 degrees or the pads near the buttocks. Pause briefly and return slowly.

    Checks to avoid errors

    • Stabilise the low back: the source warns that poor technique leads to excessive use of the low back extensors.
    • If you cannot control the low back, use a lighter load.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Lying Hamstrings Curl.

  • Front squat

    Equipment
    Barbell
    Movement pattern
    Squat
    Technique and programming

    Movement

    1. From a rack with the bar at upper chest height, position the bar in front of the shoulders. Cross the arms and place the hands on top of the bar with the upper arms parallel to the floor. Take the bar off the rack.
    2. Squat down by bending the hips back and letting the knees bend forward, back straight and knees pointing the same way as the feet. Descend until the thighs are just past parallel.
    3. Extend knees and hips until the legs are straight. Repeat.

    Checks to avoid errors

    • Head facing forward, back straight and feet flat with weight spread between forefoot and heel.
    • Knees point the same way as the feet throughout.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Barbell Front Squat.

  • Bulgarian split squat

    Equipment
    Dumbbells
    Movement pattern
    Lunge
    Technique and programming

    Movement

    1. Start with feet hip-width apart, right foot forward and left foot back on a bench or box at about knee height. Hold a dumbbell in both hands, vertical in front of the chest, elbows close to the rib cage.
    2. Keeping the back straight, lower the left knee toward the floor.
    3. Before the knee touches the floor, press the right foot into the ground, pull the right knee back and push the top of the left foot into the box to return to standing.

    Checks to avoid errors

    • Back straight throughout.
    • Elbows close to the torso and the dumbbell still in front of the chest.
    • The rear knee does not rest on the floor.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Bulgarian Split Squat.

  • Hack squat

    Variant documented: sled hack squat, lying back on the pad.

    Equipment
    Machine
    Movement pattern
    Squat
    Technique and programming

    Movement

    1. Lie on your back on the back pad with the shoulders under the shoulder pads. Feet on the platform, slightly above the base of the sled. Extend hips and knees and release the dock levers.
    2. Lower the sled by bending hips and knees until the knees are just short of full flexion.
    3. Raise the sled by extending knees and hips. Repeat.

    Checks to avoid errors

    • Re-engage the support lever in the extended position before dismounting.
    • If limited hip mobility pulls the pelvis off the pad at the bottom, lower only to just short of that point.
    • Knees point the same way as the feet; do not let the heels lift, push through heel and forefoot.
    • Feet slightly high on the platform emphasise the gluteus maximus; slightly lower, the quadriceps.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Sled Hack Squat.

  • Step-up

    Equipment
    Dumbbells
    Movement pattern
    Lunge
    Technique and programming

    Movement

    1. Start: stand with feet parallel, hip-width apart, dumbbells in hand with palms facing in. Shoulder blades down and back, shoulders not shrugged.
    2. Up: place the right foot firmly on a platform, torso upright and knee aligned over the second toe. Push off with the trailing leg and bring that foot beside the lead foot.
    3. Down: load the lead foot, step the trailing foot back to the floor, then step off with the lead foot. Repeat on the other side.

    Checks to avoid errors

    • Knee aligned over the second toe; the foot and ankle should not collapse in or out.
    • Keep the torso upright: the source allows a slight forward lean but avoids excessive movement.
    • Progression given by the source: step up onto one leg only and stay balanced on that leg before stepping down.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Step-Up.

Posterior chain

  • Romanian deadlift

    Equipment
    Barbell
    Movement pattern
    Hip hinge
    Technique and programming

    Movement

    1. Start standing with the bar in front of the thighs, knees slightly bent and back controlled.
    2. Push the hips backwards as the load lowers close to the body, until tension is felt along the back of the thighs.
    3. Return to standing with the bar close to the body. The source does not require it to reach the floor.

    Checks to avoid errors

    • Do not treat reaching the floor as compulsory: the described reference is posterior-thigh tension with a controlled position.
    • Do not move the bar away from the body to gain more depth.

    Programming

    This is a hip-hinge pattern. It is not automatically equivalent to the conventional deadlift required by a program: starting position, range and progression rules can differ. The technique entry does not assign personal sets or loads.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Romanian Deadlift.

  • Trap bar deadlift

    Equipment
    Barbell
    Movement pattern
    Hip hinge

  • Good morning

    Equipment
    Barbell
    Movement pattern
    Hip hinge
    Technique and programming

    Movement

    1. Set the bar on the back of the shoulders and grip it at the sides.
    2. Keeping the back straight, bend at the hips to lower the torso forward until parallel to the floor.
    3. Raise the torso until the hips are extended. Repeat.

    Checks to avoid errors

    • Start with a very light load and add weight gradually, says the source.
    • Keep back and knees straight throughout the lift.
    • Do not lower beyond a mild hamstring stretch: range varies with flexibility.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Barbell Good-morning.

  • Nordic curl

    Variant documented: Nordic hamstring curl with a partner anchoring the legs (the source's level 2).

    Equipment
    Bodyweight
    Movement pattern
    Knee flexion
    Technique and programming

    Movement

    1. A partner anchors the athlete's legs by holding just below the calves, using their own body weight.
    2. The athlete keeps a straight line from head to knees, trunk braced and glutes squeezed. Hands in front, ready to catch the fall.
    3. Lean slowly forward from the knees, feeling tension in the hamstrings. When control is lost, fall the rest of the way toward the floor, catching yourself with the hands.

    Checks to avoid errors

    • Avoid falling too quickly (cue: lean forward slowly until you cannot anymore).
    • Avoid bending at the hips (cue: stay tall from head to knees).
    • The source lists 3-6 reps, level 2, and notes hamstring tension on the way down may feel unfamiliar but should not be painful.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. University of Calgary SHRED, Nordic hamstring curl (level 2).

Glutes

  • Hip thrust

    Equipment
    Barbell
    Movement pattern
    Hip extension
    Technique and programming

    Movement

    1. Sit on the floor with the long side of a bench behind the back. Roll the bar back over the hips. Place the upper back on the corner of the bench, feet on the floor about shoulder-width, knees bent. Grip the bar at the sides.
    2. Raise the bar by extending the hips until straight.
    3. Lower and repeat.

    Checks to avoid errors

    • Use a low bench (about 40 to 46 cm) so the torso is angled about 45 degrees; the bench may need securing so it does not slide.
    • The bar sits across the upper hip flexors and lower abdomen; use padding if needed.
    • Movement comes from the hip with a rigid torso: avoid arching the chest and anterior pelvic tilt, which produce spinal hyperextension.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Barbell Hip Thrust.

  • Glute bridge

    Variant documented: bodyweight floor bridge (not on a ball, not loaded).

    Equipment
    Bodyweight
    Movement pattern
    Hip extension
    Technique and programming

    Movement

    1. Lie on your back on a mat with knees bent and feet flat, hip-width apart, toes forward. Gently contract the abs to flatten the low back into the floor and keep that contraction.
    2. Exhale and press the hips up into extension by contracting the glutes, pressing the heels into the floor for stability.
    3. Inhale and slowly lower to the start.

    Checks to avoid errors

    • Do not push the hips too high: it increases low back hyperextension, says the source.
    • Contract the abs before lifting and keep them engaged throughout.
    • Progression given by the source: start with feet together and extend one leg in the raised position.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Glute Bridge.

  • Cable kickback

    Variant documented: low-cable kickback with ankle cuff, torso leaning forward.

    Equipment
    Cable
    Movement pattern
    Hip extension
    Technique and programming

    Movement

    1. Attach the ankle cuff to the low pulley. With the cuff on one ankle, hold the bar with both hands and step far back with the other foot. Arms stay extended to support the forward-leaning body. The cuffed leg is flexed at hip and knee.
    2. Pull the cable attachment back by extending hip and knee.
    3. Return the leg to the start and repeat. Continue with the other leg.

    Checks to avoid errors

    • The source notes that, compared with upright cable hip extension, sagittal spinal stabilisation matters less because the force vector is nearly parallel to the spine.
    • The spinal erectors, obliques and quadratus lumborum still stabilise for the one-sided load.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Cable Glute Kickback.

Calves

  • Calf raise

    Variant documented: standing lever machine with shoulders under the pad. Not a bodyweight step calf raise.

    Equipment
    Machine
    Movement pattern
    Plantar flexion
    Technique and programming

    Movement

    1. Place the shoulders under the padded lever. Toes and balls of the feet on the calf block with arches and heels off. Hold the handles or the sides of the lever. Stand up by extending hips and knees.
    2. Raise the heels by extending the ankles as high as possible.
    3. Lower the heels by bending the ankles until the calves are stretched. Repeat.

    Checks to avoid errors

    • If possible, set the lever just below the lowest point of the range of motion.
    • Keep the knees straight throughout, or bend them slightly only during the stretch; the quadriceps then act as a synergist.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Lever Standing Calf Raise.

  • Seated calf raise

    Equipment
    Machine
    Movement pattern
    Plantar flexion
    Technique and programming

    Movement

    1. Sit facing the lever. Pull the hand lever toward the body. Place the forefeet on the platform with the heels off. Position the lower thighs under the pads. Release the lever by pushing away and rest the hands on the thigh pads.
    2. Raise the heels by extending the ankles as high as possible.
    3. Lower the heels by bending the ankles until the calves are stretched. Repeat.

    Checks to avoid errors

    • Seated with knees well bent, the work is mainly soleus; the gastrocnemius is in active insufficiency (source note).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Lever Seated Calf Raise.

Chest

  • Bench press

    Equipment
    Barbell
    Movement pattern
    Horizontal push
    Technique and programming

    Movement

    1. Lie on your back on the bench. Take the bar off the rack over the upper chest with a wide oblique overhand grip.
    2. Lower the weight to the chest.
    3. Press the bar up until the arms are extended. Repeat.

    Checks to avoid errors

    • Range of motion is reduced if the grip is too wide (source note).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Barbell Bench Press.

  • Incline dumbbell press

    Equipment
    Dumbbells
    Movement pattern
    Incline push
    Technique and programming

    Movement

    1. With two dumbbells, lie on an incline bench set between 45 and 60 degrees, feet firmly on the floor or on a platform. Shoulder blades down and back against the bench. Head, shoulders, hips and feet stay in contact throughout. Closed pronated grip, neutral wrists.
    2. Press the dumbbells together to straight elbows, about over the eyes or slightly higher.
    3. Inhale and lower the dumbbells in a controlled way toward the upper chest, slightly wider toward the armpits, touching the chest without bouncing. Elbows under the wrists.
    4. Exhale and press back to straight elbows, without arching the back.

    Checks to avoid errors

    • The source treats a spotter as important for safety, to hand over the dumbbells and take them at the end of the set.
    • Elbows close to the sides emphasise the triceps more; flared elbows emphasise the pecs more (source statement).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Incline Chest Press.

  • Push-up

    Equipment
    Bodyweight
    Movement pattern
    Horizontal push
    Technique and programming

    Movement

    1. Place the hands about shoulder-width apart under the shoulders; extend the body and brace the trunk with the abdominal, gluteal and thigh muscles.
    2. Lower under control with the head aligned with the spine, without letting the lower back sag or the hips rise.
    3. Press the floor away to straighten the arms while retaining body control.

    Checks to avoid errors

    • Do not let the lower back sag during lowering or pressing.
    • Do not raise the hips to complete a repetition that loses body alignment.

    Programming

    This is a bodyweight horizontal push. Variation and repetition count change the demand: it is not an equivalent bench-press dose merely because it shares a movement category. This entry does not prescribe sets to failure.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Push-up.

  • Dumbbell bench press

    Equipment
    Dumbbells
    Movement pattern
    Horizontal push
    Technique and programming

    Movement

    1. Lie on a flat bench with one dumbbell in each hand and feet supported by the floor or a platform; keep the head, shoulders and buttocks on the bench.
    2. Keep the shoulder blades supported and wrists controlled; lower the dumbbells towards the chest under control without bouncing.
    3. Press until the elbows extend while retaining the points of contact. Agree on spotter assistance for handing over and taking back the dumbbells when needed.

    Checks to avoid errors

    • Do not lose the points of contact or arch the lower back to finish the press.
    • Do not let the wrists bend under the load or bounce the dumbbells on the chest.

    Programming

    The source describes a flat dumbbell bench press, not a machine chest press or incline press. If a program prescribes one of those variations, identify any substitution. Sets and loads belong to the selected program, not to the technique entry alone.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Chest Press (dumbbells).

  • Cable fly

    Variant documented: seated cable-machine fly with side stirrups. Not the standing high-cable fly.

    Equipment
    Cable
    Movement pattern
    Horizontal push
    Technique and programming

    Movement

    1. Sit and hold the stirrups at the sides. Bend the elbows slightly and internally rotate the shoulders so the elbows are back.
    2. Keeping the elbows high and fixed, bring the cable attachments together in a hugging motion.
    3. Return to the start until a slight stretch. Repeat.

    Checks to avoid errors

    • The shoulders stay internally rotated, elbows pointing back and out to the sides.
    • The card describes the source's seated version; a standing high-cable setup is not covered.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Cable Seated Fly.

  • Chest press

    Variant documented: seated selectorized-machine chest press.

    Equipment
    Machine
    Movement pattern
    Horizontal push
    Technique and programming

    Movement

    1. Sit with the back firmly supported. Adjust the seat so the handles are at mid-chest and no deeper than chest level. Firm grip with thumbs wrapped, neutral wrists, feet flat on the floor or footrests. Brace the abs without pressing the low back into the backrest, keeping its natural curve. Shoulder blades down and back.
    2. Exhale and press by extending the elbows forward, wrists neutral, head aligned with the spine, without arching the low back.
    3. Continue to extended but not locked elbows, shoulder blades in contact with the backrest. Pause briefly, then bend the elbows slowly back to the start.

    Checks to avoid errors

    • Shoulder blades stay on the backrest: do not round the shoulders forward at the end of the press.
    • Elbows extended but not locked.
    • Variations given by the source to raise intensity: one arm at a time, or sitting off the backrest.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Seated Chest Press.

  • Parallel bar dip

    Variant documented: chest dip on wide bars with the elbows flaring.

    Equipment
    Bodyweight
    Movement pattern
    Vertical push
    Technique and programming

    Movement

    1. Mount a wide dip bar with an oblique grip (bar diagonal under the palm), arms straight with shoulders above the hands. Bend the knees and hips slightly.
    2. Lower the body by bending the arms, letting the elbows flare out. When a slight stretch is felt in the chest or shoulders, push up until the arms are straight.
    3. Repeat.

    Checks to avoid errors

    • To make it easier the source lists machine or partner assistance, between two benches, or feet on a bench.
    • To make it harder, add weight on a dip belt or a dumbbell between the ankles.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Chest Dip.

Back

  • Lat pulldown

    Variant documented: seated lat pulldown with thigh pad.

    Equipment
    Machine
    Movement pattern
    Vertical pull
    Technique and programming

    Movement

    1. Sit at the machine and lock the thighs under the pad. Brace the abdomen and avoid arching the low back. Grip the bar firmly; with arms overhead, depress and retract the shoulder blades. Lean back slightly (no more than about 30 degrees) and keep the head aligned with the spine.
    2. Exhale and start the pull by lowering the shoulder blades first, then pull the bar to the upper or mid chest, driving the elbows down and toward the sides.
    3. Continue until the bar nears or touches the chest, or the elbows stop moving down and start moving back; do not pull further. Pause briefly, then let the bar rise slowly until the elbows are straight.

    Checks to avoid errors

    • No extra backward lean during the pull.
    • Stop when the elbows start moving backwards: pulling further loads the shoulder joint, according to the source.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Seated Lat Pulldown.

  • One-arm dumbbell row

    Equipment
    Dumbbells
    Movement pattern
    Horizontal pull
    Technique and programming

    Movement

    1. Holding a dumbbell in the right hand, place the left knee and left hand on a bench: hand under the shoulder, knee under the hip. Abs braced, back flat, head aligned, shoulder blades down and back. Right arm extended toward the floor without rotating the torso.
    2. Exhale and pull the dumbbell up by bending the elbow and pulling the upper arm back, close to the side, until you cannot lift further without rotating the torso.
    3. Inhale and lower the dumbbell to the start, keeping the back flat and the shoulder retracted.

    Checks to avoid errors

    • No torso rotation or change in spine position.
    • The source suggests training in front of a mirror to check back, shoulder and trunk rotation.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Single Arm Row.

  • Pull-ups

    Equipment
    Bodyweight
    Movement pattern
    Vertical pull
    Technique and programming

    Movement

    1. Start: under the bar, full grip with thumbs wrapped, palms facing away. Gently cross one leg over the other and brace the abdomen. Head aligned with the trunk, wrists neutral, shoulder blades down and back.
    2. Exhale and pull the body up by bending the elbows and driving them down to the sides of the trunk, without swinging.
    3. Pull until the chin is level with the bar or the hands, pause briefly, then lower slowly to straight arms, keeping the shoulder and wrist position.

    Checks to avoid errors

    • No swinging of the body during the pull.
    • The source warns to perform the exercise without compromising the shoulder: follow its shoulder-blade position cues.
    • A narrow palms-forward grip shifts some load from the lats to the upper back.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Pull-Ups.

  • Pulley

    Variant documented: seated low-cable row.

    Equipment
    Cable
    Movement pattern
    Horizontal pull
    Technique and programming

    Movement

    1. Sit slightly forward on the seat to grasp the cable attachment. Feet on the footplates. Slide the hips back with the knees slightly bent.
    2. Pull the attachment to the waist while straightening the lower back. Pull the shoulders back and push the chest forward, arching the back.
    3. Return until the arms are extended, shoulders stretched forward and lower back flexed forward. Repeat.

    Checks to avoid errors

    • Start with light weight and add gradually to let the lower back adapt.
    • Do not pause or bounce at the bottom.
    • Do not lower beyond a mild stretch: lower back range varies between people.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Cable Seated Row.

  • Conventional deadlift

    Equipment
    Barbell
    Movement pattern
    Hip hinge
    Technique and programming

    Movement

    1. Stand behind the bar with the feet about shoulder-width apart, toes slightly turned out and shins almost touching the bar.
    2. Sit the hips back slightly, keeping the back straight and the chest lifted, then bend forward and grip the bar with an over-under grip (one palm up, one down).
    3. Squeeze the bar and press the feet into the floor; keeping the back flat, drive the hips forward to a tall standing position with shoulders back and legs straight.
    4. Return by shifting the weight back into the hips, back straight, letting the knees bend.

    Checks to avoid errors

    • The guide notes that when the movement is done properly the work is felt in the glutes and back of the thighs, not in the back.
    • Keep the back flat from the start to the end of the repetition.
    • Difficulty given by the source: advanced.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Deadlift.

  • Barbell row

    Equipment
    Barbell
    Movement pattern
    Horizontal pull
    Technique and programming

    Movement

    1. Hold the bar with palms down and hinge forward at the hips with slightly bent knees.
    2. Keep the back controlled and pull the bar towards the navel.
    3. Lower slowly until the arms straighten while maintaining trunk position.

    Checks to avoid errors

    • Do not turn each pull into a trunk lift: the source describes maintaining the hip-hinged position.
    • Do not drop the load on the return; the guide calls for a slow, controlled lowering.

    Programming

    This is a horizontal pull that also loads the trunk, not an automatic substitute for swimming technique. If a program calls for another row variation, support and demands change: the same muscle-group label does not make them identical.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Bent-over Row.

  • Neutral-grip pull-up

    Equipment
    Bodyweight
    Movement pattern
    Vertical pull

  • Seated machine row

    Variant documented: lever machine with chest on the pad (plate loaded, independent arms).

    Equipment
    Machine
    Movement pattern
    Horizontal pull
    Technique and programming

    Movement

    1. Sit with the chest against the pad. Grasp the lever handles with an overhand or neutral grip.
    2. Pull the levers back until the elbows are behind the back and the shoulders are pulled back.
    3. Return until the arms are extended and the shoulders are stretched forward. Repeat.

    Checks to avoid errors

    • Adjust seat height and grip so the wrists follow the lower arm.
    • At the end of the pull lift the chest, letting the shoulder girdle pull back, while keeping the lower chest on the pad.
    • Let the shoulders roll forward as the arms extend.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Lever Isolateral Seated Low Row.

Shoulders

  • Military press

    Equipment
    Barbell
    Movement pattern
    Vertical push
    Technique and programming

    Movement

    1. Set the bar in a rack at about shoulder height. Grip it about shoulder-width apart, palms facing up.
    2. Duck under the bar, lift it off the rack and rest it across the top of the shoulders, elbows pointing forward.
    3. Step back with the back straight and tall and press the bar directly overhead. Lower it slowly to the shoulders and repeat.

    Checks to avoid errors

    • Back straight and tall during the press.
    • Lower the load slowly back to the shoulders.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Standing Shoulder Press.

  • Lateral raises

    Equipment
    Dumbbells
    Movement pattern
    Shoulder abduction
    Technique and programming

    Movement

    1. Start: stand with dumbbells beside the thighs, neutral grip with thumbs wrapped, elbows straight or slightly bent. Feet slightly wider than hip-width or in a split stance. Abs braced, shoulder blades down and back, head aligned with the spine.
    2. Up: exhale and raise the dumbbells up and out to the sides; elbows and upper arms rise together, slightly ahead of the forearms. Past 60-70 degrees rotate the arms slightly upward. Raise until the arms are level with the shoulders, about parallel to the floor.
    3. Down: inhale and lower the dumbbells slowly to the start, elbows slightly bent, rotating the arms slightly downward past the 60-70 degree mark.

    Checks to avoid errors

    • Torso upright, no arching of the low back.
    • Neutral wrists, no flexion or extension.
    • The source says the slight external rotation past 60-70 degrees may reduce potential shoulder impingement (the guide's statement, not a risk estimate).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Lateral Raise.

  • Face pull

    Variant documented: cable rope face pull at eye height.

    Equipment
    Cable
    Movement pattern
    Pull / rotation
    Technique and programming

    Movement

    1. Attach a rope to the cable at about eye height. Stand facing the machine with feet hip-width apart and knees slightly bent.
    2. Grab the rope with both hands and step back to create tension. Engage the core and set the shoulders back and down.
    3. Pull the rope toward the face by retracting the shoulder blades and driving the elbows back.
    4. Extend the arms to return to the start with control.

    Checks to avoid errors

    • Mistakes listed by the source: too much weight compromising form or range; pulling with the arms instead of the rear delts; too little range of motion; jerky movements; shrugging.
    • Pick a load that allows full range of motion and a clear rear-delt contraction.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. NASM, Face Pull.

  • Dumbbell shoulder press

    Equipment
    Dumbbells
    Movement pattern
    Vertical push
    Technique and programming

    Movement

    1. Position the dumbbells at the sides of the shoulders with the elbows below the wrists.
    2. Press the dumbbells up until the arms are extended overhead.
    3. Lower to the sides of the shoulders and repeat.

    Checks to avoid errors

    • With heavy dumbbells the source points to a mount and dismount procedure (not reproduced here).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Dumbbell Shoulder Press.

  • Rear delt raise

    Equipment
    Dumbbells
    Movement pattern
    Shoulder abduction
    Technique and programming

    Movement

    1. Hold dumbbells at the sides. Bend the knees and bend over at the hips with a flat back, close to horizontal. Elbows slightly bent, palms facing each other.
    2. Raise the upper arms to the sides until the elbows are at shoulder height. Keep the upper arms perpendicular to the torso and the elbow angle fixed (10 to 30 degrees). Keep the elbows above the wrists by raising the pinkie side.
    3. Lower and repeat.

    Checks to avoid errors

    • To work the rear deltoid rather than the lateral deltoid, keep the torso near horizontal: 45 degrees is not enough, says the source.
    • Bent knees help keep the back straight; if tight hamstrings round the low back, bend the knees more or do not lower the torso as far.
    • Path perpendicular to the torso to limit latissimus dorsi involvement.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Dumbbell Rear Lateral Raise.

  • Push press

    Equipment
    Barbell
    Movement pattern
    Vertical push
    Technique and programming

    Movement

    1. Take the bar from the rack or clean it from the floor with an overhand grip slightly wider than shoulder width. Hold the bar at chest height with the torso tight. Head slightly back.
    2. Dip by bending knees, hips and ankles slightly. Drive up explosively with the legs, driving the bar off the shoulders and extending the arms overhead.
    3. Return to the shoulders and repeat.

    Checks to avoid errors

    • The source gives only preparation and execution, with no further cues.
    • The exercise name does not set the dose: sets and reps depend on the programme.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Push Press.

Biceps

  • Dumbbell curl

    Variant documented: standing dumbbell curl, alternating with forearm rotation.

    Equipment
    Dumbbells
    Movement pattern
    Elbow flexion
    Technique and programming

    Movement

    1. Hold two dumbbells at the sides, palms facing in, arms straight.
    2. With the elbows at the sides, raise one dumbbell and rotate the forearm until it is vertical and the palm faces the shoulder.
    3. Lower to the start and repeat with the other arm, alternating sides.

    Checks to avoid errors

    • The source says it can be done alternating (as described), simultaneous, or simultaneous-alternating.
    • At full elbow flexion the elbow may travel forward slightly, with forearms no more than vertical: this releases some tension between repetitions.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Dumbbell Curl.

  • Barbell curl

    Equipment
    Barbell
    Movement pattern
    Elbow flexion
    Technique and programming

    Movement

    1. Hold the bar with both hands facing up, wrists, elbows and shoulders in a straight line about shoulder-width apart.
    2. Lift the bar toward the shoulders by bending the elbows, keeping them next to the middle of the body.
    3. Slowly lower the weight to the starting position.

    Checks to avoid errors

    • Keep the chest still: only the arms move.
    • Elbows stay close to the body on the way up.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Bicep Curl.

  • Hammer curl

    Equipment
    Dumbbells
    Movement pattern
    Elbow flexion
    Technique and programming

    Movement

    1. Stand with dumbbells beside the thighs, neutral grip with thumbs wrapped, elbows extended. Split stance, abs braced, shoulder blades down and back, head and neck aligned with the spine.
    2. Exhale and slowly bend one or both elbows until the dumbbell nears the front of the shoulder. In alternating curls the other arm stays down. Torso upright, elbows not moving forward, wrists neutral, shoulders not shrugged.
    3. Inhale and lower the dumbbells to straight elbows, keeping the neutral grip.

    Checks to avoid errors

    • Torso upright, no arching of the low back.
    • If the dumbbells cannot rest at your sides without bending the wrists, choose the position that keeps the wrists aligned with the forearms (source guidance).

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Hammer Curl.

Triceps

  • Triceps pushdown

    Equipment
    Cable
    Movement pattern
    Elbow extension
    Technique and programming

    Movement

    1. Facing the cable machine with the attachment above head height, handle or rope in a full grip. Feet hip-width or staggered. Abs braced, torso vertical, shoulder blades down and back. Elbows at the sides of the trunk, wrists neutral.
    2. Exhale and slowly extend the elbows, pressing the handle or rope toward the floor, keeping torso, shoulders, arms and wrists still.
    3. Continue to extended elbows (without locking out), pause briefly, then let the handle rise slowly until the elbows start to drift forward, around upper chest level.

    Checks to avoid errors

    • Watch that the elbows do not drift forward: the source says it recruits the lats and reduces emphasis on the triceps.
    • Do not lock the elbows out at the end.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Triceps Pushdowns.

  • Lying triceps extension

    Equipment
    Barbell
    Movement pattern
    Elbow extension
    Technique and programming

    Movement

    1. Lie on a bench with a narrow overhand grip on the bar. Position the bar over the shoulders with arms extended.
    2. Lower the bar to the forehead by bending the elbows.
    3. Extend the arms and repeat.

    Checks to avoid errors

    • Slow the descent as the bar nears the forehead.
    • The source says a straight or EZ bar can be used.
    • A variant lets the elbows travel slightly back during extension so the bar moves in a straight line over the forehead.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Barbell Lying Triceps Extension.

  • Overhead triceps extension

    Variant documented: standing overhead extension with one two-handed dumbbell.

    Equipment
    Dumbbells
    Movement pattern
    Elbow extension
    Technique and programming

    Movement

    1. Stand in a split stance holding a dumbbell with both hands around the handle. Abs braced, shoulder blades down and back, head and neck aligned with the spine.
    2. Exhale and press the dumbbell overhead, extending the elbows until the arms are vertical, elbows forward but not locked, palms up.
    3. Inhale and slowly bend the elbows, lowering the dumbbell behind the head without moving the upper arms, to a 90 degree bend or until the upper arms start to move back.

    Checks to avoid errors

    • Do not touch the back of the head with the dumbbell.
    • Upper arms vertical, elbows shoulder-width apart.
    • Head, torso, arms, wrists and feet do not change position.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Triceps Extension.

Core

  • Sit-up

    Equipment
    Bodyweight
    Movement pattern
    Trunk flexion
    Technique and programming

    Movement

    1. Hook the feet under a foot brace or low overhang. Lie on your back on the floor or a bench with the hips bent. Hands behind or at the side of the neck.
    2. Raise the torso from the bench by bending at the waist and hips.
    3. Return until the back of the shoulders touches the board. Repeat.

    Checks to avoid errors

    • A partner can hold the feet instead of a foot bar.
    • Some people need to keep the neck neutral with space between chin and sternum.
    • If the upper back does not come fully down, the abs may only work isometrically (source note).
    • Easier: arms further from the head. Harder: hands further up the head, an incline board or added weight.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Sit-up.

  • Crunch

    Equipment
    Bodyweight
    Movement pattern
    Trunk flexion
    Technique and programming

    Movement

    1. Lie on your back on a mat, knees bent, feet flat, heels 12-18 inches from the tailbone. Hands behind the head, shoulder blades together and elbows back without arching the low back.
    2. Exhale, contract the abs and core and tuck the chin slightly toward the chest while curling the torso toward the thighs. Focus on bringing the rib cage toward the pelvis with the neck relaxed. Curl up until the upper back leaves the mat and hold briefly.
    3. Inhale and lower slowly, keeping feet, tailbone and low back on the mat.

    Checks to avoid errors

    • The source warns people usually go too fast and use the hip flexors, which tilts the pelvis and raises low back stress.
    • Keep neck and shoulders relaxed.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Crunch.

  • Plank

    Equipment
    Bodyweight
    Movement pattern
    Trunk stability
    Technique and programming

    Movement

    1. Place the forearms with elbows under the shoulders and hands facing forwards; extend the legs and brace the trunk.
    2. Lift the trunk and legs from the floor, keeping them aligned without sagging through the lower back or raising the hips.
    3. Keep breathing during the hold; lower slowly to the floor under control.

    Checks to avoid errors

    • Do not shift the shoulders behind the elbows to change the lever during the hold.
    • Do not hold the breath or replace trunk control with an arched position. Stop the movement if lower-back pain occurs.

    Programming

    This is an isometric hold: time describes only part of the dose. Do not equate ten seconds of planking automatically with ten repetitions of a dynamic exercise. The technique guide does not establish an individual hold duration or demonstrated transfer to a particular sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Front Plank.

  • Pallof press

    Variant documented: standing cable Pallof press (the source calls it standing anti-rotation press).

    Equipment
    Cable
    Movement pattern
    Trunk stability
    Technique and programming

    Movement

    1. Stand with feet hip-width apart, hips straight and knees slightly bent. The cable is at about chest height, directly to the right of the body (when pressing out, the cable runs parallel to the chest). Grip one handle with both hands, fingers laced, elbows at the sides.
    2. Keeping the back straight and tall, press the handle forward and hold for 2-3 seconds.
    3. Slowly pull the elbows back to the sides.

    Checks to avoid errors

    • Back straight and tall throughout.
    • The source describes one side with the cable on the right; repeat mirrored for the other side.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Standing Anti-Rotation Press.

  • Hanging knee raise

    Variant documented: hanging leg raise, also known as hanging knee raise.

    Equipment
    Bodyweight
    Movement pattern
    Trunk flexion
    Technique and programming

    Movement

    1. Grasp a high bar and hang with an overhand grip slightly wider than shoulder width.
    2. Raise the legs by flexing hips and knees until the hips are fully flexed or the knees are well above the hips.
    3. Return with hips and knees extended downward. Repeat.

    Checks to avoid errors

    • Ab straps can be used.
    • Rectus abdominis and obliques contract dynamically only if actual waist flexion occurs; without it they only stabilise the pelvis during hip flexion (source note).
    • Easier: on a flat or incline surface (lying leg raise). Harder: straight legs, added weight, or knees raised to the shoulders.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ExRx.net, Hanging Leg Raise (also known as Hanging Knee Raise).

Multi-group

  • Power clean

    Equipment
    Barbell
    Movement pattern
    Ballistic lift
    Technique and programming

    Movement

    1. Place the bar on the floor. Feet hip-width apart, back straight and chest tall, bend forward at the hips. Hands about shoulder-width apart, gripping tightly.
    2. First pull: explosively push the feet into the floor while pulling the bar straight up, close to the body. Second pull: as the bar passes the knees, explosively drive the hips forward and up while continuing to pull the bar up the front of the body.
    3. Catch: as the bar passes the belly button, pull the body forcefully under the bar and snap the elbows forward. Slide the feet out to a squat stance and drop the hips below the knees so the bar lands on the front of the shoulders (palms up, elbows forward).
    4. Stand all the way up, then lower the bar to the floor under control.

    Checks to avoid errors

    • The bar stays close to the body in both pulls.
    • A technical lift: the card describes only the movement, not how to learn it progressively.
    • The exercise name does not set the dose: sets and reps depend on the programme.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Power Clean.

  • Farmer carry

    Equipment
    Dumbbells
    Movement pattern
    Carry
    Technique and programming

    Movement

    1. Hold a dumbbell in each hand with a firm grip, palms facing down; arms rest along the sides with the dumbbells next to the hips.
    2. Keeping the back straight, walk a pre-set distance.
    3. At the end, turn around and return to the starting point.

    Checks to avoid errors

    • Firm grip and straight back for the whole walk.
    • Set the distance before you start.

    Programming

    Sets, repetitions and progression depend on the programme you choose: the exercise name does not set the dose. The card describes the movement and does not show direct transfer to performance in a single sport.

    Editorial summary of the cited technique guide; no frequency of errors or comparative injury-risk claim. ACE, Farmer's Carry.

Entries with technique details cite their source and, where the source describes a specific variant, show it under the name. Other entries describe equipment and movement only. Groups are organisational and not exclusive.