Lift The Bar

Introduction

Accessory Movement Guide

Accessory Movement Theory

The Hips Theory

Exercise 1: Hip Extension: Hyperextension (Glute Biased)

Exercise 2: Hip Extension: Hip Thrust

Exercise 3: Hip Extension: Rack Pulls

Exercise 4: Hip Extension: Bulgarian Split Squats

Exercise 5: Hip Extension: Cable Kickback

Exercise 6: Hip Flexion: Supine Hip Flexor Raise

Exercise 7: Hip Flexion: Standing Hip Flexor Raise

Exercise 8: Hip Flexion: Seated Leg Raise

Exercise 9: Hip Abduction: Standing Hip Abduction

Exercise 10: Hip Abduction: Flat Bench Abduction

Exercise 11: Hip Abduction: Incline Bench Abduction

Exercise 12: Hip Adduction: Cable Adduction

Exercise 13: Hip Adduction: Side Lying Leg Adduction

The Knees Theory

Exercise 1: Knee Extension: Cable Standing Leg Extension

Exercise 2: Knee Extension: Cable Leg Extension

Exercise 3: Knee Extension: Leg Extension Machine

Exercise 4: Knee Extension: Goblet Squat

Exercise 5: Knee Extension: Split Squats

Exercise 6: Knee Extension: Anderson (Pin) Squat

Exercise 7: Knee Flexion: Leg Curl Machine

Exercise 8: Knee Flexion: Swiss Ball Hamstring Curl

Exercise 9: Knee Flexion: Cable Lying Hamstring Curl

Exercise 10: Knee Flexion: Calf Raises