Movement Continuum & Exercise Libraries

Contains regressions, progressions and key coaching points for each movement pattern as well as an exercise library. Great for inspiration as well as improving your knowledge.

Not a member? Access Your Free 14 day trial via the button at the bottom of the page

Course Content

1. Lesson 1: Introduction
2. Lesson 2: Patterning 1: Bodyweight Squat to a High Box
3. Lesson 3: Patterning 2: Bodyweight Squat to a Medium Box
4. Lesson 4: Patterning 3: TRX Assisted Squat
5. Lesson 5: Patterning 4: Bodyweight Squat
6. Lesson 6: Goblet Squat
7. Lesson 7: Barbell Squat 1: Front Squat
8. Lesson 8: Barbell Squat 2: Barbell Box Squat
9. Lesson 9: Barbell Squat 3: Barbell Back Squat
10. Lesson 10: Barbell Squat 4: Zercher Squat
11. Lesson 11: Barbell Squat 5: Overhead Squat
1. Lesson 1: Introduction
2. Lesson 2: Potato Sack Squat
3. Lesson 3: Banded Potato Sack Squat
4. Lesson 4: Single Arm Squat
5. Lesson 5: Banded Goblet Squat
6. Lesson 6: Double KB Front Rack Squat
7. Lesson 7: Banded Double KB Front Rack Squat
8. Lesson 8: X-Band Double KB Front Rack Squat
9. Lesson 9: Trap Bar Squat
10. Lesson 10: Belt Squat
11. Lesson 11: Straddle Squat
12. Lesson 12: Landmine Squat
13. Lesson 13: Anderson Landmine Squat
14. Lesson 14: Landmine Pin Squat
15. Lesson 15: Banded Zercher Squat
16. Lesson 16: Burgess Cable Squat
1. Lesson 1: Introduction
2. Lesson 2: Pistol Squat 1: Bench Pistol
3. Lesson 3: Pistol Squat 2: Single Leg Squat to Box
4. Lesson 4: Pistol Squat 3: TRX Assisted Pistol Squat
5. Lesson 5: Pistol Squat 4: Counterbalance Pistol Squat
6. Lesson 6: Pistol Squat 5: Pistol from Box
7. Lesson 7: Pistol Squat 6: Loaded Pistol from Box
8. Lesson 8: Pistol Squat 7: Single Leg Deck Squat
9. Lesson 9: Pistol Squat 8: Pistol Squat (Floor)
10. Lesson 10: Split Squat 1: TRX Assisted Split Squat
11. Lesson 11: Split Squat 2: Banded Split Squat
12. Lesson 12: Split Squat 3: Split Squat
13. Lesson 13: Split Squat 4: Front Foot Elevated Split Squat
14. Lesson 14: Split Squat 5: Rear Foot Elevated Split Squat
15. Lesson 15: Step up 1: Step Down
16. Lesson 16: Step Up 2: Step Up
17. Lesson 17: Step Up 3: Lateral Step Down
18. Lesson 18: Step Up 4: Lateral Step Up
19. Lesson 19: Step Up 5: Pendulum Step Up (Lunge)
20. Lesson 20: Lunge 1: Band Assisted Reverse Lunge
21. Lesson 21: Lunge 2: Reverse Lunge
22. Lesson 22: Lunge 3: Knee Friendly Lunge
23. Lesson 23: Lunge 4: Walking Lunge
24. Lesson 24: Lunge 5: Forward Lunge
25. Lesson 25: Lunge 6: Lateral Squat
26. Lesson 26: Lunge 7: Lateral Lunge
27. Lesson 27: Lunge 8: TRX Assisted Cossack Squat
28. Lesson 28: Lunge 9: Cossack Squat
29. Lesson 29: Lunge 10: Transverse Lunge
30. Lesson 30: Lunge 11: Curtsey Squat
31. Lesson 31: Lunge 12: Curtsey Lunge
1. Lesson 1: Introduction
2. Lesson 2: Band Assisted Split Squat
3. Lesson 3: Split Squat (Loading Options)
4. Lesson 4: Front Foot Elevated (FFE) Split Squat
5. Lesson 5: Reactive Neuromuscular Training (RNT) Split Squat
6. Lesson 6: Deficit Split Squat
7. Lesson 7: Wedge Split Squat
8. Lesson 8: Band Resisted Split Squat
9. Lesson 9: Landmine Split Squat
10. Lesson 10: Supported Split Squat
11. Lesson 11: Supported Single Leg Step Back
12. Lesson 12: Band Assisted Reverse Lunge
13. Lesson 13: Deficit Reverse Lunge
14. Lesson 14: Band Resisted Reverse Lunge
15. Lesson 15: Landmine Reverse Lunge
16. Lesson 16: Step Through Lunge
17. Lesson 17: TRX Leg Extension
18. Lesson 18: Band Resisted Lateral Step Down
19. Lesson 19: Landmine Zercher Reverse Lunge
1. Lesson 1: Introduction
2. Lesson 2: Patterning 1: Waiters Bow
3. Lesson 3: Patterning 2: Banded Good Morning
4. Lesson 4: Patterning 3: Cable Pull Through
5. Lesson 5: Patterning 4: Kettlebell Swing
6. Lesson 6: Kettlebell / Dumbbell Deadlift 1: Kettlebell / Double Suitcase RDL
7. Lesson 7: Kettlebell / Dumbbell Deadlift 2: Kettlebell Sumo Deadlift
8. Lesson 8: Kettlebell / Dumbbell Deadlift 3: Barbell Romanian Deadlift
9. Lesson 9: Barbell Deadlift 1: Deadlift
10. Lesson 10: Barbell Deadlift 2: Trapbar Deadlift
11. Lesson 11: Barbell Deadlift 3: Barbell Rack Pull
12. Lesson 12: Barbell Deadlift 4: Sumo Deadlift
13. Lesson 13: Barbell Deadlift 5: Barbell Snatch Grip Deadlift
14. Lesson 14: Barbell Deadlift 6: Barbell Deficit Deadlifts
15. Lesson 15: Romanian Deadlift 1: Kettlebell RDL
16. Lesson 16: Romanian Deadlift 2: Double Suitcase RDL
17. Lesson 17: Romanian Deadlift 2: Barbell RDL
18. Lesson 18: Romanian Deadlift 3: Staggered Stance RDL
19. Lesson 19: Single Leg Deadlift 1: ViPR Assisted Single Leg RDL
20. Lesson 20: Single Leg Deadlift 2: Single Leg RDL with Anterior Reach
21. Lesson 21: Single Leg Deadlift 3: Double Suitcase Single Leg RDL
22. Lesson 22: Single Leg Deadlift 4: Band Resisted Single Leg RDL
23. Lesson 23: Single Leg Deadlift 5: Deadstop Single Leg RDL
24. Lesson 24: Single Leg Deadlift 6: Landmine Single Leg RDL
25. Lesson 25: Single Leg Deadlift 7: Barbell Single Leg RDL
26. Lesson 26: Skater Squat 1: TRX Assisted Skater Squat
27. Lesson 27: Skater Squat 2: Band Assisted Skater Squat
28. Lesson 28: Skater Squat 3: Skater Squat with Counterbalance Reach
29. Lesson 29: Skater Squat 4: Front Rack Kettlebell Skater Squat
30. Lesson 30: Glute Bridge 1: Glute Bridge
31. Lesson 31: Glute Bridge 2: Marching Glute Bridge
32. Lesson 32: Glute Bridge 3: Frog Pump
33. Lesson 33: Glute Bridge 4: Single Leg Glute Bridge with Passive Hip Flexion
34. Lesson 34: Glute Bridge 5: Single Leg Glute Bridge with Active hip Flexion
35. Lesson 35: Glute Bridge 6: Kettlebell Glute Bridge
36. Lesson 36: Glute Bridge 7: Barbell Glute Bridge
37. Lesson 37: Hip Thrust 1: Hip Thrust
38. Lesson 38: Hip Thrust 2: Marching Hip Thrust
39. Lesson 39: Hip Thrust 3: Single Leg Hip Thrust
40. Lesson 40: Hip Thrust 4: Barbell Hip Thrust
41. Lesson 41: Hip Thrust 5: 2:1 Hip Thrust
1. Lesson 1: Introduction
2. Lesson 2: Banded Deadlift
3. Lesson 3: DB Deadlift
4. Lesson 4: Landmine Deadlift
5. Lesson 5: DB Neutral Grip RDL
6. Lesson 6: Goat Bag Hinge
7. Lesson 7: Staggered Stance Goat Bag Hinge
8. Lesson 8: KB Good Morning
9. Lesson 9: Staggered Stance KB Good Morning
10. Lesson 10: Staggered Stance Cable Pull-Through
11. Lesson 11: Banded KB Deadlift
12. Lesson 12: Double KB Banded Deadlift
13. Lesson 13: Zercher Good Morning
14. Lesson 14: Banded Trap Bar Deadlift
15. Lesson 15: Band Resisted Deadlift
16. Lesson 16: Band Resisted RDL
17. Lesson 17: Band Only Hip Thrust
18. Lesson 18: Seated Good Morning
19. Lesson 19: Cross Body Deadlift
1. Lesson 1: Introduction
2. Lesson 2: Supine Hip Extension Leg Curl (SHELC) 1: SHELC
3. Lesson 3: Supine Hip Extension Leg Curl (SHELC) 2: SHELC 2:1
4. Lesson 4: Supine Hip Extension Leg Curl (SHELC) 3: Valslide SHELC
5. Lesson 5: Supine Hip Extension Leg Curl (SHELC) 4: Valslide SHELC 2:1
6. Lesson 6: Supine Hip Extension Leg Curl (SHELC) 5: Single Leg SHELC
7. Lesson 7: Supine Hip Extension Leg Curl (SHELC) 6: Valslide Single Leg SHELC
8. Lesson 8: Nordic Curl 1: Negative Flexed Hip Nordic Curl
9. Lesson 9: Nordic Curl 2: Flexed Hip Nordic Curl
10. Lesson 10: Nordic Curl 3: Band Assisted Negative Nordic Curl
11. Lesson 11: Nordic Curl 4: Eccentric Nordic Curl
12. Lesson 12: Nordic Curl 5: Banded Hips Extended Nordic Curl
1. Lesson 1: Introduction
2. Lesson 2: Heel Down Hip Thrust
3. Lesson 3: Elevated Glute Bridge
4. Lesson 4: 2:1 Elevated Glute Bridge
5. Lesson 5: Single Leg Deficit Hip Thrust
6. Lesson 6: ROM Limited Single Leg RDL
7. Lesson 7: Wall Press Single Leg RDL
8. Lesson 8: Band Assisted Single Leg RDL
9. Lesson 9: Rear Knee Elevated RDL
10. Lesson 10: Rear Foot Elevated RDL
11. Lesson 11: Rear Foot Slider Single Leg RDL
12. Lesson 12: 2:1 RDL
13. Lesson 13: Walking RDL (Death March)
14. Lesson 14: RDL Lunge
15. Lesson 15: Single Leg RDL (Drop Catch)
16. Lesson 16: Earthquake Single Leg RDL
1. Lesson 1: Introduction
2. Lesson 2: Dumbbell Press 1: Half Kneeling Cable Press
3. Lesson 3: Dumbbell Press 2: Banded half Kneeling Press
4. Lesson 4: Dumbbell Press 3: Half Kneeling Single Arm Dumbbell Press
5. Lesson 5: Dumbbell Press 4: High Incline Seated Shoulder Press
6. Lesson 6: Dumbbell Press 5: Seated Dumbbell Shoulder Press (Supported)
7. Lesson 7: Dumbbell Press 6: Seated Dumbbell Shoulder Press
8. Lesson 8: Dumbbell Press 7: Single Arm Seated Dumbbell Shoulder Press
9. Lesson 9: Dumbbell Press 8: Standing Dumbbell Press
10. Lesson 10: Dumbbell Press 9: Bottoms up Kettlebell Press
11. Lesson 11: Dumbbell Press 10: Single Arm Rotational (Push) Press
12. Lesson 12: Barbell Pressing 1: Military Press
13. Lesson 13: Barbell Pressing 2: Z-Press
14. Lesson 14: Barbell Pressing 3: Barbell Push Press
15. Lesson 15: Barbell Pressing 4: Behind the Neck Press
16. Lesson 16: Barbell Pressing 5: Sotts Press
17. Lesson 17: Barbell Pressing 6: Power Jerk
18. Lesson 18: Angled Bar Pressing 1: Half Kneeling Angled Bar press
19. Lesson 19: Angled Bar Pressing 2: Half Kneeling Band Resisted Angled Bar Press
20. Lesson 20: Angled Bar Pressing 3: Neutral Stance Angled Bar Press
21. Lesson 21: Angled Bar Pressing 4: Neutral Stance Banded Angled Bar Press
22. Lesson 22: Angled Bar Pressing 5: Staggered Stance Angled Bar Push Press
23. Lesson 23: Angled Bar Pressing 6: Alternating Staggered Stance Angled Bar Press
24. Lesson 24: Angled Bar Pressing 7: Rotating Angled Bar Push Press
25. Lesson 25: Dip 1: Bench Dip Flexed Knee
26. Lesson 26: Dip 2: Bench Dip Extended Knee
27. Lesson 27: Dip 3: Straight Arm Hold
28. Lesson 28: Dip 4: Jumping Eccentric Dip
29. Lesson 29: Dip 5: Banded Assisted Dip
30. Lesson 30: Dip 6: Self Supported Dip
31. Lesson 31: Dip 7: Bodyweight Dip
32. Lesson 32: Advanced Dip 1: Gym Ring Support Hold
33. Lesson 33: Advanced Dip 2: Gym Ring Dip
34. Lesson 34: Advanced Dip 3: Bulgarian Ring Dip
35. Lesson 35: Advanced Dip 4: Weighted Dip
1. Lesson 1: Introduction
2. Lesson 2: Tall Kneeling Banded Press
3. Lesson 3: Tall Kneeling Push Press
4. Lesson 4: Trap Bar Press
5. Lesson 5: Seated Landmine Press
6. Lesson 6: Seated Pin Press
7. Lesson 7: Viking Press (Pin Press)
8. Lesson 8: Strip The Rack
9. Lesson 9: Dead Press
10. Lesson 10: Iso-Dynamic Z-Press
11. Lesson 11: Pin Z-Press
1. Lesson 1: Introduction
2. Lesson 2: Foundations 1: Half Kneeling Banded Pulldown
3. Lesson 3: Foundations 2: Cable Row
4. Lesson 4: Foundations 3: Moto Row
5. Lesson 5: Foundations 4: Inverted Row Iso Hold (lengthened Position)
6. Lesson 6: Foundations 5: Inverted Row Iso Hold (Contracted Position)
7. Lesson 7: Foundations 6: Inverted Ring Row
8. Lesson 8: Foundations 7: Inverted Row Eccentric
9. Lesson 9: Foundations 8: 45 Degree Inverted Row
10. Lesson 10: Foundations 9: Active Hang
11. Lesson 11: Foundations 10: Bonus Grip Variations
12. Lesson 12: Bodyweight Vertical Pulling 1: Pull up Iso (Contracted Position)
13. Lesson 13: Bodyweight Vertical Pulling 2: jumping Eccentric Chin Up
14. Lesson 14: Bodyweight Vertical Pulling 3: Band Assisted Pull Up
15. Lesson 15: Bodyweight Vertical Pulling 4: Self Supported Pull Up
16. Lesson 16: Bodyweight Vertical Pulling 5: Chin Up
17. Lesson 17: Bodyweight Vertical Pulling 6: Pull Up
18. Lesson 18: Bodyweight Vertical Pulling 7: Tucked Chin Up
19. Lesson 19: Bodyweight Vertical Pulling 8: L Sit Chin Up
20. Lesson 20: Bodyweight Vertical Pulling 9: Weighted Chin Up
1. Lesson 1: Introduction
2. Lesson 2: Chest Supported Prone Cable Row
3. Lesson 3: Marching Ring Row
4. Lesson 4: Hinge Row
5. Lesson 5: Isometric Archer Row
6. Lesson 6: Self Supported Chin-Up 2.0
7. Lesson 7: Accentuated Eccentric Pull-Up
8. Lesson 8: Self Supported Ring Chin With Isometric
9. Lesson 9: Self Supported Ring Chin With Eccentric
10. Lesson 10: Slater Row
11. Lesson 11: L-Sit Self-Supported Chin-Up
12. Lesson 12: 2:1 Ring Row
13. Lesson 13: 2:1 Archer Row
14. Lesson 14: Iso-Dynamic Archer Row
15. Lesson 15: Assisted One Arm Chin-Up (OAC)
1. Lesson 1: Introduction
2. Lesson 2: Foundations 1: Front Support
3. Lesson 3: Foundations 2: Band Assisted Incline Press Up
4. Lesson 4: Foundations 3: Incline Press Up
5. Lesson 5: Foundations 4: Band Assisted Eccentric Press Ups
6. Lesson 6: Foundations 5: Eccentric Press Up
7. Lesson 7: Foundations 6: Band Assisted Press Up
8. Lesson 8: Foundations 7: Press Up
9. Lesson 9: Advanced Press up 1: Dead Stop Press Up
10. Lesson 10: Advanced Press up 2: Weighted Press Up
11. Lesson 11: Advanced Press up 3: Band Resisted Press Up
12. Lesson 12: Advanced Press Up 4: Ring Press Up
13. Lesson 13: Advanced Press Up 5: Archer Press Up
14. Lesson 14: Advanced Press up 6: Archer Ring Press Up
15. Lesson 15: External Load 1: Half Kneeling Band / Cable Press
16. Lesson 16: External Load 2: Single Arm Floor Press
17. Lesson 17: External Load 3: Floor Press
18. Lesson 18: External Load 4: Single Arm Dumbbell Bench Press
19. Lesson 19: External Load 5: Dumbbell Bench Press
20. Lesson 20: External Load 6: Alternating Dumbbell Bench Press
21. Lesson 21: External Load 7: Barbell Bench Press
1. Lesson 1: Introduction
2. Lesson 2: Rack Band Assisted Press Up
3. Lesson 3: Long-Short Press-Up
4. Lesson 4: Sling-Shot Press-Up
5. Lesson 5: Deficit Press-Up (+ Band)
6. Lesson 6: Single Arm Deficit Press-Up (Lock-Off)
7. Lesson 7: Staggered Press-Up
8. Lesson 8: Iso-Dynamic Bench Press
9. Lesson 9: Hip Thrust Press
10. Lesson 10: Glute Bridge Press (Accentuated Eccentrics)
1. Lesson 1: Introduction
2. Lesson 2: Foundations 1: Banded Horizontal Row
3. Lesson 3: Foundations 2: Cable Row
4. Lesson 4: Foundations 3: Inverted Row Iso Hold (Lengthened Position)
5. Lesson 5: Foundations 4: Inverted Row Iso Hold (Shortened Position)
6. Lesson 6: Foundations 5: Inverted Ring Row
7. Lesson 7: Foundations 6: Inverted Row Eccentric
8. Lesson 8: Foundations 7: 45 Degree Inverted Row
9. Lesson 9: Foundations 8: Bent Leg Inverted Row
10. Lesson 10: Advanced Bodyweight 1: inverted Row (Low Bar)
11. Lesson 11: Advanced Bodyweight 2: Feet Elevated Inverted Row
12. Lesson 12: Advanced Bodyweight 3: Archer Ring Row
13. Lesson 13: Advanced Bodyweight 4: Single Arm Ring Row
14. Lesson 14: Advanced Bodyweight 5: Single Arm Ring Row with Offset Kettlebell Hold
15. Lesson 15: Dumbbell Rowing 1: Chest Supported Dumbbell Row
16. Lesson 16: Dumbbell Rowing 2: Three Point Dumbbell Row
17. Lesson 17: Dumbbell Rowing 3: Dumbbell Seal Row
18. Lesson 18: Dumbbell Rowing 4: Dumbbell Bent Over Row
19. Lesson 19: Barbell Rowing 1: Meadows Row
20. Lesson 20: Barbell Rowing 2: Suitcase Row
21. Lesson 21: Barbell Rowing 3: Bent Over Barbell Row (+ Yates Row)
22. Lesson 22: Barbell Rowing 4: Pendlay Row
1. Lesson 1: Introduction
2. Lesson 2: Half Kneeling 45 Degree Pull Down
3. Lesson 3: 45 Degree Banded Bent Over Row
4. Lesson 4: Banded Bent Over Row
5. Lesson 5: Quadruped Row
6. Lesson 6: Renegade Row
7. Lesson 7: Bird-Dog Row
8. Lesson 8: Head Supported Row
9. Lesson 9: Gorilla Row
10. Lesson 10: Alternating Row
11. Lesson 11: Banded KB Row
12. Lesson 12: Banded Double KB Row
13. Lesson 13: Landmine Leverage Row
14. Lesson 14: Cossack Row
15. Lesson 15: Trap Bar Row
16. Lesson 16: Seated Cable Row
17. Lesson 17: Band Resisted Inverted Row
18. Lesson 18: Bent Knee Band Resisted Inverted Row
19. Lesson 19: Staggered Ring Row
20. Lesson 20: Bent Knee 1-Arm Row
1. Assess What You Have Learnt

About this course

320 lessons
8 hours of video content

Not A Member Yet?

Access your 14 Day Free Trial Now

You can take this course and access hundreds more incredible resources to develop your personal training career by becoming a member

Get Started

Movement Continuum & Exercise Libraries

Course Content

Squat Pattern 1A: Movement Continuum

Squat Pattern 1B: Exercise Library

Single Leg Stance 2A: Movement Continuum

Single Leg Stance 2B: Exercise Library

Hip Hinge 3A: Movement Continuum

Hip Hinge 3B: Exercise Library

Bridges & 1 Leg Hinge 4A: Movement Continuum

Bridges & 1 Leg Hinge 4B: Exercise Library

Vertical Push 5A: Movement Continuum

Vertical Push 5B: Exercise Library

Vertical Pull 6A: Movement Continuum

Vertical Pull 6B: Exercise Library

Horizontal Push 7A: Movement Continuumn

Horizontal Push 7B: Exercise Library

Horizontal Pull 8A: Movement Continuum

Horizontal Pull 8B: Exercise Library

Assess What You Have Learnt

About this course

Not A Member Yet?