20 movements

The library

Every movement the programmes are built from, grouped by pattern, each with a demonstration and the cues that actually get said on the floor.

carry

demo clip

Farmer Carry

dumbbell

·Tall, quiet steps

0 sets logged · not loaded

conditioning

demo clip

Assault Bike Intervals

conditioning

·Hard means hard

0 sets logged · not loaded

demo clip

Incline Walk

conditioning

·No hands on the rail

0 sets logged · not loaded

core

demo clip

Plank

bodyweight

·Squeeze everything
·Breathe

0 sets logged · not loaded

demo clip

Hanging Leg Raise

bodyweight

·No swing
·Curl the pelvis

0 sets logged · not loaded

hinge

demo clip

Conventional Deadlift

barbell

·Take the slack out first
·Push the floor away
·Bar stays against you

1,264 sets logged · max tracked

demo clip

Romanian Deadlift

barbell

·Hips back, not down
·Stop where the hamstrings stop

984 sets logged · max tracked

demo clip

Hip Thrust

barbell

·Chin tucked
·Finish with the glutes, not the back

0 sets logged · max tracked

pull

demo clip

Barbell Row

barbell

·Torso stays where it started
·Row to the belly button

960 sets logged · max tracked

demo clip

Weighted Pull-up

bodyweight

·Full hang every rep
·Chest to the bar

1,244 sets logged · max tracked

demo clip

Lat Pulldown

cable

·Drive the elbows down
·Do not lean back to finish

0 sets logged · max tracked

demo clip

Cable Row

cable

·Chest tall
·Pause at the ribs

0 sets logged · max tracked

demo clip

Face Pull

cable

·High elbows
·Pull to the eyebrows

0 sets logged · not loaded

push

demo clip

Bench Press

barbell

·Shoulder blades down and back
·Bar to the same spot every rep

1,280 sets logged · max tracked

demo clip

Incline Dumbbell Press

dumbbell

·Elbows at forty five
·Control the way down

0 sets logged · max tracked

demo clip

Overhead Press

barbell

·Ribs down
·Head through at the top

960 sets logged · max tracked

single leg

demo clip

Bulgarian Split Squat

dumbbell

·Front foot far enough out
·Back knee travels down, not forward

0 sets logged · max tracked

squat

demo clip

Back Squat

barbell

·Brace before you unrack
·Knees track over mid foot
·Stand up with the whole floor

1,312 sets logged · max tracked

demo clip

Front Squat

barbell

·Elbows up the whole way
·Bar sits on the shelf, not the hands

0 sets logged · max tracked

demo clip

Leg Press

machine

·Do not lock out hard
·Full range before more plates

0 sets logged · max tracked

No video files are stored anywhere in this system. The slot a demonstration would occupy is drawn and marked, because a fabricated clip of a person performing a lift is exactly the artefact that should not exist in a demo. A real build puts them in object storage behind signed links.