LEAN PERFORMANCE ACADEMY EXERCISE LIBRARY

WARM-UP

CORRECTIVE

Dead Bug 151346403 Dead Bug

Piriformis Stretch 151349645 Piriformis Strectch
Half-Kneeling Hip Flexor Stretch with Rotation 151349681 Hamstring Stretch Staitc
Adductor Stretch Static 151349678 Adductor Stretch Static
Standing Wall Soleus Stretch 151349672 Standing Wall Soleus Stretch
Standing Heel to Butt Quad/Hip Stretch 151349679 Standing Heel to Butt Quad/Hip Stretch
Side Leaning Wall IT Band Stretch 151349674 Side Leaning Wall IT Band Stretch
Prayer Squat 151349649 Prayer Squat
Prisoner Squat 151349648 Prisoner Squat
Overhead Squat (tubing) 151349640 Overhead Squat
Half-Kneeling Hip Flexor Stretch with Rotation 151349623 Half-keeling Hip Flexor Stretch with Rotation
Kneeling Thoracic Spine Rotation 151349633 Kneeling Thoracic Spine Rotation
Side Lying Leg Raise 151349658 Side Lying Leg Raise
Scapular Push Up 151349654 Scapular Pushup
Kneeling Rock Back (groin) 151349638 Kneeling Rockback
Foam Roll Series 151346408 Foam Roll Series

MOBILITY

Half-Kneeling Hip Flexor with Ankle Mobility
Half-Kneeling Thoracic Spine Rotation
World's Greatest Stretch
Walking Hamstring Stretch
Toe Touch to Squat
Toe Touch to Squat Arms Overhead to Stand
Supine Floor Slide (Shoulder)
Standing Wall Slide (Shoulder)
Sumo Squat to Hold
Standing Wall Ankle Mobility
Wall Hip Swing (Lateral for Groin)
Wall Hip Swing (Forward for Hips)
Quadruped Hip Circle
Quadruped Thoracic Spine Extension and Flexion
Scorpion
Iron Cross
Around the World (Shoulder)
Forearm Wall Slider
Side Lying Windmill
Supine Bridge with Alternate Reach
Knee Break with Ankle Mobilization
Cuban Press
Kettlebell Arm Bar
Shin Box
Triangle
Bretzel
151349621 Half Keeling Hip Flexor Sretch with Ankle Mobility
151349620 Half Keeling Thotacic Spine Rotation
151349690 World's Greatest Stretch
151349687 Walking Hamstring Stretch
151349689 Toe Touch to Squat
151349689 Toe Touch to Squat
151346407 Supine Floor Slide
151349676 Standing Wall Slide
151349682 Sumo Squat to Hold
151346398 Standing Wall Ankle Mobility
151349628 Wall Hip Swing - Lateral
151349627 Wall Hip Swing - Forward
151349651 Quadruped Hip Circle
151349685 Quadruped Thoracic Spine Extension and Flexion
151349657 Scorpion
151349625 Iron Cross
151346399 Around the World
151346406 Forearm Wall Slider
151349656 Side Lying Windmill
151349680 Supine Bridge with Alternate Reach
151349631 Knee Break with Ankle Mobilization
153064211 Cuban Press
153064212 Kettlebell Arm Bar
153064216 Shin Box
153064217 Triangle
153064209 Bretzel
ACTIVATION

Band Pull Apart 151349655 Band Pull Apart

Monster Band Walking 151349642 Monster Band Walking
Lateral Band Walking 151349636 Lateral Band Walking
Single-Leg Deadlift Both Legs 151349662 Single Leg Romanian Deadlift
Walking Knee Hug 151349688 Walking Knee Hug
Glute Bridge 151349622 Glute Bridge
Single-Leg Glute Bridge 151349622 Glute Bridge
Fire Hydrant 151346402 Fire Hydrant
Single-Leg Raise 151349661 Single Leg Raise
Hip Circle 151349651 Quadruped Hip Circle
Superman 151349684 Superman
Snow Angel 151478930 Snow Angel

DYNAMIC

Alternate Lateral Lunge with Overhead reach 151346394 Alternating Lateral Lunge with Overhead Reach
Pull Back Butt Kick to Lunge with Overhead Reach 151349653 Pull Back Butt Kick to Lunge with Overhead Reach
Bear Crawl 151344062 Bear Crawl
Walking Lunge Overhead Reach 151346394 Alternating Lateral Lunge with Overhead Reach
Spider 151349677 Spider
Frog 151346397 Frog
Rabbit 151349652 Rabbit
Tiger 151349686 Tiger
Chimp 151346401 Chimp
Gorilla 151349619 Gorilla
Inchworm 151349629 Inchworm
Spider Lunge 151349673 Spider Lunge
Snail 151349670 Snail
Suicide
Short Sprint
Side Shuffle 151349660 Side Shuffle
Back Peddle 151346396 Back Peddle
High Knees 151349626 High Knees
Power Skip 151349644 Power Skip
Wide Out 151349691 Wide Out
Gate Swing 151349618 Gate Swing
Jumping Jacks 151349632 Jumping Jacks
Fling Jump 151346405 Fling Jump
Seal Jump 151349659 Seal Jump
Low Pogo 151349635 Low Pogo
High Pogo 151349630 High Pogo
Carioca 151346404 Carioca

CORE TRAINING

CORE ANTI EXTENSION

3-Point Plank 151346395 3-Point Plank
Half-Kneeling Cable/Band Chop 151365437 Half Kneeling Cable Rotation
Medicine Ball Overhead Toss 151349643 Medicine Ball Overhead Toss
Rotational Ball Slam 151349650 Rotational Ball Slams
Medicine Ball Rotational Wall Throw 151366451 Medicine Ball Rotational Wall Throw
Plank 151349647 Plank
Feet-Elevated Plank 151365427 Elevated Plank
TRX Plank 151366470 TRX Plank
Reverse Crunch 151366446 Reverse Crunch
Reverse Crunch 151366446 Reverse Crunch
Rollout Progression 151349675 Rollout Progression
TRX Fallout 151366467 TRX Fallout
TRX Flutters 151366468 TRX Flutters
Kettlebell Turkish Get Ups 151366474 Kettlebell Turkish Get Up
Half-Turkish Get Ups 151366474 Kettlebell Turkish Get Up

CORE ANTI ROTATION

Band Pallof Press 151364595 Band Pallof Press

Pallof Press ISO Hold 151365443 Pallof Press ISO Hold
Pallof Press 151365416 Pallof Press
Side Plank from Knees 151366450 Side Plank from knees
Side Plank 151366458 Side Plank
Wide Stance Anti-Rotation Chip with Rope 151366475 Wide Stance

CORE ANTI LATERAL FLEXION

Farmer's Walk 151365422 Farmer's Walk

Single-Arm Farmer's Walk 151365459 Single Arm Farmer's Walk
Offset Load Kettlebell/Dumbbell Farmer's Walk 151365458 Offset Farmer's Walk
Overhead Farmer's Walk 151365460 Overhead Farmer's Walk
Side-Plank + Row 151366453 Side Plank + Row
TRX Side Plank
Suitcase Deadlift 151366463 Suitcase Deadlift
Waiter Walk 151366476 Waiter Walk
Windmill 151366473 Windmill

CORE STRENGTH

Medicine Ball Crunch 151365456 Medicine Ball Crunch

Leg raise 151365455 Leg raise
V Ups 151366471 V-Ups
Alternate V Ups 151364594 Alternate V-Up
Medicine Ball Russian Twist 151366449 Medicine Ball Russian Twist
Knee Grabs 151354453 Knee Grabs
Medicine Ball Toe Touches 151366466 Medicine Ball Toe Touches
Straight Leg Sit Ups 151366464 Straight Leg Sit Ups
Flutter Kicks 151365435 Flutter Kicks
Scissor Kicks 151366452 Scissor Kicks
Bicycle Crunches 151364598 Bicycle Crunches
Hanging Leg Raises 151365436 Hanging Leg Raises
Stability Ball Crunches 151366460 Stability Ball Crunches
Hanging Toes to Bar 151366465 Hanging Toes to Bar
Hanging Knees to Elbows 151365452 Hanging Knees to Elbows
Knee Ups on Bench 151365451 Knee Ups on Bench
Cable Rotations 151365415 Cable Rotations
Stability Ball Tucks 151366462 Stability Ball Tucks
Stability Ball Pikes 151366461 Stability Ball Pikes

POWER DEVELOPMENT

Clean 152122961 Clean

Power Cleans 152123000 Power Cleans
Hang Cleans 152122983 Hang Cleans
Jump Shrugs 151365449 Jump Shrugs
Kettlebell Deadlift to High Pull 151365447 Kettlebell Deadlift to High Pull
Kettlebell Squat to Upright Row 151366455 Kettlebell Squat to Upright Row
Jump Squats 151365446 Jump Squats
Medicine Ball Rotational Throws 151366451 Medicine Ball Rotational wall Throws
Broad Jump 151364603 Broad Jump
Vertical Jump 151366472 Vertical Jump
Ice Skater 151365438 Ice Skater
Ball Slams 151364597 Ball Slams
Rotational Ball Slams 151349650 Rotational Ball Slams
Medicine Ball Chest Passes 151365417 Medicine Ball Chest Passes
Barbell Push Press 152122951 Barbell Push Press
Dumbbell Push Press 152122964 Dumbbell Push Press
Barbell High Pull 151364596 Barbell High Pull
Dumbbell High Pull 151365418 Dumbbell High Pull
Barbell Clean Pull 151365440 Hang Pull
Single-Leg Bounds 151366454 Single Leg Bounds
Single-Arm Dumbbell Snatch 151365420 Single Arm Dumbbell Snatch

ENERGY SYSTEMS TRAINING

Stability Ball Atomic Crunches 151366459 Stability Ball Atomic Crunches

Slider Atomic Crunches 151366456 Slider Atomic Crunches
TRX Atomic Crunches 151366469 TRX Atomic Crunches
Sliders Body Saw 151364601 Sliders Body Saw
TRX Body Saw 151364600 TRX Body Saw
Burpee 151364602 Burpee
Squat Thrust 151366457 Squat Thrust
Kettlebell Clean 151365442 Kettlebell Clean
Dumbbell Reverse Lunge with Singe Arm Press 151365421 Dumbbell Reverse Lunge with Singe Arm Press
Half-Turkish Get-up to Bridge 151366474 Kettlebell Turkish Get Up
Turkish Get-up 151366474 Kettlebell Turkish Get-up
Inchworm 151349629 Inchworm
Inchworm with Spiderman 151365439 Inchworm with Spiderman
Landmine Rainbows 151365454 Landmine Rainbows
Mountain Climbers 151365457 Mountain Climbers
Lying Windshield Wiper 153064214 Lying Windshield Wiper
Plank Jack 151365414 Plank Jack
Prone Slider Alligator 151480410 Prone Slider Alligator
Renegade Row 151480387 Renegade Row
Dumbbell Squat to Press 152122968 Dumbbell Squat to Press
Kettlebell Squat to Press 152122990 Kettlebell Squat to Press
Barbell Squat to Press 152122952 Barbell Squat to Press
TRX Pike 151480409 TRX Pike
TRX Push-up Pike 151480411 TRX Push-up Pike
Rope Jacks 151480389 Rope Jacks
Rope Waves 151480390 Rope Waves
Rope Slams 151480391 Rope Slams
Sled Pull 151480395 Sled Pull
Sled Push 154180399 Sled Push
Sprints
Suicides
High Knees 151349626 High Knees
Medicine Ball Rotation Throws 151366451 Medicine Ball Rotation wall Throws
Overhead Lunges 151480382 Overhead Lunges

HIP DOMINANT

Kettlebell Deadlift 151480376 Kettlebell Deadlift

Double Kettlebell Deadlift
Trap Bar Deadlift
Low Grip Trap Bar Deadlift
Barbell Deadlift
Barbell Deadlift from Deficit
Snatch Grip Deadlift
Glute Ham Raises
Double Kettlebell High Pull
Barbell High Pull
Kettlebell Romanian Deadlift
Barbell Romanian Deadlift
Snatch Grip Romanian Deadlift
Single-Arm Dumbbell Snatch
Sumo Deadlift
Kettlebell Swing
Single-Arm Kettlebell Swing
Slider Leg Curls
Stability Ball Leg Bridge
Stability Ball Leg Bridge Abducted
151480364 Double Kettlebell Deadlift
151480408 Trap Bar Deadlift
151480375 Low Grip Trap Bar Deadlift
151480360 Barbell Deadlift
151480357 Barbell Deadlift from Deficit
151480400 Snatch Grip Deadlift
151480372 Glute Ham Raises
151480368 Double Kettlebell High Pull
151364596 Barbell High Pull
151480377 Kettlebell Romanian Deadlift
151480359 Barbell Romanian Deadlift
151480358 Snatch Grip Romanian Deadlift
151365420 Single-Arm Dumbbell Snatch
151480401 Sumo Deadlift
151480380 Kettlebell Swing
151480392 Single-Arm Kettlebell Swing
151480379 Slider Leg Curls
151480396 Stability Ball Leg Bridge
151480397 Stability Ball Leg Bridge Abducted

BICEPS

Barbell Curls 151480361 Barbell Curl

Dumbbell Hammer Curls
Cable Curls
Rope Curls
Dumbbell Curls Seated
Incline Dumbbell Curls
Band Curls
Close Grip Dumbbell/Barbell Bench
151480371 Dumbbell Ham Curls
153064208 Cable Curls
151480385 Rope Curls
153064215 Dumbbell Curls Seated
151480373 Incline Dumbbell Curls
151480356 Band Curls
151480365 Close Grip Bench Press
Reverse Curls 151480384 Reverse Curls

TRICEPS

Triceps Press Down 151480402 Tricep Pressdown

Rope Press Down
Lying Dumbbell Extension
Lying Barbell Extension
Single-Arm Cable Kickback
Overhead Rope Extension
Bench Dip
Dips
151480388 Rope Pressdown
151480386 Lying Dumbbell Extension
151480394 Lying Barbell Extension
151480393 Single Arm Cable Kickback
151480383 Overhead Rope Extension
151480363 Bench Dip'
151480366 Dips

SCAPULAR

IYT Bench 151365444 I-Y-T on Bench

IYT 151480374 I-Y-T
Face Pull 151365424 Face Pull
Snow Angel 151478930 Snow Angel

ROTATOR CUFF

Side-Lying External Rotation 151366448 Side Lying External Rotation

External Rotation on Knee 151365426 External Rotation on Knee
External Rotation at 90 degrees 151365423 External Rotation
Internal/External Rotation with Bands 151365423 External Rotation

QUAD DOMINANT

Barbell Front Squat 152122947 Barbell Front Squat

Barbell Back Squat
Safety Bar Squat
Kettlebell Goblet Box Squat
Dumbbell Front-Loaded Box Squat
Barbell Front-Loaded Box Squat
Isometric Wall Sit
Bodyweight Squat
Kettlebell Goblet Squat
Double Kettlebell Front Squat
Dumbbell/Kettlebell Squat to Press
Barbell Squat to Press
Offset Kettlebell Front Squat
152122943 Barbell Back Squat
152123013 Safety Bar Squat
152122978 Kettlebell Goblet Box Squat
153064210 Dumbbell Front Loaded Box Squat
153064213 Barbell Front Loaded Box Squat
152122989 Isometric Wall Sit
152122979 Kettlebell Goblet Squat
152122957 Double Kettlebell Goblet Squat
152122990 Kettlebell Squat to Press
151480362 Barbell Squat to Press
152122996 Offset Kettlebell Goblet Squat

VERTICAL PULL

Band-Assisted Chins 152122939 Band Assisted Pullup

Chin-ups/Pull-ups 152122954 Chinup
Wide Grip Pull-up 152123050 Wide Grip Pullup
Weighted Chins/Pull-ups 152123048 Weighted Pullups
Reverse Grip Pulldowns 152123006 Reverse Grip Pulldown
Vertical Band Pulldown
Lat Pulldowns Wide
Lat Pulldowns Close
VERTICAL PRESS
Seated Barbell Shoulder Press
Landmine Shoulder Press
Dumbbell /Kettlebell Push Press
Single-Arm Dumbbell Push Press
Single-Arm Kettlebell Push Press
Barbell Push Press
Standing Dumbbell Shoulder Press
Standing Alternating Dumbbell Shoulder Press
Standing Single-Arm Dumbbell Shoulder Press
Split Stance Dumbbell Shoulder Press
Standing Barbell Shoulder Press
Dumbbell/Kettlebell Squat to Press
Barbell Squat to Press
Vertical Band Press
Tall Kneeling Dumbbell Press
Half-Kneeling Dumbbell Press
Tall Kneeling Single-Arm Dumbbell Press
Half-Kneeling Landmine Shoulder Press
Tall Kneeling Landmine Shoulder Press
SINGLE LEG
Dumbbell/Kettlebell Step-ups
Barbell Step-ups
Barbell Front-Loaded Step-up
Double Kettlebell Front-Loaded Step-up
Overhead Step-ups
TRX Single-Leg Squat
TRX Single-Leg Squat with Jump
Single-Leg Squat
Single-Leg Squat to Bench Counterbalanced
Single-Leg Squat Jump
HORIZONTAL PRESS
Barbell Bench Press
Barbell Incline Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Alternating Dumbbell Bench Press
Single-Arm Dumbbell Bench Press
Single-Arm Cable Chest Press
Alternating Dumbbell Incline Bench Press
Single-Arm Dumbbell Incline Bench Press
Band Chest-Press
152123045 Vertical Band Pulldow
152123001 Lat Pulldowns Wide
152122998 Lat Pulldowns Close
152123007 Seated Shoulder Press with Barbell
152122993 Landmine Shoulder Press
152122964 Dumbbell Push Press
152123011 Single Dumbbell Push Press
152123012 Single Kettlebell Push Press with Arm
152122951 Barbell Push Press
152123032 Standing Dumbbell Shoulder Press
152123034 Standing Alternating Dumbbell Shoulder Press
152123033 Standing Single Arm Dumbbell Shoulder Press
152123029 Split Stance Dumbbell Shoulder Press
152123031 Standing Barbell Shoulder Press
152122990 Kettlebell Squat to Press
152122952 Barbell Squat to Press
152123047 Vertical Band Press
152123035 Tall Kneeling Dumbbell Press
152122982 Half Kneeling Dumbbell Press
152123035 Tall Kneeling Dumbbell Press
152122980 Half Kneeling Landmine Shoulder Press
152122962 Tall Kneeling Landmine Shoulder Press
152122969 Dumbbell Step Up
152122937 Barbell Step-Ups
152122946 Barbell Front-Loaded Step-Up
152122960 Double Kettlebell Front-Loaded Step-Up
152123004 Overhead Step-Ups
152123042 Trx Single Leg Squat
152123044 Trx Single Leg Squat With Jump
152123028 Single Leg Squat
152123022 Single Leg Squat To Bench
152123021 Single Leg Squat Jump
152122944 Barbell Bench Press
152122984 Barbell Incline Bench Press
152122965 Dumbbell Bench Press
152122986 Dumbbell Incline Bench Press
152122976 Alternating Dumbbell Bench Press
152123009 Single Arm Dumbbell Bench Press
152122955 Single Arm Cable Chest Press
152122936 Alternating Dumbbell Incline Bench Press
152122940 Band Chest Press
Dumbbell Floor Chest Press 152122975 Dumbbell Floor Chest Press

PUSH UP PROGRESSION

Band Assisted Push-up 152122938 Band Assisted Push-Up

Push up 152122999 Pushup
Feet-Elevated Push-up 152122974 Feet Elevated Pushup
Band-Resisted Push-up 152123003 Band Resisted Pushup
Weighted Push-up
Explosive Push-up 152122972 Explosive Pushup
Spiderman Push-up 152123024 Spiderman Pushup
Band-Loaded Spiderman Push-up 152123024 Spiderman Pushup
Feet-Elevated Spiderman Push-up 152122973 Feet Elevated Spiderman Pushup
TRX Suspended Push-up 152123040 TRX Suspended Pushup
Yoga Push up 152123049 Yoga Pushup

UNILATERAL HIP DOMINANT

Single Dumbbell Single-Leg Romanian Deadlift
Double Dumbbell Single-Leg Romanian Deadlift
Single-Leg Bridge
Bosu or Stability Ball Single-Leg Bridge
TRX Single-Leg Bridge
Bodyweight Single-Leg Deadlift
Kettlebell Single-Leg Deadlift
Bodyweight Single-Leg Romanian Deadlift
Kettlebell/Dumbbell Single-Leg Romanian Deadlift
Barbell Single-Leg Romanian Deadlift
Romanian Deadlift with Kickstand
Single-Leg Slider Leg Curl
Single-Leg Stability Ball Leg Curl
152123017 Single Dumbbell Single Leg Romanian Deadlift
152123020 Double Dumbbell Singe Leg Romanian Deadlift
152123015 Single Leg Bridge
152123019 Single Leg Bridge on Bosu Ball
152123051 TRX Single Leg Bridge
152122959 Bodyweight Single Leg deadlift
152122988 Kettlebell Single Leg deadlift
152123023 Bodyweight Single Leg Romanian deadlift
152123020 Dumbbell Single Leg Romanian deadlift
152122956 Barbell Single Leg Romanian deadlift
152123018 Romanian Deadlift with Kickstand
152123016 Single Leg Slider Leg Curl
152123026 Single Leg Stability Leg Curl

UNILATERAL QUAD DOMINANT

Landmine Reverse Lunge 152122995 Landmine Reverse Lunge

Landmine Overhead Reverse Lunge
Walking Kettlebell/Dumbbell Lunge
Kettlebell/Dumbbell Reverse Lunge
Barbell Reverse Lunge
Dumbbell Split Squat
Front-Foot Elevated Split Squat
Staggered Stance Squat
Kettlebell Goblet Staggered Stance Squat
Barbell Front-Loaded Reverse Lunge
TRX Single-Leg Squat
TRX Single-Leg Squat with Jump
Slider Reverse Lunge
152122997 Landmine Overhead Reverse Lunge
152122970 Walking Dumbbell Lunge
152123008 Dumbbell Reverse Lunge
152122950 Barbell Reverse Lunge
152123025 Dumbbell Split Squat
152122977 Front-Foot Elevated Split Squat
152123030 Staggered Stance Squat
152123027 Kettlebell Goblet Staggered Stance Squat
152122945 Barbell Front-Loaded Reverse Lunge
152123042 TRX Single-Leg Squat
152123044 TRX Single-Leg Squat with Jump
152123010 Slider Reverse Lunge

HORIZONTAL PULL

Resistance Band Row 152123005 Resistance band Row

Band Pull Apart
Barbell Inverted Row
Feet Elevated Barbell Inverted Row
Standing Band Row
Dumbbell Bent Over Row
Barbell Bent Over Row
Landmine Bent Over Row
Kneeling Single-Arm Dumbbell Row
Single-Arm 3-Point Plank Row
Alternating Plank Row
TRX Single-Arm Row
TRX Face-Pull
TRX Inverted Row
Feet-Elevated TRX Inverted Row
1/2 Kneeling Single-Arm rows
Single-Arm 3-Point Row
Single-Arm 2-point Row
151349655 Band Pull Apart
152122985 Barbell Inverted Row
152122949 Feet Elevated Barbell Inverted Row
152123005 Resistance band Row
152122963 Dumbbell Bent Over Row
152122958 Barbell Bent Over Row
152122994 Landmine Bent Over Row
152122992 Kneeling Single-Arm Dumbbell Row
152123014 Single Arm 3-Point Plank Row
152122941 Alternating Plank Row
152123041 TRX Single Arm Row
152123037 TRX Face-Pull
152123039 TRX Inverted Row
152123036 TRX Inverted Row with Feet Elevated
152122992 Kneeling Single-Arm Dumbbell row
152123038 Single-Arm 3-Point Row
152123043 Single-Arm 2-point Row
Barbell Push Press
Barbell Push Press

Barbell Squat to Press

Barbell Squat to Press

Dumbell Front Loaded Step Up

Dumbell Front Loaded Step Ups

Dumbell Push Press

Dumbell Push Press

Dumbell Squat to Press

Dumbell Squat to Press

Kettlebell Squat to Press

Kettlebell Squat to Press

Single Leg Romanian Deadlift

Single Leg Romanian Deadlift