1. Principles -- Understanding your goals --Training physiology -- Training psychology -- Nutrition: the basics -- Nutrition and fat: FAQs -- Planning your training -- Sports-specific training -- Warm up, cool down -- 2. Mobility exercises -- Neck extension and flexion -- Neck rotation -- Neck side flexion -- Arm circle -- Shoulder rotation -- Wrist rotation -- Hip circle -- Torso rotation -- Trunk flexion -- Frankenstein walk -- Pike walk -- Hip walk -- Quad stretch -- Squat -- Leg flexion -- Leg abduction -- Lunge -- Rotational lunge -- Overhead lunge -- 3. Legs -- Back squat -- Front barbell squat -- Dumbbell hack squat -- Overhead split squat -- Bulgarian barbell split squat -- Bulgarian dumbbell split squat -- Barbell lunge -- Overhead barbell lunge -- Forward lunge -- Lateral lunge -- Barbell step-up -- 45-degree leg press -- Machine leg extension -- Hip abductor -- Hip adductor -- Calf raise -- Straight-leg deadlift -- Barbell deadlift -- Romanian deadlift -- 4. Back -- Assisted chin-up -- Lat pull-down -- Chin-up -- Seated pulley row -- Standing pulley row -- One-arm row -- Bent-over row -- Barbell pull-over -- Good morning barbell -- Back extension -- Prone row -- Straight-arm pull-down -- 5. Chest -- Barbell bench press -- Dumbbell bench press -- Incline barbell bench press -- Incline dumbbell bench press -- Incline fly -- Cable cross-over -- Machine bench press -- Machine fly -- Push-up -- Frame-supported push-up -- 6. Shoulders -- Military barbell press -- Dumbbell shoulder press -- Upright row -- Dumbbell shoulder shrug -- Shoulder shrug from hang -- Front dumbbell raise -- Lateral dumbbell raise -- Rear lateral raise -- Scarecrow rotation -- External dumbbell rotation -- Internal rotation -- External rotation -- 7. Arms -- Bench dip -- Bar dip -- dumbbell triceps extension -- Barbell triceps extension -- Prone triceps extension -- Triceps kickback -- Close-grip bench press -- Triceps push-down -- Overhead triceps extension -- Barbell curl -- Hammer dumbbell curl -- Incline dumbbell curl -- Concentration curl -- Preacher curl -- Pulley curl -- Reverse barbell curl -- Reverse pulley curl -- Wrist extension -- Wrist flexion -- 8. Core and abs -- Abdominal crunch -- Sit-up -- Reverse crunch -- Figure-4 crunch -- 90-90 crunch -- Ball crunch -- Ball twist -- Ball push-up -- Ball jack knife -- Ball back extension -- Side bend -- Roman chair side bend -- Prone plank -- Side plank -- V-leg raise -- Suitcase deadlift -- Woodchop -- 9. Dynamic lifts -- Power clean -- Power snatch -- Power clean from hang -- Power snatch from hang -- Squat clean -- Heavy front squat -- Overhead squat -- Jerk balance -- Snatch balance -- Split snatch -- Push press -- Kettlebell high-pull -- Barbell jump squat -- 10. Stretches -- Biceps stretch -- Shoulder stretch -- Upper back stretch -- Erector stretch -- Lat stretch -- Pec stretch -- ITB stretch 1 -- ITB stretch 2 -- 3-point quad stretch -- Hamstring stretch 1 -- Hamstring stretch 2 -- Hamstring stretch 3 -- Quad stretch 1 -- Quad stretch 2 -- Adductor stretch 1 -- Adductor stretch 2 -- Hamstring stretch -- Calf stretch -- Pike calf stretch -- Walking lunge stretch -- 11. Programs -- Introduction -- Exercise functionality matrix -- Muscular endurance -- Body sculpting -- Bodybuilding -- Maximal strength -- Core strength -- Sports-specific exercises -- Sports-specific matrix. |