The movement library

Every movement the session builder can draw, grouped by what it trains. Each line says the least equipment it needs, either its prescription or an ordinary starting load, and how much technique it asks for. It is a vocabulary, not a programme: nothing here is compulsory and nothing here is in an order.

N=1, not medical advice. This is one person’s rotation menu, shaped around one set of injuries and one gym. Nothing here is a recommendation, and a movement that suits this list may be wrong for you.

Last updated 12 September 2026. This page changes when something changes, not on a schedule.

How to read it

The equipment is a minimum, not a requirement. A movement marked “dumbbells” is drawn once you tell the builder you have dumbbells or better; one marked “bodyweight” is always available.

The starting loads are for someone of average strength, not for me. They are what the builder prefills the first time a movement comes up, so that the field is not empty; after that it uses whatever you logged last time. Correct them on the first working set and the number never matters again.

“Held back” means the builder skips it on the days you say so. Tell it to avoid heavy grip, overhead loading, jumping, floor work or deep knee flexion, and every movement tagged that way drops out of the draw for that session.

The technique rating is about skill, not effort. A goblet squat is straightforward and can still finish you; a kettlebell swing is not hard work at fifteen reps and is still the one most often done in a way that hurts people.

Straightforward — pick it up and do it.
Practised — you should have done it before.
Coached — learn it from a person, not a video.

Seven of the 86 are rated coached: the conventional deadlift, the back and front squat, the good morning, the deep ATG squat and the kettlebell swing in both the places it appears. These are one person’s judgement and the line between practised and coached is the arguable one — the ratings on movements other people have shared are their judgement, unchecked by anyone, and are labelled as such wherever they appear.

Mobility · shoulders & upper back

Band shoulder dislocations — a band, 2 × 10. Practised
Wall slides — bodyweight alone, 2 × 10. Straightforward
Prone Y/T/W raises — bodyweight alone, 2 × 8 each. Held back when you ask it to avoid floor work. Straightforward
Doorway pec stretch — bodyweight alone, 30 sec each side. Straightforward
Thread the needle — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward
Banded face pulls, light — a band, 2 × 15. Straightforward
Foam roller thoracic extensions — dumbbells, 1–2 min. Held back when you ask it to avoid floor work. Straightforward

Mobility · hips

90/90 hip rotations — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward
Kneeling hip flexor stretch — bodyweight alone, 45 sec each side. Held back when you ask it to avoid floor work. Straightforward
World's greatest stretch — bodyweight alone, 5 each side. Held back when you ask it to avoid floor work. Straightforward
Pigeon — bodyweight alone, 1 min each side. Held back when you ask it to avoid floor work. Straightforward
Cossack stretch, unloaded, partial range — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work or deep knee flexion. Straightforward
Couch stretch — bodyweight alone, 45 sec each side. Held back when you ask it to avoid floor work. Straightforward
Banded hip openers — a band, 10 each direction. Held back when you ask it to avoid floor work. Straightforward
Standing hip circles — bodyweight alone, 10 each direction. Straightforward

Mobility · spine

Cat-cow with thoracic rotation — bodyweight alone, 8 each direction. Held back when you ask it to avoid floor work. Straightforward
Bird dog — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward
Dead bug — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward
Open book — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward
Supine spinal twist — bodyweight alone, 30 sec each side. Held back when you ask it to avoid floor work. Straightforward
Standing side bend — bodyweight alone, 8 each side. Straightforward

Mobility · neck & traps

Upper trap release, hands or ball — bodyweight alone, 30 sec each side. Straightforward
Levator scapulae stretch — bodyweight alone, 30 sec each side. Straightforward
Chin tucks — bodyweight alone, 2 × 10. Straightforward
Suboccipital release, towel under the skull — bodyweight alone, 1 min. Held back when you ask it to avoid floor work. Straightforward

Strength · hinge — deadlifts, hips, hamstrings

Trap-bar deadlift — a full gym, starts at 60 kg. Held back when you ask it to avoid heavy grip. Practised
Conventional deadlift — a full gym, starts at 60 kg. Held back when you ask it to avoid heavy grip. Coached
Romanian deadlift — dumbbells, starts at 50 kg. Held back when you ask it to avoid heavy grip. Practised
Single-leg RDL — dumbbells, starts at 14 kg. Practised
Hip thrust — a full gym, starts at 50 kg. Practised
Kettlebell swing — dumbbells, starts at 16 kg. Held back when you ask it to avoid heavy grip. Coached
Good morning — a full gym, starts at 30 kg. Coached
Glute bridge — bodyweight alone. Held back when you ask it to avoid floor work. Straightforward

Strength · squat — quads, legs

Back squat — a full gym, starts at 50 kg. Coached
Front squat — a full gym, starts at 35 kg. Coached
Goblet squat — dumbbells, starts at 18 kg. Straightforward
Leg press — a full gym, starts at 80 kg. Straightforward
Bulgarian split squat — dumbbells, starts at 12 kg. Practised
Walking lunge — dumbbells, starts at 12 kg. Straightforward
Step-up — dumbbells, starts at 12 kg. Straightforward
Bodyweight squat — bodyweight alone. Straightforward
Cossack squat — bodyweight alone. Held back when you ask it to avoid deep knee flexion. Practised
Deep ATG squat — a full gym, starts at 20 kg. Held back when you ask it to avoid deep knee flexion. Coached
Box jump — a full gym. Held back when you ask it to avoid jumping and impact. Practised

Strength · push — chest, shoulders, triceps

Barbell bench press — a full gym, starts at 45 kg. Practised
Dumbbell bench press — dumbbells, starts at 18 kg. Straightforward
Incline dumbbell press — dumbbells, starts at 14 kg. Straightforward
Overhead press — a full gym, starts at 30 kg. Held back when you ask it to avoid overhead loading. Practised
Dumbbell shoulder press — dumbbells, starts at 12 kg. Held back when you ask it to avoid overhead loading. Straightforward
Push-up — bodyweight alone. Held back when you ask it to avoid floor work. Straightforward
Loaded push-up — dumbbells, starts at 10 kg. Held back when you ask it to avoid floor work. Straightforward
Dip — a full gym. Practised
Cable fly — a full gym, starts at 12 kg. Straightforward
Pike push-up — bodyweight alone. Held back when you ask it to avoid floor work or overhead loading. Practised

Strength · pull — back, biceps

Pull-up — a full gym. Held back when you ask it to avoid heavy grip. Practised
Chin-up — a full gym. Held back when you ask it to avoid heavy grip. Practised
Weighted pull-up — a full gym, starts at 5 kg. Held back when you ask it to avoid heavy grip. Practised
Lat pulldown — a full gym, starts at 40 kg. Straightforward
Barbell row — a full gym, starts at 40 kg. Held back when you ask it to avoid heavy grip. Practised
Dumbbell row — dumbbells, starts at 20 kg. Straightforward
Cable row — a full gym, starts at 40 kg. Straightforward
Inverted row — a full gym. Straightforward
Face pull — a band, starts at 15 kg. Straightforward
Band pull-apart — a band. Straightforward

Strength · accessory

Lateral raise — dumbbells, starts at 7 kg. Straightforward
Biceps curl — dumbbells, starts at 10 kg. Straightforward
Triceps extension — dumbbells, starts at 12 kg. Straightforward
Calf raise — bodyweight alone, starts at 20 kg. Straightforward
Rear delt fly — dumbbells, starts at 7 kg. Straightforward

Core

Plank — bodyweight alone, 30–60 sec. Held back when you ask it to avoid floor work. Straightforward
Side plank — bodyweight alone, 30–45 sec each. Held back when you ask it to avoid floor work. Straightforward
Hollow hold — bodyweight alone, 20–40 sec. Held back when you ask it to avoid floor work. Practised
Hanging leg raise — a full gym, 8–12. Held back when you ask it to avoid heavy grip. Practised
Ab wheel rollout — a full gym, 6–10. Held back when you ask it to avoid floor work. Practised
Pallof press — a band, 10–12 each side. Straightforward
Russian twist — bodyweight alone, 12–16 each side. Held back when you ask it to avoid floor work. Straightforward
Suitcase carry — dumbbells, 30 m each side. Held back when you ask it to avoid heavy grip. Straightforward

Finisher · conditioning

Rower intervals — a full gym, 5 × 250 m, 1 min rest. Held back when you ask it to avoid heavy grip. Practised
Assault bike sprints — a full gym, 6 × 20 sec hard, 40 sec easy. Straightforward
Wall ball — a full gym, 3 × 15. Held back when you ask it to avoid overhead loading. Practised
Kettlebell swings — dumbbells, 5 × 15, 30 sec rest. Held back when you ask it to avoid heavy grip. Coached
Farmer’s carry — dumbbells, 4 × 40 m. Held back when you ask it to avoid heavy grip. Straightforward
Battle ropes — a full gym, 6 × 20 sec. Held back when you ask it to avoid heavy grip. Straightforward
Burpees — bodyweight alone, 5 × 8. Held back when you ask it to avoid jumping and impact or floor work. Straightforward
Mountain climbers — bodyweight alone, 4 × 40 sec. Held back when you ask it to avoid floor work. Straightforward
Jump rope — bodyweight alone, 5 × 1 min. Held back when you ask it to avoid jumping and impact. Straightforward

What isn’t working

It is one person’s taste, presented as a library. The movements here are the ones that get done, which is not the same as the ones that work best. There is no barbell overhead work to speak of, the unilateral coverage is thin, and nothing here was chosen by anyone qualified.
The starting loads are guesses. “Average strength” is doing a lot of work in that sentence, and a number that is wrong in the wrong direction is worse than an empty field. They exist so the first set is not spent deciding, not because they are right.
The avoid tags are coarse. “Heavy grip” covers a farmer’s carry and a chin-up equally, which is not how a forearm works. They are blunt enough to be safe and blunt enough to drop movements that would have been fine.
Nothing here has form cues. A name and a load is not coaching. The play buttons on the videos page lead to a search, not to something vetted, and that is a gap rather than a design decision.
The technique ratings are one person’s opinion, applied in an afternoon. Nobody qualified reviewed them, and the honest disagreements are at the practised/coached line: a barbell bench press is rated practised and being pinned under one is a real thing that happens.

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