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, how much technique it asks for, which plane it works in and how much it costs you. 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 Forward and back · Real work
Wall slides — bodyweight alone, 2 × 10. Straightforward Forward and back · Easy day
Prone Y/T/W raises — bodyweight alone, 2 × 8 each. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Doorway pec stretch — bodyweight alone, 30 sec each side. Straightforward Rotation, one side at a time · Easy day
Thread the needle — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Easy day
Banded face pulls, light — a band, 2 × 15. Straightforward Forward and back · Easy day
Foam roller thoracic extensions — dumbbells, 1–2 min. Held back when you ask it to avoid floor work. Straightforward Forward and back · Easy day
Shoulder CARs, slow — bodyweight alone, 3 each side, 30 sec per rep. Practised Rotation, one side at a time · Real work
Passive hang — a full gym, 3 × 30–45 sec. Held back when you ask it to avoid heavy grip or overhead loading. Straightforward Forward and back · Real work
Active hang, scapular pull — a full gym, 3 × 8. Held back when you ask it to avoid heavy grip or overhead loading. Practised Forward and back · Costs you something
Weighted dead hang — a full gym, 3 × 20–30 sec. Held back when you ask it to avoid heavy grip or overhead loading. Practised Forward and back · Costs you something
Skin the cat, partial — a full gym, 3 × 3. Held back when you ask it to avoid heavy grip or overhead loading. Coached Forward and back · Costs you something
Wall-supported handstand hold — bodyweight alone, 3 × 30 sec. Held back when you ask it to avoid overhead loading or floor work. Coached Forward and back · Costs you something
Prone press-up to thoracic extension — bodyweight alone, 2 × 10. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Bottoms-up kettlebell carry — dumbbells, 4 × 20 m each side. Held back when you ask it to avoid heavy grip or overhead loading. Coached Side to side, one side at a time · Costs you something
Half-kneeling landmine press, slow — a full gym, 2 × 8 each side. Held back when you ask it to avoid overhead loading. Practised Rotation, one side at a time · Real work

Mobility · hips

90/90 hip rotations — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Easy day
Kneeling hip flexor stretch — bodyweight alone, 45 sec each side. Held back when you ask it to avoid floor work. Straightforward Forward and back, one side at a time · Easy day
World's greatest stretch — bodyweight alone, 5 each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Real work
Pigeon — bodyweight alone, 1 min each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Easy day
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 Side to side, one side at a time · Real work
Couch stretch — bodyweight alone, 45 sec each side. Held back when you ask it to avoid floor work. Straightforward Forward and back, one side at a time · Real work
Banded hip openers — a band, 10 each direction. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Easy day
Standing hip circles — bodyweight alone, 10 each direction. Straightforward Rotation, one side at a time · Easy day
Hip CARs, slow — bodyweight alone, 3 each side, 30 sec per rep. Practised Rotation, one side at a time · Real work
90/90 lift-offs — bodyweight alone, 3 × 5 each side, 3 sec hold. Held back when you ask it to avoid floor work. Practised Rotation, one side at a time · Costs you something
ATG split squat — bodyweight alone, 3 × 8 each side. Held back when you ask it to avoid deep knee flexion. Practised Forward and back, one side at a time · Costs you something
Loaded Cossack hold — dumbbells, 3 × 20 sec each side. Held back when you ask it to avoid deep knee flexion. Practised Side to side, one side at a time · Costs you something
Deep squat hold with pry — bodyweight alone, 3 × 45 sec. Held back when you ask it to avoid deep knee flexion. Straightforward Forward and back · Real work
Seated pancake, active press — bodyweight alone, 3 × 8, 5 sec hold. Held back when you ask it to avoid floor work. Practised Side to side · Costs you something
Elevated pigeon, active press — a full gym, 3 × 8 each side. Practised Rotation, one side at a time · Costs you something
Jefferson curl, light — dumbbells, 3 × 6, very slow. Coached Forward and back · Costs you something
Copenhagen plank, short lever — a full gym, 3 × 20 sec each side. Practised Side to side, one side at a time · Costs you something From Adductor Strengthening Programme — football · evidence: moderateCalled “Copenhagen adduction, short lever” there.
Reverse Nordic curl — bodyweight alone, 3 × 6. Held back when you ask it to avoid floor work or deep knee flexion. Practised Forward and back · Costs you something
Tibialis wall raise — bodyweight alone, 3 × 15. Straightforward Forward and back · Real work

Mobility · spine

Cat-cow with thoracic rotation — bodyweight alone, 8 each direction. Held back when you ask it to avoid floor work. Straightforward Rotation · Easy day
Bird dog — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward Forward and back, one side at a time · Real work
Dead bug — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward Forward and back, one side at a time · Real work
Open book — bodyweight alone, 8 each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Easy day
Supine spinal twist — bodyweight alone, 30 sec each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Easy day
Standing side bend — bodyweight alone, 8 each side. Straightforward Side to side, one side at a time · Easy day
Jefferson curl, loaded — dumbbells, 3 × 6, 5 sec down. Coached Forward and back · Costs you something
Segmented cat-cow, slow — bodyweight alone, 3 × 8, 10 sec per rep. Held back when you ask it to avoid floor work. Practised Forward and back · Real work
Half-kneeling cable chop — a full gym, 3 × 10 each side. Practised Rotation, one side at a time · Costs you something
Side plank with reach-through — bodyweight alone, 3 × 8 each side. Held back when you ask it to avoid floor work. Practised Rotation, one side at a time · Costs you something
Loaded side bend — dumbbells, 3 × 10 each side. Held back when you ask it to avoid heavy grip. Straightforward Side to side, one side at a time · Real work
Hanging knee raise with rotation — a full gym, 3 × 8 each side. Held back when you ask it to avoid heavy grip or overhead loading. Practised Rotation, one side at a time · Costs you something

Mobility · neck & traps

Upper trap release, hands or ball — bodyweight alone, 30 sec each side. Straightforward Side to side, one side at a time · Easy day
Levator scapulae stretch — bodyweight alone, 30 sec each side. Straightforward Rotation, one side at a time · Easy day
Chin tucks — bodyweight alone, 2 × 10. Straightforward Forward and back · Easy day
Suboccipital release, towel under the skull — bodyweight alone, 1 min. Held back when you ask it to avoid floor work. Straightforward Forward and back · Easy day
Isometric neck holds, four directions — bodyweight alone, 4 × 20 sec each. Practised Forward and back · Real work
Neck CARs, slow — bodyweight alone, 3 each direction, 20 sec per rep. Practised Rotation · Real work
Prone trap raise, light load — dumbbells, 3 × 12. Held back when you ask it to avoid floor work. Practised Forward and back · Real work
Banded scapular retraction hold — a band, 3 × 20 sec. Straightforward Forward and back · Real work

Strength · hinge — deadlifts, hips, hamstrings

Trap-bar deadlift — a full gym, 3–5 reps, starts at 60 kg. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Conventional deadlift — a full gym, 3–5 reps, starts at 60 kg. Held back when you ask it to avoid heavy grip. Coached Forward and back · Costs you something
Romanian deadlift — dumbbells, 6–10 reps, starts at 50 kg. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Single-leg RDL — dumbbells, 8–12 each side, starts at 14 kg. Practised Forward and back, one side at a time · Real work
Hip thrust — a full gym, 8–12 reps, starts at 50 kg. Practised Forward and back · Real work
Kettlebell swing — dumbbells, 10–15 reps, starts at 16 kg. Held back when you ask it to avoid heavy grip. Coached Forward and back · Costs you something
Good morning — a full gym, 8–12 reps, starts at 30 kg. Coached Forward and back · Real work
Glute bridge — bodyweight alone, 12–15 reps. Held back when you ask it to avoid floor work. Straightforward Forward and back · Easy day
Band good morning — a band, 3 × 15. Straightforward Forward and back · Real work
Band pull-through — a band, 3 × 15. Straightforward Forward and back · Real work
Banded hip thrust — a band, 3 × 15. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Banded RDL — a band, 3 × 12. Straightforward Forward and back · Real work
Nordic hamstring curl — bodyweight alone, 4 × 5, 5 sec down. Held back when you ask it to avoid floor work or deep knee flexion. Coached Forward and back · Costs you something From FIFA 11+ — football · evidence: strongCalled “Hamstrings, advanced” there. From Nordic hamstring protocol — football · evidence: contested
Single-leg glute bridge — bodyweight alone, 3 × 12 each side. Held back when you ask it to avoid floor work. Straightforward Forward and back, one side at a time · Real work
Slider hamstring curl — bodyweight alone, 3 × 10. Held back when you ask it to avoid floor work. Practised Forward and back · Costs you something From Nordic hamstring protocol — football · evidence: contestedSame eccentric emphasis, different implement. The trials used the partner-anchored version.
Hip hinge to wall — bodyweight alone, 3 × 12. Straightforward Forward and back · Easy day
Sumo deadlift — a full gym, 3–5 reps. Held back when you ask it to avoid heavy grip. Coached Forward and back · Costs you something
Deficit deadlift — a full gym, 4–6 reps. Held back when you ask it to avoid heavy grip. Coached Forward and back · Costs you something
Single-leg hip thrust — a full gym, 3 × 10 each side. Practised Forward and back, one side at a time · Costs you something
Back extension — a full gym, 3 × 12–15. Straightforward Forward and back · Real work
Reverse hyperextension — a full gym, 3 × 12. Straightforward Forward and back · Real work
Kettlebell single-arm swing — dumbbells, 5 × 10 each side. Held back when you ask it to avoid heavy grip. Coached Rotation, one side at a time · Costs you something
Landmine RDL — a full gym, 3 × 10. Held back when you ask it to avoid heavy grip. Practised Forward and back · Real work
Cable pull-through — a full gym, 3 × 15. Straightforward Forward and back · Real work

Strength · squat — quads, legs

Back squat — a full gym, 4–6 reps, starts at 50 kg. Coached Forward and back · Costs you something
Front squat — a full gym, 3–6 reps, starts at 35 kg. Coached Forward and back · Costs you something
Goblet squat — dumbbells, 8–12 reps, starts at 18 kg. Straightforward Forward and back · Real work
Leg press — a full gym, 8–12 reps, starts at 80 kg. Straightforward Forward and back · Real work
Bulgarian split squat — dumbbells, 8–12 each side, starts at 12 kg. Practised Forward and back, one side at a time · Costs you something
Walking lunge — dumbbells, 10–12 each side, starts at 12 kg. Straightforward Forward and back, one side at a time · Real work From FIFA 11+ — football · evidence: strongCalled “Walking Lunges” there.
Step-up — dumbbells, 8–12 each side, starts at 12 kg. Straightforward Forward and back, one side at a time · Real work
Bodyweight squat — bodyweight alone, 15–20 reps. Straightforward Forward and back · Easy day From FIFA 11+ — football · evidence: strongCalled “Squats with toe raise” there. The 11+ version adds a calf raise at the top.
Cossack squat — bodyweight alone, 6–8 each side. Held back when you ask it to avoid deep knee flexion. Practised Side to side, one side at a time · Costs you something
Deep ATG squat — a full gym, 5–8 reps, starts at 20 kg. Held back when you ask it to avoid deep knee flexion. Coached Forward and back · Costs you something
Banded squat — a band, 3 × 15. Straightforward Forward and back · Real work
Banded lateral walk — a band, 3 × 15 each way. Straightforward Side to side · Real work
Monster walk — a band, 3 × 20 steps. Straightforward Side to side · Real work
Band-resisted split squat — a band, 3 × 12 each side. Straightforward Forward and back, one side at a time · Real work
Pistol squat — bodyweight alone, 4 × 5 each side. Held back when you ask it to avoid deep knee flexion. Coached Forward and back, one side at a time · Costs you something
Shrimp squat — bodyweight alone, 3 × 6 each side. Held back when you ask it to avoid deep knee flexion. Coached Forward and back, one side at a time · Costs you something
Sissy squat — bodyweight alone, 3 × 10. Held back when you ask it to avoid deep knee flexion. Practised Forward and back · Costs you something
Wall sit — bodyweight alone, 3 × 45–60 sec. Straightforward Forward and back · Real work
Split squat, bodyweight — bodyweight alone, 3 × 12 each side. Straightforward Forward and back, one side at a time · Real work
Hack squat — a full gym, 8–12 reps. Straightforward Forward and back · Costs you something
Double kettlebell front squat — dumbbells, 5–8 reps. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Zercher squat — a full gym, 5–8 reps. Coached Forward and back · Costs you something
Lateral lunge — dumbbells, 3 × 10 each side. Practised Side to side, one side at a time · Costs you something
Curtsy lunge — dumbbells, 3 × 10 each side. Practised Rotation, one side at a time · Real work
Reverse lunge — dumbbells, 3 × 10 each side. Straightforward Forward and back, one side at a time · Real work
Lateral step-down — a full gym, 3 × 10 each side. Held back when you ask it to avoid deep knee flexion. Practised Side to side, one side at a time · Costs you something
Belt squat — a full gym, 8–12 reps. Straightforward Forward and back · Real work
Sled push — a full gym, 6 × 20 m. Straightforward Forward and back · Costs you something
Heavy slow leg press — a full gym, 4 × 6, 3 sec up and 3 sec down. Straightforward Forward and back · Costs you something From Heavy Slow Resistance — sports medicine · evidence: moderate
Heavy slow split squat — dumbbells, 4 × 6 each side, 3 sec down. Held back when you ask it to avoid deep knee flexion. Practised Forward and back, one side at a time · Costs you something From Heavy Slow Resistance — sports medicine · evidence: moderate

Strength · push — chest, shoulders, triceps

Barbell bench press — a full gym, 4–6 reps, starts at 45 kg. Practised Forward and back · Costs you something
Dumbbell bench press — dumbbells, 8–12 reps, starts at 18 kg. Straightforward Forward and back · Real work
Incline dumbbell press — dumbbells, 8–12 reps, starts at 14 kg. Straightforward Forward and back · Real work
Overhead press — a full gym, 5–8 reps, starts at 30 kg. Held back when you ask it to avoid overhead loading. Practised Forward and back · Costs you something
Dumbbell shoulder press — dumbbells, 8–12 reps, starts at 12 kg. Held back when you ask it to avoid overhead loading. Straightforward Forward and back · Real work
Push-up — bodyweight alone, 10–20 reps. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Loaded push-up — dumbbells, 8–12 reps, starts at 10 kg. Held back when you ask it to avoid floor work. Straightforward Forward and back · Costs you something
Dip — a full gym, 6–10 reps. Practised Forward and back · Costs you something
Cable fly — a full gym, 12–15 reps, starts at 12 kg. Straightforward Rotation · Real work
Pike push-up — bodyweight alone, 6–10 reps. Held back when you ask it to avoid floor work or overhead loading. Practised Forward and back · Costs you something
Band chest press — a band, 3 × 15. Straightforward Forward and back · Real work
Band overhead press — a band, 3 × 15. Held back when you ask it to avoid overhead loading. Straightforward Forward and back · Real work
Band-resisted push-up — a band, 3 × 12. Held back when you ask it to avoid floor work. Straightforward Forward and back · Costs you something
Single-arm band press — a band, 3 × 12 each side. Practised Rotation, one side at a time · Real work
Archer push-up — bodyweight alone, 3 × 6 each side. Held back when you ask it to avoid floor work. Coached Side to side, one side at a time · Costs you something
Diamond push-up — bodyweight alone, 3 × 10. Held back when you ask it to avoid floor work. Straightforward Forward and back · Costs you something
Decline push-up — bodyweight alone, 3 × 12. Held back when you ask it to avoid floor work. Straightforward Forward and back · Costs you something
Pseudo-planche push-up — bodyweight alone, 3 × 6. Held back when you ask it to avoid floor work. Coached Forward and back · Costs you something
Weighted dip — a full gym, 4–6 reps. Practised Forward and back · Costs you something
Single-arm dumbbell bench press — dumbbells, 6–8 each side. Practised Rotation, one side at a time · Costs you something
Close-grip bench press — a full gym, 6–8 reps. Practised Forward and back · Costs you something
Incline barbell press — a full gym, 5–8 reps. Practised Forward and back · Costs you something
Landmine press — a full gym, 3 × 10 each side. Practised Rotation, one side at a time · Real work
Half-kneeling overhead press — dumbbells, 3 × 8 each side. Held back when you ask it to avoid overhead loading. Practised Forward and back, one side at a time · Real work
Push press — a full gym, 3 × 5. Held back when you ask it to avoid overhead loading. Coached Forward and back · Costs you something
Machine chest press — a full gym, 10–12 reps. Straightforward Forward and back · Real work
Cable crossover, low to high — a full gym, 3 × 15. Straightforward Rotation · Real work

Strength · pull — back, biceps

Pull-up — a full gym, 5–8 reps. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Chin-up — a full gym, 5–8 reps. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Weighted pull-up — a full gym, 3–6 reps, starts at 5 kg. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Lat pulldown — a full gym, 8–12 reps, starts at 40 kg. Straightforward Forward and back · Real work
Barbell row — a full gym, 6–10 reps, starts at 40 kg. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Dumbbell row — dumbbells, 8–12 each side, starts at 20 kg. Straightforward Forward and back, one side at a time · Real work
Cable row — a full gym, 8–12 reps, starts at 40 kg. Straightforward Forward and back · Real work
Inverted row — a full gym, 10–15 reps. Straightforward Forward and back · Real work
Face pull — a band, 12–20 reps, starts at 15 kg. Straightforward Forward and back · Easy day
Band pull-apart — a band, 15–20 reps. Straightforward Side to side · Easy day
Band row, seated — a band, 3 × 15. Straightforward Forward and back · Real work
Band lat pulldown — a band, 3 × 15. Held back when you ask it to avoid overhead loading. Straightforward Forward and back · Real work
Band straight-arm pulldown — a band, 3 × 15. Straightforward Forward and back · Real work
Single-arm band row — a band, 3 × 12 each side. Straightforward Rotation, one side at a time · Real work
Towel row, under a table — bodyweight alone, 3 × 12. Held back when you ask it to avoid floor work or heavy grip. Straightforward Forward and back · Real work
Doorway isometric row — bodyweight alone, 3 × 20 sec each side. Held back when you ask it to avoid heavy grip. Straightforward Forward and back, one side at a time · Real work
Prone swimmers — bodyweight alone, 3 × 30 sec. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Superman hold — bodyweight alone, 3 × 30 sec. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Archer pull-up — a full gym, 3 × 4 each side. Held back when you ask it to avoid heavy grip. Coached Side to side, one side at a time · Costs you something
Chest-supported row — a full gym, 8–12 reps. Straightforward Forward and back · Real work
Pendlay row — a full gym, 5–8 reps. Held back when you ask it to avoid heavy grip. Coached Forward and back · Costs you something
Meadows row — a full gym, 3 × 10 each side. Held back when you ask it to avoid heavy grip. Practised Rotation, one side at a time · Costs you something
Single-arm cable row, rotating — a full gym, 3 × 12 each side. Practised Rotation, one side at a time · Real work
Straight-arm pulldown — a full gym, 3 × 15. Straightforward Forward and back · Real work
Scapular pull-up — a full gym, 3 × 8. Held back when you ask it to avoid heavy grip or overhead loading. Practised Forward and back · Real work
Shrug — dumbbells, 3 × 12. Held back when you ask it to avoid heavy grip. Straightforward Forward and back · Real work

Strength · accessory

Lateral raise — dumbbells, 12–15 reps, starts at 7 kg. Straightforward Side to side · Real work
Biceps curl — dumbbells, 10–15 reps, starts at 10 kg. Straightforward Forward and back · Real work
Triceps extension — dumbbells, 10–15 reps, starts at 12 kg. Straightforward Forward and back · Real work
Calf raise — bodyweight alone, 12–20 reps, starts at 20 kg. Straightforward Forward and back · Real work
Rear delt fly — dumbbells, 12–20 reps, starts at 7 kg. Straightforward Rotation · Real work
Band biceps curl — a band, 3 × 15. Straightforward Forward and back · Real work
Band triceps pressdown — a band, 3 × 15. Straightforward Forward and back · Real work
Band lateral raise — a band, 3 × 15. Straightforward Side to side · Real work
Band external rotation — a band, 3 × 15 each side. Straightforward Rotation, one side at a time · Easy day
Band wrist extension — a band, 3 × 20 each side. Held back when you ask it to avoid heavy grip. Straightforward Forward and back, one side at a time · Easy day
Band face-away curl — a band, 3 × 15. Straightforward Forward and back · Real work
Single-leg calf raise — bodyweight alone, 3 × 15 each side. Straightforward Forward and back, one side at a time · Real work
Tibialis raise — bodyweight alone, 3 × 20. Straightforward Forward and back · Real work
Wrist push-up, kneeling — bodyweight alone, 3 × 12. Held back when you ask it to avoid floor work or heavy grip. Practised Forward and back · Real work
Hammer curl — dumbbells, 10–15 reps. Straightforward Forward and back · Real work
Reverse curl — dumbbells, 12–15 reps. Held back when you ask it to avoid heavy grip. Straightforward Forward and back · Real work
Overhead triceps extension — dumbbells, 10–15 reps. Held back when you ask it to avoid overhead loading. Straightforward Forward and back · Real work
Cable lateral raise — a full gym, 3 × 15 each side. Straightforward Side to side, one side at a time · Real work
External rotation, cable — a full gym, 3 × 15 each side. Straightforward Rotation, one side at a time · Real work
Wrist roller — a full gym, 3 × 2 up and down. Held back when you ask it to avoid heavy grip. Straightforward Forward and back · Costs you something
Forearm pronation / supination — dumbbells, 3 × 15 each side. Held back when you ask it to avoid heavy grip. Straightforward Rotation, one side at a time · Real work
Copenhagen plank — a full gym, 3 × 25 sec each side. Practised Side to side, one side at a time · Costs you something From Adductor Strengthening Programme — football · evidence: moderateCalled “Copenhagen adduction, long lever” there.
Nordic curl, assisted — bodyweight alone, 3 × 6. Held back when you ask it to avoid floor work or deep knee flexion. Practised Forward and back · Costs you something From FIFA 11+ — football · evidence: strongCalled “Hamstrings, beginner” there. From Nordic hamstring protocol — football · evidence: contested
Seated calf raise — a full gym, 3 × 15. Straightforward Forward and back · Real work
Heavy slow calf raise — a full gym, 4 × 8, 3 sec up and 3 sec down. Straightforward Forward and back · Costs you something From Heavy Slow Resistance — sports medicine · evidence: moderate

Core

Plank — bodyweight alone, 30–60 sec. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work From FIFA 11+ — football · evidence: strongCalled “The Bench” there.
Side plank — bodyweight alone, 30–45 sec each. Held back when you ask it to avoid floor work. Straightforward Side to side, one side at a time · Real work From FIFA 11+ — football · evidence: strongCalled “Sideways Bench” there.
Hollow hold — bodyweight alone, 20–40 sec. Held back when you ask it to avoid floor work. Practised Forward and back · Costs you something
Hanging leg raise — a full gym, 8–12 reps. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Ab wheel rollout — a full gym, 6–10 reps. Held back when you ask it to avoid floor work. Practised Forward and back · Costs you something
Pallof press — a band, 10–12 each side. Straightforward Rotation, one side at a time · Real work
Russian twist — bodyweight alone, 12–16 each side. Held back when you ask it to avoid floor work. Straightforward Rotation, one side at a time · Real work
Suitcase carry — dumbbells, 30 m each side. Held back when you ask it to avoid heavy grip. Straightforward Side to side, one side at a time · Costs you something
Cable woodchop, high to low — a full gym, 3 × 12 each side. Practised Rotation, one side at a time · Costs you something
Cable woodchop, low to high — a full gym, 3 × 12 each side. Practised Rotation, one side at a time · Costs you something
Landmine rotation — a full gym, 3 × 10 each side. Practised Rotation, one side at a time · Costs you something
Medicine ball rotational throw — a full gym, 4 × 6 each side. Practised Rotation, one side at a time · Costs you something
Half-kneeling Pallof hold — a full gym, 3 × 25 sec each side. Practised Rotation, one side at a time · Costs you something
L-sit progression — a full gym, 4 × 15–25 sec. Coached Forward and back · Costs you something
Hollow rock — bodyweight alone, 3 × 20. Held back when you ask it to avoid floor work. Practised Forward and back · Costs you something
Bear crawl — bodyweight alone, 4 × 20 m. Held back when you ask it to avoid floor work. Straightforward Rotation · Costs you something
Side plank with hip dip — bodyweight alone, 3 × 12 each side. Held back when you ask it to avoid floor work. Practised Side to side, one side at a time · Costs you something From FIFA 11+ — football · evidence: strongCalled “Sideways Bench — raise and lower hip” there.
Overhead carry — dumbbells, 4 × 30 m each side. Held back when you ask it to avoid heavy grip or overhead loading. Practised Side to side, one side at a time · Costs you something
Weighted plank — dumbbells, 3 × 40 sec. Held back when you ask it to avoid floor work. Straightforward Forward and back · Costs you something
Reverse crunch — bodyweight alone, 3 × 15. Held back when you ask it to avoid floor work. Straightforward Forward and back · Real work
Banded anti-rotation hold — a band, 3 × 20 sec each side. Straightforward Rotation, one side at a time · Real work

Finisher · conditioning

Rower intervals — a full gym, 5 × 250 m, 1 min rest. Held back when you ask it to avoid heavy grip. Practised Forward and back · Costs you something
Assault bike sprints — a full gym, 6 × 20 sec hard, 40 sec easy. Straightforward Forward and back · Costs you something
Wall ball — a full gym, 3 × 15. Held back when you ask it to avoid overhead loading. Practised Forward and back · Costs you something
Kettlebell swings — dumbbells, 5 × 15, 30 sec rest. Held back when you ask it to avoid heavy grip. Coached Forward and back · Costs you something
Farmer’s carry — dumbbells, 4 × 40 m. Held back when you ask it to avoid heavy grip. Straightforward Side to side · Costs you something
Battle ropes — a full gym, 6 × 20 sec. Held back when you ask it to avoid heavy grip. Straightforward Forward and back · Costs you something
Burpees — bodyweight alone, 5 × 8. Held back when you ask it to avoid jumping and impact or floor work. Straightforward Forward and back · Costs you something
Mountain climbers — bodyweight alone, 4 × 40 sec. Held back when you ask it to avoid floor work. Straightforward Rotation · Real work
Jump rope — bodyweight alone, 5 × 1 min. Held back when you ask it to avoid jumping and impact. Straightforward Forward and back · Real work
Box jump — a full gym, 5 × 3, 90 sec rest. Held back when you ask it to avoid jumping and impact. Practised Forward and back · Costs you something From FIFA 11+ — football · evidence: strongCalled “Box Jumps” there.
Lateral bound — bodyweight alone, 4 × 6 each side. Held back when you ask it to avoid jumping and impact. Practised Side to side, one side at a time · Costs you something From FIFA 11+ — football · evidence: strongCalled “Lateral Jumps” there. The 11+ version is continuous for 30 seconds rather than sets of bounds.
Medicine ball slam — a full gym, 4 × 10. Held back when you ask it to avoid overhead loading. Straightforward Forward and back · Costs you something
Sled drag, backwards — a full gym, 5 × 25 m. Straightforward Forward and back · Costs you something
Ski erg intervals — a full gym, 6 × 30 sec hard, 30 sec easy. Held back when you ask it to avoid heavy grip. Straightforward Forward and back · Costs you something
Shuttle runs — bodyweight alone, 6 × 20 m there and back. Held back when you ask it to avoid jumping and impact. Straightforward Rotation · Costs you something
Kettlebell clean and press — dumbbells, 5 × 5 each side. Held back when you ask it to avoid heavy grip or overhead loading. Coached Forward and back, one side at a time · Costs you something
Bear crawl shuttle — bodyweight alone, 5 × 15 m. Held back when you ask it to avoid floor work. Straightforward Rotation · Costs you something
Dumbbell thruster — dumbbells, 4 × 10. Held back when you ask it to avoid overhead loading. Practised Forward and back · Costs you something
Jumping lunge — bodyweight alone, 4 × 10 each side. Held back when you ask it to avoid jumping and impact. Practised Forward and back, one side at a time · Costs you something
Rowing, steady — a full gym, 8 min at a conversational pace. Held back when you ask it to avoid heavy grip. Straightforward Forward and back · Real work

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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