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Page 24 of 56

Targets: Flexor Carpi Radialis (1.0)Flexor Carpi Ulnaris (1.0)
Setup: Barbell
Bench

Muscle Growth
Curl

Targets: Extensor Carpi Ulnaris (0.8)
Setup: Barbell
Bench

Muscle Growth
Extension

Also called Seated Band Row

Targets: Latissimus Dorsi (1.0)Rhomboid Major (0.8)Trapezius (0.7)
Setup: Tube Resistance Band with Handles
Long Loop Resistance Band

Muscle Growth
Strength
Row

Targets: Anterior Deltoid (0.9)Biceps Brachii Long Head (0.7)Biceps Brachii Short Head (0.7)Pectoralis Major Sternocostal Head (0.7)
Setup: No equipment

Flexibility
Stretch

Also called Machine Bench Press, Machine Chest Press

Targets: Pectoralis Major Sternocostal Head (1.0)Pectoralis Major Clavicular Head (0.8)
Setup: Selectorized Chest Press Machine

Muscle Growth
Press

Targets: Latissimus Dorsi (1.0)Rhomboid Major (0.7)
Setup: Cable Machine
Single D-Handle

Muscle Growth
Row

Also called Shoulder Rolls

Targets: Trapezius (0.8)Rhomboid Major (0.5)Serratus Anterior (0.5)
Setup: No equipment

Mobility
Scapular Control
Dynamic Mobility

Targets: Infraspinatus (0.9)Teres Minor (0.8)Posterior Deltoid (0.5)
Setup: Dowel

Flexibility
Stretch

Targets: Infraspinatus (0.8)Teres Minor (0.8)Posterior Deltoid (0.7)
Setup: No equipment

Flexibility
Stretch

Also called Cross-Body Shoulder Stretch

Targets: Posterior Deltoid (1.0)
Setup: No equipment

Flexibility
Stretch

Targets: External Oblique (1.0)Internal Oblique (0.9)
Setup: No equipment

Muscle Growth
Lateral Flexion
Progression linked

Also called Side-to-Side Leg Swings

Targets: Adductor Longus (0.7)Gluteus Medius (0.7)Adductor Magnus (0.6)Gluteus Minimus (0.5)
Setup: No equipment

Mobility
Abduction
Adduction

Targets: Adductor Longus (1.0)Adductor Magnus (0.9)Gracilis (0.8)
Setup: No equipment

Flexibility
Stretch

Targets: Trapezius (0.8)Sternocleidomastoid (0.5)
Setup: No equipment

Flexibility
Stretch

Targets: Gluteus Medius (1.0)External Oblique (0.8)Gluteus Maximus (0.8)Internal Oblique (0.8)
Setup: Mini Loop Band

Stability
Abduction
Rotation

Targets: Gluteus Medius (1.0)External Oblique (0.8)Internal Oblique (0.8)Gluteus Minimus (0.7)
Setup: No equipment
Mini Loop Band

Stability
Abduction
Brace
Progression linked

Targets: Rectus Femoris (1.0)Vastus Lateralis (0.9)Vastus Medialis (0.9)
Setup: No equipment

Flexibility
Stretch

Targets: Latissimus Dorsi (0.7)Pectoralis Major Sternocostal Head (0.7)Pectoralis Major Clavicular Head (0.7)External Oblique (0.5)
Setup: No equipment

Mobility
Rotation
Dynamic Mobility

Targets: Gluteus Maximus (1.0)
Setup: No equipment

Stability
Strength
Bridge
Progression linked

Also called SA Cable Front Raise

Targets: Anterior Deltoid (1.0)
Setup: Cable Machine
Single D-Handle

Muscle Growth
Raise

Also called SL Dumbbell Hip Thrust

Targets: Gluteus Maximus (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Strength
Bridge

Targets: Rectus Abdominis (1.0)
Setup: No equipment

Muscle Growth
Strength
Axial Flexion
Progression linked

Also called Lateral Skater Jump, Side-to-Side Skater Jump

Targets: No primary target listed
Setup: No equipment

Agility
Power
Jump

Targets: Trapezius (1.0)
Setup: Smith Machine

Muscle Growth
Shrug

Catalog release 2026-10-07-chart-codification-v1

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