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Exercise Library

Because of our focus on real functional strength and bodyweight strength, we categorize exercises a little bit different than most of the fitness world.  The most common way that exercises are categorized is by body part or muscle group worked.  

However, since we are interested in real life applicable functional strength, our primary purpose is actual function of the body rather than isolating it into its separate parts.  The body works as an integrated whole and its parts function very interdependently to achieve real life movement and carry out our goal of true genuinely useful strength.

Since real life consists of real movement, our philosophy revolves completely around realistic movements that are truly functional and applicable to real life. For this reason, we divide our exercise categories by Function rather than by Muscle Group.  

​Squatting, pushing, pulling, jumping, etc each require multiple muscle groups to perform and the idea of separating these in an unnatural and non functional way is very unappealing to us as it is unproductive in regards to our goal of truly real applicable functional strength and bodyweight strength.

Upper Body

Push

Vertical Push
Military Press (barbell)
Military Press (kettlebells)
Behind Neck Press (middle grip)
Behind Neck Press (clean grip)
Behind Neck Press (snatch grip)
Overhead Dumbbell Press (seated)
Overhead Dumbbell Press (standing)
One-arm Military Press (barbell)
One-arm Military Press (dumbbell)
One-arm Military Press (kettlebell)
Arnold Press (standing)
Arnold Press (seated)
Horizontal Push
Pushups
Bar Pushups
Bench Pushups
Knee Pushups
Dips (parallel bars)
Dips (straight bar)
Dips (rings)
Decline Barbell Press
Decline Dumbbell Press
One-arm Pushups

One-arm Dumbbell Bench Press
One-arm Incline Dumbbell Press
Bench Press (barbell)
Bench Press (dumbbell)
Incline Bench Press (barbell)
Incline Dumbbell Press
One-arm Pushups
One-arm Bench Pushups
One-arm Bar Pushups
Incline Pushups

Pull

Vertical Pull (down)
Wide Grip Pull-ups (overhand)
Medium Grip Pull-ups (overhand)
Close Grip Pull-ups (overhand)
Medium Grip Chin-ups (underhand)
Close Grip Chin-ups (underhand)
Parallel Grip Chin-ups
One-arm Chin-ups
One-arm Chin-ups (cheating)
Dumbbell Pullovers (crossbench)
Dumbbell Pullovers (decline)
Dumbbell Pullovers (hanging)
Barbell Pullovers
​
Wide Grip Pulldowns


Vertical Pull (up)
Upright Rows (barbell)
Upright Rows (dumbbell one-arm)
Upright Rows (dumbbell two-arm)
Rope Cable Upright Row
​
Horizontal Pull
Bent Rows (barbell)
Incline Dumbbell Rows
Hanging Rows (barbell)
Hanging Rows (rings)
T Bar Rows
One-arm Dumbbell Rows
Renegade Row
Suspended Bench Row

Hips and Core (abs)

Hip Flexion
Sit-ups (no foothold)
Sit-ups (with foothold)
Sit-ups (Incline)
Sit-ups (hanging)
Hanging Knee Raise
Hanging Leg Raise
Hanging One-knee Raise
Hanging One-leg Raise
Hip Extension
Good Mornings (straight leg)
Good Mornings (bent knee)
Stiff Leg Deadlift (clean grip)
Stiff Leg Deadlift (snatch grip)
Hyper Extension (45 degrees)
Hyper Extension (horizontal)
Windmills (one-arm)
Windmills (two-arm)
Hip Thrusts
Spinal Flexion
Crunches
Reverse Crunches
Incline Reverse Crunches
Ball Crunches

Bosu Ball Crunches
Bosu Ball Crunch w/knee ups
Rockups
Spinal Stabilization
Plank (floor)
Plank (on swiss ball)
Pushup Position (floor)
Plank (bosu ball)
Pushup Position (bosu ball)

Total Body Strength

Squat
Back Squat
Front Squat
Pistol Squat (leg up)

Pistol Squat (leg down)
Overhead Squat
Overhead Pistol Squat
Split Squat (barbell)

Split Squat (dumbbell)
Leg Press
Leg Press (one-leg)
Ball Squat



Pick Up
Deadlift (clean grip)
Deadlift (snatch grip)
Deadlift (sumo style)
One-arm Deadlift (dumbbell)
One-arm Deadlift (barbell)
Deadlift (2 inch fat bar)
Deadlift (3 inch fat bar)
Deficit Deadlift (clean grip)
Deficit Deadlift (snatch grip)
Deficit Deadlift (sumo style)
Lunge/Step Up
Stepping Lunges (barbell)
Stepping Lunges (dumbbell)
Walking Lunges (barbell)
Walking Lunges (dumbbell)
Step Ups (barbell)
Step Ups (dumbbell)
Side Lunges
Crossover Lunge

Reverse Lunges

Other
Turkish Getup (kettlebell)
Turkish Getup (dumbbell)
Half Turkish Getup (kettlebell)
Half Turkish Getup (dumbbell)
Bent Press (kettlebell)
Bent Press (dumbbell)
Bent Press (barbell)
Ball Jack Pushup

Total Body Power

Clean (from floor)
Clean (from blocks below knee)
Clean (from blocks above knee)
Clean (hang below knee)
Clean (hang above knee)
Power Clean (from floor)
Power Clean (hang below knee)
Power Clean (hang above knee)
Jerk (split)

Clean and Jerk
Clean and Jerk (from blocks below knee)
Clean and Jerk (from blocks above knee)
Clean and Jerk (hang below knee)
Clean and Jerk (hang above knee)

Power Clean and Jerk from Blocks (below knee)
Power Clean and Jerk from Blocks (above knee)
Power Clean and Jerk (hang below knee)
Power Clean and Jerk (hang above knee)
Snatch (from floor)
Snatch (from blocks below knee)
Snatch (from blocks above knee)
Snatch (hang below knee)
Snatch (hang above knee)
Power Snatch (from floor)
Power Snatch (from blocks below knee)
Power Snatch (from blocks above knee)
Power Snatch (hang below knee)
Power Snatch (hang above knee)

Dumbbell Snatch
Dumbbell Clean
Dumbbell Jerk (split)
Dumbbell Jerk (power)
Power Chin-ups
Muscle Ups

Plyo Pushups
Kettlebell Swings (two-hand)
Kettlebell Swings (one-hand)
Kettlebell Clean (two-hand)
Kettlebell Clean (one-hand)
Kettlebell Snatch (two-hand)
Kettlebell Snatch (one-hand)

Speed and Explosiveness

Jumping Power
Broad Jumps
Box Jumps (for height)
Vertical Jumps
Lunge Jumps


Acceleration Speed
20 yard dash
30 yard dash
40 yard dash
Double Scissors Jump

Recoil Power
Depth Jumps
Bounding
Lateral Bounding
Bag Jumps


Agility
High Knees
Butt Kicks
Carioca
Side Shuffle
Back Pedal
Backward Run

Balance

Bosu Ball Squats (face down) 
Bosu Ball Squats (face up)
Overhead Bosu Ball Squats (face down)
Overhead Bosu Ball Squats (face up)

Swiss Ball Stand
Swiss Ball Squats
Bosu Split Squats (front foot on bosu)

Pistols on bosu (face down)
Pistols on bosu (face up)
Balance Board Stand
Balance Board Squats
Balance Board Upright Rows
Balance Board Curls

Conditioning

Mountain Climbers
Burpees
Jump Rope
Squat Jumps
Tuck Jumps

Medicine Ball Slams
Grasshoppers
Stairs
Hill Sprints
Treadmill Sprints
Crab Walk
Bodyweight Squats

Bear Crawl
Sledgehammer Swings
Kettlebell Swings (high rep)
Wall Burpees
Kettlebell Assault
Bodyweight Lunges

Monkey Bars (regular)
Monkey Bars (skipping)
Monkey Bars (pops)
Monkey Bars (360's)
Monkey Bars (backwards)
Monkey Bars (sides)

Isolation

We do recognize the need to sometimes use isolation exercises when they are needed to re-balance any imbalances that the body may have developed that are causing it to not function at its true potential and are preventing it from achieving truly functional strength and competent bodyweight strength. However, once the imbalance is corrected, continuing to use isolation movements would have a high probability of creating a new imbalance in the opposite direction of the initial imbalance.
Triceps
Lying Tricep Extension
Standing French Press
Tricep Cable Pushdown
​
Tricep Rope Pushdowns
Incline Dumbbell Tricep Extension
​Flat Dumbbell Tricep Extensions
Forearms
Wrist Curls
Reverse Wrist Curls
Standing Wrist Curls

Delts
Side Laterals
Rear Laterals
​Rear Laterals on Low Incline
Front Raises

External Rotation
Internal Rotation
Biceps
Incline Dumbbell Curls
Incline Dumbbell Curls (hammer)
Preacher Curls
Reverse Curls
Standing Barbell Curls
Concentration Curls
​
Rope Cable Curls
Traps
Barbell Shrugs
Dumbbell Shrugs
Quads
Leg Extensions
Sissy Squats
Calves
​Standing Calf Raise
​
Hamstrings
Leg Curls
Chest
Flyes (flat)
Flyes (incline)
Flyes (decline

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  • Home
  • Exercises
  • Flexibility
    • Roll Hamstring on Medicine Ball
    • Foam Roll Calf
    • Foam Roll IT Band
    • Foam Roll Tibialis
    • Foam Roll Peroneal
    • Foam Roll Lats
    • Foam Roll Quad
    • Foam Roll Inner Thigh
    • Roll Piriformis on Lacrosse Ball
  • Learn
    • About Us
    • Articles
    • Newsletter
    • Blog
  • Results
  • Rates
    • Free Training