LEAN PERFORMANCE ACADEMY EXERCISE LIBRARY

WARM-UP

CORRECTIVE

Dead Bug 151346403 Dead Bug

Piriformis Stretch 151349645 Piriformis Strectch
Half-Kneeling Hip Flexor Stretch with Rotation 151349681 Hamstring Stretch Staitc
Adductor Stretch Static 151349678 Adductor Stretch Static
Standing Wall Soleus Stretch 151349672 Standing Wall Soleus Stretch
Standing Heel to Butt Quad/Hip Stretch 151349679 Standing Heel to Butt Quad/Hip Stretch
Side Leaning Wall IT Band Stretch 151349674 Side Leaning Wall IT Band Stretch
Prayer Squat 151349649 Prayer Squat
Prisoner Squat 151349648 Prisoner Squat
Overhead Squat (tubing) 151349640 Overhead Squat
Half-Kneeling Hip Flexor Stretch with Rotation 151349623 Half-keeling Hip Flexor Stretch with Rotation
Kneeling Thoracic Spine Rotation 151349633 Kneeling Thoracic Spine Rotation
Side Lying Leg Raise 151349658 Side Lying Leg Raise
Scapular Push Up 151349654 Scapular Pushup
Kneeling Rock Back (groin) 151349638 Kneeling Rockback
Foam Roll Series 151346408 Foam Roll Series

MOBILITY

Half-Kneeling Hip Flexor with Ankle Mobility 151349621 Half Keeling Hip Flexor Sretch with Ankle Mobility
Half-Kneeling Thoracic Spine Rotation 151349620 Half Keeling Thotacic Spine Rotation
World's Greatest Stretch 151349690 World's Greatest Stretch
Walking Hamstring Stretch 151349687 Walking Hamstring Stretch
Toe Touch to Squat 151349689 Toe Touch to Squat
Toe Touch to Squat Arms Overhead to Stand 151349689 Toe Touch to Squat
Supine Floor Slide (Shoulder) 151346407 Supine Floor Slide
Standing Wall Slide (Shoulder) 151349676 Standing Wall Slide
Sumo Squat to Hold 151349682 Sumo Squat to Hold
Standing Wall Ankle Mobility 151346398 Standing Wall Ankle Mobility
Wall Hip Swing (Lateral for Groin) 151349628 Wall Hip Swing - Lateral
Wall Hip Swing (Forward for Hips) 151349627 Wall Hip Swing - Forward
Quadruped Hip Circle 151349651 Quadruped Hip Circle
Quadruped Thoracic Spine Extension and Flexion 151349685 Quadruped Thoracic Spine Extension and Flexion
Scorpion 151349657 Scorpion
Iron Cross 151349625 Iron Cross
Around the World (Shoulder) 151346399 Around the World
Forearm Wall Slider 151346406 Forearm Wall Slider
Side Lying Windmill 151349656 Side Lying Windmill
Supine Bridge with Alternate Reach 151349680 Supine Bridge with Alternate Reach
Knee Break with Ankle Mobilization 151349631 Knee Break with Ankle Mobilization
Cuban Press 153064211 Cuban Press
Kettlebell Arm Bar 153064212 Kettlebell Arm Bar
Shin Box 153064216 Shin Box
Triangle 153064217 Triangle
Bretzel 153064209 Bretzel
ACTIVATION

Band Pull Apart 151349655 Band Pull Apart

Monster Band Walking 151349642 Monster Band Walking
Lateral Band Walking 151349636 Lateral Band Walking
Single-Leg Deadlift Both Legs 151349662 Single Leg Romanian Deadlift
Walking Knee Hug 151349688 Walking Knee Hug
Glute Bridge 151349622 Glute Bridge
Single-Leg Glute Bridge 151349622 Glute Bridge
Fire Hydrant 151346402 Fire Hydrant
Single-Leg Raise 151349661 Single Leg Raise
Hip Circle 151349651 Quadruped Hip Circle
Superman 151349684 Superman
Snow Angel 151478930 Snow Angel

DYNAMIC

Alternate Lateral Lunge with Overhead reach 151346394 Alternating Lateral Lunge with Overhead Reach
Pull Back Butt Kick to Lunge with Overhead Reach 151349653 Pull Back Butt Kick to Lunge with Overhead Reach
Bear Crawl 151344062 Bear Crawl
Walking Lunge Overhead Reach 151346394 Alternating Lateral Lunge with Overhead Reach
Spider 151349677 Spider
Frog 151346397 Frog
Rabbit 151349652 Rabbit
Tiger 151349686 Tiger
Chimp 151346401 Chimp
Gorilla 151349619 Gorilla
Inchworm 151349629 Inchworm
Spider Lunge 151349673 Spider Lunge
Snail 151349670 Snail
Suicide
Short Sprint
Side Shuffle 151349660 Side Shuffle
Back Peddle 151346396 Back Peddle
High Knees 151349626 High Knees
Power Skip 151349644 Power Skip
Wide Out 151349691 Wide Out
Gate Swing 151349618 Gate Swing
Jumping Jacks 151349632 Jumping Jacks
Fling Jump 151346405 Fling Jump
Seal Jump 151349659 Seal Jump
Low Pogo 151349635 Low Pogo
High Pogo 151349630 High Pogo
Carioca 151346404 Carioca

CORE TRAINING

CORE ANTI EXTENSION

3-Point Plank 151346395 3-Point Plank
Half-Kneeling Cable/Band Chop 151365437 Half Kneeling Cable Rotation
Medicine Ball Overhead Toss 151349643 Medicine Ball Overhead Toss
Rotational Ball Slam 151349650 Rotational Ball Slams
Medicine Ball Rotational Wall Throw 151366451 Medicine Ball Rotational Wall Throw
Plank 151349647 Plank
Feet-Elevated Plank 151365427 Elevated Plank
TRX Plank 151366470 TRX Plank
Reverse Crunch 151366446 Reverse Crunch
Reverse Crunch 151366446 Reverse Crunch
Rollout Progression 151349675 Rollout Progression
TRX Fallout 151366467 TRX Fallout
TRX Flutters 151366468 TRX Flutters
Kettlebell Turkish Get Ups 151366474 Kettlebell Turkish Get Up
Half-Turkish Get Ups 151366474 Kettlebell Turkish Get Up

CORE ANTI ROTATION

Band Pallof Press 151364595 Band Pallof Press

Pallof Press ISO Hold 151365443 Pallof Press ISO Hold
Pallof Press 151365416 Pallof Press
Side Plank from Knees 151366450 Side Plank from knees
Side Plank 151366458 Side Plank
Wide Stance Anti-Rotation Chip with Rope 151366475 Wide Stance

CORE ANTI LATERAL FLEXION

Farmer's Walk 151365422 Farmer's Walk

Single-Arm Farmer's Walk 151365459 Single Arm Farmer's Walk
Offset Load Kettlebell/Dumbbell Farmer's Walk 151365458 Offset Farmer's Walk
Overhead Farmer's Walk 151365460 Overhead Farmer's Walk
Side-Plank + Row 151366453 Side Plank + Row
TRX Side Plank
Suitcase Deadlift 151366463 Suitcase Deadlift
Waiter Walk 151366476 Waiter Walk
Windmill 151366473 Windmill

CORE STRENGTH

Medicine Ball Crunch 151365456 Medicine Ball Crunch

Leg raise 151365455 Leg raise
V Ups 151366471 V-Ups
Alternate V Ups 151364594 Alternate V-Up
Medicine Ball Russian Twist 151366449 Medicine Ball Russian Twist
Knee Grabs 151354453 Knee Grabs
Medicine Ball Toe Touches 151366466 Medicine Ball Toe Touches
Straight Leg Sit Ups 151366464 Straight Leg Sit Ups
Flutter Kicks 151365435 Flutter Kicks
Scissor Kicks 151366452 Scissor Kicks
Bicycle Crunches 151364598 Bicycle Crunches
Hanging Leg Raises 151365436 Hanging Leg Raises
Stability Ball Crunches 151366460 Stability Ball Crunches
Hanging Toes to Bar 151366465 Hanging Toes to Bar
Hanging Knees to Elbows 151365452 Hanging Knees to Elbows
Knee Ups on Bench 151365451 Knee Ups on Bench
Cable Rotations 151365415 Cable Rotations
Stability Ball Tucks 151366462 Stability Ball Tucks
Stability Ball Pikes 151366461 Stability Ball Pikes

POWER DEVELOPMENT

Clean 152122961 Clean

Power Cleans 152123000 Power Cleans
Hang Cleans 152122983 Hang Cleans
Jump Shrugs 151365449 Jump Shrugs
Kettlebell Deadlift to High Pull 151365447 Kettlebell Deadlift to High Pull
Kettlebell Squat to Upright Row 151366455 Kettlebell Squat to Upright Row
Jump Squats 151365446 Jump Squats
Medicine Ball Rotational Throws 151366451 Medicine Ball Rotational wall Throws
Broad Jump 151364603 Broad Jump
Vertical Jump 151366472 Vertical Jump
Ice Skater 151365438 Ice Skater
Ball Slams 151364597 Ball Slams
Rotational Ball Slams 151349650 Rotational Ball Slams
Medicine Ball Chest Passes 151365417 Medicine Ball Chest Passes
Barbell Push Press 152122951 Barbell Push Press
Dumbbell Push Press 152122964 Dumbbell Push Press
Barbell High Pull 151364596 Barbell High Pull
Dumbbell High Pull 151365418 Dumbbell High Pull
Barbell Clean Pull 151365440 Hang Pull
Single-Leg Bounds 151366454 Single Leg Bounds
Single-Arm Dumbbell Snatch 151365420 Single Arm Dumbbell Snatch

ENERGY SYSTEMS TRAINING

Stability Ball Atomic Crunches 151366459 Stability Ball Atomic Crunches

Slider Atomic Crunches 151366456 Slider Atomic Crunches
TRX Atomic Crunches 151366469 TRX Atomic Crunches
Sliders Body Saw 151364601 Sliders Body Saw
TRX Body Saw 151364600 TRX Body Saw
Burpee 151364602 Burpee
Squat Thrust 151366457 Squat Thrust
Kettlebell Clean 151365442 Kettlebell Clean
Dumbbell Reverse Lunge with Singe Arm Press 151365421 Dumbbell Reverse Lunge with Singe Arm Press
Half-Turkish Get-up to Bridge 151366474 Kettlebell Turkish Get Up
Turkish Get-up 151366474 Kettlebell Turkish Get-up
Inchworm 151349629 Inchworm
Inchworm with Spiderman 151365439 Inchworm with Spiderman
Landmine Rainbows 151365454 Landmine Rainbows
Mountain Climbers 151365457 Mountain Climbers
Lying Windshield Wiper 153064214 Lying Windshield Wiper
Plank Jack 151365414 Plank Jack
Prone Slider Alligator 151480410 Prone Slider Alligator
Renegade Row 151480387 Renegade Row
Dumbbell Squat to Press 152122968 Dumbbell Squat to Press
Kettlebell Squat to Press 152122990 Kettlebell Squat to Press
Barbell Squat to Press 152122952 Barbell Squat to Press
TRX Pike 151480409 TRX Pike
TRX Push-up Pike 151480411 TRX Push-up Pike
Rope Jacks 151480389 Rope Jacks
Rope Waves 151480390 Rope Waves
Rope Slams 151480391 Rope Slams
Sled Pull 151480395 Sled Pull
Sled Push 154180399 Sled Push
Sprints
Suicides
High Knees 151349626 High Knees
Medicine Ball Rotation Throws 151366451 Medicine Ball Rotation wall Throws
Overhead Lunges 151480382 Overhead Lunges

HIP DOMINANT

Kettlebell Deadlift 151480376 Kettlebell Deadlift

Double Kettlebell Deadlift 151480364 Double Kettlebell Deadlift
Trap Bar Deadlift 151480408 Trap Bar Deadlift
Low Grip Trap Bar Deadlift 151480375 Low Grip Trap Bar Deadlift
Barbell Deadlift 151480360 Barbell Deadlift
Barbell Deadlift from Deficit 151480357 Barbell Deadlift from Deficit
Snatch Grip Deadlift 151480400 Snatch Grip Deadlift
Glute Ham Raises 151480372 Glute Ham Raises
Double Kettlebell High Pull 151480368 Double Kettlebell High Pull
Barbell High Pull 151364596 Barbell High Pull
Kettlebell Romanian Deadlift 151480377 Kettlebell Romanian Deadlift
Barbell Romanian Deadlift 151480359 Barbell Romanian Deadlift
Snatch Grip Romanian Deadlift 151480358 Snatch Grip Romanian Deadlift
Single-Arm Dumbbell Snatch 151365420 Single-Arm Dumbbell Snatch
Sumo Deadlift 151480401 Sumo Deadlift
Kettlebell Swing 151480380 Kettlebell Swing
Single-Arm Kettlebell Swing 151480392 Single-Arm Kettlebell Swing
Slider Leg Curls 151480379 Slider Leg Curls
Stability Ball Leg Bridge 151480396 Stability Ball Leg Bridge
Stability Ball Leg Bridge Abducted 151480397 Stability Ball Leg Bridge Abducted

BICEPS

Barbell Curls 151480361 Barbell Curl

Dumbbell Hammer Curls 151480371 Dumbbell Ham Curls
Cable Curls 153064208 Cable Curls
Rope Curls 151480385 Rope Curls
Dumbbell Curls Seated 153064215 Dumbbell Curls Seated
Incline Dumbbell Curls 151480373 Incline Dumbbell Curls
Band Curls 151480356 Band Curls
Close Grip Dumbbell/Barbell Bench 151480365 Close Grip Bench Press
Reverse Curls 151480384 Reverse Curls

TRICEPS

Triceps Press Down 151480402 Tricep Pressdown

Rope Press Down 151480388 Rope Pressdown
Lying Dumbbell Extension 151480386 Lying Dumbbell Extension
Lying Barbell Extension 151480394 Lying Barbell Extension
Single-Arm Cable Kickback 151480393 Single Arm Cable Kickback
Overhead Rope Extension 151480383 Overhead Rope Extension
Bench Dip 151480363 Bench Dip'
Dips 151480366 Dips

SCAPULAR

IYT Bench 151365444 I-Y-T on Bench

IYT 151480374 I-Y-T
Face Pull 151365424 Face Pull
Snow Angel 151478930 Snow Angel

ROTATOR CUFF

Side-Lying External Rotation 151366448 Side Lying External Rotation

External Rotation on Knee 151365426 External Rotation on Knee
External Rotation at 90 degrees 151365423 External Rotation
Internal/External Rotation with Bands 151365423 External Rotation

QUAD DOMINANT

Barbell Front Squat 152122947 Barbell Front Squat

Barbell Back Squat 152122943 Barbell Back Squat
Safety Bar Squat 152123013 Safety Bar Squat
Kettlebell Goblet Box Squat 152122978 Kettlebell Goblet Box Squat
Dumbbell Front-Loaded Box Squat 153064210 Dumbbell Front Loaded Box Squat
Barbell Front-Loaded Box Squat 153064213 Barbell Front Loaded Box Squat
Isometric Wall Sit 152122989 Isometric Wall Sit
Bodyweight Squat
Kettlebell Goblet Squat 152122979 Kettlebell Goblet Squat
Double Kettlebell Front Squat 152122957 Double Kettlebell Goblet Squat
Dumbbell/Kettlebell Squat to Press 152122990 Kettlebell Squat to Press
Barbell Squat to Press 151480362 Barbell Squat to Press
Offset Kettlebell Front Squat 152122996 Offset Kettlebell Goblet Squat

VERTICAL PULL

Band-Assisted Chins 152122939 Band Assisted Pullup

Chin-ups/Pull-ups 152122954 Chinup
Wide Grip Pull-up 152123050 Wide Grip Pullup
Weighted Chins/Pull-ups 152123048 Weighted Pullups
Reverse Grip Pulldowns 152123006 Reverse Grip Pulldown
Vertical Band Pulldown 152123045 Vertical Band Pulldow
Lat Pulldowns Wide 152123001 Lat Pulldowns Wide
Lat Pulldowns Close 152122998 Lat Pulldowns Close

VERTICAL PRESS

Seated Barbell Shoulder Press 152123007 Seated Shoulder Press with Barbell
Landmine Shoulder Press 152122993 Landmine Shoulder Press
Dumbbell /Kettlebell Push Press 152122964 Dumbbell Push Press
Single-Arm Dumbbell Push Press 152123011 Single Dumbbell Push Press
Single-Arm Kettlebell Push Press 152123012 Single Kettlebell Push Press with Arm
Barbell Push Press 152122951 Barbell Push Press
Standing Dumbbell Shoulder Press 152123032 Standing Dumbbell Shoulder Press
Standing Alternating Dumbbell Shoulder Press 152123034 Standing Alternating Dumbbell Shoulder Press
Standing Single-Arm Dumbbell Shoulder Press 152123033 Standing Single Arm Dumbbell Shoulder Press
Split Stance Dumbbell Shoulder Press 152123029 Split Stance Dumbbell Shoulder Press
Standing Barbell Shoulder Press 152123031 Standing Barbell Shoulder Press
Dumbbell/Kettlebell Squat to Press 152122990 Kettlebell Squat to Press
Barbell Squat to Press 152122952 Barbell Squat to Press
Vertical Band Press 152123047 Vertical Band Press
Tall Kneeling Dumbbell Press 152123035 Tall Kneeling Dumbbell Press
Half-Kneeling Dumbbell Press 152122982 Half Kneeling Dumbbell Press
Tall Kneeling Single-Arm Dumbbell Press 152123035 Tall Kneeling Dumbbell Press
Half-Kneeling Landmine Shoulder Press 152122980 Half Kneeling Landmine Shoulder Press
Tall Kneeling Landmine Shoulder Press 152122962 Tall Kneeling Landmine Shoulder Press

SINGLE LEG

Dumbbell/Kettlebell Step-ups 152122969 Dumbbell Step Up

Barbell Step-ups 152122937 Barbell Step-Ups
Barbell Front-Loaded Step-up 152122946 Barbell Front-Loaded Step-Up
Double Kettlebell Front-Loaded Step-up 152122960 Double Kettlebell Front-Loaded Step-Up
Overhead Step-ups 152123004 Overhead Step-Ups
TRX Single-Leg Squat 152123042 Trx Single Leg Squat
TRX Single-Leg Squat with Jump 152123044 Trx Single Leg Squat With Jump
Single-Leg Squat 152123028 Single Leg Squat
Single-Leg Squat to Bench Counterbalanced 152123022 Single Leg Squat To Bench
Single-Leg Squat Jump 152123021 Single Leg Squat Jump

HORIZONTAL PRESS

Barbell Bench Press 152122944 Barbell Bench Press

Barbell Incline Bench Press 152122984 Barbell Incline Bench Press
Dumbbell Bench Press 152122965 Dumbbell Bench Press
Dumbbell Incline Bench Press 152122986 Dumbbell Incline Bench Press
Alternating Dumbbell Bench Press 152122976 Alternating Dumbbell Bench Press
Single-Arm Dumbbell Bench Press 152123009 Single Arm Dumbbell Bench Press
Single-Arm Cable Chest Press 152122955 Single Arm Cable Chest Press
Alternating Dumbbell Incline Bench Press 152122936 Alternating Dumbbell Incline Bench Press
Single-Arm Dumbbell Incline Bench Press
Band Chest-Press 152122940 Band Chest Press
Dumbbell Floor Chest Press 152122975 Dumbbell Floor Chest Press

PUSH UP PROGRESSION

Band Assisted Push-up 152122938 Band Assisted Push-Up

Push up 152122999 Pushup
Feet-Elevated Push-up 152122974 Feet Elevated Pushup
Band-Resisted Push-up 152123003 Band Resisted Pushup
Weighted Push-up
Explosive Push-up 152122972 Explosive Pushup
Spiderman Push-up 152123024 Spiderman Pushup
Band-Loaded Spiderman Push-up 152123024 Spiderman Pushup
Feet-Elevated Spiderman Push-up 152122973 Feet Elevated Spiderman Pushup
TRX Suspended Push-up 152123040 TRX Suspended Pushup
Yoga Push up 152123049 Yoga Pushup

UNILATERAL HIP DOMINANT

Single Dumbbell Single-Leg Romanian Deadlift 152123017 Single Dumbbell Single Leg Romanian Deadlift
Double Dumbbell Single-Leg Romanian Deadlift 152123020 Double Dumbbell Singe Leg Romanian Deadlift
Single-Leg Bridge 152123015 Single Leg Bridge
Bosu or Stability Ball Single-Leg Bridge 152123019 Single Leg Bridge on Bosu Ball
TRX Single-Leg Bridge 152123051 TRX Single Leg Bridge
Bodyweight Single-Leg Deadlift 152122959 Bodyweight Single Leg deadlift
Kettlebell Single-Leg Deadlift 152122988 Kettlebell Single Leg deadlift
Bodyweight Single-Leg Romanian Deadlift 152123023 Bodyweight Single Leg Romanian deadlift
Kettlebell/Dumbbell Single-Leg Romanian Deadlift 152123020 Dumbbell Single Leg Romanian deadlift
Barbell Single-Leg Romanian Deadlift 152122956 Barbell Single Leg Romanian deadlift
Romanian Deadlift with Kickstand 152123018 Romanian Deadlift with Kickstand
Single-Leg Slider Leg Curl 152123016 Single Leg Slider Leg Curl
Single-Leg Stability Ball Leg Curl 152123026 Single Leg Stability Leg Curl

UNILATERAL QUAD DOMINANT

Landmine Reverse Lunge 152122995 Landmine Reverse Lunge

Landmine Overhead Reverse Lunge 152122997 Landmine Overhead Reverse Lunge
Walking Kettlebell/Dumbbell Lunge 152122970 Walking Dumbbell Lunge
Kettlebell/Dumbbell Reverse Lunge 152123008 Dumbbell Reverse Lunge
Barbell Reverse Lunge 152122950 Barbell Reverse Lunge
Dumbbell Split Squat 152123025 Dumbbell Split Squat
Front-Foot Elevated Split Squat 152122977 Front-Foot Elevated Split Squat
Staggered Stance Squat 152123030 Staggered Stance Squat
Kettlebell Goblet Staggered Stance Squat 152123027 Kettlebell Goblet Staggered Stance Squat
Barbell Front-Loaded Reverse Lunge 152122945 Barbell Front-Loaded Reverse Lunge
TRX Single-Leg Squat 152123042 TRX Single-Leg Squat
TRX Single-Leg Squat with Jump 152123044 TRX Single-Leg Squat with Jump
Slider Reverse Lunge 152123010 Slider Reverse Lunge

HORIZONTAL PULL

Resistance Band Row 152123005 Resistance band Row

Band Pull Apart 151349655 Band Pull Apart
Barbell Inverted Row 152122985 Barbell Inverted Row
Feet Elevated Barbell Inverted Row 152122949 Feet Elevated Barbell Inverted Row
Standing Band Row 152123005 Resistance band Row
Dumbbell Bent Over Row 152122963 Dumbbell Bent Over Row
Barbell Bent Over Row 152122958 Barbell Bent Over Row
Landmine Bent Over Row 152122994 Landmine Bent Over Row
Kneeling Single-Arm Dumbbell Row 152122992 Kneeling Single-Arm Dumbbell Row
Single-Arm 3-Point Plank Row 152123014 Single Arm 3-Point Plank Row
Alternating Plank Row 152122941 Alternating Plank Row
TRX Single-Arm Row 152123041 TRX Single Arm Row
TRX Face-Pull 152123037 TRX Face-Pull
TRX Inverted Row 152123039 TRX Inverted Row
Feet-Elevated TRX Inverted Row 152123036 TRX Inverted Row with Feet Elevated
1/2 Kneeling Single-Arm rows 152122992 Kneeling Single-Arm Dumbbell row
Single-Arm 3-Point Row 152123038 Single-Arm 3-Point Row
Single-Arm 2-point Row 152123043 Single-Arm 2-point Row
Barbell Push Press
Barbell Push Press

Barbell Squat to Press

Barbell Squat to Press

Dumbell Front Loaded Step Up

Dumbell Front Loaded Step Ups

Dumbell Push Press

Dumbell Push Press

Dumbell Squat to Press

Dumbell Squat to Press

Kettlebell Squat to Press

Kettlebell Squat to Press

Single Leg Romanian Deadlift

Single Leg Romanian Deadlift