A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_URI::$config is deprecated
Filename: core/URI.php
Line Number: 101
Backtrace:
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Router::$uri is deprecated
Filename: core/Router.php
Line Number: 127
Backtrace:
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$benchmark is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$hooks is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$config is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$log is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$utf8 is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$uri is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$exceptions is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$router is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$output is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$security is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$input is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$lang is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$load is deprecated
Filename: core/Controller.php
Line Number: 78
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$db is deprecated
Filename: core/Loader.php
Line Number: 396
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_DB_mysqli_driver::$failover is deprecated
Filename: database/DB_driver.php
Line Number: 371
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 6
Function: __construct
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Return type of CI_Session_files_driver::open($save_path, $name) should either be compatible with SessionHandlerInterface::open(string $path, string $name): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 132
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Return type of CI_Session_files_driver::close() should either be compatible with SessionHandlerInterface::close(): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 290
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Return type of CI_Session_files_driver::read($session_id) should either be compatible with SessionHandlerInterface::read(string $id): string|false, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 164
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Return type of CI_Session_files_driver::write($session_id, $session_data) should either be compatible with SessionHandlerInterface::write(string $id, string $data): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 233
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Return type of CI_Session_files_driver::destroy($session_id) should either be compatible with SessionHandlerInterface::destroy(string $id): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 313
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Return type of CI_Session_files_driver::gc($maxlifetime) should either be compatible with SessionHandlerInterface::gc(int $max_lifetime): int|false, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 354
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 282
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: session_set_cookie_params(): Session cookie parameters cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 289
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 304
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 314
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 315
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 316
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 317
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 375
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: session_set_save_handler(): Session save handler cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 110
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: Warning
Message: session_start(): Session cannot be started after headers have already been sent
Filename: Session/Session.php
Line Number: 143
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$session is deprecated
Filename: core/Loader.php
Line Number: 1283
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 8
Function: library
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$equipment_model is deprecated
Filename: core/Loader.php
Line Number: 358
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 9
Function: model
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$category_model is deprecated
Filename: core/Loader.php
Line Number: 358
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 10
Function: model
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property Editor::$database_model is deprecated
Filename: core/Loader.php
Line Number: 358
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 11
Function: model
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$benchmark is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$hooks is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$config is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$log is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$utf8 is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$uri is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$exceptions is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$router is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$output is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$security is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$input is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$lang is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$load is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$db is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$session is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$equipment_model is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$category_model is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
A PHP Error was encountered
Severity: 8192
Message: Creation of dynamic property CI_Loader::$database_model is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home1/ifsports/public_html/plans/application/controllers/Editor.php
Line: 21
Function: view
File: /home1/ifsports/public_html/plans/index.php
Line: 315
Function: require_once
Infinite Fitness | Plan Creator
PlanCreator
Let's Create A Plan
How Do You Want To Start?
Brand New
Start From Scratch Without Using Template
Get Started!
Import Existing
Use A Template Or Import Previous Plan
Choose Template
Import Previous Plan
Getting Started
What Are The Details?
Design Plan
What Will Workouts Look Like?
+Add Correctives
+Add Medball/Fitness Testing
< Back Continue >
Export Your Plan
Format In Excel
Excel
Export Plan To Excel
Export .xlsx
< Back
Abdominal (Anti-Extension) Abdominal (Anti-Rotation) Abdominal (General) Accessory (Bicep) Accessory (Shoulder) Accessory (Tricep) Agility Cardio/Metabolic Compound Compound (Lower/Upper) Correctives Fitness Test Foam Rolling Hamstring/Glute Dominant Horizontal Pull Horizontal Push Medball Throws Plyometrics Quad Dominant Scap/Shoulder Care Sled Drags/Walks Traps/Upper Thoracic Vertical Pull Vertical Push
1-arm Bentover DB Rows 1-arm Bulgarian Split Squat from Deficit 1-arm DB Bench Press 1-arm DB Bulgarian Split Squat 1-arm Doorway Pec Stretch 1-arm High Cable Face Pull 1-arm Landmine Row 1-arm Low Cable Face Pull 1-arm Low Cable Rotational Row 1-arm NG DB Bench 1-arm Push-up from Pins 1-arm, 1-leg DB RDL 1-leg Barbell RDL 1-leg Counterbalance Squat 1-leg DB Pullover 1-leg DB RDL 1-leg Feet Elevated Push-ups 1-leg Feet Elevated Pushup With Bands 1-Leg FWD Reaching RDL 1-Leg Hip Thrust 1-leg Hip Thrusts off Bench 1-leg Prone Plank 1-leg Push-up Iso Holds 1-leg Scap Push-up 1-Leg Side Plank w/ mini band abduction 1-leg SLDL Walk 1-leg Supine Bridge 3 point touches 3 Way Band Pull Aparts 3-point DB Row 3-point Extension-Rotation 3-Point Trap Raise 45° Incline DB Press 5-10-5 Drill 5-10-5 Drill--Front/Back 5-10-5 Drill--Lateral Shuffle Active Straight Leg Raise Adductor Dips Adductor Mobility Alligator Walks Alt Bench Ft Taps Alternate Arm DB Bench Press Alternate Arm DB Floor Press Alternate Arm NG DB Bench Press Alternate Arm NG DB Floor Press Alternating Db Curls Alternating Inc NG Db Bench Press Alternating Lateral Lunge Alternating Low Incline DB Bench Press Anderson Squats Anterior Loaded DB Reverse Lunge to Press Anterior Loaded Reverse Lunge Anterior-Loaded Barbell Step-ups Arnold Press Backpedal Band - Resisted Deadbug Band Assisted Chin-ups Band Assisted Neutral Grip Pull-ups Band Assisted Pull-ups Band Pullaparts Band Resisted Landmine Press Band Resisted Leg Curl Band-Assisted Pistol Squats Band-Assisted Push-up Band-Resisted Barbell Rollouts Band-Resisted Broad Jump Band-Resisted Heidens Band-Resisted Push-ups Barbell Bulgarian Split Squats Barbell Deep Squat Barbell Forward Lunge Barbell Forward Lunge to Overhead BB Press Barbell Hip Thrust Barbell Hip Thrust w/ ISO Hold Barbell Reverse Lunge Barbell Reverse Lunges Barbell Rollout to Push-up Barbell Rollouts Barbell Shrug Barbell Squat to Bench Barbell Stiff-Legged Deadlift Barbell Supine Bridge Barbell UpRight Row Behind the back Barbell Shrug Bench Dips Bench Press Bent-over Barbell Row Bent-Over T-Spine Rotation Bent-over Trap Raise Bicycles Birddog Body Blade-out to side Bottoms Up KB Turkish 1/2 Get-up Bottoms Up KB Turkish Get-up Bounce Drop Jump to Box Bowler Squat Box Squat for Speed Burpees Cable Woodchop – Chest Height Cable/Band External Shoulder Rotation at 90° Cable/Band External Shoulder Rotation on Scapular Plane Cable/Band External Shoulder Rotation w/Abduction Chain Push-ups Chest-Supported DB Row-Overhand Grip Chest-Supported Row - Neutral Grip Chest-Supported Row – Underhand Grip Chin-ups Clam Shells Clap Push-up Close-Grip Bench Press Close-Grip DB Bench Press Close-Grip Floor Press Close-Grip Push-up Concentric Chin Ups Concentric NG pull Ups Concentric Pull Ups Conventional Deadlift Conventional Deadlift w/ Pause Conventional Deadlift – Bar Slightly Elevated Counterbalanced 1-leg Squat Cradle Walk Cradle Walk to Forward Lunge Cross Body Hammer Curls Cross Body Skull Crusher Crossover Jump Crow Hop To OH Med Ball Throw Crunches Crunches with Feet at 90 Degrees DB Bench Press DB Bulgarian Split Squat from Deficit DB Burpee to Renegade Row to Push Up to Arnold Press DB Cuban Press DB Floor Press DB Forward Lunge DB Hammer Curl DB Lateral Lunges DB Neutral Grip Push Press DB Overhead Reverse Lunge DB Pullover DB Push Press DB RDL DB Reverse Grip Push Press DB Reverse Lunge from Deficit DB Reverse Lunge to 1-leg RDL DB Reverse Lunges DB Step-ups DB Suitcase Deadlift DB Waiter's Walk DB/KB Crossover Step-up DB/KB Lateral Lunge to Crossover Step-up DB/KB Slideboard Lateral Lunges DB/KB Slideboard Reverse Lunges DB/KB Swings Deadlift to burpee Deadlift to lateral Burpee Deadman Scissors Decline Bench Press Dips Double Crunch Eccentric NG Pull ups Eccentric Pull ups Eccentric Slideboard Leg Curls Eccentric-Only Chin-ups Eccentric-Only Push-up Elevated Push-up Explosive Landmine EZ Bar Reverse Curl Face Pull Farmers Walk Feet Elevated Band Resisted Push-ups Feet Elevated Push up Iso Holds Feet Elevated T Push ups Feet-Elevated Push-up Feet-Elevated Scap Push-up Feet-Elevated Spiderman Push-ups Figure 8 Drill Foam Rolling-Adductor Foam Rolling-Glutes Foam Rolling-Hamstrings Foam Rolling-IT Foam Rolling-Lats and Rhomboid Foam Rolling-Quadriceps Front Box Squat Front Raises Front Squat Front Squat to Push Press to Overhead Reverse Lunge GCB Goodmornings Giant Cambered Bar Forward Lunges Half Kneeling Low Cable Anti-Rotation Press Half Kneeling Pallof Press Iso Hold Half-kneeling 1-arm Cable Row Half-Kneeling Cable Chop Hand Switch with Band Hand Switches Hand Switches With Push-up Head-Supported DB Row Heiden High Knee Jump Roope High Knee Skip High Knee To Reverse Lunge High Knee Walk to Forward Lunge High Knee Walk to Overhead Lunge Hip Flexor Mobility Hip Flexor Mobility W/ Rear Foot Hold Hip Thrust off Bench Hookems Med Ball Shotput Hot Feet Recoiled Shotput In-Place Mountain Climbers Inc DB Curls Inch Worm Jump Rope Jump Squats Jumping Jacks KB Goblet Squat KB Waiters Walk (bottoms up) KB Waiters Walk (racked postition) KB/DB Swings Kneeling Cable Press Landmine Lateral bench Hops Lateral Burpees Lateral High Knee Skip lateral Raises Low Incline Barbell Press Low Incline DB Press Med Ball Scoop Toss Medball Squat to press Medicine Ball Push-ups Mixed Grip Pull-Ups Naked Turkish 1/2 Get-up Naked Turkish Get-up Natural Glute-Ham Raise Neutral Grip Dumbell Bench Press Neutral Grip Pull-up Neutral Grip Shoulder Press NG DB Skull Crushers No Money Drill Off-Bench Oblique Hold Overhead Barbell Forward Lunge Overhead Barbell Step-Up Overhead Barbell Walking Lunge Overhead Med Ball Slam Overhead Tricep Extension Pallof Press Pallof Press ISO Walk Pause Deadlifts Peeing Dogs Physioball Crunch Physioball Knee Ins Physioball Rollout Physioball Rollout Iso Hold Pistol Squat Plank Get-Ups Plate-Loaded Front Squats Preacher Curls Pronated/Overhand Grip Inverted Row Prone 1-arm Trap Raise off Table Prone Butterfly Prone Horizontal Abduction Prone Horizontal Abduction to Upward Rotation Prone Plank Prone Plank Arm March Prone Plank Leg March Prone Plank March Prone Plate Slides Prone Trap Raises Prone Y's Palms Down Prone Y's Thumbs Up Pull Throughs Pull-up Push Press Push-up Push-up plank w/ alternate elbow touches Quadruped Extension Rotation Rear Delt Flys Repeated Lateral Heidens Retraction to Low Row Reverse 1-leg SLDL Walk Reverse Crunch Reverse Hyper Reverse Hyper W/ Mini band Abduction Reverse Lunge with Twist Reverse Lunge, Front Squat , to Push press Rope Push Down Rotational Twists SA Bicep Curl W/ Iso Holds SA Cable Pull Down SA DB Upright Row SA Farmers Walk SA Inc Db Bench Press SA NG Inc DB bench press SA Overhand Grip Tricep Push Down SA Reverse Grip Tricep Push Down Scissors Seated Cable Row – Neutral Grip Seated Cable Row – Pronated Grip Seated Low Cable Rope Face Pull Seated SA Low Cable Face Pull w/ External Rotation Shovel Hold Side Bridge Side Front Rear Delt Rasie Side High-Box Step-up Side Plank Side Plank W/ Mini Band Abduction Side Plank W/ Row Side-Lying Clam/Clam Shell Side-Lying External Rotation - arm abducted 30 degrees Side/ Front Raise Combo Skater Hops Skier Swings Skull Crushers Sled March Slideboard Bodysaw Push ups Speed Bench Press Speed Deadlift Spiderman Push-ups Split Kneeling Landmine Press Split Squat (body weight) Split Stance Landmine Press Split Stance Pallof Press Split-Stance Anti-Rotation Chop w/Rope Split-Stance Cable Lift Split-Stance Hip Swivels Split-Stance Kneeling Adductor Mobilization Split-Stance Low Cable Row Split-Stance Standing Cable Lift Sprint-Backpedal-Sprint (5-10-5) Square Walk Squat to Stand Stability Ball Deadbug Stability Ball Prone Plank Stability Ball Push-up Standing 1-arm Cable Press Standing 1-arm Cable Rows Standing Barbell Rollouts Standing Cable Anti-Rotation Chop w/Rope Stir the Pot/Pot Stirs Straight Arm Cable Pull Down Suitcase Deadlift Sumo Deadlift Superman Superman Iso Hold W/ Dowel Pulldown Supinated Grip Inverted Row Supine Forearm Turf Slides Supine Glute March Supine Hiplift w/ Overhead Reach Supine No Money w/Band T-Bar Row T-Push-ups Tall Kneeling High Cable Chop Tall Kneeling Low Cable Lift Tall Kneeling Pallof Press Toe Touch Toes to Sky Towel Pull-up Trap Bar Deadlift Trap Bar Farmers Walk Tricep Kickbacks--NG Tricep Kickbacks--Palm Down Tricep Kickbacks--Palm Up TRX 3 way Atomic Crunches TRX Atomic Crunches TRX Chest Flys TRX Fallouts TRX Flutters TRX Hamstring Curls TRX Push-ups TRX Tricep Extension Up Right Row Vertical Pallof Press Walking Angled Lunge Walking Angled Lunge with Hip Lift & Overhead Reach Walking DB Lunges Walking Lunge to Curl to press Wide-Stance Anti-Rotation Chop w/Rope Winshield Wipers Wood Chops X-Band Box Walk X-Band Walk X-Pulldown Y Press Yoga Push-ups