Exercise Directory

Find the movement before class starts.

Search exercise demos by muscle group, equipment, category, and creator so you can preview unfamiliar movements and walk into the studio with context.

1,220

Exercises

1,953

Video demos

2

Creators

Showing 1,220 of 1,220

Exercise reference

(Hang Power) Clean Options

(Hang Power) Clean Options

bodyweight

1,2,3 Knee Drive Combo

1,2,3 Knee Drive Combo

corehip flexorsquads

bodyweight

1/2 Kneeling Around the World Raise

1/2 Kneeling Around the World Raise

bodyweight

1/2 Kneeling Low to High Chop (aka Lift)

1/2 Kneeling Low to High Chop (aka Lift)

bodyweight

1/2 Kneeling Single Arm Low Row

1/2 Kneeling Single Arm Low Row

bodyweight, bosu

1/2 Kneeling Single Arm Shoulder Press

1/2 Kneeling Single Arm Shoulder Press

shoulderstriceps

bodyweight

1/2 Kneeling to Full Lateral Step Up

1/2 Kneeling to Full Lateral Step Up

bodyweight

10 Stroke Power Row

10 Stroke Power Row

rower, bodyweight

11:00 & 1:00 Clock Press

11:00 & 1:00 Clock Press

shoulderschesttriceps

bodyweight

12 Minute Run for Distance aka The Cooper Test

quads · hamstrings · calves

12 Minute Run for Distance aka The Cooper Test

quadshamstringscalves

bodyweight

12 Minute Run for Distance Benchmark

12 Minute Run for Distance Benchmark

quadshamstringscalves

bench

180 BPM Step Cadence

180 BPM Step Cadence

bodyweight

2 Dumbbell Hold Straight Leg Raise

2 Dumbbell Hold Straight Leg Raise

dumbbell

3 Cues for a More Effective Lat Pulldown

3 Cues for a More Effective Lat Pulldown

bodyweight

3 Easy Workout Tips for Better Results

Austin Hendrickson (Trainingtall)

3 Easy Workout Tips for Better Results

dumbbell

3 Faults in Push-Ups

3 Faults in Push-Ups

chesttricepsshoulders

bodyweight

3 General Treadmill Runnign Tips

3 General Treadmill Runnign Tips

quadshamstringscalves

treadmill

3 Points of Performance in a High Pull with Power

3 Points of Performance in a High Pull with Power

bodyweight

3 TIPS I USED FOR my PR 5:24 2000m row

back · legs · core

Austin Hendrickson (Trainingtall)

3 TIPS I USED FOR my PR 5:24 2000m row

rower

3 TIPS TO RUN FASTER:

Austin Hendrickson (Trainingtall)

3 TIPS TO RUN FASTER:

quadshamstringscalves

treadmill

3 Tips You NEED for Better Split Squats

Austin Hendrickson (Trainingtall)

3 Tips You NEED for Better Split Squats

dumbbell, bench +1

300 Meter ESP Row

300 Meter ESP Row

rower, bodyweight

4 common faults in the alligator on the straps

4 common faults in the alligator on the straps

TRX straps

4 Exercise Endurance Complex

4 Exercise Endurance Complex

bodyweight

4 Point Single Arm Low Row

4 Point Single Arm Low Row

bodyweight

4 Point to Downdog

4 Point to Downdog

shouldershamstringscalves

bodyweight

5 errors for coaches to looks for in the clean:

5 errors for coaches to looks for in the clean:

bodyweight

5 errors in the clean Coaches let’s train out eyes to see faults in the clean

full body

5 errors in the clean Coaches let’s train out eyes to see faults in the clean

dumbbell

5 Step Lateral Agility Shuffle

5 Step Lateral Agility Shuffle

bodyweight

500m Row

500m Row

bodyweight

500m Row SUUUUCCCCKKKSSS

Austin Hendrickson (Trainingtall)

500m Row SUUUUCCCCKKKSSS

rower

500m Row Tips

back · legs · core

500m Row Tips

bench, rower

9 Out of 10 People Do Step-Ups Wrong

quads · glutes

Austin Hendrickson (Trainingtall)

9 Out of 10 People Do Step-Ups Wrong

bench

90 Degree Pop Squat

90 Degree Pop Squat

bodyweight

99% make this TRX Mistake

chest · triceps

Austin Hendrickson (Trainingtall)

99% make this TRX Mistake

TRX straps

A CLASSIC example of “good form” that’s actually BAD

Austin Hendrickson (Trainingtall)

A CLASSIC example of “good form” that’s actually BAD

rower

A lot of people can’t “feel it in their legs” when they row…

Austin Hendrickson (Trainingtall)

A lot of people can’t “feel it in their legs” when they row…

rower

Ab Dolly

core · abs

Ab Dolly

TRX straps, ab dolly

Adjusting a Deadbug with Press for Core Engagement

Adjusting a Deadbug with Press for Core Engagement

dumbbell

Adjusting for excessive lumbar curve/pain when lying on bench - Pullover

Adjusting for excessive lumbar curve/pain when lying on bench - Pullover

bench

Advanced 2000 Meter Row Strategy

Advanced 2000 Meter Row Strategy

bodyweight

After 12 years as a personal trainer…

Austin Hendrickson (Trainingtall)

After 12 years as a personal trainer…

quadsglutesadductors

dumbbell

After watching part 1 of rowing visual cues, I picked a new cue

After watching part 1 of rowing visual cues, I picked a new cue

rower

Alternating 1-1/2 Lateral Lunge

Alternating 1-1/2 Lateral Lunge

quadsglutesadductors

bodyweight

Alternating 90 Degree Pop Squat

Alternating 90 Degree Pop Squat

bodyweight

Alternating Arnold Press

Alternating Arnold Press

shoulderstriceps

bodyweight

Alternating Bicycle Press

Alternating Bicycle Press

bodyweight

Alternating Burpee to Bench Lateral Step Over

Alternating Burpee to Bench Lateral Step Over

bench, bodyweight

Alternating Cross Catch Halo

Alternating Cross Catch Halo

bodyweight

Alternating dead bug with press

Alternating dead bug with press

dumbbell, bodyweight

Alternating Forward Lunge

Alternating Forward Lunge

quadsgluteshamstrings

bodyweight

Alternating Forward Lunge with Y Raise

Alternating Forward Lunge with Y Raise

shouldersupper back

bodyweight

Alternating Full Step Up to Hammer Curl

Alternating Full Step Up to Hammer Curl

bodyweight

Alternating Full Step Up to Knee Raise

Alternating Full Step Up to Knee Raise

bench

Alternating Full V Up with Press

Alternating Full V Up with Press

shoulderschesttriceps

bodyweight

Alternating Goblet Transverse Squat

Alternating Goblet Transverse Squat

quadsglutesadductors

bodyweight

Alternating Hammer Curl

Alternating Hammer Curl

bodyweight

Alternating Knee Raise with Torso Rotation

Alternating Knee Raise with Torso Rotation

bodyweight

Alternating L-Raise

Alternating L-Raise

bodyweight

Alternating Lateral Lunge to Biceps Curl

Alternating Lateral Lunge to Biceps Curl

quadsglutesadductors

bodyweight

Alternating Lateral Lunge to Upright Row

Alternating Lateral Lunge to Upright Row

quadsglutesadductors

bodyweight

Alternating Lateral Shift (Hands on Floor)

Alternating Lateral Shift (Hands on Floor)

quadsglutescore

bodyweight

Alternating Lateral Shift to Windmill

Alternating Lateral Shift to Windmill

quadsglutescore

bodyweight

Alternating Lateral Shift to Windmill (T-Spine Biased)

Alternating Lateral Shift to Windmill (T-Spine Biased)

thoracic spineupper back

bodyweight

Alternating Low Row

Alternating Low Row

bodyweight

Alternating Low Side Plank

Alternating Low Side Plank

bodyweight

Alternating Lunge Jump with Hop

Alternating Lunge Jump with Hop

quadsgluteshamstrings

bodyweight

Alternating Neutral Grip Front Raise

Alternating Neutral Grip Front Raise

shouldersdeltoids

bodyweight

Alternating Neutral Grip Push Press

Alternating Neutral Grip Push Press

shoulderschesttriceps

bodyweight

Alternating Pick Up with Cross Catch Halo

Alternating Pick Up with Cross Catch Halo

bodyweight

Alternating pivot to contralateral single arm neutral grip shoulder press

Alternating pivot to contralateral single arm neutral grip shoulder press

shoulderstriceps

bodyweight

Alternating Pivoting Uppercut with Power

Alternating Pivoting Uppercut with Power

bodyweight

Alternating Power Skip

Alternating Power Skip

quadsglutescalves

bodyweight

Alternating Reverse Lunge

Alternating Reverse Lunge

bodyweight

Alternating Reverse Lunge to 2x Calf Raise

Alternating Reverse Lunge to 2x Calf Raise

bodyweight, TRX straps

Alternating Reverse Lunge to Goblet Squat

Alternating Reverse Lunge to Goblet Squat

bodyweight

Alternating Reverse Lunge to Torso Rotation

Alternating Reverse Lunge to Torso Rotation

obliquescorequads+1

bodyweight

Alternating Reverse Lunge with Floor Tap

Alternating Reverse Lunge with Floor Tap

bodyweight

Alternating Shoulder Press

Alternating Shoulder Press

shoulderstriceps

bodyweight

Alternating Single Arm Chest Fly to Close Grip Chest Press

Alternating Single Arm Chest Fly to Close Grip Chest Press

bodyweight

Alternating Single Arm Neutral Grip Push Press with Rotation

Alternating Single Arm Neutral Grip Push Press with Rotation

bodyweight

Alternating Single Arm Snatch

Alternating Single Arm Snatch

bodyweight, dumbbell

Alternating Single Leg Airplane

Alternating Single Leg Airplane

bodyweight

Alternating Single Leg Deadlift

Alternating Single Leg Deadlift

hamstringsglutesback

bodyweight, dumbbell

Alternating Single Leg Deadlift - Strap Option

Alternating Single Leg Deadlift - Strap Option

hamstringsglutesback

TRX straps

Alternating Step Back Low Row

Alternating Step Back Low Row

bodyweight

Alternating Step Out Deadlift

Alternating Step Out Deadlift

hamstringsglutesback+1

bodyweight

Alternating Sumo Stance

Alternating Sumo Stance

hamstringsglutesback

bodyweight

Alternating Superhero

Alternating Superhero

lower backglutes

bodyweight, bosu

Alternating Tall Kneeling to Squat

Alternating Tall Kneeling to Squat

bodyweight

Alternating Upright Row

Alternating Upright Row

bodyweight

And just like that 5000 classes coached

And just like that 5000 classes coached

bodyweight

Another great week working with future coaches ready to take on the OTF world an

Another great week working with future coaches ready to take on the OTF world an

bodyweight

Are we cueing the landing portion of a squat jump

Are we cueing the landing portion of a squat jump

bodyweight

Are you awful at pushups

chest · triceps · shoulders

Austin Hendrickson (Trainingtall)

Are you awful at pushups

chesttricepsshoulders

bench, bodyweight

Are you looking for some great cue to make sure members are not using too much l

Are you looking for some great cue to make sure members are not using too much l

TRX straps

Arm swing in jogging/running gait

Arm swing in jogging/running gait

quadshamstringscalves

bodyweight

Arnold Press

Arnold Press

shoulderstriceps

bodyweight

Arnold Press (Slow)

Arnold Press (Slow)

shoulderstriceps

bodyweight

As we age, we slow down…

Austin Hendrickson (Trainingtall)

As we age, we slow down…

dumbbell

ATTENTION: completely jacked the beginning of the video up

ATTENTION: completely jacked the beginning of the video up

bodyweight

Avoid Showing What “NOT” to Do in Demonstrations

Avoid Showing What “NOT” to Do in Demonstrations

bodyweight

Avoid wrist pain/pressure in plank/bear plank alternating low rows

back · biceps

Avoid wrist pain/pressure in plank/bear plank alternating low rows

bodyweight

Back Extension

Back Extension

lower backglutes

bodyweight

Back Extension to Lat Pulldown

Back Extension to Lat Pulldown

bodyweight

Back to Back Shoulder Exercises

Back to Back Shoulder Exercises

bodyweight

Back-Lighting Bike/Strider Monitors

Back-Lighting Bike/Strider Monitors

bike, strider

Back-To-Back Bench Push Up and Bench Triceps Push Up

Back-To-Back Bench Push Up and Bench Triceps Push Up

chesttricepsshoulders

bench

Back-To-Back: Goblet Squat & Alternating Transverse Goblet Squat

Back-To-Back: Goblet Squat & Alternating Transverse Goblet Squat

quadsglutescore

bodyweight

Balance Alternating Biceps Curl

Balance Alternating Biceps Curl

bodyweight

Balance Biceps Curl

Balance Biceps Curl

bodyweight

Balance Contralateral Single Arm Biceps Curl

Balance Contralateral Single Arm Biceps Curl

bodyweight

Balance Overhead Triceps Extension

Balance Overhead Triceps Extension

bodyweight

Balance Single Arm Shoulder Press

Balance Single Arm Shoulder Press

shoulderstriceps

bodyweight

Be that “Sun” Energy in the Room

Be that “Sun” Energy in the Room

bodyweight

Bear Plank Alternating Contralateral Lift

Bear Plank Alternating Contralateral Lift

bodyweight

Bear Plank Alternating Kick Through

Bear Plank Alternating Kick Through

coreshouldersglutes

bodyweight

Bear Plank Around the World Lifts

Bear Plank Around the World Lifts

bodyweight

Bear Plank Hold

Bear Plank Hold

bodyweight

Bear Plank Hold Same core muscles as the high plank, but a shorter lever

core · shoulders

Bear Plank Hold Same core muscles as the high plank, but a shorter lever

bodyweight

Bear Plank Hop (Options)

Bear Plank Hop (Options)

bodyweight

Bear Plank Kick Through

Bear Plank Kick Through

bodyweight

Bear Plank Pull Through

core · glutes

Bear Plank Pull Through

bodyweight

Bear Plank Switch Alternating Low Row

Bear Plank Switch Alternating Low Row

bodyweight

Bear Plank to Alternating Knee Tap to Push Up

Bear Plank to Alternating Knee Tap to Push Up

chesttricepsshoulders

bodyweight

Behind every class is a coach growing right alongside their members

Behind every class is a coach growing right alongside their members

rower

Bench Alternating Chest Fly

Bench Alternating Chest Fly

bench, dumbbell +1

Bench Alternating Ipsilateral Deadbug with Press

Bench Alternating Ipsilateral Deadbug with Press

dumbbell, bench

Bench Alternating Triceps Extension

Bench Alternating Triceps Extension

bench

Bench Bird Dog Low Row

Bench Bird Dog Low Row

bench

Bench Bridge

Bench Bridge

gluteshamstrings

bench

Bench Bridge (Shoulders On)

Bench Bridge (Shoulders On)

gluteshamstrings

bench

Bench Bridge (Shoulders On) (Explosive)

Bench Bridge (Shoulders On) (Explosive)

gluteshamstrings

bench

Bench Bridge (Shoulders On) Optional Set Up

Bench Bridge (Shoulders On) Optional Set Up

bench

Bench Bridge aka Hip Thrust:

Bench Bridge aka Hip Thrust:

gluteshamstrings

bench

Bench Bridge Hold with Close Grip Chest Press (Shoulders On)

Bench Bridge Hold with Close Grip Chest Press (Shoulders On)

bench

Bench Chest Press (Stick It) - aka Pause Reps

Bench Chest Press (Stick It) - aka Pause Reps

bench, bodyweight

Bench Decline Alternating Toe Tap

Bench Decline Alternating Toe Tap

corehip flexorsshoulders

bench

Bench Decline Push-ups

Bench Decline Push-ups

chesttricepsshoulders

bench

Bench Dumbbell Pullover

Bench Dumbbell Pullover

dumbbell, bench

Bench Elevated Option Back-To-Back Construct

Bench Elevated Option Back-To-Back Construct

chesttricepsshoulders

bench

Bench Goblet Sit (Slow) to Stand

Bench Goblet Sit (Slow) to Stand

bench

Bench Goblet Step-Down Toe Tap

Bench Goblet Step-Down Toe Tap

bench, bodyweight

Bench Goblet Step-down Toe Tap (Arch Collapse)

Bench Goblet Step-down Toe Tap (Arch Collapse)

bench

Bench High Plank Single Arm Low Row

Bench High Plank Single Arm Low Row

bench

Bench High Plank Single Arm Reverse Fly

Bench High Plank Single Arm Reverse Fly

rear deltoidsupper back

bench

Bench hop over

Bench hop over

quadscalvescore

bench

Bench Ipsilateral High Row Variations

Bench Ipsilateral High Row Variations

upper backbiceps

bench

Bench Ipsilateral Single Arm Low Row

Bench Ipsilateral Single Arm Low Row

bench

Bench Ipsilateral Single Arm Low Row aka Bench Supported Low Row

back · biceps

Bench Ipsilateral Single Arm Low Row aka Bench Supported Low Row

bench

Bench Ipsilateral Single Arm Triceps Kickback

Bench Ipsilateral Single Arm Triceps Kickback

dumbbell, bench +1

Bench Lateral Hop Over

Bench Lateral Hop Over

quadscalvescore

bench

Bench low row

Bench low row

bench

Bench low row (Thoracic rotation, scapular protraction)

back · biceps

Bench low row (Thoracic rotation, scapular protraction)

bench

Bench Mid Band Hip Bridge (Shoulders on) Explosive

Bench Mid Band Hip Bridge (Shoulders on) Explosive

gluteshamstrings

bench, mini band +1

Bench plank pop

Bench plank pop

bench

Bench power push up

Bench power push up

chesttricepsshoulders

bench

Bench Power Push-Up (Options)

Bench Power Push-Up (Options)

chesttricepsshoulders

bench

Bench Push-Up + Bench Triceps Push-Up Superset

Bench Push-Up + Bench Triceps Push-Up Superset

chesttricepsshoulders

bench

Bench Seated Alternating Biceps Curl

Bench Seated Alternating Biceps Curl

bench

Bench Seated Knee Tuck

Bench Seated Knee Tuck

bench

Bench Seated Low Row

Bench Seated Low Row

dumbbell, bench

Bench Seated Shoulder Press to Stand

Bench Seated Shoulder Press to Stand

shoulderstriceps

bench, bodyweight

Bench Seated Single Arm Shoulder Press

Bench Seated Single Arm Shoulder Press

shoulderstriceps

bench, bodyweight

Bench Seated Torso Rotation

Bench Seated Torso Rotation

bench, dumbbell +1

Bench single arm high plank low row

Bench single arm high plank low row

bench

Bench Single Leg Sit to Stand

Bench Single Leg Sit to Stand

bench, bodyweight

Bench Sit to Squat Jump

Bench Sit to Squat Jump

bench

Bench Sit Up to Stand

Bench Sit Up to Stand

bench

Bench Sit-up to Sumo Squat

Bench Sit-up to Sumo Squat

quadsglutesinner thighs

dumbbell, bench

Bench Split Stance Contralateral Low Row (Hand on)

Bench Split Stance Contralateral Low Row (Hand on)

bench

Bench Split Stance High Row (Hand on)

Bench Split Stance High Row (Hand on)

upper backbiceps

bench

Bench Split Stance Single Arm Triceps Kickback (Hand On)

Bench Split Stance Single Arm Triceps Kickback (Hand On)

bench, kettlebell

Bench Straight Leg Raise

Bench Straight Leg Raise

bench, bodyweight

Bench Tap Front Squat

Bench Tap Front Squat

quadscoreshoulders

bench

Bench Tap Squat

Bench Tap Squat

bench

Bench Tap Squat - Range of Motion

Bench Tap Squat - Range of Motion

bench

Bench Tap Squat Possible limited range of motion

quads · glutes

Bench Tap Squat Possible limited range of motion

bench

Bench Tap Squat Thruster

Bench Tap Squat Thruster

quadsshoulderscore

bench

Bench triceps extension

Bench triceps extension

bench

Bench Triceps Push Up

Bench Triceps Push Up

chesttricepsshoulders

bench

Bent Arm Lateral Raise

Bent Arm Lateral Raise

shouldersdeltoids

bodyweight

Bent Over Rows are TRICKY

Austin Hendrickson (Trainingtall)

Bent Over Rows are TRICKY

bodyweight

Biceps Curl

Biceps Curl

bodyweight

Biceps Curl to Hammer Curl

Biceps Curl to Hammer Curl

bodyweight

Biceps Curl to Lateral Raise

Biceps Curl to Lateral Raise

shouldersdeltoids

bodyweight

Biceps Curl to Neutral Grip Lateral Raise

Biceps Curl to Neutral Grip Lateral Raise

shouldersdeltoids

bodyweight

Biceps Curl to Shoulder Press

Biceps Curl to Shoulder Press

shoulderstriceps

bodyweight

Biceps Curl to Uppercut

Biceps Curl to Uppercut

bodyweight

Bicycle

abs · obliques

Bicycle

bodyweight

Bicycle Crunch

Bicycle Crunch

bodyweight

Big Toe Issues in a Tempo Split Squat

quads · glutes

Big Toe Issues in a Tempo Split Squat

bodyweight

Biggest safety concern in a transverse squat is knee control

Biggest safety concern in a transverse squat is knee control

quadsglutesadductors

bodyweight

Bike seat height

Bike seat height

quadshamstrings

bike

Bikers (and striders) tend to be one of the most forgotten people in the studio

Bikers (and striders) tend to be one of the most forgotten people in the studio

bike, strider

Biomechanics of a High Pull with Power

Biomechanics of a High Pull with Power

bodyweight

Bird Dog

Bird Dog

bodyweight

Bird Dog - Kinesthetic Cueing Tool

Bird Dog - Kinesthetic Cueing Tool

bodyweight

Bird dog lateral toe tap

Bird dog lateral toe tap

bodyweight

Bird dog to crunch

Bird dog to crunch

bodyweight

Body Position with High Inclines

Body Position with High Inclines

quadscalveshamstrings

bodyweight

Bodyweight High Plank Knee Tuck

Bodyweight High Plank Knee Tuck

bodyweight

Bodyweight Single Leg Bridge

Bodyweight Single Leg Bridge

gluteshamstrings

bodyweight

BOSU - Balance levers with the blue side down

back · biceps

BOSU - Balance levers with the blue side down

bosu

BOSU Alternating Toe Reach

BOSU Alternating Toe Reach

bosu

Bosu Back Extension

Bosu Back Extension

lower backglutes

bosu

BOSU Bicycle Crunch

BOSU Bicycle Crunch

bosu

BOSU blue-side down

BOSU blue-side down

bosu

BOSU Breaststroke

BOSU Breaststroke

bosu, kettlebell

BOSU Bridge (Feet On) Primer - Range of Motion vs Load

BOSU Bridge (Feet On) Primer - Range of Motion vs Load

gluteshamstrings

bosu

BOSU Bridge Hold with Chest Fly

BOSU Bridge Hold with Chest Fly

bosu

BOSU Bridge Hold with Chest Press (Feet On)

BOSU Bridge Hold with Chest Press (Feet On)

bosu

BOSU Bridge Hold with Cross Body Triceps Extension (Feet On)

BOSU Bridge Hold with Cross Body Triceps Extension (Feet On)

bosu

BOSU Bridge Hold with Dumbbell Chest Fly (Feet On)

BOSU Bridge Hold with Dumbbell Chest Fly (Feet On)

dumbbell, bosu

BOSU Bridge Hold with Dumbbell Pullover

BOSU Bridge Hold with Dumbbell Pullover

dumbbell, bosu

BOSU Burpee

BOSU Burpee

bosu

BOSU Contralateral Single Arm Chest Press with Leg Raise

BOSU Contralateral Single Arm Chest Press with Leg Raise

bosu

BOSU dumbbell single arm split squat

BOSU dumbbell single arm split squat

dumbbell, bosu

BOSU Flutter Kicks

BOSU Flutter Kicks

bosu

BOSU Front Foot Elevated (FFE) Forward Lunge

BOSU Front Foot Elevated (FFE) Forward Lunge

quadsgluteshamstrings

dumbbell, bosu

BOSU Front Foot Elevated Split Squat Low Row

BOSU Front Foot Elevated Split Squat Low Row

bosu

BOSU Front Foot Elevated Split Stance Contralateral Single Arm Low Row

BOSU Front Foot Elevated Split Stance Contralateral Single Arm Low Row

bosu

BOSU Full Burpee

BOSU Full Burpee

bosu

BOSU Half Kneeling Single Arm Low Row

BOSU Half Kneeling Single Arm Low Row

bosu

BOSU High Plank Alternating Knee Drive

BOSU High Plank Alternating Knee Drive

bosu, bodyweight +1

BOSU High Plank Jack (Hands On)

BOSU High Plank Jack (Hands On)

bosu

BOSU hip bridge (shoulders on)

BOSU hip bridge (shoulders on)

gluteshamstrings

bosu

BOSU knee tuck

BOSU knee tuck

bosu

BOSU Kneeling Bird Dog Hold

BOSU Kneeling Bird Dog Hold

bosu

BOSU Kneeling Front Raise

BOSU Kneeling Front Raise

shouldersdeltoids

bosu

BOSU Kneeling Hip Thrust with Low To High Chop (Lift 😬)

BOSU Kneeling Hip Thrust with Low To High Chop (Lift 😬)

bosu

BOSU Kneeling Lateral Raise

BOSU Kneeling Lateral Raise

shouldersdeltoids

bosu

BOSU Kneeling Lateral Raise to Neitral Grip Front Raise

BOSU Kneeling Lateral Raise to Neitral Grip Front Raise

shouldersdeltoids

bosu

BOSU Kneeling Neutral Grip Lateral Raise

BOSU Kneeling Neutral Grip Lateral Raise

shouldersdeltoids

bosu

BOSU Kneeling Scaption

BOSU Kneeling Scaption

bosu

BOSU Kneeling Shoulder Press

BOSU Kneeling Shoulder Press

shoulderstriceps

dumbbell, bosu

BOSU Lateral Crunch

BOSU Lateral Crunch

bosu

BOSU Low Side Plank Hip Dip

BOSU Low Side Plank Hip Dip

bosu

BOSU Plank Pop

BOSU Plank Pop

bosu

BOSU Push Up (Hands On) (Explosive)

BOSU Push Up (Hands On) (Explosive)

chesttricepsshoulders

bosu

BOSU reverse hyperextension

BOSU reverse hyperextension

lower backglutes

bosu

BOSU Seated Single Leg Knee Tuck

BOSU Seated Single Leg Knee Tuck

bosu

BOSU Side to Side Push-Up

BOSU Side to Side Push-Up

chesttricepsshoulders

bosu, bodyweight

BOSU Single Leg Bridge (Foot On)

BOSU Single Leg Bridge (Foot On)

gluteshamstrings

bosu, bench

BOSU Squat to Shoulder Press

BOSU Squat to Shoulder Press

shoulderstriceps

bosu

BOSU Standing Alternating Toe Tap

BOSU Standing Alternating Toe Tap

corehip flexors

bosu

BOSU Superhero

BOSU Superhero

lower backglutes

bosu

Bridge (explosive tempo)

Bridge (explosive tempo)

gluteshamstrings

bodyweight

Bridge Hold Chest Fly

Bridge Hold Chest Fly

bodyweight

Bridge Hold March

Bridge Hold March

gluteshamstrings

bodyweight

Bridge Hold with Pullover

Bridge Hold with Pullover

bodyweight

Bridge Hold with Triceps Extension

Bridge Hold with Triceps Extension

bodyweight

Broad Jump to Shuffle

Broad Jump to Shuffle

bodyweight

Building Confidence in Proximity to the Console

quads · hamstrings · calves

Building Confidence in Proximity to the Console

quadshamstringscalves

treadmill

Burn more calories on the rower by SLOWING DOWN

back · legs · core

Austin Hendrickson (Trainingtall)

Burn more calories on the rower by SLOWING DOWN

rower

Burpee

Burpee

bosu, bench

Burpee (No Push Up aka Up Down)

Burpee (No Push Up aka Up Down)

chesttricepsshoulders

bodyweight

Burpee to Low Bench Lateral Hop Over

Burpee to Low Bench Lateral Hop Over

bench

Burpee with Alternating Low Row

Burpee with Alternating Low Row

dumbbell

Burpees are no fun

Austin Hendrickson (Trainingtall)

Burpees are no fun

bosu

Burpees “chest to floor”… to flop or not to flop

Austin Hendrickson (Trainingtall)

Burpees “chest to floor”… to flop or not to flop

chesttricepsshoulders

bodyweight

Butt Kicks

Butt Kicks

bodyweight

Calf Raise with Angled Press

Calf Raise with Angled Press

dumbbell, bodyweight

Can’t Do a Pull-Up

Austin Hendrickson (Trainingtall)

Can’t Do a Pull-Up

bench

Can’t do pushups without your knees still

Austin Hendrickson (Trainingtall)

Can’t do pushups without your knees still

chesttricepsshoulders

bodyweight

Center yourself on the flex deck

Center yourself on the flex deck

quadshamstringscalves

treadmill, bodyweight

Ceuing Elbow Position in a Biceps Curl

Ceuing Elbow Position in a Biceps Curl

bodyweight

Chest Fly

Chest Fly

dumbbell, bodyweight

Chest Press

Chest Press

TRX straps, bodyweight +2

Chest Press Set Up for a Drop Set/Reverse Drop Set

Chest Press Set Up for a Drop Set/Reverse Drop Set

bodyweight

Chest Press to Reach

Chest Press to Reach

bodyweight

Chops vs lifts in a 1/2 kneeling position

Chops vs lifts in a 1/2 kneeling position

obliquescoreglutes

bodyweight

Clean and press:

Clean and press:

bodyweight

Clean and press: Clean up the movement pattern separating the two movments first

full body

Clean and press: Clean up the movement pattern separating the two movments first

bodyweight

Clean to front squat

quads · core · shoulders

Clean to front squat

quadscoreshoulders

bodyweight

Clean to Front Squat aka Hang Squat Clean

Clean to Front Squat aka Hang Squat Clean

quadscoreshoulders

bodyweight

Clean to neutral grip push press

Clean to neutral grip push press

bodyweight

Clean to Neutral Grip Thruster (aka hang clean thruster, hang cluster)

Clean to Neutral Grip Thruster (aka hang clean thruster, hang cluster)

quadsshoulderscore

bodyweight

Clean to press (actually hang power clean to push press)

full body

Clean to press (actually hang power clean to push press)

bodyweight

Clean to press (it should really be termed hang power clean to push press)

Clean to press (it should really be termed hang power clean to push press)

bodyweight

Clean to Thruster (aka Hang Clean Thruster)

quads · shoulders · core

Clean to Thruster (aka Hang Clean Thruster)

quadsshoulderscore

bodyweight

Cleaning on cleaning 🧼 …but it’s the weeknd 😭

full body

Cleaning on cleaning 🧼 …but it’s the weeknd 😭

bodyweight

Cleans (Hang Power Cleans) & Faults

Cleans (Hang Power Cleans) & Faults

bodyweight

Clock Analogy for Transverse Squats

Clock Analogy for Transverse Squats

quadsglutesadductors

bodyweight

Close Grip Chest Press

Close Grip Chest Press

bodyweight

Close grip chest press vs a crush press

Close grip chest press vs a crush press

bodyweight

Close Grip Vs Crush Grip Chest Press

Close Grip Vs Crush Grip Chest Press

bodyweight

Clutch Curl to Alternating Torso Rotation

Clutch Curl to Alternating Torso Rotation

TRX straps, bodyweight

Coach Led Reactive Drills

Coach Led Reactive Drills

bodyweight

Coaching a 2000m Row

Coaching a 2000m Row

bodyweight

Coaching tip

Coaching tip

bodyweight

Cobra with Dynamic Shoulder Mobility

Cobra with Dynamic Shoulder Mobility

kettlebell, bodyweight

Compare & Contrast: Upright Row, High Pull, High Pull with Power

Compare & Contrast: Upright Row, High Pull, High Pull with Power

bodyweight

Compare and Contrast:

Compare and Contrast:

bodyweight

Concentration Curl

Concentration Curl

bodyweight

Concentration Curls are done wrong ~75% of the time

Austin Hendrickson (Trainingtall)

Concentration Curls are done wrong ~75% of the time

bodyweight

Concepts and Progressions for a Single Arm Clean or Snatch

Concepts and Progressions for a Single Arm Clean or Snatch

bodyweight

Considering Kinesthetic Learners

Considering Kinesthetic Learners

bodyweight

Construct Complex: Clean, Front Squat, Clean + Front Squat

Construct Complex: Clean, Front Squat, Clean + Front Squat

quadscoreshoulders

bodyweight

Contralateral Single Arm Lateral Shift

Contralateral Single Arm Lateral Shift

quadsglutescore

bodyweight

Contralateral Single Arm Reverse Lunge to Press

Contralateral Single Arm Reverse Lunge to Press

bodyweight

Contralateral Single Arm Split Squat with Hinge

Contralateral Single Arm Split Squat with Hinge

bodyweight

Correcting Excessive Lean in the Finish

Correcting Excessive Lean in the Finish

bodyweight, rower

Correcting swinging/curling in the clean

Correcting swinging/curling in the clean

bodyweight

Counting strokes to Better Understand S/M

Counting strokes to Better Understand S/M

bodyweight

Counting Strokes to Better Understand Strokes Per Minute

back · legs · core

Counting Strokes to Better Understand Strokes Per Minute

rower

Covid

Covid

bodyweight

Crab Alternating Toe Tap

Crab Alternating Toe Tap

corehip flexors

bodyweight

Crab Hold March

Crab Hold March

corehip flexors

bodyweight

Crab Hold March and options for limited shoulder mobility

Crab Hold March and options for limited shoulder mobility

bodyweight

Crab to Alternating Reach

Crab to Alternating Reach

bodyweight

Cross Back Lunge to Lateral Knee Raise

Cross Back Lunge to Lateral Knee Raise

quadsgluteshamstrings

bodyweight

Cross-Back Lunge

Cross-Back Lunge

quadsgluteshamstrings

bodyweight

Crunch Hold with Alternating Heel Floor Tap

Crunch Hold with Alternating Heel Floor Tap

bodyweight

Crunch Hold with Flutter Kicks

Crunch Hold with Flutter Kicks

bodyweight

Crush press vs close grip chest press Both great exercises but not the same

chest · triceps

Crush press vs close grip chest press Both great exercises but not the same

bodyweight

Cueing a Chest Press

Cueing a Chest Press

bodyweight

Cueing a Strap Pull-up

Cueing a Strap Pull-up

TRX straps

Cueing a Transverse Squat

Cueing a Transverse Squat

quadsglutesadductors

bodyweight

Cueing an aggressive hip extension without over extending the lower back

Cueing an aggressive hip extension without over extending the lower back

bodyweight

Cueing higher inclines

Cueing higher inclines

quadscalveshamstrings

bodyweight

Cueing More Upper Body in Strap Pullups

Cueing More Upper Body in Strap Pullups

TRX straps

Cueing Posture in Inclines

Cueing Posture in Inclines

quadscalveshamstrings

bodyweight

Cueing sequencing (order)

Cueing sequencing (order)

bodyweight

Cueing the Strap Alligator

Cueing the Strap Alligator

TRX straps

Cueing up the incline biceps curl

Cueing up the incline biceps curl

bodyweight

Cueing “Wingspan” in a Chest Fly

Cueing “Wingspan” in a Chest Fly

bodyweight

Cues to Get Seated on the Rower Properly

Cues to Get Seated on the Rower Properly

rower

Curl

Curl

TRX straps, bodyweight

Customizing a Single Arm Thruster with Rotation

Customizing a Single Arm Thruster with Rotation

quadsshoulderscore

bodyweight

Deadbug

Deadbug

dumbbell

Deadbug Press

Deadbug Press

dumbbell

Deadlift

Deadlift

hamstringsglutesback

dumbbell, bodyweight

Deadlift to Alternating Low Row

Deadlift to Alternating Low Row

hamstringsglutesback

bodyweight

Deadlift to High Row

Deadlift to High Row

hamstringsglutesback

bodyweight

Deadlift to Low Row

Deadlift to Low Row

hamstringsglutesback

bodyweight

Deadlift Visual Cue

Deadlift Visual Cue

hamstringsglutesback

bodyweight

Deadlifts (Center of Mass)

Deadlifts (Center of Mass)

hamstringsglutesback

bodyweight

Deep Squat to Alternating Single Arm T-Spine Rotation

Deep Squat to Alternating Single Arm T-Spine Rotation

flexibilitythoracic spineupper back

bodyweight

Deep squat to alternating t-spine rotation to stand

flexibility

Deep squat to alternating t-spine rotation to stand

bodyweight

Details in an Incline Chest Press

Details in an Incline Chest Press

bodyweight

Diagonal Push Ups

Diagonal Push Ups

chesttricepsshoulders

bodyweight

Did you know you can make one of the outputs slightly bigger by tapping it

back · legs · core

Did you know you can make one of the outputs slightly bigger by tapping it

rower

Dip in Push Press

Dip in Push Press

shoulderstriceps

bodyweight

Do you have members that just can’t land their feet flat in the burpee

full body

Do you have members that just can’t land their feet flat in the burpee

bodyweight

Do you put your “hands under” yourself when you do Leg Raises

Austin Hendrickson (Trainingtall)

Do you put your “hands under” yourself when you do Leg Raises

bodyweight

Do you REALLY wanna get GOOD at pushups

Austin Hendrickson (Trainingtall)

Do you REALLY wanna get GOOD at pushups

chesttricepsshoulders

bench

Do your members ever feel pressure or pain in a hip bridge

Do your members ever feel pressure or pain in a hip bridge

gluteshamstrings

bodyweight

Do your members feel too much in the knees or quads when they row

back · legs · core

Do your members feel too much in the knees or quads when they row

rower

Don’t let the reach get members too anterior when they frame the knee with weights

Don’t let the reach get members too anterior when they frame the knee with weights

dumbbell

DON’T USE THE ROWER

Austin Hendrickson (Trainingtall)

DON’T USE THE ROWER

rower

Double Twist Crunch

Double Twist Crunch

bodyweight

Double Unders

Double Unders

bodyweight

Drop sets

Drop sets

bodyweight

Drop Sets/Reverse Drop Sets

Drop Sets/Reverse Drop Sets

bodyweight

Dumbbell Alternating Full Step Up

Dumbbell Alternating Full Step Up

quadsglutesabs+1

dumbbell, bodyweight

Dumbbell Bench Sit Up

Dumbbell Bench Sit Up

dumbbell, bench

Dumbbell Burpee

Dumbbell Burpee

dumbbell

Dumbbell Burpee with 4x High Plank Knee Drive

Dumbbell Burpee with 4x High Plank Knee Drive

dumbbell

Dumbbell Double Crunch

Dumbbell Double Crunch

dumbbell

Dumbbell Full V-Up

Dumbbell Full V-Up

dumbbell

Dumbbell High Row

Dumbbell High Row

upper backbiceps

dumbbell

Dumbbell High Row to Low Row

Dumbbell High Row to Low Row

upper backbiceps

dumbbell

Dumbbell Low Row

Dumbbell Low Row

dumbbell

Dumbbell pullover on the bosu

Dumbbell pullover on the bosu

dumbbell, bosu

Dumbbell Pullover to Bodyweight Bridge

Dumbbell Pullover to Bodyweight Bridge

dumbbell, bodyweight

Dumbbell Pullover with Alternating Leg Extension

Dumbbell Pullover with Alternating Leg Extension

dumbbell, bodyweight

Dumbbell Split Squat with Rotation

Dumbbell Split Squat with Rotation

dumbbell

Dumbbell standing high to low chop

Dumbbell standing high to low chop

obliquescoreshoulders

dumbbell

Dumbbell Swing Lunge

Dumbbell Swing Lunge

quadsgluteshamstrings

dumbbell

Dumbbell Uppercut

Dumbbell Uppercut

dumbbell

Dynamic Cossack Squat

Dynamic Cossack Squat

quadsglutesflexibility

bodyweight

Dynamic Deep Squat to Hamstring Stretch

Dynamic Deep Squat to Hamstring Stretch

bodyweight

Dynamic Half Kneeling Low to High Chop (aka Lift)

Dynamic Half Kneeling Low to High Chop (aka Lift)

bodyweight

EASY ROW FORM CHECKLIST:

Austin Hendrickson (Trainingtall)

EASY ROW FORM CHECKLIST:

TRX straps, rower

Efficiency in the Finish Position

Efficiency in the Finish Position

bodyweight, rower

Elbow Position in a Reverse Biceps Curl

Elbow Position in a Reverse Biceps Curl

bodyweight

Elbow position in the low row hold

Elbow position in the low row hold

bodyweight

Enlarging Number Display on the Rower OTConnect

Enlarging Number Display on the Rower OTConnect

rower

Exhale Breath on the Rower

Exhale Breath on the Rower

rower

Eye Focus in a TRX Lat Pulldown The goal is to keep this a vertical pull

lats · biceps

Eye Focus in a TRX Lat Pulldown The goal is to keep this a vertical pull

TRX straps

Farmer’s March In Place

core · grip · shoulders

Farmer’s March In Place

coregripshoulders

bodyweight

Fast feet

Fast feet

bodyweight

Faults and Progressions for a Hollow Rock

Faults and Progressions for a Hollow Rock

bodyweight

Faults in a Bridge Row

Faults in a Bridge Row

bodyweight

Faults in a Skier Swing

Faults in a Skier Swing

gluteshamstringscore

bodyweight

Faults in a Split Stance Deadlift

Faults in a Split Stance Deadlift

hamstringsglutesback

bodyweight

Faults to watch for in a Split Stance Deadlift

hamstrings · glutes · back

Faults to watch for in a Split Stance Deadlift

hamstringsglutesback

bodyweight

Feet flat is going to be the strongest position for us to produce power… but if

Feet flat is going to be the strongest position for us to produce power… but if

bodyweight

Finer details on the low band neutral grip shoulder press

Finer details on the low band neutral grip shoulder press

shoulderstriceps

mini band, resistance band

Fitness Frenzy

Fitness Frenzy

bodyweight

FITNESS “TIP OF THE DAYS” ARE BACK

quads · glutes

Austin Hendrickson (Trainingtall)

FITNESS “TIP OF THE DAYS” ARE BACK

bench

Floor Alternating Chat Fly

Floor Alternating Chat Fly

bodyweight

Floor Alternating Chest Press

Floor Alternating Chest Press

dumbbell, bodyweight

Floor Bridge Hold with Single Arm Close Grip Chest Press

Floor Bridge Hold with Single Arm Close Grip Chest Press

dumbbell, bodyweight

Floor Chest Fly

Floor Chest Fly

bodyweight

Floor Chest Press

chest · triceps

Floor Chest Press

bodyweight

Floor Chest Press aka Floor Press

Floor Chest Press aka Floor Press

bodyweight

Floor Demos

Floor Demos

bodyweight

Floor Low Band Close Grip Chest Press with Bent Knees (Lower)

chest · triceps

Floor Low Band Close Grip Chest Press with Bent Knees (Lower)

mini band, resistance band

Floor power push-ups

Floor power push-ups

chesttricepsshoulders

bodyweight

Floor pullover

Floor pullover

bodyweight

Floor Seated Torso Rotation

Floor Seated Torso Rotation

bodyweight

Floor Single Arm Close Grip Chest Press

Floor Single Arm Close Grip Chest Press

bodyweight

Floor Two Dumbbell Hold with Straight Leg Raise

Floor Two Dumbbell Hold with Straight Leg Raise

dumbbell

Flutter Kicks

Flutter Kicks

bodyweight

Foot Placement on the Bike

Foot Placement on the Bike

quadshamstrings

bike

Foot Plate Adjustment on a Sprint Row

Foot Plate Adjustment on a Sprint Row

bodyweight

Foot Strike

Foot Strike

bodyweight

Forward Lunge with Chop

Forward Lunge with Chop

quadsgluteshamstrings

bodyweight

Forward vs Reverse Lunges

Forward vs Reverse Lunges

bodyweight

Frogger

Frogger

bodyweight

Front Loaded Alternating Forward Lunge

Front Loaded Alternating Forward Lunge

quadsgluteshamstrings

bodyweight

Front Loaded Contralateral Single Arm Cross Back Lunge

Front Loaded Contralateral Single Arm Cross Back Lunge

quadsgluteshamstrings+1

bodyweight

Front Loaded Contralateral Single Arm Split Squat (Slow)

Front Loaded Contralateral Single Arm Split Squat (Slow)

bodyweight

Front Loaded Ipsilateral Cross Back Lunge

Front Loaded Ipsilateral Cross Back Lunge

quadsgluteshamstrings

bodyweight

Front Loaded Single Arm Squat

Front Loaded Single Arm Squat

dumbbell, bodyweight

Front Loaded Walking Lunge

quads · glutes · hamstrings

Front Loaded Walking Lunge

quadsgluteshamstrings

bodyweight

Front Raise to Upright Row

Front Raise to Upright Row

shouldersdeltoids

dumbbell, bodyweight

Front Squat

Front Squat

quadscoreshoulders

dumbbell, bench +3

Front Squat to Arnold Press

Front Squat to Arnold Press

quadscoreshoulders

bodyweight

Full Burpee

Full Burpee

bodyweight

Full Burpee Bench Hop Over

Full Burpee Bench Hop Over

bench

Full Burpee to Lateral Step Over Safety/Space Management

full body

Full Burpee to Lateral Step Over Safety/Space Management

bodyweight

Full Lateral Step Up to Knee Raise

Full Lateral Step Up to Knee Raise

bodyweight

Full Lateral Step Up to Lateral Leg Lift

quads · glutes

Full Lateral Step Up to Lateral Leg Lift

bodyweight

Full Lateral Step Ups

Full Lateral Step Ups

bodyweight

Full Segment (4min)

Full Segment (4min)

bodyweight

Full step-up

Full step-up

bodyweight

Full V-Up

Full V-Up

bodyweight

Gaming “Inferno”

Gaming “Inferno”

bodyweight

Glute Bridge

Austin Hendrickson (Trainingtall)

Glute Bridge

gluteshamstrings

bodyweight

Goblet Alternating Forward Lunge with Torso Rotation

Goblet Alternating Forward Lunge with Torso Rotation

bodyweight

Goblet Alternating Lateral Lunge

Goblet Alternating Lateral Lunge

quadsglutesadductors

bodyweight

Goblet Alternating Lateral Shift

Goblet Alternating Lateral Shift

quadsglutescore+1

bodyweight

Goblet Alternating Step Out Squat

Goblet Alternating Step Out Squat

bodyweight

Goblet Alternating Swing Lunge

Goblet Alternating Swing Lunge

quadsgluteshamstrings

bodyweight

Goblet Bench Tap Squat

quads · glutes

Goblet Bench Tap Squat

bench

Goblet Forward Lunge with Rotation Important to watch the knee as members rotate

quads · glutes · hamstrings

Goblet Forward Lunge with Rotation Important to watch the knee as members rotate

quadsgluteshamstrings

bodyweight

Goblet Rear Foot Elevated Split Squat

quads · glutes

Goblet Rear Foot Elevated Split Squat

bodyweight

Goblet Rear Foot Elevated Split Squat Option (Bulgarian Split Squat Option)

Goblet Rear Foot Elevated Split Squat Option (Bulgarian Split Squat Option)

bodyweight

Goblet Reverse Lunge with Torso Rotation to Full Step Up

Goblet Reverse Lunge with Torso Rotation to Full Step Up

bodyweight

Goblet Sit to Stand

Goblet Sit to Stand

bodyweight

Goblet Squat

Goblet Squat

quadsglutescore

bodyweight

Goblet Squat Hold Lateral Walk

Goblet Squat Hold Lateral Walk

quadsglutescore

bodyweight, mini band +1

Goblet Squat Hold Side to Side Step

Goblet Squat Hold Side to Side Step

quadsglutescore

bodyweight

Goblet Step-Down Toe Tap Range of Motion

Goblet Step-Down Toe Tap Range of Motion

bodyweight

Goblet Step-Out Squat to Transverse Squat

Goblet Step-Out Squat to Transverse Squat

quadsglutesadductors

bodyweight

Goblet Transverse Full Step Up

Goblet Transverse Full Step Up

bodyweight

Good Morning

Good Morning

hamstringsgluteslower back

bodyweight

Good Morning with Triceps Kickback

Good Morning with Triceps Kickback

kettlebell

Got a big belly in the way

Austin Hendrickson (Trainingtall)

Got a big belly in the way

TRX straps, rower

Gradual Increase of Volume

Gradual Increase of Volume

bodyweight

Gradual Increases to Build Tolerance

Gradual Increases to Build Tolerance

bodyweight

Great time today celebrating 6000 classes under my belt today

Great time today celebrating 6000 classes under my belt today

bodyweight

Great times hanging with some of the best coaches in the Chicagoland area and le

Great times hanging with some of the best coaches in the Chicagoland area and le

bodyweight

Grip on the Rower Handle

Grip on the Rower Handle

rower

Had fun representing @orangetheory today @fox32chicago this morning

Had fun representing @orangetheory today @fox32chicago this morning

bodyweight

Half Kneeling Arnold Press

Half Kneeling Arnold Press

shoulderstricepscore+1

bodyweight

Half Kneeling Single Arm Neutral Grip Shoulder Press to Overhead Stand

Half Kneeling Single Arm Neutral Grip Shoulder Press to Overhead Stand

shoulderstriceps

bodyweight

Hammer Curl

Hammer Curl

bench, bodyweight

Hammer Curl to Shoulder Press

Hammer Curl to Shoulder Press

shoulderstriceps

bodyweight

Hammer curl to the eccentric biceps curls

Hammer curl to the eccentric biceps curls

bodyweight

Hand Contact Surface in a Hammer Curl

Hand Contact Surface in a Hammer Curl

bodyweight

Hand Point of Contact in a Hip Hinge Swing

Hand Point of Contact in a Hip Hinge Swing

hamstringsglutesback

bodyweight, dumbbell +1

Hand Release Push Up (Explosive Tempo)

Hand Release Push Up (Explosive Tempo)

chesttricepsshoulders

bodyweight

Hand Release Push-Ups

Hand Release Push-Ups

chesttricepsshoulders

bodyweight

Hand Release Push-ups, Eccentrics, Building Toe Push-ups

Hand Release Push-ups, Eccentrics, Building Toe Push-ups

chesttricepsshoulders

bodyweight

Happy four…

back · legs · core

Happy four…

rower

Happy Independence Day

Happy Independence Day

bodyweight

Hate burpees

Austin Hendrickson (Trainingtall)

Hate burpees

bodyweight

Have fun with Capture the Flag tomorrow

Have fun with Capture the Flag tomorrow

bodyweight

Have you been told you have “tight hip flexors”

Austin Hendrickson (Trainingtall)

Have you been told you have “tight hip flexors”

gluteshamstrings

bodyweight

Heavy chest flys

Heavy chest flys

bodyweight

Heavy Dumbbell Bench Bird Dog Low Row

Heavy Dumbbell Bench Bird Dog Low Row

dumbbell, bench

Heavy Hip Bridge

Heavy Hip Bridge

gluteshamstrings

bodyweight

Heavy Low Row Options in Drop Sets or Reverse Drop Sets

back · biceps

Heavy Low Row Options in Drop Sets or Reverse Drop Sets

bodyweight

Heavy Sumo Deadlift

glutes · hamstrings · quads

Heavy Sumo Deadlift

gluteshamstringsquads

bodyweight

Heavy Tempo Close Grip Chest Press

Heavy Tempo Close Grip Chest Press

bodyweight

Heisman

quads · glutes · core

Heisman

quadsglutescore

bodyweight

Heisman The Heisman is awarded yearly to the most notable/best college player

flexibility

Heisman The Heisman is awarded yearly to the most notable/best college player

bodyweight

HELL WEEK DAY 1 - THE HIGH JUMP - COACH TIP:

Austin Hendrickson (Trainingtall)

HELL WEEK DAY 1 - THE HIGH JUMP - COACH TIP:

bench

HELL WEEK DAY 2 TIP OF THE DAY

Austin Hendrickson (Trainingtall)

HELL WEEK DAY 2 TIP OF THE DAY

chesttricepsshoulders+2

rower, bodyweight

Here’s EXACTLY how to PR your 200m row

Austin Hendrickson (Trainingtall)

Here’s EXACTLY how to PR your 200m row

rower

Here’s how I rowed a 24

Austin Hendrickson (Trainingtall)

Here’s how I rowed a 24

rower

High Plank Alternating Cross Body Knee Drive

High Plank Alternating Cross Body Knee Drive

bodyweight

High Plank Alternating Hip Tap

High Plank Alternating Hip Tap

bodyweight

High Plank Alternating Knee Drive (Counting reps)

core · shoulders

High Plank Alternating Knee Drive (Counting reps)

bodyweight

High plank alternating knee drive wide on the Bosu ball

High plank alternating knee drive wide on the Bosu ball

bosu

High Plank Alternating Leg Lift

High Plank Alternating Leg Lift

bodyweight

High Plank Alternating Low Row

High Plank Alternating Low Row

bodyweight

High Plank Alternating Superhero

High Plank Alternating Superhero

bodyweight

High Plank Alternating Wide Step with Power

High Plank Alternating Wide Step with Power

bodyweight

High Plank Jack

High Plank Jack

bodyweight

High plank knee tucks

abs · hip flexors

High plank knee tucks

TRX straps

High Plank Knee Tucks on the Straps

High Plank Knee Tucks on the Straps

TRX straps

High Plank Lateral Reach

High Plank Lateral Reach

bodyweight

High Plank Pull Through

High Plank Pull Through

bodyweight

High plank to alternating side plank

High plank to alternating side plank

bodyweight

High Plank to Low Plank

High Plank to Low Plank

coreshouldersobliques

bodyweight

High plank to pike

High plank to pike

flexibilitycoreshoulders

bodyweight

High Plank to Pike with Alternating Ankle Tap

High Plank to Pike with Alternating Ankle Tap

flexibilitycoreshoulders

bodyweight

High Plank to Push-Back

High Plank to Push-Back

kettlebell, bodyweight

High Pull

High Pull

bodyweight

High Pull with Power

High Pull with Power

bodyweight

High Rep Push Up Options Bonus Push Up/Plank Jack Medley

chest · triceps · shoulders

High Rep Push Up Options Bonus Push Up/Plank Jack Medley

chesttricepsshoulders

bodyweight

High Rep Push Ups Option

High Rep Push Ups Option

chesttricepsshoulders

bodyweight

High Row

upper back · biceps

High Row

upper backbiceps

bodyweight

Highlighting Key Point to Rehearse

Highlighting Key Point to Rehearse

TRX straps, bodyweight

Hinge and Reach

core · shoulders

Hinge and Reach

bodyweight

Hip airplanes

Hip airplanes

bodyweight

Hip Bridge

glutes · hamstrings

Hip Bridge

gluteshamstrings

dumbbell, bodyweight

Hip Bridges on the ground vs

Austin Hendrickson (Trainingtall)

Hip Bridges on the ground vs

gluteshamstrings

bench

Hip Hinge

Hip Hinge

hamstringsglutesback

bodyweight, dumbbell +1

Hip hinge swing

Hip hinge swing

hamstringsglutesback

bodyweight

Hip Hinge Swing Options

Hip Hinge Swing Options

hamstringsglutesback

dumbbell, kettlebell +1

Hip Raise

Hip Raise

bodyweight

Holding on During Inclines

quads · hamstrings · calves

Holding on During Inclines

quadshamstringscalves

treadmill, bodyweight

Hollow Hold

Hollow Hold

bodyweight

Hollow Hold Close Grip Chest Press

Hollow Hold Close Grip Chest Press

bodyweight

Hollow Hold Triceps Extension

Hollow Hold Triceps Extension

bodyweight

How does run form change

quads · hamstrings · calves

Austin Hendrickson (Trainingtall)

How does run form change

quadshamstringscalves

treadmill

How I rowed a 1:06 500 meter and howo row YOUR best 500 meter:

Austin Hendrickson (Trainingtall)

How I rowed a 1:06 500 meter and howo row YOUR best 500 meter:

bench, rower

How much should you bend your knees during a dumbbell deadlift

Austin Hendrickson (Trainingtall)

How much should you bend your knees during a dumbbell deadlift

hamstringsglutesback

dumbbell

How the World Record Rowers SPRINT

Austin Hendrickson (Trainingtall)

How the World Record Rowers SPRINT

rower

How to correct curling/swinging in the clean

full body

How to correct curling/swinging in the clean

bodyweight

How to make Burpees EASY:

Austin Hendrickson (Trainingtall)

How to make Burpees EASY:

bodyweight

How to NOT DIE During Inclines & Hills…

Austin Hendrickson (Trainingtall)

How to NOT DIE During Inclines & Hills…

quadshamstringscalves

treadmill

How to row your BEST 1000-meter row:

Austin Hendrickson (Trainingtall)

How to row your BEST 1000-meter row:

rower

How to Run Your FASTEST MILE ✅

Austin Hendrickson (Trainingtall)

How to Run Your FASTEST MILE ✅

quadshamstringscalves

bodyweight

How to Snatch heavy dumbbells INSTANTLY

Austin Hendrickson (Trainingtall)

How to Snatch heavy dumbbells INSTANTLY

dumbbell

HUMPING IS GREAT

Austin Hendrickson (Trainingtall)

HUMPING IS GREAT

hamstringsglutesback

kettlebell

I don’t often toss dumbbells around… unless I’m on a rant

shoulders · triceps

I don’t often toss dumbbells around… unless I’m on a rant

shoulderstriceps

dumbbell, bosu

I get SO MUCH RETALIATION on this topic…

Austin Hendrickson (Trainingtall)

I get SO MUCH RETALIATION on this topic…

rower

I just KNOW you’re getting WRECKED by inclines when running…

Austin Hendrickson (Trainingtall)

I just KNOW you’re getting WRECKED by inclines when running…

quadshamstringscalves

treadmill

I know we talk about it in the demos but let’s be overly clear when we talk abou

I know we talk about it in the demos but let’s be overly clear when we talk abou

bodyweight

I see those sneaky hands…

Austin Hendrickson (Trainingtall)

I see those sneaky hands…

bodyweight

I went too long the first time I went into this

I went too long the first time I went into this

bodyweight

I will take this to my grave…

Austin Hendrickson (Trainingtall)

I will take this to my grave…

shoulderstriceps

bodyweight

If it HURTS your back doing deadlifts…

Austin Hendrickson (Trainingtall)

If it HURTS your back doing deadlifts…

hamstringsglutesback

dumbbell

If it hurts your knees to lunge…

Austin Hendrickson (Trainingtall)

If it hurts your knees to lunge…

quadsgluteshamstrings

TRX straps, bodyweight

If they compress too much they can’t engage posterior chain

If they compress too much they can’t engage posterior chain

bodyweight

If you CAN’T do a full push up, but knee pushups are too easy…

Austin Hendrickson (Trainingtall)

If you CAN’T do a full push up, but knee pushups are too easy…

chesttricepsshoulders

bench

If you have BACK PAIN from rowing…

Austin Hendrickson (Trainingtall)

If you have BACK PAIN from rowing…

rower

If you’re bad at pushups and want to get better, start at the BOTTOM

Austin Hendrickson (Trainingtall)

If you’re bad at pushups and want to get better, start at the BOTTOM

chesttricepsshoulders

bench

If you’re sitting on YOUR NICE CUSHY BUM, you’re messing up

Austin Hendrickson (Trainingtall)

If you’re sitting on YOUR NICE CUSHY BUM, you’re messing up

rower

Illinois Leadership Summit 2026

Illinois Leadership Summit 2026

rower

Improving the Bench Bird Dog Low Row

core · lower back

Improving the Bench Bird Dog Low Row

bench

In Launch, we talk about preseving the stimulus of the movement

shoulders · deltoids

In Launch, we talk about preseving the stimulus of the movement

shouldersdeltoids

bodyweight

In rowing you want to use your LEGS first

Austin Hendrickson (Trainingtall)

In rowing you want to use your LEGS first

rower

In/In Out/Out

In/In Out/Out

bodyweight

In/Out Hops

In/Out Hops

bodyweight

Incline 2 chest fly

chest

Incline 2 chest fly

bodyweight

Incline Alternating Chest Press

Incline Alternating Chest Press

bodyweight

Incline biceps curl

Incline biceps curl

bodyweight

Incline Chest Fly & Chest Press Finisher

Incline Chest Fly & Chest Press Finisher

bodyweight

Incline Chest Press to Alternating Incline Chest Press

Incline Chest Press to Alternating Incline Chest Press

bodyweight

Incline Chest Press vs

Austin Hendrickson (Trainingtall)

Incline Chest Press vs

dumbbell, bench

Incline Close Grip Chest Press

chest · triceps

Incline Close Grip Chest Press

bodyweight

Incline Front Loaded Sit Up Stand to Hammer Curl

Incline Front Loaded Sit Up Stand to Hammer Curl

bodyweight

Incline Hammer Curl to Stand

Incline Hammer Curl to Stand

bodyweight

Incline setting 2, chest fly

Incline setting 2, chest fly

bodyweight

Incline Sit Up Stand to Shoulder Press

Incline Sit Up Stand to Shoulder Press

shoulderstriceps

bodyweight

Inclined chest press (bench position

Inclined chest press (bench position

bench

Inclines for Joggers and Runners

quads · hamstrings · calves

Inclines for Joggers and Runners

quadshamstringscalves

bodyweight

Inclines not only build a bigger stronger engine… they also reinforce proper stride length

Inclines not only build a bigger stronger engine… they also reinforce proper stride length

quadscalveshamstrings

bodyweight

Inconvenience and Communication

Inconvenience and Communication

bodyweight

Inferno Pro Tip

Inferno Pro Tip

rower, treadmill

Installing & Removing Rower Foot Plates

Installing & Removing Rower Foot Plates

rower

Inverted Walk Out

Inverted Walk Out

bodyweight

Ipsilateral Single Arm Reverse Lunge

Ipsilateral Single Arm Reverse Lunge

bodyweight

Ipsilateral Single Arm Split Stance Deadlift

Ipsilateral Single Arm Split Stance Deadlift

hamstringsglutesback

dumbbell

Is age just a number

Austin Hendrickson (Trainingtall)

Is age just a number

bench, bodyweight

Is Arching a Chest Press Safe

Is Arching a Chest Press Safe

bodyweight

It’s easy for coaches to overcomplicate things…

Austin Hendrickson (Trainingtall)

It’s easy for coaches to overcomplicate things…

hamstringsglutesback

bodyweight

It’s official… training your biceps on an incline bench is BETTER

Austin Hendrickson (Trainingtall)

It’s official… training your biceps on an incline bench is BETTER

bench

IYKYK Never leave out those bikers and stridererers

legs · core

IYKYK Never leave out those bikers and stridererers

bike, strider

Just a few faults to look for in that decline push up

Just a few faults to look for in that decline push up

chesttricepsshoulders

bodyweight

Keep tension in those straps

shoulders · upper back

Keep tension in those straps

shouldersupper back

TRX straps

Keep them successful

quads · glutes

Keep them successful

bodyweight

Keeping squats as safe and effective as possible starts with the FEET

Austin Hendrickson (Trainingtall)

Keeping squats as safe and effective as possible starts with the FEET

bodyweight

Kickback

triceps

Kickback

kettlebell

Knee Low Plank to Knee High Plank

core · shoulders

Knee Low Plank to Knee High Plank

bodyweight

Knee Push Ups

Knee Push Ups

bodyweight

Kneel Mat for the Bear Step and Broad Jump to Shuffle

Kneel Mat for the Bear Step and Broad Jump to Shuffle

bodyweight

Kneel mats for Alternating Transverse Goblet Squats

Kneel mats for Alternating Transverse Goblet Squats

quadsglutescore

bodyweight

Kneeling Base on a BOSU

Kneeling Base on a BOSU

bosu

Kneeling roll out

Kneeling roll out

TRX straps, bodyweight

Kneeling Triceps Push Up to Kneeling Push Up

Kneeling Triceps Push Up to Kneeling Push Up

chesttricepsshoulders

bodyweight

Last Launch group of the 2023 year

Last Launch group of the 2023 year

bodyweight

Lateral Bound (Stick It)

Lateral Bound (Stick It)

quadsglutescalves

bodyweight

Lateral Bound to Reverse Lunge

Lateral Bound to Reverse Lunge

bodyweight

Lateral Bound to Single Leg Hop

Lateral Bound to Single Leg Hop

quadsglutescalves+1

bodyweight

Lateral Bound to Squat Jump

quads · glutes

Lateral Bound to Squat Jump

bodyweight

Lateral Hop Squat with Floor Tap

Lateral Hop Squat with Floor Tap

bodyweight

Lateral Lunge

quads · glutes · adductors

Lateral Lunge

quadsglutesadductors

bodyweight

Lateral Lunge to Balance Biceps Curl

Lateral Lunge to Balance Biceps Curl

quadsglutesadductors

bodyweight

Lateral lunge to knee raise

quads · glutes · adductors

Lateral lunge to knee raise

quadsglutesadductors

bodyweight

Lateral Lunge to Knee Raise (Explosive)

Lateral Lunge to Knee Raise (Explosive)

quadsglutesadductors

bodyweight

Lateral Lunge to Knee Raise with Overhead Reach

Lateral Lunge to Knee Raise with Overhead Reach

quadsglutesadductors

bodyweight

Lateral Lunge to Single Arm Squat to Press

Lateral Lunge to Single Arm Squat to Press

quadsglutesadductors

bodyweight

Lateral Lunge to Single Arm Upright Row

Lateral Lunge to Single Arm Upright Row

quadsglutesadductors

bodyweight

Lateral Raise

Lateral Raise

shouldersdeltoids

bodyweight

Lateral Step Down Store Tap (Bodyweight)

Lateral Step Down Store Tap (Bodyweight)

bodyweight

Lateral step up with power options

quads · glutes

Lateral step up with power options

bodyweight

Lateral step ups (part 2)

quads · glutes

Lateral step ups (part 2)

bodyweight

Lateral step-up foot placement/set up

quads · glutes

Lateral step-up foot placement/set up

bodyweight

Launch Weeks never get old

Launch Weeks never get old

bodyweight

Launch/Coach Training May 2025

Launch/Coach Training May 2025

bodyweight

Lean Back with Twist

Lean Back with Twist

bodyweight

Leg Drive in a Heavy Chest Press

Leg Drive in a Heavy Chest Press

bodyweight

Lift More or Row More

Lift More or Row More

bodyweight

Lift More or Row More (Choose above or below the “OR” line)

back · biceps

Lift More or Row More (Choose above or below the “OR” line)

bodyweight

Line of Pull in a Pallof Press

Line of Pull in a Pallof Press

shoulderschesttriceps

bodyweight

Loading a Bench Tap Squat

Loading a Bench Tap Squat

bench

Loading a heavy dumbbell hip bridge

Loading a heavy dumbbell hip bridge

gluteshamstrings

dumbbell, bodyweight

Loading a heavy goblet position

quads · glutes

Loading a heavy goblet position

bodyweight

Loading squats and why

Loading squats and why

bodyweight

Longest name ever:

Longest name ever:

bodyweight

Losing a Tripod Foot in Front Loaded Positions

flexibility

Losing a Tripod Foot in Front Loaded Positions

bodyweight

Low Band (Upper) Deadlift to Low Row

Low Band (Upper) Deadlift to Low Row

hamstringsglutesback

mini band, resistance band

Low Band Bear Step (Upper)

Low Band Bear Step (Upper)

mini band, resistance band

Low Band Bird Dog Single Arm Glide

core · lower back

Low Band Bird Dog Single Arm Glide

mini band, resistance band

Low Band Low Plank Alternating Toe Tap

Low Band Low Plank Alternating Toe Tap

mini band, resistance band +1

Low band neutral grip shoulder press

Low band neutral grip shoulder press

shoulderstriceps

mini band, resistance band +1

Low Band Overhead Triceps Extension (Lower)

Low Band Overhead Triceps Extension (Lower)

mini band, resistance band

Low band reverse lunge with torso rotation

Low band reverse lunge with torso rotation

mini band, resistance band

Low Band Single Dumbbell Good Morning (Lower)

hamstrings · glutes · lower back

Low Band Single Dumbbell Good Morning (Lower)

hamstringsgluteslower back

dumbbell, mini band +1

Low Band Single Leg Hold Contralateral Single Arm Shoulder Press

Low Band Single Leg Hold Contralateral Single Arm Shoulder Press

shoulderstriceps

mini band, resistance band

Low Band Single Leg Hold with Shoulder Press

Low Band Single Leg Hold with Shoulder Press

shoulderstriceps

mini band, resistance band

Low Band Squat Hold Front Walk

Low Band Squat Hold Front Walk

mini band, resistance band

Low band squat hold lateral walk

Low band squat hold lateral walk

mini band, resistance band

Low Band Squat to Lateral Leg Lift

quads · glutes

Low Band Squat to Lateral Leg Lift

mini band, resistance band

Low band walkout

Low band walkout

mini band, resistance band

Low Bench Alternating Bicycle Press

Low Bench Alternating Bicycle Press

bench

Low Bench Alternating Contralateral Bicycle Press

Low Bench Alternating Contralateral Bicycle Press

bench

Low Bench Alternating Goblet Step-down Squat

Low Bench Alternating Goblet Step-down Squat

bench

Low Bench Alternating Lateral Step Over

Low Bench Alternating Lateral Step Over

quadsgluteship flexors

bench

Low Bench Alternating Step Down Reverse Lunge to Hammer Curl

Low Bench Alternating Step Down Reverse Lunge to Hammer Curl

bench

Low Bench Box Jump

quads · glutes

Low Bench Box Jump

bench

Low bench bridge (feet on)

Low bench bridge (feet on)

gluteshamstrings

bench

Low Bench Burpee to Sqiat Jack

Low Bench Burpee to Sqiat Jack

bench

Low Bench Chest Fly

Low Bench Chest Fly

bench

Low Bench Chest Fly We are looking for functional strength, not bodybuilding

chest · triceps

Low Bench Chest Fly We are looking for functional strength, not bodybuilding

bench

Low Bench Chest Press

Low Bench Chest Press

bench

Low Bench Goblet Step-Down Squat

Low Bench Goblet Step-Down Squat

bench

Low Bench High Plank Abduction

Low Bench High Plank Abduction

bench

Low Bench High Plank Alternating Up and Down

Low Bench High Plank Alternating Up and Down

bench

Low Bench Knee Tuck

abs · hip flexors

Low Bench Knee Tuck

bench

Low Bench Push Ups

Low Bench Push Ups

chesttricepsshoulders

bench

Low Bench Rear Foot Elevated Contralateral Single Arm Split Squat

Low Bench Rear Foot Elevated Contralateral Single Arm Split Squat

bench

Low Bench Reverse Lunge to Single Leg Hop

Low Bench Reverse Lunge to Single Leg Hop

bench

Low Bench Single Arm Step Down Reverse Lunge

Low Bench Single Arm Step Down Reverse Lunge

bench

Low Bench Squat Jack Finisher (Option)

quads · glutes

Low Bench Squat Jack Finisher (Option)

bench

Low Bench Squat Jacks

quads · glutes

Low Bench Squat Jacks

bench

Low Bench Standing Alternating Toe Tap

Low Bench Standing Alternating Toe Tap

corehip flexors

bench

Low Bench Step Down Reverse Lunge to Single Leg Knee Drive

Low Bench Step Down Reverse Lunge to Single Leg Knee Drive

bench

Low Bench Straight Arm Sit Up

Low Bench Straight Arm Sit Up

bench

Low plank alternating wide knee drive to leg lift

Low plank alternating wide knee drive to leg lift

bodyweight

Low Plank Hip Rocks

Low Plank Hip Rocks

bodyweight

Low Plank Jack

Low Plank Jack

bodyweight

Low plank to high plank and vice versa

core · shoulders

Low plank to high plank and vice versa

bodyweight

Low Plank to Pike

Low Plank to Pike

bodyweight

Low Plank Wide Knee Drive

Low Plank Wide Knee Drive

bodyweight

Low Row

back · biceps

Low Row

bodyweight

Low Row (Explosive)

back · biceps

Low Row (Explosive)

bodyweight

Low Row Hold

back · biceps

Low Row Hold

TRX straps

Low Row Neutral-Grip Deadlift Curl Shoulder Press Complex

Low Row Neutral-Grip Deadlift Curl Shoulder Press Complex

shoulderstriceps

bodyweight

Low Row Options 5x5 Template

Low Row Options 5x5 Template

bodyweight

Low Row Pull Angle

Low Row Pull Angle

bodyweight

Low row vs high row:

Low row vs high row:

upper backbiceps

bodyweight

Low row vs high row: Do you know the difference between a low row and a high row

upper back · biceps

Low row vs high row: Do you know the difference between a low row and a high row

upper backbiceps

bench

Low Side Plank

Low Side Plank

bodyweight, dumbbell +1

Low Side Plank Leg Lift

Low Side Plank Leg Lift

bodyweight

Low Side Plank Pendulum

Low Side Plank Pendulum

bodyweight

Low Side Plank Pendulum with Kickstand

Low Side Plank Pendulum with Kickstand

bodyweight

Low Side Plank Rotation

Low Side Plank Rotation

bodyweight

Low Side Plank Rotation Great core movement combining rotation and anti-rotation

obliques · core

Low Side Plank Rotation Great core movement combining rotation and anti-rotation

bodyweight

Low Side Plank Thread the Needle

Low Side Plank Thread the Needle

bodyweight

Low To High Lift (Reverse Chop)

obliques · core · shoulders

Low To High Lift (Reverse Chop)

obliquescoreshoulders

bodyweight

Lunge

Lunge

quadsgluteshamstrings

bench, bodyweight +2

Lunge Jack

Lunge Jack

quadsgluteshamstrings

bodyweight

Majority of Orangetheory movements we cue shoulder blades back and down

hamstrings · glutes

Majority of Orangetheory movements we cue shoulder blades back and down

hamstringsglutes

bodyweight

Make sure members keep the dumbbell close to the chest as it moves upwards

Make sure members keep the dumbbell close to the chest as it moves upwards

dumbbell

Mechanics, Consistency, Intensity

Mechanics, Consistency, Intensity

bodyweight

Med Ball Squat to Rainbow

Med Ball Squat to Rainbow

medicine ball

Med Ball Squat to Upward Rotation

Med Ball Squat to Upward Rotation

dumbbell, medicine ball

Medball Lateral Lunge

Medball Lateral Lunge

quadsglutesadductors

dumbbell

Members Planking During the Finisher

Members Planking During the Finisher

bodyweight

Michigan Oct ‘25

Michigan Oct ‘25

bodyweight

Mid Band Bridge

Mid Band Bridge

gluteshamstrings

mini band, resistance band

Mid Band Clam

Mid Band Clam

dumbbell, mini band +1

Mid Band Crunch Hold with In and Out

Mid Band Crunch Hold with In and Out

dumbbell, mini band +1

Mid Band Deadlift

Mid Band Deadlift

hamstringsglutesback

mini band, resistance band

Mid Band Deadlift We want tension on the band when they set up their feet

hamstrings · glutes · back

Mid Band Deadlift We want tension on the band when they set up their feet

hamstringsglutesback

dumbbell, mini band +1

Mid Band Foot Exchange

Mid Band Foot Exchange

mini band, resistance band

Mid band high plank alternating toe tap

Mid band high plank alternating toe tap

mini band, resistance band

Mid band hip bridge with shoulders on

glutes · hamstrings

Mid band hip bridge with shoulders on

gluteshamstrings

mini band, resistance band

Mid Band Low Side Plank Leg Lift

Mid Band Low Side Plank Leg Lift

mini band, resistance band

Mid Band Monster Walk

Mid Band Monster Walk

mini band, resistance band

Mid Band Seated Torso Rotation

Mid Band Seated Torso Rotation

mini band, resistance band

Mid Band Side Lying Leg Lift

Mid Band Side Lying Leg Lift

obliquescoreshoulders

mini band, resistance band

Mid Band Squat to Alternating Lateral Leg Lift

quads · glutes

Mid Band Squat to Alternating Lateral Leg Lift

mini band, resistance band

Mid Band Upright Row and Deadlift Circuit

Mid Band Upright Row and Deadlift Circuit

mini band, resistance band

Mid Band Walkout

Mid Band Walkout

mini band, resistance band

Mid Foot Contact Point

Mid Foot Contact Point

quadshamstringscalves

treadmill, bodyweight

Mid-Band Bench Front Squat (neutral grip)

Mid-Band Bench Front Squat (neutral grip)

quadscoreshoulders

bench, mini band +1

Mid-band bench tap front squat

quads · core · shoulders

Mid-band bench tap front squat

quadscoreshoulders

bench, mini band +1

Mind Muscle Connection in a Hinge

Mind Muscle Connection in a Hinge

bodyweight

Mind Muscle Connection: Hip Hinge Swing/200m Row

Mind Muscle Connection: Hip Hinge Swing/200m Row

hamstringsglutesback

bench, bodyweight

Mobility

Mobility

bench, bodyweight +1

My BIGGEST realization as a trainer for over 10 years…

Austin Hendrickson (Trainingtall)

My BIGGEST realization as a trainer for over 10 years…

bench

My hand is a button above your head that opens a trap door

My hand is a button above your head that opens a trap door

bodyweight

My knee pain went away when I started squatting like this…

Austin Hendrickson (Trainingtall)

My knee pain went away when I started squatting like this…

bodyweight

Neck Position in a Bicycle Crunch

abs · obliques

Neck Position in a Bicycle Crunch

bodyweight

Neutral Grip Front Raise

Neutral Grip Front Raise

shouldersdeltoids

bodyweight

Neutral Grip Front Squat

Neutral Grip Front Squat

quadscoreshoulders

bodyweight

Neutral grip lateral raise

shoulders · deltoids

Neutral grip lateral raise

shouldersdeltoids

bodyweight

Neutral Grip Push Press

Neutral Grip Push Press

shoulderschesttriceps

bodyweight

Neutral grip shoulder press + acromion types and pverhead positions

shoulders · triceps

Neutral grip shoulder press + acromion types and pverhead positions

shoulderstriceps

bodyweight

Neutral Grip Thrusters

Neutral Grip Thrusters

quadsshoulderscore

bodyweight

Neutral grip thrusters Power from the hips

quads · shoulders · core

Neutral grip thrusters Power from the hips

quadsshoulderscore

bodyweight

Neutral Spine in a Bridge Row

Neutral Spine in a Bridge Row

bodyweight

Never let your knees go over your toes when you squat…

Austin Hendrickson (Trainingtall)

Never let your knees go over your toes when you squat…

TRX straps, bodyweight

Not all of us grew up on classic bodybuilding exercises🧡 Concentration curls

Not all of us grew up on classic bodybuilding exercises🧡 Concentration curls

bodyweight

Not enough people realize how MASSIVE of a mistake this is…

Austin Hendrickson (Trainingtall)

Not enough people realize how MASSIVE of a mistake this is…

rower

One of the hardest parts about Split Squats is NOT losing your balance

Austin Hendrickson (Trainingtall)

One of the hardest parts about Split Squats is NOT losing your balance

bodyweight

Option for a Two Dumbbell Overhead Triceps Extension

Option for a Two Dumbbell Overhead Triceps Extension

dumbbell

Options for a 1/2 Kneeling Single Arm Shoulder Press to Stand

shoulders · triceps

Options for a 1/2 Kneeling Single Arm Shoulder Press to Stand

shoulderstriceps

bodyweight

Options for non-jumpers in the lateral step up with power

Options for non-jumpers in the lateral step up with power

bodyweight

Options in a bear/plank alternating low row

Options in a bear/plank alternating low row

bodyweight

Orange Everest Floor Demo

Orange Everest Floor Demo

bodyweight

OTBeat Clock and Timed Run Rows - Classroom Management

back · biceps

OTBeat Clock and Timed Run Rows - Classroom Management

bodyweight

OTBeat Clock for Timed Run/Rows

OTBeat Clock for Timed Run/Rows

bodyweight

OTF Summit 2025 Chicagoland

OTF Summit 2025 Chicagoland

bodyweight

Over-Cueing Squat Form

Over-Cueing Squat Form

bodyweight

Overhead Single Arm March in Place

Overhead Single Arm March in Place

corehip flexors

bodyweight

PACING STRATEGY: 1000m Row 🔥

Austin Hendrickson (Trainingtall)

PACING STRATEGY: 1000m Row 🔥

bench, rower

Pause Reps (aka Stick It)

Pause Reps (aka Stick It)

bodyweight

Performance Concepts in a Heavy Chest Press

Performance Concepts in a Heavy Chest Press

bodyweight

Picked up a new visual cue

back · legs · core

Picked up a new visual cue

rower

Planes of Motion and Options

Planes of Motion and Options

bodyweight

Plank

core · shoulders

Plank

bosu, bodyweight

Plank pop

Plank pop

bodyweight

Possible Row Coaching Goals

Possible Row Coaching Goals

rower, bodyweight

Power 10s

Power 10s

rower, bodyweight

Power-walkers Reassurance of Proper (Safe) Distance

Power-walkers Reassurance of Proper (Safe) Distance

quadshamstringscalves

treadmill, bodyweight

Power-Walking Variables and Side-by-side comparisons

Power-Walking Variables and Side-by-side comparisons

bodyweight

Preventing “Sawing” in a Clutch Curl with Torso Rotation

Preventing “Sawing” in a Clutch Curl with Torso Rotation

bodyweight

Proximity to the console

quads · hamstrings · calves

Proximity to the console

quadshamstringscalves

treadmill

Pull-Up

Austin Hendrickson (Trainingtall)

Pull-Up

TRX straps

Pullover

lats · chest

Pullover

dumbbell

Pullover (Adjusting for Excessive Lumbar Curve)

lats · chest

Pullover (Adjusting for Excessive Lumbar Curve)

bodyweight

Pullover to Bridge

Pullover to Bridge

bodyweight

Pullovers feeling weird

Austin Hendrickson (Trainingtall)

Pullovers feeling weird

bodyweight

Pulsing half squats

Pulsing half squats

bodyweight

Pump Start for Short Aggressive Rows

Pump Start for Short Aggressive Rows

bench, rower +1

Push Press

Push Press

shoulderschesttriceps

bodyweight

Push Up

Push Up

chesttricepsshoulders

bodyweight, bench

Push Up (Explosive) to Alternating High Side Plank

Push Up (Explosive) to Alternating High Side Plank

bodyweight

Push Up the Alternating Superhero

Push Up the Alternating Superhero

chesttricepsshoulders

bodyweight

Push Up the Alternating Superhero One push up, 5then both sides of the superhero

chest · triceps · shoulders

Push Up the Alternating Superhero One push up, 5then both sides of the superhero

chesttricepsshoulders

bodyweight

Push Up to Alternating Low Row

Push Up to Alternating Low Row

chesttricepsshoulders

bodyweight

Push up to alternating press

Push up to alternating press

chesttricepsshoulders

bodyweight

Push up to alternating rotational press

chest · triceps · shoulders

Push up to alternating rotational press

chesttricepsshoulders

bodyweight

Push Up to High Plank Pop

Push Up to High Plank Pop

chesttricepsshoulders

bodyweight

Push Up to Knee Tuck

Push Up to Knee Tuck

bodyweight

Push up to rotational dumbbell press

chest · triceps · shoulders

Push up to rotational dumbbell press

chesttricepsshoulders

dumbbell

Push Ups (High Repetition Strategy and Development)

chest · triceps · shoulders

Push Ups (High Repetition Strategy and Development)

chesttricepsshoulders

bodyweight

Push-Up Hold

Push-Up Hold

chesttricepsshoulders

bodyweight

Q-Angle and Tibial Rotation in a Cross-Back Lunge

Q-Angle and Tibial Rotation in a Cross-Back Lunge

quadsgluteshamstrings

bodyweight

Racking and Unracking Y Bells

Racking and Unracking Y Bells

y-bell

Rdl

hamstrings · glutes

Rdl

hamstringsglutes

bodyweight

Reach in the Catch

Reach in the Catch

bodyweight

Rear Foot Elevated Split Squat (Back Foot)

Rear Foot Elevated Split Squat (Back Foot)

bodyweight

Rear Foot Elevated Split Squat Jump

Rear Foot Elevated Split Squat Jump

bodyweight

Rear Foot Elevated Split Squats (RFESS-Bulgarian Split Squats)

Rear Foot Elevated Split Squats (RFESS-Bulgarian Split Squats)

bodyweight

Reciprocating Chest Press

Reciprocating Chest Press

bodyweight

Reciprocating Ipsilateral Bicycle Press

Reciprocating Ipsilateral Bicycle Press

bodyweight

Reciprocating Row

Reciprocating Row

backbicepsflexibility

bodyweight

Reciprocating Shoulder Press

Reciprocating Shoulder Press

shoulderstriceps

bodyweight

Refining the transverse squat

quads · glutes · adductors

Refining the transverse squat

quadsglutesadductors

bench

Resetting Low Benches

Resetting Low Benches

bench

Resisted Rotation: Progressions and Common Faults

Resisted Rotation: Progressions and Common Faults

bodyweight

Resisted Torso Rotation

Resisted Torso Rotation

bodyweight

Returning Weights in Individual Racks

Returning Weights in Individual Racks

bodyweight

Returning Weights in the Landscape Rack

Returning Weights in the Landscape Rack

bodyweight

Reverse Biceps Curl

Reverse Biceps Curl

bodyweight

Reverse Biceps Curls can be really uncomfortable…

Austin Hendrickson (Trainingtall)

Reverse Biceps Curls can be really uncomfortable…

dumbbell

Reverse Crunch

abs

Reverse Crunch

bodyweight

Reverse Fly

Reverse Fly

rear deltoidsupper back

dumbbell, mini band +2

Reverse fly (w/mid band):

Reverse fly (w/mid band):

rear deltoidsupper back

mini band, resistance band

Reverse Grip Chest Press

Reverse Grip Chest Press

bodyweight

Reverse Grip Low Row

Reverse Grip Low Row

bodyweight, TRX straps

Reverse Lunge

Reverse Lunge

bodyweight

Reverse Lunge to Full Step Up to Knee Raise

Reverse Lunge to Full Step Up to Knee Raise

bodyweight

Reverse Lunge with Floor Tap to Single Leg Hop

Reverse Lunge with Floor Tap to Single Leg Hop

bodyweight

Rock N Roll

back · legs · core

Rock N Roll

rower, bodyweight

Rolling Cobra

Rolling Cobra

bodyweight

Rollout

Rollout

TRX straps, bodyweight

Rollout to Triceps Extension

Rollout to Triceps Extension

TRX straps

Row

Row

bodyweight

Rower

Rower

rower

Rower foot plate settings

Rower foot plate settings

rower

Rower foot plate settings and why closer to the toes/lower is better for most

back · legs · core

Rower foot plate settings and why closer to the toes/lower is better for most

rower

Rower tablet tip

Rower tablet tip

rower

Rowing

Austin Hendrickson (Trainingtall)

Rowing

rower, TRX straps

Rowing cardio = PUSH, not pull…

Austin Hendrickson (Trainingtall)

Rowing cardio = PUSH, not pull…

rower

Rowing isn’t for short people

Austin Hendrickson (Trainingtall)

Rowing isn’t for short people

rower

Rowing isn’t what you think it is

back · legs · core

Austin Hendrickson (Trainingtall)

Rowing isn’t what you think it is

rower

Rowing world champions do 1 thing you probably don’t do enough of…

Austin Hendrickson (Trainingtall)

Rowing world champions do 1 thing you probably don’t do enough of…

rower

Rowing “fast” does NOT come from just taking more strokes at a quicker rate…

Austin Hendrickson (Trainingtall)

Rowing “fast” does NOT come from just taking more strokes at a quicker rate…

rower

Running Shoes in Strength 50 Classes

Running Shoes in Strength 50 Classes

quadshamstringscalves

bodyweight

Running speeds “trained” vs

Austin Hendrickson (Trainingtall)

Running speeds “trained” vs

quadshamstringscalves

treadmill

Safely Returning Weights

Safely Returning Weights

bodyweight

Safety in Hang Power Cleans

Safety in Hang Power Cleans

bodyweight

Safety/Space Management in a Full Burpee to Lateral Step Over

Safety/Space Management in a Full Burpee to Lateral Step Over

bodyweight

Same speed, DRASTICALLY different running form

Austin Hendrickson (Trainingtall)

Same speed, DRASTICALLY different running form

quadshamstringscalves

treadmill

Scaps in the Low Plank Position

core · shoulders

Scaps in the Low Plank Position

bodyweight

Scaption

Scaption

shouldersdeltoids

bodyweight

Scapulae in the Low Plank

core · shoulders

Scapulae in the Low Plank

bodyweight

Scapular position in a Y-raise

shoulders · upper back

Scapular position in a Y-raise

shouldersupper back

bodyweight

Searching Specific Movements

Searching Specific Movements

bodyweight

Seated Alternating Oblique Knee Tuck

Seated Alternating Oblique Knee Tuck

bodyweight

Seated Biceps Curl to Stand

Seated Biceps Curl to Stand

bodyweight

Seated Hammer Curl

biceps · forearms

Seated Hammer Curl

bodyweight

Seated Lateral Raise

Seated Lateral Raise

shouldersdeltoids

bodyweight

Seated low row

Seated low row

hamstringsglutesback

bodyweight

Seated Low Row (Options - Preserving the Stimulus)

Seated Low Row (Options - Preserving the Stimulus)

bodyweight

Seated Low Row (Preserving Intended Stimulus)

back · biceps

Seated Low Row (Preserving Intended Stimulus)

bodyweight

Seated low row… not seated shrugs

back · biceps

Seated low row… not seated shrugs

bodyweight

Seated Scaption

Seated Scaption

bodyweight

Seated Shoulder Press

Seated Shoulder Press

shoulderstriceps

bodyweight

Sensor Disc

Sensor Disc

bodyweight

Setting up a good starting position in the Bear Plank Alternating Low Row

back · biceps

Setting up a good starting position in the Bear Plank Alternating Low Row

bodyweight

Short All-Outs

quads · hamstrings · calves

Short All-Outs

quadshamstringscalves

bodyweight

Short Sprint Rows

Short Sprint Rows

bodyweight

Short/Aggressive Rows

back · legs · core

Short/Aggressive Rows

rower, bodyweight

Should your heels be glued to the rower

back · legs · core

Should your heels be glued to the rower

rower

SHOULD YOUR HEELS LIFT WHEN YOU ROW

back · legs · core

Austin Hendrickson (Trainingtall)

SHOULD YOUR HEELS LIFT WHEN YOU ROW

rower

Shoulder blades back and down “in the back pockets”

Shoulder blades back and down “in the back pockets”

bodyweight

Shoulder pain during chest press

Austin Hendrickson (Trainingtall)

Shoulder pain during chest press

dumbbell, barbell

Shoulder Position in a Push Up

chest · triceps · shoulders

Shoulder Position in a Push Up

chesttricepsshoulders

bodyweight

Shoulder Press

Shoulder Press

shoulderstricepschest

bodyweight, bosu +1

Side Crunch

Side Crunch

bodyweight

Side Plank

obliques · core

Side Plank

bodyweight

Side plank positioning on the BOSU

Side plank positioning on the BOSU

bosu

SIMPLE TIP: “Elbows back”

Austin Hendrickson (Trainingtall)

SIMPLE TIP: “Elbows back”

bodyweight

Single arm chest fly

Single arm chest fly

bodyweight

Single Arm Chest Press

Single Arm Chest Press

bodyweight, bench

Single Arm Chest Press with Leg Extension

Single Arm Chest Press with Leg Extension

bodyweight

Single Arm Clean

Single Arm Clean

bodyweight

Single Arm Clean Technically should be titled a hang power clean

quads · glutes

Single Arm Clean Technically should be titled a hang power clean

dumbbell

Single Arm Contralateral Overhead Lunge

Single Arm Contralateral Overhead Lunge

quadsgluteshamstrings

bodyweight, dumbbell

Single Arm Contralateral Single Leg Deadlift

Single Arm Contralateral Single Leg Deadlift

hamstringsglutesback

bodyweight

Single Arm Contralateral Single Leg Lateral Step Up

Single Arm Contralateral Single Leg Lateral Step Up

bodyweight

Single Arm Deadlift

Single Arm Deadlift

hamstringsglutesback

bodyweight

Single Arm Half Kneeling to Stand

Single Arm Half Kneeling to Stand

bodyweight

Single arm half kneeling to stand… it’s not a reverse lunge 😬

quads · glutes

Single arm half kneeling to stand… it’s not a reverse lunge 😬

bodyweight

Single Arm High Row

Single Arm High Row

upper backbiceps

dumbbell, bodyweight

Single Arm High-Pull with Power

Single Arm High-Pull with Power

bodyweight

Single Arm Hip Hinge Swing

Single Arm Hip Hinge Swing

hamstringsglutesback

bodyweight

Single arm jack press

Single arm jack press

bodyweight

Single arm lateral lunge

Single arm lateral lunge

quadsglutesadductors

bodyweight

Single arm lateral lunge Sitting back in a chair, don’t get too forward/anterior

quads · glutes · adductors

Single arm lateral lunge Sitting back in a chair, don’t get too forward/anterior

quadsglutesadductors

bodyweight

Single Arm Lateral Lunge to Neutral Grip Push

Single Arm Lateral Lunge to Neutral Grip Push

quadsglutesadductors

bodyweight

Single Arm Lateral Shift

Single Arm Lateral Shift

flexibilityquadsglutes+1

bodyweight

Single arm lateral step up

Single arm lateral step up

bodyweight

Single arm march in place

Single arm march in place

corehip flexors

bodyweight

Single Arm Neutral Grip Push Press

Single Arm Neutral Grip Push Press

shoulderschesttriceps

bodyweight

Single Arm Neutral Grip Reverse Lunge

Single Arm Neutral Grip Reverse Lunge

bodyweight

Single Arm Neutral Grip Step Down

Single Arm Neutral Grip Step Down

bodyweight

Single arm neutral grip thruster with rotation

Single arm neutral grip thruster with rotation

quadsshoulderscore

dumbbell, bodyweight

Single arm reach and rotate

Single arm reach and rotate

backbicepscore+1

TRX straps, bodyweight

Single arm reach with rotation

Single arm reach with rotation

bodyweight, TRX straps

Single Arm Snatch

Single Arm Snatch

bodyweight

Single Arm Snatch to Contralateral Overhead Reverse Lunge

Single Arm Snatch to Contralateral Overhead Reverse Lunge

bodyweight

Single Arm Snatch to Overhead Reverse Lunge Complex Option

Single Arm Snatch to Overhead Reverse Lunge Complex Option

bodyweight

Single Arm Split Squat

Single Arm Split Squat

bodyweight

Single Arm Squat

Single Arm Squat

bodyweight

Single Arm Squat to Press

quads · glutes

Single Arm Squat to Press

dumbbell, bodyweight

Single Arm Swing; Vertical vs Horizontal Grip

Single Arm Swing; Vertical vs Horizontal Grip

gluteshamstringscore

bodyweight

Single Dumbbell Good Morning

Single Dumbbell Good Morning

hamstringsgluteslower back

dumbbell

Single Dumbbell Sumo Deadlift to Sumo Squat

Single Dumbbell Sumo Deadlift to Sumo Squat

gluteshamstringsquads

dumbbell

Single Leg Bridge

Single Leg Bridge

gluteshamstrings

bodyweight

Single Leg Deadlift

Single Leg Deadlift

hamstringsglutesback

bodyweight, TRX straps

Single Leg Deadlift to Knee Raise

Single Leg Deadlift to Knee Raise

hamstringsglutesback

bodyweight

Single Leg Deadlift to Single Arm Low Row

hamstrings · glutes · back

Single Leg Deadlift to Single Arm Low Row

hamstringsglutesback

bodyweight

Single Leg Downdog to Single Leg Knee Drive

core · hip flexors · quads

Single Leg Downdog to Single Leg Knee Drive

corehip flexorsquads

bodyweight

Single Leg Front Press

Single Leg Front Press

shoulderschesttriceps

bodyweight

Single leg hip bridge on the Bosu ball

Single leg hip bridge on the Bosu ball

gluteshamstrings

dumbbell, bosu +1

Single Leg Lateral Step Up with Power (Bodyweight)

quads · glutes

Single Leg Lateral Step Up with Power (Bodyweight)

bodyweight

Single Leg Shoulder Press

Single Leg Shoulder Press

shoulderstriceps

bodyweight

Single Leg Single Arm Shoulder Press

Single Leg Single Arm Shoulder Press

shoulderstriceps

bodyweight

Sit Up

Sit Up

TRX straps, bodyweight

Sit Up to Alternating Punch

Sit Up to Alternating Punch

bodyweight

Sit Up with Knee Tuck

Sit Up with Knee Tuck

bodyweight

Sit Up with Power Toss

Sit Up with Power Toss

bodyweight

Sit-Up with Dumbbell Shoulder Press

Sit-Up with Dumbbell Shoulder Press

shoulderstriceps

dumbbell, bodyweight

Skier swing:

Skier swing:

gluteshamstringscore

bodyweight

Slow Motion on the Recovery

Slow Motion on the Recovery

bodyweight

Slow Motion on the Recovery (staying in motion)

back · legs · core

Slow Motion on the Recovery (staying in motion)

rower

Slow Tempo Arnold Press

Slow Tempo Arnold Press

bodyweight

Small adjustments in position can make this a bit more challenging

Small adjustments in position can make this a bit more challenging

bodyweight

Small but mighty group to open up the 2024 Launch year

Small but mighty group to open up the 2024 Launch year

bodyweight

Small particulars on knee positioning a bridge row

back · biceps

Small particulars on knee positioning a bridge row

TRX straps

Snatch

full body

Snatch

bodyweight, dumbbell

So excited to have some videos endorsed by The Grove (OTF Headquarters) for offi

So excited to have some videos endorsed by The Grove (OTF Headquarters) for offi

bodyweight

So great to close out the morning with over 120+ people coming through to close

So great to close out the morning with over 120+ people coming through to close

bodyweight

So you’re just gonna GO INTO THE UNKNOWN

Austin Hendrickson (Trainingtall)

So you’re just gonna GO INTO THE UNKNOWN

TRX straps

Some cueing ideas for a Dead Bug with Press

Some cueing ideas for a Dead Bug with Press

bodyweight

Some kinesthetic ideas to cue up a deadbug with press

Some kinesthetic ideas to cue up a deadbug with press

dumbbell

Some options for visual learners on the rower

Some options for visual learners on the rower

rower

Some quick details on a transverse squat

Some quick details on a transverse squat

quadsglutesadductors

bodyweight

Specific BOSU Set-up Points

Specific BOSU Set-up Points

bosu

Specific Details in a Rear Foot Elevated Split Squat (Bulgarian Split Squat)

Specific Details in a Rear Foot Elevated Split Squat (Bulgarian Split Squat)

bodyweight

Speed skater lunges and speed skaters with power

Speed skater lunges and speed skaters with power

bodyweight

Speed Skater with Power

Speed Skater with Power

quadsglutesadductors

bodyweight

Speed skaters

Speed skaters

bodyweight

Speed Squats

Speed Squats

bodyweight

Split Squat

quads · glutes

Split Squat

bodyweight, bench

Split squat hold with single arm uppercut

Split squat hold with single arm uppercut

dumbbell, bodyweight

Split Squat Jump

Split Squat Jump

bodyweight

Split Squat to Uppercut

Split Squat to Uppercut

bodyweight

Split Squat with Rotation

Split Squat with Rotation

bodyweight

Split Squats are so freaking HARD

Austin Hendrickson (Trainingtall)

Split Squats are so freaking HARD

bench

Split Squats are so good for you but SO AWKWARD

Austin Hendrickson (Trainingtall)

Split Squats are so good for you but SO AWKWARD

bodyweight

Split Squats will ALWAYS be HARD

Austin Hendrickson (Trainingtall)

Split Squats will ALWAYS be HARD

dumbbell, bodyweight

Split Stance Contralateral Single Arm Reverse Fly

Split Stance Contralateral Single Arm Reverse Fly

rear deltoidsupper back

bodyweight

Split Stance Deadlift

Split Stance Deadlift

hamstringsglutesback

bodyweight

Split stance deadlift Roughly a 80/20 split in weight distribution

hamstrings · glutes · back

Split stance deadlift Roughly a 80/20 split in weight distribution

hamstringsglutesback

dumbbell

Split Stance High Row (Unilateral Tempo Couplet)

Split Stance High Row (Unilateral Tempo Couplet)

upper backbiceps

bodyweight

Split stance high row to low row

upper back · biceps

Split stance high row to low row

upper backbiceps

bench

Split Stance Low Row

Split Stance Low Row

bodyweight

Split Stance Reverse Fly

Split Stance Reverse Fly

rear deltoidsupper back

bodyweight

Split Stance Single Arm High Row

upper back · biceps

Split Stance Single Arm High Row

upper backbiceps

bodyweight

Split Stance Single Arm Low Row (Explosive)

Split Stance Single Arm Low Row (Explosive)

bodyweight

Split Stance Single Arm Reverse Grip Low Row

Split Stance Single Arm Reverse Grip Low Row

bodyweight

Sprint row breathing mechanics

back · legs · core

Sprint row breathing mechanics

bench, rower +1

Sprint Row Starts

Sprint Row Starts

bodyweight

Sprint Row Starts Arm Pump Starts - 1/2 Power Strokes

back · legs · core

Sprint Row Starts Arm Pump Starts - 1/2 Power Strokes

bench, rower

Sprinter sit-up

Sprinter sit-up

bodyweight

SPRINTING on the rower all comes down to “leg bend”

back · legs · core

Austin Hendrickson (Trainingtall)

SPRINTING on the rower all comes down to “leg bend”

rower

Squat

Squat

bodyweight, dumbbell

Squat Hold Squat Jack

Squat Hold Squat Jack

bodyweight

Squat Hold Squat Jack/ Capture the Flag Finisher

quads · glutes

Squat Hold Squat Jack/ Capture the Flag Finisher

bodyweight

Squat hold with hammer curl

Squat hold with hammer curl

bodyweight

Squat Jack to Burpee

Squat Jack to Burpee

bodyweight

Squat jump

Squat jump

bodyweight

Squat Jump with Angled Press

Squat Jump with Angled Press

bodyweight

Squat Jump with Elbows Wide

Squat Jump with Elbows Wide

bodyweight

Squat Jump with Elbows Wide It’s always important that we have a “why”

quads · glutes

Squat Jump with Elbows Wide It’s always important that we have a “why”

bodyweight

Squat to Alternating Contralateral Single Arm Upward Rotation

Squat to Alternating Contralateral Single Arm Upward Rotation

quadsshoulderscore+1

bodyweight

Squat to Biceps Curl

Squat to Biceps Curl

TRX straps, bodyweight

Squat to calf raise

calves

Squat to calf raise

bodyweight

Squat To Hammer Curl

Squat To Hammer Curl

bodyweight

Squat to Press

Squat to Press

shoulderschesttriceps+2

bodyweight

Squat to Rainbow

quads · glutes

Squat to Rainbow

dumbbell

Squat to Shrug

Squat to Shrug

bodyweight

Squat to Toes

Squat to Toes

bodyweight

Squat to Upright Row

Squat to Upright Row

bodyweight

Squat, Speed Squat, Squat to Toes, Squat Jump

Squat, Speed Squat, Squat to Toes, Squat Jump

bodyweight

Squats & BOSU Front Foot Elevated Lunges

quads · glutes

Squats & BOSU Front Foot Elevated Lunges

bosu

Squeezer

Squeezer

bodyweight

Standing Alternating Cross Body Knee Drive

Standing Alternating Cross Body Knee Drive

corehip flexorsquads

bodyweight

Standing High to Low Chop

Standing High to Low Chop

obliquescoreshoulders

bodyweight

Standing High to Low Chop (& Regressions)

obliques · core · shoulders

Standing High to Low Chop (& Regressions)

obliquescoreshoulders

bodyweight

Standing High to Low Chop (aka LIFT

obliques · core · shoulders

Standing High to Low Chop (aka LIFT

obliquescoreshoulders

bodyweight

Standing Low to High Reverse Chop (aka Lift)

obliques · core · shoulders

Standing Low to High Reverse Chop (aka Lift)

obliquescoreshoulders

bodyweight

Standing woodchopper

obliques · core

Standing woodchopper

bodyweight

Starp Adjustments in a Bridge Row

back · biceps

Starp Adjustments in a Bridge Row

TRX straps

Start Position for a Hip Hinge Swing

Start Position for a Hip Hinge Swing

hamstringsglutesback

dumbbell, kettlebell +1

Step Back to High Plank Alternating Low Row

Step Back to High Plank Alternating Low Row

bodyweight

Step Up

quads · glutes

Step Up

bodyweight

Step Up to Scaption

Step Up to Scaption

bodyweight

Step-out movements

Step-out movements

bodyweight

Still can’t figure out “cleans”

Austin Hendrickson (Trainingtall)

Still can’t figure out “cleans”

bodyweight

Stop going into the unknown with your TRX Chest Press

Austin Hendrickson (Trainingtall)

Stop going into the unknown with your TRX Chest Press

TRX straps

Straddle to Press

Straddle to Press

shoulderschesttriceps

bodyweight

Strap Aingle Arm Squat Reach with Rotation to Row

Strap Aingle Arm Squat Reach with Rotation to Row

TRX straps

Strap alligator

Strap alligator

TRX straps

Strap Alternating Bear Hug

Strap Alternating Bear Hug

TRX straps

Strap alternating jump lunge

Strap alternating jump lunge

quadsgluteshamstrings

TRX straps

Strap Alternating Lunge Jump

quads · glutes · hamstrings

Strap Alternating Lunge Jump

quadsgluteshamstrings

TRX straps

Strap Alternating Lunge Jump (As many reps as possible until power diminishes)

quads · glutes · hamstrings

Strap Alternating Lunge Jump (As many reps as possible until power diminishes)

quadsgluteshamstrings

TRX straps

Strap Alternating Wall Slide

Strap Alternating Wall Slide

TRX straps

Strap Biceps Curl

Strap Biceps Curl

TRX straps

Strap Bridge

Strap Bridge

gluteshamstrings

TRX straps

Strap Chest Press

Strap Chest Press

TRX straps

Strap Clutch Curl

Strap Clutch Curl

TRX straps

Strap Exercise Options

Strap Exercise Options

chesttricepsshoulders

TRX straps

Strap exercises face up/supine aka the much easier set up (vs face down)

biceps

Strap exercises face up/supine aka the much easier set up (vs face down)

TRX straps

Strap exercises supine/facing up

biceps

Strap exercises supine/facing up

TRX straps

Strap Face Pull

Strap Face Pull

TRX straps

Strap Front Squat

Strap Front Squat

quadscoreshoulders

TRX straps

Strap Hamstring Curl

Strap Hamstring Curl

TRX straps

Strap High Plank In/Out

core · shoulders

Strap High Plank In/Out

TRX straps

Strap High Plank Pike

Strap High Plank Pike

TRX straps

Strap High Row

Strap High Row

upper backbiceps

TRX straps

Strap High Row to Biceps Curl

Strap High Row to Biceps Curl

upper backbiceps

TRX straps

Strap High Row to Low Row

Strap High Row to Low Row

upper backbiceps

TRX straps

Strap Kneeling Rollout

Strap Kneeling Rollout

TRX straps

Strap Kneeling Rollout Just a quick set up tip

core · abs

Strap Kneeling Rollout Just a quick set up tip

TRX straps

Strap Lat Pulldown

lats · biceps

Strap Lat Pulldown

TRX straps

Strap Lat Pulldown 3 cues for a more effective lat pulldown: 1

lats · biceps

Strap Lat Pulldown 3 cues for a more effective lat pulldown: 1

TRX straps

Strap Latera Leg Lift

Strap Latera Leg Lift

flexibilityobliquescore+1

TRX straps

Strap Low Plank Alternating Knee Raise

core · shoulders

Strap Low Plank Alternating Knee Raise

TRX straps

Strap Low Row

Strap Low Row

TRX straps

Strap Low Row Hold (As Long As Possible)

Strap Low Row Hold (As Long As Possible)

TRX straps

Strap Overhead Squat

flexibility · quads · glutes

Strap Overhead Squat

flexibilityquadsglutes

TRX straps

Strap Pallof Press

Strap Pallof Press

shoulderschesttriceps

TRX straps

Strap pull ups

Strap pull ups

TRX straps

Strap Pull-Up/Bridge Row Circuit

back · biceps

Strap Pull-Up/Bridge Row Circuit

TRX straps

Strap Push-Up

Strap Push-Up

chesttricepsshoulders

TRX straps

Strap Reverse Lunge to Single Leg Jump

Strap Reverse Lunge to Single Leg Jump

TRX straps

Strap Rollout

Strap Rollout

TRX straps

Strap Rotational Chest Press

chest · triceps

Strap Rotational Chest Press

TRX straps

Strap Rotational Exercises (Chest Press/Low Row)

Strap Rotational Exercises (Chest Press/Low Row)

TRX straps

Strap Rotational Row

Strap Rotational Row

TRX straps

Strap Shoulder Press

shoulders · triceps

Strap Shoulder Press

shoulderstriceps

TRX straps

Strap Side Facing Single Arm Biceps Curl

Strap Side Facing Single Arm Biceps Curl

TRX straps

Strap Single Arm Low Row

Strap Single Arm Low Row

TRX straps

Strap Single Leg Squat

Strap Single Leg Squat

TRX straps

Strap Sit Up (Hands in) & Strap Straight Leg Raise (Hands in)

Strap Sit Up (Hands in) & Strap Straight Leg Raise (Hands in)

TRX straps

Strap Sit-Up & Straight Leg Raise (Hands In)

Strap Sit-Up & Straight Leg Raise (Hands In)

TRX straps

Strap Sit-Up (Hands In)

Strap Sit-Up (Hands In)

TRX straps

Strap Squat to High Row

Strap Squat to High Row

upper backbiceps

TRX straps

Strap Squat to Rotational Low Row

Strap Squat to Rotational Low Row

TRX straps

Strap Squat to Single Arm Low Row

Strap Squat to Single Arm Low Row

TRX straps

Strap Squat to Y Raise

shoulders · upper back

Strap Squat to Y Raise

shouldersupper back

TRX straps

Strap Stance (When Perpendicular to the Anchor Point)

Strap Stance (When Perpendicular to the Anchor Point)

TRX straps

Strap Superhero

Strap Superhero

lower backglutes

TRX straps

Strap Triceps Extensions

Strap Triceps Extensions

TRX straps

Strap Triceps Extensions (Shoulder Angle)

triceps

Strap Triceps Extensions (Shoulder Angle)

TRX straps

Strap Wall Slide to Overhead Squat

Strap Wall Slide to Overhead Squat

TRX straps

Strap Ward

Strap Ward

TRX straps

Strap Ward with Alternating March

Strap Ward with Alternating March

corehip flexors

TRX straps, bodyweight

Strap Y Raise

Strap Y Raise

TRX straps

Strength in Numbers

Strength in Numbers

bodyweight

Stretch

flexibility

Stretch

bodyweight

Stroke RATE 👀 vs

Austin Hendrickson (Trainingtall)

Stroke RATE 👀 vs

rower

Struggling with Pushups

Austin Hendrickson (Trainingtall)

Struggling with Pushups

chesttricepsshoulders

bench

Struggling with rowing form

back · legs · core

Austin Hendrickson (Trainingtall)

Struggling with rowing form

TRX straps, rower

Sumo Deadlift

Sumo Deadlift

gluteshamstringsquads+3

bodyweight

Sumo Deadlift (Heavy)

Sumo Deadlift (Heavy)

gluteshamstringsquads

bodyweight

Sumo Goblet Squat

Sumo Goblet Squat

quadsglutescore

bodyweight

Sumo Squat

Sumo Squat

quadsglutesinner thighs

bodyweight, dumbbell

Sumo Squat Hold with Front Raise

Sumo Squat Hold with Front Raise

shouldersdeltoidsquads+2

bodyweight

Sumo Squat to Upright Row with Power

Sumo Squat to Upright Row with Power

bodyweight

Sumo Stance

Sumo Stance

bodyweight

Sumo stance deadlift:

hamstrings · glutes · back

Sumo stance deadlift:

hamstringsglutesback

bodyweight

Superhero - Segmental Spinal Extension

Superhero - Segmental Spinal Extension

lower backglutes

bodyweight

Supinated Triceps Kickback

Supinated Triceps Kickback

kettlebell

Swing Lunge with Rotation

Swing Lunge with Rotation

quadsgluteshamstrings

bodyweight

Talk Kneeling Triceps Extensions

Talk Kneeling Triceps Extensions

bodyweight

Tall Kneeling

Tall Kneeling

bodyweight

Tall Kneeling Biceps Curl

Tall Kneeling Biceps Curl

bodyweight

Tall kneeling halo

Tall kneeling halo

bodyweight

Tall Kneeling Hammer Curl

Tall Kneeling Hammer Curl

bodyweight

Thanksgiving 2025

Thanksgiving 2025

bodyweight

The

Austin Hendrickson (Trainingtall)

The

rower, bodyweight

The Arnold Press is not what you think

Austin Hendrickson (Trainingtall)

The Arnold Press is not what you think

bodyweight

The BEST cue to help you “feel it” on the rower

Austin Hendrickson (Trainingtall)

The BEST cue to help you “feel it” on the rower

rower

The button above your head opens a trap door

quads · glutes

The button above your head opens a trap door

bodyweight

The Chest Press is inevitable on your fitness journey…

Austin Hendrickson (Trainingtall)

The Chest Press is inevitable on your fitness journey…

dumbbell, barbell

The Daily Beat talks about it, but to see it is a little different

The Daily Beat talks about it, but to see it is a little different

quadsgluteshamstrings

bench

The Deadlift Cue That Changes The Game

Austin Hendrickson (Trainingtall)

The Deadlift Cue That Changes The Game

hamstringsglutesback

bodyweight

The Double Crunch is a MUST for the abs

Austin Hendrickson (Trainingtall)

The Double Crunch is a MUST for the abs

dumbbell

The dumbbell clean (technically a hang power clean)

The dumbbell clean (technically a hang power clean)

dumbbell

The First 1000m Row Benchmark

back · legs · core

The First 1000m Row Benchmark

bench, rower

The handle is the keys to unlock the knees

The handle is the keys to unlock the knees

bodyweight, rower

The Heisman

The Heisman

quadsglutescore

bodyweight

The inability to STRAIGHTEN YOUR ARMS OVERHEAD is getting out of control

lats · chest

Austin Hendrickson (Trainingtall)

The inability to STRAIGHTEN YOUR ARMS OVERHEAD is getting out of control

bodyweight

The Only Deadlift Tip You Need

Austin Hendrickson (Trainingtall)

The Only Deadlift Tip You Need

hamstringsglutesback

dumbbell

The part people MISS OUT on with the Biceps Curl

Austin Hendrickson (Trainingtall)

The part people MISS OUT on with the Biceps Curl

bodyweight

The reason why you hate burpees…

Austin Hendrickson (Trainingtall)

The reason why you hate burpees…

bodyweight

The Recovery (the return) in a Lower Stroke Row

The Recovery (the return) in a Lower Stroke Row

bodyweight

The Step DOWN might help your knees better than the traditional Step Up

Austin Hendrickson (Trainingtall)

The Step DOWN might help your knees better than the traditional Step Up

bench

The Sumo Squat is NOT About Squatting WIDE

Austin Hendrickson (Trainingtall)

The Sumo Squat is NOT About Squatting WIDE

quadsglutesinner thighs

bodyweight

The TRICK to feeling balanced that no one talks about…

Austin Hendrickson (Trainingtall)

The TRICK to feeling balanced that no one talks about…

hamstringsglutesback

bodyweight

The TRX Single Leg Squat is SO TOUGH and most mess it up…

Austin Hendrickson (Trainingtall)

The TRX Single Leg Squat is SO TOUGH and most mess it up…

TRX straps, bodyweight

The “Reverse Crunch” is more than it might seem…

Austin Hendrickson (Trainingtall)

The “Reverse Crunch” is more than it might seem…

bodyweight

There are never absolutes

back · legs · core

There are never absolutes

rower

Think of this as a substitute to pull ups and we all know how tough those are

Think of this as a substitute to pull ups and we all know how tough those are

TRX straps

This drill will fix one of the BIGGEST mistakes in your rowing

Austin Hendrickson (Trainingtall)

This drill will fix one of the BIGGEST mistakes in your rowing

rower

This is PROBABLY why your shoulders hurt when you do the Chest Press…

Austin Hendrickson (Trainingtall)

This is PROBABLY why your shoulders hurt when you do the Chest Press…

dumbbell, barbell

THIS IS THE ONE, FOLKS

Austin Hendrickson (Trainingtall)

THIS IS THE ONE, FOLKS

chesttricepsshoulders

bodyweight

This is the WORST cue I’ve heard from coaches…

Austin Hendrickson (Trainingtall)

This is the WORST cue I’ve heard from coaches…

rower

Thumbs Up Y

Thumbs Up Y

bodyweight

Tips in Strap Split Stance Exercises (Pallof/Resisted Rotation)

Tips in Strap Split Stance Exercises (Pallof/Resisted Rotation)

TRX straps

TOE STRIKING is just as bad as HEEL STRIKING

Austin Hendrickson (Trainingtall)

TOE STRIKING is just as bad as HEEL STRIKING

quadshamstringscalves

treadmill

Tomorrow is a close grip chest press but all set up cues still apply

chest · triceps

Tomorrow is a close grip chest press but all set up cues still apply

bodyweight

Tomorrow we are going to see the seated UPPERCUT to stand

Tomorrow we are going to see the seated UPPERCUT to stand

backbicepsquads+1

bodyweight, dumbbell

Torso Rotation

Torso Rotation

TRX straps, bodyweight

Transverse Full Step-Up to Knee Raise

Transverse Full Step-Up to Knee Raise

bodyweight

Transverse Squat

quads · glutes · adductors

Transverse Squat

quadsglutesadductors

bodyweight

Treadmill

Treadmill

quadshamstringscalves

dumbbell, treadmill

Treadmill Inclines

Treadmill Inclines

quadshamstringscalves

treadmill

Treadmill inclines are NOT hard once you’ve got the technique down

Austin Hendrickson (Trainingtall)

Treadmill inclines are NOT hard once you’ve got the technique down

quadshamstringscalves

treadmill

Triage Concept (Prioritizing)

Triage Concept (Prioritizing)

bodyweight

Tricep

triceps

Tricep

bosu

Triceps Kickback

Triceps Kickback

kettlebell

Triceps Push-Up

Triceps Push-Up

chesttricepsshoulders

bodyweight

Tricycle

Tricycle

bodyweight

Tripod Foot (Over-cueing “Weight in the Heels”)

Tripod Foot (Over-cueing “Weight in the Heels”)

bodyweight

TRX Biceps Curls are a great alternative to weight training your biceps

biceps

Austin Hendrickson (Trainingtall)

TRX Biceps Curls are a great alternative to weight training your biceps

TRX straps

Twist Hops

Twist Hops

bodyweight

Two faults to look for in the clean or squat clean

Two faults to look for in the clean or squat clean

bodyweight

Two Handed Hip Drop

Two Handed Hip Drop

bodyweight

Two Handed Single Dumbbell Alternating Lateral Shift

Two Handed Single Dumbbell Alternating Lateral Shift

quadsglutescore

dumbbell

Two Key Details in a Single Arm Concentration Curl

Two Key Details in a Single Arm Concentration Curl

bodyweight

Two Performance Faults in a Bridge Row

back · biceps

Two Performance Faults in a Bridge Row

bodyweight

Two-Handed Single Dumbbell Deadlift

Two-Handed Single Dumbbell Deadlift

hamstringsglutesback+1

dumbbell

Ultimate Burpee with Neutral Grip Thruster

Ultimate Burpee with Neutral Grip Thruster

quadsshoulderscore

bodyweight

Unilateral Back-to-Back

Unilateral Back-to-Back

bodyweight

Unilateral Complex:

Unilateral Complex:

bodyweight

Unilateral Complex: Upright Row, Snatch, Overhead Reverse Lunge

quads · glutes

Unilateral Complex: Upright Row, Snatch, Overhead Reverse Lunge

bodyweight

Upright Bench Seated Biceps Curl

Upright Bench Seated Biceps Curl

dumbbell, bench

Upright Bench Seated Shoulder Press

shoulders · triceps

Upright Bench Seated Shoulder Press

shoulderstriceps

bench

Upright Row

Upright Row

bodyweight

Upright Seated Shoulder Press (Drop Set)

Upright Seated Shoulder Press (Drop Set)

shoulderstriceps

bodyweight

Using the Pause Button for Inferno

Using the Pause Button for Inferno

bodyweight

Using your arms to help you up on Sit-ups is NOT CHEATING

Austin Hendrickson (Trainingtall)

Using your arms to help you up on Sit-ups is NOT CHEATING

bodyweight

V-Up Hold

V-Up Hold

bodyweight

Value of Inclines for Joggers/Runners

Value of Inclines for Joggers/Runners

quadshamstringscalves

bodyweight

Varied Personality Types

Varied Personality Types

bodyweight

Very easy for members to accidentally cheat this movement

Very easy for members to accidentally cheat this movement

bodyweight

Visual Cueing for Strength Rows

Visual Cueing for Strength Rows

rower, bodyweight

Visual Quarter Mile Track

Visual Quarter Mile Track

bodyweight

Visual/Kinesthetic Cue for an Incline Chest Press

Visual/Kinesthetic Cue for an Incline Chest Press

bench, bodyweight

Visual/Kinesthetic Cues on the Row Recovery

Visual/Kinesthetic Cues on the Row Recovery

bodyweight

Visually cueing a good appropriate reach with the handle

back · legs · core

Visually cueing a good appropriate reach with the handle

rower

Visually cueing the reach for members

core · shoulders

Visually cueing the reach for members

bodyweight

Walkout to Hand-Release Push Up

Walkout to Hand-Release Push Up

chesttricepsshoulders

bodyweight

Walkout to High Plank Jack

Walkout to High Plank Jack

bodyweight

Want to run better

Austin Hendrickson (Trainingtall)

Want to run better

quadshamstringscalves

treadmill

Watch that elbow position in a strap biceps curl

biceps

Watch that elbow position in a strap biceps curl

TRX straps

Watching the Hips and the Shoulders in a Deadlift

hamstrings · glutes · back

Watching the Hips and the Shoulders in a Deadlift

hamstringsglutesback

bodyweight

We still 🧡 you

flexibility

We still 🧡 you

bodyweight

Weight distribution in a split squat

quads · glutes

Weight distribution in a split squat

bodyweight

Weighted (Dumbbell) Sit Up

abs · hip flexors

Weighted (Dumbbell) Sit Up

dumbbell

We’ve waited a long time… but finally Rower Connect has made it to our studio

back · legs · core

We’ve waited a long time… but finally Rower Connect has made it to our studio

rower

What does a wood chopper work

What does a wood chopper work

obliquescoreshoulders

bodyweight

What does “good running” even mean

quads · hamstrings · calves

Austin Hendrickson (Trainingtall)

What does “good running” even mean

quadshamstringscalves

treadmill

What’s a GOOD 1-Mile time

Austin Hendrickson (Trainingtall)

What’s a GOOD 1-Mile time

quadshamstringscalves

bodyweight

What’s THE BEST type of Pushup to help you get better

Austin Hendrickson (Trainingtall)

What’s THE BEST type of Pushup to help you get better

chesttricepsshoulders

bodyweight

Which SHOES should YOU wear to run better

Austin Hendrickson (Trainingtall)

Which SHOES should YOU wear to run better

quadshamstringscalves

bodyweight

Why Eyes on the Horizon

quads · hamstrings · calves

Why Eyes on the Horizon

quadshamstringscalves

bodyweight

Why floor presses

Why floor presses

bodyweight

Why MOST PEOPLE Can’t Do TRX Pull-ups…

Austin Hendrickson (Trainingtall)

Why MOST PEOPLE Can’t Do TRX Pull-ups…

TRX straps

Wide Biceps Curl

biceps

Wide Biceps Curl

bodyweight

Wide Stance Bridge

Wide Stance Bridge

gluteshamstrings

bodyweight

X-Squat Jack with Floor Tap

X-Squat Jack with Floor Tap

bodyweight

Y Bell Alternating Lateral Lunge Toes hips stay pointed forward

quads · glutes · adductors

Y Bell Alternating Lateral Lunge Toes hips stay pointed forward

quadsglutesadductors

bodyweight

Y Bell Cross Catch to Shoulder Press

Y Bell Cross Catch to Shoulder Press

shoulderstriceps

bodyweight

Y Bell Halo

Y Bell Halo

y-bell

Y Bell Pick Up with Cross Catch to Shoulder Press

Y Bell Pick Up with Cross Catch to Shoulder Press

shoulderstriceps

bodyweight

Y-Bell Alternating Halo to Reverse Lunge

Y-Bell Alternating Halo to Reverse Lunge

bodyweight

Y-Bell Pick-Up to Rack

Y-Bell Pick-Up to Rack

y-bell

Y-Bell Single Leg Angled Press

Y-Bell Single Leg Angled Press

shoulderschesttriceps

y-bell

Y-Bell Single Leg Calf Raise with Overhead Hold

Y-Bell Single Leg Calf Raise with Overhead Hold

bodyweight

Y-Bell Standing Rainbow

Y-Bell Standing Rainbow

y-bell

Y-Bell Standing Rainbow We often see this movement at the rowers

back · legs · core

Y-Bell Standing Rainbow We often see this movement at the rowers

rower

Y-Raise

Y-Raise

shouldersupper back

TRX straps, bodyweight

Yay

back · legs · core

Yay

rower

YBell Overhead Alternating March in Place

YBell Overhead Alternating March in Place

corehip flexors

y-bell

Yooo WHY does everyone hate burpees

Austin Hendrickson (Trainingtall)

Yooo WHY does everyone hate burpees

bodyweight

You don’t HAVE to “stretch” to get flexible

Austin Hendrickson (Trainingtall)

You don’t HAVE to “stretch” to get flexible

quadsglutesinner thighs

bodyweight

You have your ENTIRE LIFE to “go fast”

Austin Hendrickson (Trainingtall)

You have your ENTIRE LIFE to “go fast”

quadshamstringscalves

bodyweight

You were taught how to row like a ROBOT

Austin Hendrickson (Trainingtall)

You were taught how to row like a ROBOT

rower

Your best 1-mile strategy:

Austin Hendrickson (Trainingtall)

Your best 1-mile strategy:

quadshamstringscalves

treadmill

YOUR BEST 500M FORMULA:

Austin Hendrickson (Trainingtall)

YOUR BEST 500M FORMULA:

rower

Your FOOT HEIGHT on the ROWER matters more than you think

Austin Hendrickson (Trainingtall)

Your FOOT HEIGHT on the ROWER matters more than you think

rower

Your rowing form is BAD because you’re trying to “pull” the stroke

Austin Hendrickson (Trainingtall)

Your rowing form is BAD because you’re trying to “pull” the stroke

rower

You’re not sneaky… I see those hands

Austin Hendrickson (Trainingtall)

You’re not sneaky… I see those hands

bodyweight

You’re NOT working your glutes AT ALL if you’re doing Hip Hinge Swings…

Austin Hendrickson (Trainingtall)

You’re NOT working your glutes AT ALL if you’re doing Hip Hinge Swings…

hamstringsglutesback

dumbbell, kettlebell

You’re PROBABLY not as bad at sit-ups as you think you are…

Austin Hendrickson (Trainingtall)

You’re PROBABLY not as bad at sit-ups as you think you are…

bodyweight

You’re probably not going low enough with lunges…

flexibility

Austin Hendrickson (Trainingtall)

You’re probably not going low enough with lunges…

TRX straps, bodyweight

“Choose your character” OTF Single Arm Snatch Edition

full body

“Choose your character” OTF Single Arm Snatch Edition

bodyweight

“Coaches”

“Coaches”

bodyweight

“I don’t get tired when I row

biceps

Austin Hendrickson (Trainingtall)

“I don’t get tired when I row

rower

“Plank Pop” is simply an inaccessible exercise for a majority of grown adults…

Austin Hendrickson (Trainingtall)

“Plank Pop” is simply an inaccessible exercise for a majority of grown adults…

bench

“Punch your arms out” 🥊 is a common cue you’ll incorrectly hear from coaches

back · legs · core

Austin Hendrickson (Trainingtall)

“Punch your arms out” 🥊 is a common cue you’ll incorrectly hear from coaches

rower

“Stay off those pockets”

“Stay off those pockets”

bodyweight

“Stay off your pockets”

back · legs · core

“Stay off your pockets”

rower

“Step Ups” are one of the most CHEATED exercises out there

Austin Hendrickson (Trainingtall)

“Step Ups” are one of the most CHEATED exercises out there

bench

“Strap across the widest part of your shoe” IS BAD & OUTDATED ADVICE

Austin Hendrickson (Trainingtall)

“Strap across the widest part of your shoe” IS BAD & OUTDATED ADVICE

TRX straps, rower

“TIP OF THE DAY” IS BACK BABY

Austin Hendrickson (Trainingtall)

“TIP OF THE DAY” IS BACK BABY

quadshamstringscalves

treadmill

“Zipping an Oversized Coat

full body

Austin Hendrickson (Trainingtall)

“Zipping an Oversized Coat

dumbbell

⚠️ BEFORE YOU ROW, CHECK THIS

Austin Hendrickson (Trainingtall)

⚠️ BEFORE YOU ROW, CHECK THIS

rower

⚠️ BURPEE DEBATE: Push-up or no push-up

Austin Hendrickson (Trainingtall)

⚠️ BURPEE DEBATE: Push-up or no push-up

chesttricepsshoulders

bodyweight

⚠️ DOES IT HURT TO RUN

Austin Hendrickson (Trainingtall)

⚠️ DOES IT HURT TO RUN

quadshamstringscalves

treadmill

⚠️ How to RUN Without Knee/Hip/Ankle Pain

Austin Hendrickson (Trainingtall)

⚠️ How to RUN Without Knee/Hip/Ankle Pain

quadshamstringscalves

rower, treadmill

⚠️ MYTH BUSTED: Rowing “Resistance”

Austin Hendrickson (Trainingtall)

⚠️ MYTH BUSTED: Rowing “Resistance”

rower

⚠️ Split Squats are the HARDEST

Austin Hendrickson (Trainingtall)

⚠️ Split Squats are the HARDEST

dumbbell, bench +1

⚠️ You CAN’t Do a Single Sit-Up

Austin Hendrickson (Trainingtall)

⚠️ You CAN’t Do a Single Sit-Up

bodyweight

✅ 2000m Row Strategy for your next PR

Austin Hendrickson (Trainingtall)

✅ 2000m Row Strategy for your next PR

rower

✅ 3 Tips to Row Fast (Sprints)

Austin Hendrickson (Trainingtall)

✅ 3 Tips to Row Fast (Sprints)

rower

✅ Bring your elbows forward a bit…

Austin Hendrickson (Trainingtall)

✅ Bring your elbows forward a bit…

shoulderstriceps

bodyweight

✅ Hold the weight on your upper chest during Torso Rotations / Russian Twists

Austin Hendrickson (Trainingtall)

✅ Hold the weight on your upper chest during Torso Rotations / Russian Twists

bodyweight

✅ The SWEET SPOT for Chest Press

Austin Hendrickson (Trainingtall)

✅ The SWEET SPOT for Chest Press

bench

❌ Back pain during Deadlifts

Austin Hendrickson (Trainingtall)

❌ Back pain during Deadlifts

hamstringsglutesback

bodyweight

❌ IT’S NOT A “RESISTANCE” SETTING

Austin Hendrickson (Trainingtall)

❌ IT’S NOT A “RESISTANCE” SETTING

rower

❌ Rowing is NOT “LEGS - CORE - ARMS”

Austin Hendrickson (Trainingtall)

❌ Rowing is NOT “LEGS - CORE - ARMS”

hamstringsglutesback

rower

⭐️ 200m TECHNIQUE

Austin Hendrickson (Trainingtall)

⭐️ 200m TECHNIQUE

rower

🍊 The NEW Quarter Mile Benchmark

Austin Hendrickson (Trainingtall)

🍊 The NEW Quarter Mile Benchmark

quadshamstringscalves

bench, treadmill

🎶 Lean with it…🎶 Cueing sequencing

back · legs · core

🎶 Lean with it…🎶 Cueing sequencing

rower

💀 You’re dying on the rower because you’re treating it like a treadmill

Austin Hendrickson (Trainingtall)

💀 You’re dying on the rower because you’re treating it like a treadmill

quadshamstringscalves

rower, treadmill

💥 The Force Curve

back · legs · core

Austin Hendrickson (Trainingtall)

💥 The Force Curve

rower

💥Shoulder PAIN during Upright Rows…

Austin Hendrickson (Trainingtall)

💥Shoulder PAIN during Upright Rows…

bodyweight

🔥 Comment “challenge” for more info on my Run Challenge starting Monday

Austin Hendrickson (Trainingtall)

🔥 Comment “challenge” for more info on my Run Challenge starting Monday

dumbbell

🔥 FAST Sprints on the rower require SPECIAL technique

Austin Hendrickson (Trainingtall)

🔥 FAST Sprints on the rower require SPECIAL technique

rower

🔥 HOT TAKE: Hips back first during a squat isn’t a great cue

Austin Hendrickson (Trainingtall)

🔥 HOT TAKE: Hips back first during a squat isn’t a great cue

TRX straps, bodyweight

🚣‍♀️ How FAST should you row

Austin Hendrickson (Trainingtall)

🚣‍♀️ How FAST should you row

rower

🚨 Want a faster 500m row

Austin Hendrickson (Trainingtall)

🚨 Want a faster 500m row

rower

🚨KNEE PAIN DURING LUNGES

Austin Hendrickson (Trainingtall)

🚨KNEE PAIN DURING LUNGES

quadsgluteshamstrings

TRX straps, bench +1

🚶‍♀️➡️ 🏃‍♀️ - Here’s how you do it

Austin Hendrickson (Trainingtall)

🚶‍♀️➡️ 🏃‍♀️ - Here’s how you do it

quadshamstringscalves

treadmill

🤔 Is this UNHINGED

Austin Hendrickson (Trainingtall)

🤔 Is this UNHINGED

hamstringsglutesback

bodyweight

🤫 The REAL Secret to good-looking arms

Austin Hendrickson (Trainingtall)

🤫 The REAL Secret to good-looking arms

dumbbell

🥱 The Snatch is a waste of time…

full body

Austin Hendrickson (Trainingtall)

🥱 The Snatch is a waste of time…

bodyweight