Your complete movement and exercise reference
Everything you need to train effectively — from individual exercises with detailed form cues to complete cardio protocols, mobility routines, and sport-specific training guides.
Categories
Exercise Library
The complete database of exercises, organized by muscle group and movement pattern.
| Section | What's Inside | Count |
|---|
| Upper Body | Chest, back, shoulders, arms | — |
| Lower Body | Quads, hamstrings, glutes, calves | — |
| Core | Abs, obliques, lower back | — |
| Full Body | Compound movements | — |
Each exercise includes:
- Muscles worked (primary and secondary)
- Equipment needed and alternatives
- Step-by-step execution
- Key form cues
- Common mistakes to avoid
- Progression path (easier → harder)
- Variations
- Programming recommendations
- Video reference
Cardio Methods
| Method | Description | Best For |
|---|
| LISS | Low-Intensity Steady State | Fat loss, recovery, base building |
| HIIT | High-Intensity Interval Training | Time efficiency, conditioning |
| Zone Training | Heart rate zone-based training | Endurance, performance |
| Sport Cardio | Sport-specific conditioning | Athletic performance |
Mobility Library
Warmup & Cooldown
| Section | What's Inside |
|---|
| General Warmup | Full-body activation routines |
| Upper Body Warmup | Pre-push, pre-pull warmups |
| Lower Body Warmup | Pre-squat, pre-hinge warmups |
| Cooldown Routines | Post-workout recovery sequences |
Sport-Specific Training
| Sport | What's Covered |
|---|
| Running | Technique, programs, pacing, injury prevention |
| Swimming | Strokes, drills, pool workouts |
| Cycling | Indoor, outdoor, training zones |
| Climbing | Strength, technique, training |
| Martial Arts | Conditioning, flexibility, recovery |
| Team Sports | Agility, power, sport-specific prep |
Gear & Equipment
| Section | What's Covered |
|---|
| Home Gym | Equipment tiers, space planning, budget options |
| Shoes | Training shoes, running shoes, lifting shoes |
| Clothing | Performance wear, layers, accessories |
| Accessories | Belts, wraps, straps, monitors |
Special Considerations
How to Use This Section
Finding an Exercise
- Know the muscle? Go to Exercise Library → muscle group
- Know the movement? Search by pattern (squat, hinge, push, pull)
- Know the equipment? Filter by barbell, dumbbell, bodyweight, machine
Building a Workout
- Pick exercises from the Exercise Library
- Add a Warmup
- Follow programming guidelines in each exercise
- Or use a pre-made Program
Adding Cardio
- Choose method based on your goal (see table above)
- Follow the protocol in that section
- Integrate with strength training as recommended
Improving Mobility
- Identify tight areas
- Find relevant stretches/drills in Mobility Library
- Use the flows for complete routines
Quick Links
Popular Exercises:
Quick Routines:
Connection to Other Sections
Content Status
| Category | Status | Items |
|---|
| Exercise Library | 🚧 Building | — |
| Cardio Methods | 📋 Planned | — |
| Mobility Library | 📋 Planned | — |
| Warmup & Cooldown | 📋 Planned | — |
| Sport-Specific | 📋 Planned | — |
| Gear & Equipment | 📋 Planned | — |
For complete training programs, see Playbook → Programs.