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Welcome to the Personalized Programming Exercise Library! If you are unable to locate a specific exercise demonstration to perform an exercise correctly, please contact pp@bretcontreras.com for assistance.

Glute Dominant Exercises

1 1/4 Single Leg Hip Thrust

5/3/1 Sumo Squat

Band Hip Thrust

Band Standing Kickback

Barbell Glute Bridge

Barbell Hip Thrust

Barbell Hip Thrust 1 1/4

Cable Kickback

Cable Kickback 21s

Cable Pull-Through

Constant Tension Hip Thrust

Db Glute Bridge

Db High Step-Up

Db Hip Thrust

Db Single-Leg Hip Thrust

Db/Kb Frog Pump

Feet- and Shoulder-Elevated Glute Bridge

Feet- and Shoulder-Elevated Single-Leg Hip Thrust

Frog Pump

Knee-Banded Barbell Glute Bridge

Knee-Banded Db Glute Bridge

Knee-Banded Feet-Elevated Glute Bridge

Knee-Banded Feet- and Shoulders-Elevated Glute Bridge

Knee-Banded Glute Bridge

Knee-Banded Hip Thrust

Pause Hip Thrust

Pause Hip Thrust with Mini Band

Pause Single-Leg Hip Thrust

Rest Pause Hip Thrust

Single-Leg Glute Bridge

Single-Leg Hip Thrust

Smith Machine Hip Thrust

Straight-Leg Single-Leg Foot-Elevated Glute Bridge

 

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Quad Dominant Exercises

4-3-1 Sumo Squat

Alternating Deficit Reverse Lunge

Assisted High Step Up

Back Squat

Band TKE

Between-Bench Db Squat

Bulgarian Split Squat

Cable Goblet Squat

Cable Knee-Banded Goblet Squat

Curtsy Lunge

Db Bulgarin Split Squat

Db Pause Sumo Squat

Db Sumo Squat

Deficit Bulgarian Split Squat

Deficit Reverse Lunge

Front-Loaded Reverse Lunge

Front Squat

Goblet Squat

Heels-Elevated Goblet Squat

High Bar Squat

High Step Up

Knee-Banded Goblet Squat

Knee-Banded In-Out Squat

Leg Press

Pause Back Squat

Pause Front Squat

Pause Goblet Squat

Pulse Goblet Squat

Single-Leg Deadlift (skater squat)

Single-Leg Leg Press

Smith Machine Reverse Lunge

Smith Machine Sumo Squat

Step Up/Reverse Lunge Hybrid

Walking Lunge

 

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Hamstring Dominant

American Deadlift

American Lunge

B-Stance Deadlift

Back Extension

Barbell Romanian Deadlift

Block Pulls

Body Weight 45-Degree Hyperextension

Braced Single-Leg RDL

Deadlift

Deficit Deadlift

Dumbbell 45-Degree Hyper

Dumbbell Romanian Deadlift

Dumbbell Stiff Legged Deadlift

Eccentric-Accentuated Lying Leg Curl

Frog Reverse Hyper

Gliding Leg Curl

Good Morning

Kettlebell Swing

King Deadlift

Lying Leg Curl

Nordic Ham Curl

Pause Deadlift

Reverse Hyper

Romanian Deadlift

RDL 1 1/2

Semi-Sumo Deadlift

Single-Leg Reverse Hyper

Single-Leg Romanian Deadlift

Sliding Leg Curl

Speed Deadlift

Spread Eagle Reverse Hyper

Stability Ball Leg Curl

Stiff Legged Deadlift

Sumo Deadlift

T-Bell Straddle Lift

 

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Upper Body Press

Arnold Press

Barbell Bench Press

Bench Press – Touch & Go

Bottoms Up Push-Up

Close-Grip Bench Press

Close-Grip Push-Up

Db Bench Press

Db Floor Press

Db Seated See-Saw Press

Db Seated Shoulder Press

Db Single-Arm Shoulder Press

Db Military Press

Dead Stop Push-Up

Floor Press

Incline Press

Javelin Press

Knee Push Up – Elbows Tucked

Military Press

Pause Bench Press

Push Press

Push Press – Negative Accentuated

Push Up

Strict Standing Db Shoulder Press

Tempo Dumbbell Shoulder Press

 

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Upper Body Pull

Chin-Up

Close-Grip Pulldown

Chest-Supported Db Row

Chest-Supported T-bar Row

Db Bent Over Row

Db Seal Row

Eccentric Pull-Up

Elbows-Out Row

Face Pull

High-to-Low Face Pull

Inverted Row

Isolateral Pulldown

Low-to-High Face Pull

Neutral-Grip Pull-Up

One-Arm Row

Pendlay Row

Pronated Pulldown

Pull-Up

Seal Row

Seated Face Pull

Seated Row

Single-Arm Landmine Row

Single-Arm Pulldown

Supinated Pulldown

V-Bar Pulldown

Wide-Grip Pulldown

 

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Lower Body Accessory

45-Degree Side Lying Hip Abduction

Alternating Bird Dog

Band Hip Hinge Abduction

Band Hip Rotation

Band Seated Hip Abduction

Band Side-Lying Hip Abduction

Band Standing Hip Abduction

Band Quadruped Hip Extension

Band Wall-Sit

Banded Cha-Cha

Cable Cuff Hip Rotation

Db Back Extension (off a standard bench)

Extra Range Side-Lying Hip Abduction

Extra Range Side-Lying Hip Raise

Fire Hydrant

Glute Walk of Shame

Hip Abduction Machine

Knee-Banded Fire Hydrant

Knee-Banded Side-Lying Clam

Lateral Band Walk

Monster Walk

Prone Hip Abduction/Internal Rotation

Side-Lying Clam Raise

Side-Lying Clamshell

Side-Lying Hip Abduction

Side-Lying Hip Raise

Standing Hip Abduction – Ankle Weight or Cable/Long Band

Straight Leg Single-Leg Foot Elevated Glute Bridge

Sumo Walk

 

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Upper Body Accessory

Band Lateral Raise

Bench Dip

Cable Lateral Raise

Cable Lateral Raise 21s

Cable Rope Curl

Cable Tricep Extension

Cable Upright Row

Crucifix Hold

Db Bent Over Rear Delt Raise

Db Curl

Db Front Raise

Db Skull Crusher

Db Upright Row

Delt Blaster Circuit

Eccentric-Accentuated Seated Lateral Raise

Enhanced-Eccentric Seated Lateral Raise

EZ Bar Curl

EZ Bar Skull Crusher

Free Weight Dip

Hammer Curl

Lateral Raise

Lateral Raise Dropset

Lateral Raise / Front Raise

Plate Halo

Prone Rear Delt Raise

Rear Delt Raise

Reverse Pec Deck

YTWL

 

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Abs/Core

Bicycle Crunch

Dead Bug

Hanging Leg Raise

Hollow Rock Hold

Pallof Isohold

Pallof Press

RKC Plank

Side Plank