Tap a muscle

Long-lever anti-extension that is brutally effective.

Alternating crunch plus rotation.

Loaded crunch you can progress week to week.

Short-range spinal flexion for the rectus abdominis.

Teaches bracing while moving the limbs.

Sit-up on a decline bench for more load.

Advanced body lever popularized by Bruce Lee.

Easier hanging variation using bent knees.

Hard hanging flexion that trains the lower abs.

Dynamic plank that also raises the heart rate.

Anti-rotation press for a resilient core.

Isometric anti-extension for a braced core.

Rotational core work for the obliques.

Draws in the transverse abdominis.

The king of quad-dominant compound lifts.

Standing vertical press for delts and core.

Loaded walk that builds grip and core stability.

Upright squat that hammers the quads and core.

Beginner-friendly squat holding a dumbbell at the chest.

Foundational pressing pattern you can do anywhere.

One-sided carry that trains grip and obliques.