Exercises

If you’ve come here from the book, “The 23 Hour Rule,” Welcome!

I’m excited you’re here to learn and progress with your lifting.

I’ve listed all of the movements from the book in the same format as it is in tables. If I don’t have all of the videos uploaded yet, give it some time, I’m working on it.

Click on the link and it’ll take you to youtube where you can watch and see the movement as well as some coaching tips.

 

Big Lift – Lower Body Push

  • Reverse Lunges (bodyweight only, dumbbells, or barbell)
  • Goblet Squats
  • Box Squats with Dumbbells
  • Kettlebell Deadlifts
  • Dumbbell Step Ups

Big Lift – Upper Body Horizontal Push

  • DB Single Arm Bench Press (flat bench or incline bench)
  • DB Incline Single Arm Bench Press (flat bench or incline bench)
  • Push Ups
  • Barbell Push Ups

Big Lift – Lower Body Pull

  • Romanian Deadlifts
  • Straight Leg Deadlifts
  • Single Leg Deadlift
  • Landmine Single Leg Deadlift
  • Kettlebell Deadlifts (single leg or double leg)

Big Lift – Upper Body Vertical Push

  • Strict Press
  • Push Press
  • Z Press
  • Seated Dumbbell Press
  • Single Arm Dumbbell Press
  • Arnold Press

Accessory Lift – Quads

  • Anything mentioned in the Lower Body Push
  • Bulgarian Split Squats
  • Split Squats (front foot elevated)
  • Leg Press
  • Leg Extension

Accessory Lift – Hinge

  • Romanian Deadlifts
  • Dumbbell Single Leg Romanian Deadlifts
  • Good Mornings
  • Seated Good Mornings
  • Hip Thrusts
  • Back Extensions
  • Pull Throughs
  • Sand Bag Cleans

Accessory Lift – Hamstrings

  • Glute Ham Negatives
  • Lying Leg Curls
  • Romanian Deadlifts
  • Straight Leg Deadlifts

Accessory Lift – Chin Up + Variations

  • Chin Ups and Pull Ups (using different grips and hand placements)
  • Assisted Chin Ups and Pull Ups (using different grips and hand placements)
  • Lat Pull Downs

Accessory Lift – Rowing Movements

  • Barbell Bent Rows
  • Single Arm Dumbbell Rows
  • Reverse Grip Bent Rows
  • Chest Supported Dumbbell Row
  • Ring Rows (a.k.a. Inverted Rows)
  • Seated Cable Row
  • Face Pulls

Accessory Lift – Biceps

  • Standing Barbell Curl
  • Standing / Sitting Dumbbell Curls
  • 21s (7 reps in the bottom half of the range of motion (ROM), 7 reps in the top half of the ROM, 7 bicep curls through the entire ROM – no breaks between rep segments)
  • Spider Curls
  • Decline Dumbbell Curls

Accessory Lift – Triceps

  • Skullcrushers (dumbbell or barbell)
  • Tricep Pushdowns
  • French Press
  • Dumbbell or Banded Kickbacks
  • Box Dips
  • Assisted Dips

Accessory Lift – Shrugs

  • Barbell Shrugs
  • Farmer Carries (dumbbells, kettlebells, or trap bar)
  • Dumbbell Shrugs

Accessory Lift – Chest

  • Barbell and Dumbbell Bench Press (flat bench, incline bench, decline bench – with different hand positions)
  • Pushups (with resistance, if necessary)
  • Dips (bodyweight or resistance added)
  • Dumbbell Flys
  • Cable or Banded Crossover

Accessory Lift – Shoulders

  • Band Pull-Aparts
  • Overhead Press (barbell or dumbbell)
  • Lateral Raises
  • Plate Raises
  • Single Arm Presses
  • Cuban Rows
  • Face Pulls
  • Seated Dumbbell Cleans

Accessory Lift – Rear Shoulders

  • Face Pulls
  • Dumbbell Rear Delt Raises (seated, standing, or lying down)
  • Band Pull-Aparts

Accessory Lift – Calves

  • Standing Calf Raise (elevated surface)
  • Seated Calf Raise
  • Donkey Calf Raise

Core Work – Anti-Extension

  • Inchworms
  • Bird Dogs
  • Plank “Around the Worlds”
  • Dead Bugs

Core Work – Anti-Flexion (Laterally)

  • Single-Arm Dumbbell Holds or Carries
  • Side Plank
  • Dumbbell Windmills

Core Work – Anti-Rotation

  • Landmine Twists
  • Pallof Press
  • Renegade Rows
  • Plank Pull Throughs

Core Work – Hip-Flexing

  • Mountain climbers
  • Banded mountain climbers
  • Hanging Leg raises