Workouts & Anatomy (for Programming)

Jogging

Primary Muscles Involved: Quads, hamstrings, calves, glutes, core

Rucking

Primary Muscles Involved: Glutes, hamstrings, calves, core, traps (pack)

Rowing

Primary Muscles Involved: Legs, back, biceps, core

Sled Pushes

Primary Muscles Involved: Quads, glutes, calves

Sprint Intervals

Primary Muscles Involved: Legs, core

Quadruped hold

Primary Muscles Involved: Core muscles/abdominals (rectus abdominis, obliques, transverse abdominis), Back muscles (erector spinae), Glutes, Shoulders, Hip flexors

Wall-supported handstand

Primary Muscles Involved: Shoulders, Arms, Core, Back, Legs, Chest

Forearm Plank

Primary Muscles Involved: Core muscle (rectus abdominis, transverse abdominis, oblique), Back muscles, Shoulders, Arms, Legs, Glutes

V-sits

Primary Muscles Involved: Core muscles - Rectus abdominis, obliques, hip flexors

Deadhangs

Primary Muscles Involved: Forearms, Hand and wrist flexors, Shoulders (deltoids, rotator cuff), Upper back (latissimus dorsi, trapezius), Core/Abs (rectus abdominis, obliques)

Bear crawls

Primary Muscles Involved: Core, Shoulders, Chest, Back, Glutes, Quads, Hamstrings

Glute bridges

Primary Muscles Involved: Glutes (Gluteus maximus, gluteus medius, gluteus minimus), Hamstrings (Biceps femoris short head, biceps femoris long head, semitendinosus), Core (Transverse abdominis, rectus abdominis, obliques), Lower back (Erector spinae), Quadriceps (Quadriceps femoris)

Wall sits

Primary Muscles Involved: Quadriceps, Glutes, Hamstrings, Calves, Core muscles

Single-leg balance

Primary Muscles Involved: Ankle stabilizers (tibialis anterior, peroneal muscles), Calves (gastrocnemius, soleus), Thighs (quadriceps, hamstrings, adductors), Hips (glutes), Core muscles (abdominals, pelvic floor, back muscles)

Squats (and variants) – Bend & Lift

Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Core (stabilization).

Counterbalance Squat – Bend & Lift

Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Core (stabilization). Other: Arms (stabilization), Shoulders (stabilization).

Glute Bridge (reps) – Hip Hinge

Prime Movers: Glutes, Quadriceps, Hamstrings, Erector Spinae. Synergists: Core (stabilization), Hip extensors.

Single-Leg Hip Hinge – Hip Hinge

Prime Movers: Gluteus Maximus, Hamstrings. Synergists: Core, Ankle stabilizers, Calves, Adductors.

Push-Ups (and variants) – Push

Prime Movers: Pectorals (major), Triceps Brachii, Anterior Deltoid. Synergists: Core (stabilization), Serratus Anterior. Antagonists: Biceps Brachii.

Rows (and variants) – Pull

Prime Movers: Latissimus Dorsi, Rhomboids, Mid/Lower Trapezius, Biceps. Synergists: Rear Delts, Core (stabilization).

Pull Ups – Pull

Prime Movers: Latissimus Dorsi, Biceps Brachii, Teres Major, Rhomboids, Trapezius (mid/lower). Synergists: Core, Forearms, Posterior Deltoid.

Static Lunge – Single Leg

Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Calves, Core.

Step Up – Single Leg

Prime Movers: Glutes, Quadriceps. Synergists: Hamstrings, Calves, Core (stabilization).

Russian Twist – Rotational

Prime Movers: Obliques (Internal and External). Synergists: Rectus Abdominis, Hip Flexors (esp. if legs elevated).

Lateral Lunge – Multiplanar

Prime Movers: Glutes, Adductors, Quadriceps. Synergists: Hamstrings, Core.

Side Step-Up – Multiplanar

Prime Movers: Glutes, Quadriceps. Synergists: Adductors, Calves, Core.

Deadlift (and variants) – Bend and Lift

Prime Movers: Glutes, Hamstrings, Erector Spinae. Synergists: Quadriceps, Trapezius (upper, for lockout), Core (stabilization).

Barbell Bench Press – Push

Prime Movers: Pectoralis Major, Triceps Brachii, Anterior Deltoid. Synergists: Serratus Anterior, Core (stabilization).

Leg Press – Push

Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Calves (plantarflexion stabilization).

Weighted Pull Ups – Pull

Prime Movers: Latissimus Dorsi, Biceps Brachii, Teres Major, Rhomboids, Trapezius (mid/lower). Synergists: Core, Forearms, Posterior Deltoid.

Pendlay Row – Pull

Prime Movers: Latissimus Dorsi, Rhomboids, Mid/Lower Trapezius, Biceps, Erectus Spinae. Synergists: Rear Delts, Core (stabilization).

DB Bulgarian Split Squat – Single Leg

Prime Movers: Glutes, Quadriceps. Synergists: Hamstrings, Calves, Core (stabilization).

Landmine Twist - Rotational

Prime Movers: Internal and External Obliques. Synergists: Rectus Abdominis, Hip Rotators, Shoulders.

Medicine Ball – Multiplanar

Prime Movers: Varies by movement (Slams: Lats, Core, Shoulders; Rotational: Obliques, Core, Hips). Synergists: Glutes, Calves, Upper Back.

Lateral Sled Drag – Multiplanar

Prime Movers: Glutes (especially glute medius), Quadriceps, Adductors. Synergists: Hamstrings, Calves, Core.

Pontoon Drag Challenge

Upper Body: Latissimus dorsi, Rhomboids, Trapezius, Biceps brachii, Forearms (grip endurance). Core: Rectus abdominis, Obliques, Erector spinae, Transverse abdominis. Lower Body: Gluteus maximus, Hamstrings, Quadriceps, Calves (gastrocnemius and soleus). Stabilizers: Shoulder girdle, Hip flexors, Ankle stabilizers (especially near shore footing).

Erector Spinae

Importance: Spinal stability, Hinge mechanics.

Suggested Exercises: Back extensions, Good mornings, Bird-dogs.

Serratus Anterior

Importance: Scapular control, Shoulder health.

Suggested Exercises: Push-up + scapular protractions.

Lower Trapezius

Importance: Scapular depression and posture.

Suggested Exercises: Prone Y-raises, Face pulls.

Rhomboids

Importance: Scapular retraction, Back strength.

Suggested Exercises: Squeeze rows, Band pull-aparts.

Transverse Abdominis (TVA)

Importance: Core bracing, Spine protection.

Suggested Exercises: Vacuum holds, Dead bugs, Planks.

Glute Medius & Minimus

Importance: Hip stability, Valgus prevention.

Suggested Exercises: Lateral band walks, Clamshells.

Posterior Deltoid

Importance: Posture, Pull balance, Joint health.

Suggested Exercises: Reverse flyes, Rear delt rows.

Tibialis Anterior

Importance: Ankle control, Dorsiflexion.

Suggested Exercises: Toe raises, Heel walks, Band dorsiflexion.

Adductors

Importance: Hip control, Balance, Lateral motion.

Suggested Exercises: Copenhagen planks, Sumo squats.

Rotator Cuff Group

Importance: Shoulder joint stability and function.

Suggested Exercises: External rotations, Wall slides.