Workouts & Anatomy (for Programming)

Flashcard #1
Term: Jogging
Definition: Primary Muscles Involved: Quads, hamstrings, calves, glutes, core

Flashcard #2
Term: Rucking
Definition: Primary Muscles Involved: Glutes, hamstrings, calves, core, traps (pack)

Flashcard #3
Term: Rowing
Definition: Primary Muscles Involved: Legs, back, biceps, core

Flashcard #4
Term: Sled Pushes
Definition: Primary Muscles Involved: Quads, glutes, calves

Flashcard #5
Term: Sprint Intervals
Definition: Primary Muscles Involved: Legs, core

Flashcard #6
Term: Quadruped hold
Definition: Primary Muscles Involved: Core muscles/abdominals (rectus abdominis, obliques, transverse abdominis), Back muscles (erector spinae), Glutes, Shoulders, Hip flexors

Flashcard #7
Term: Wall-supported handstand
Definition: Primary Muscles Involved: Shoulders, Arms, Core, Back, Legs, Chest

Flashcard #8
Term: Forearm Plank
Definition: Primary Muscles Involved: Core muscle (rectus abdominis, transverse abdominis, oblique), Back muscles, Shoulders, Arms, Legs, Glutes

Flashcard #9
Term: V-sits
Definition: Primary Muscles Involved: Core muscles - Rectus abdominis, obliques, hip flexors

Flashcard #10
Term: Deadhangs
Definition: Primary Muscles Involved: Forearms, Hand and wrist flexors, Shoulders (deltoids, rotator cuff), Upper back (latissimus dorsi, trapezius), Core/Abs (rectus abdominis, obliques)

Flashcard #11
Term: Bear crawls
Definition: Primary Muscles Involved: Core, Shoulders, Chest, Back, Glutes, Quads, Hamstrings

Flashcard #12
Term: Glute bridges
Definition: 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)

Flashcard #13
Term: Wall sits
Definition: Primary Muscles Involved: Quadriceps, Glutes, Hamstrings, Calves, Core muscles

Flashcard #14
Term: Single-leg balance
Definition: 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)

Flashcard #15
Term: Squats (and variants) – Bend & Lift
Definition: Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Core (stabilization).

Flashcard #16
Term: Counterbalance Squat – Bend & Lift
Definition: Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Core (stabilization). Other: Arms (stabilization), Shoulders (stabilization).

Flashcard #17
Term: Glute Bridge (reps) – Hip Hinge
Definition: Prime Movers: Glutes, Quadriceps, Hamstrings, Erector Spinae. Synergists: Core (stabilization), Hip extensors.

Flashcard #18
Term: Single-Leg Hip Hinge – Hip Hinge
Definition: Prime Movers: Gluteus Maximus, Hamstrings. Synergists: Core, Ankle stabilizers, Calves, Adductors.

Flashcard #19
Term: Push-Ups (and variants) – Push
Definition: Prime Movers: Pectorals (major), Triceps Brachii, Anterior Deltoid. Synergists: Core (stabilization), Serratus Anterior. Antagonists: Biceps Brachii.

Flashcard #20
Term: Rows (and variants) – Pull
Definition: Prime Movers: Latissimus Dorsi, Rhomboids, Mid/Lower Trapezius, Biceps. Synergists: Rear Delts, Core (stabilization).

Flashcard #21
Term: Pull Ups – Pull
Definition: Prime Movers: Latissimus Dorsi, Biceps Brachii, Teres Major, Rhomboids, Trapezius (mid/lower). Synergists: Core, Forearms, Posterior Deltoid.

Flashcard #22
Term: Static Lunge – Single Leg
Definition: Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Calves, Core.

Flashcard #23
Term: Step Up – Single Leg
Definition: Prime Movers: Glutes, Quadriceps. Synergists: Hamstrings, Calves, Core (stabilization).

Flashcard #24
Term: Russian Twist – Rotational
Definition: Prime Movers: Obliques (Internal and External). Synergists: Rectus Abdominis, Hip Flexors (esp. if legs elevated).

Flashcard #25
Term: Lateral Lunge – Multiplanar
Definition: Prime Movers: Glutes, Adductors, Quadriceps. Synergists: Hamstrings, Core.

Flashcard #26
Term: Side Step-Up – Multiplanar
Definition: Prime Movers: Glutes, Quadriceps. Synergists: Adductors, Calves, Core.

Flashcard #27
Term: Deadlift (and variants) – Bend and Lift
Definition: Prime Movers: Glutes, Hamstrings, Erector Spinae. Synergists: Quadriceps, Trapezius (upper, for lockout), Core (stabilization).

Flashcard #28
Term: Barbell Bench Press – Push
Definition: Prime Movers: Pectoralis Major, Triceps Brachii, Anterior Deltoid. Synergists: Serratus Anterior, Core (stabilization).

Flashcard #29
Term: Leg Press – Push
Definition: Prime Movers: Quadriceps, Glutes. Synergists: Hamstrings, Calves (plantarflexion stabilization).

Flashcard #30
Term: Weighted Pull Ups – Pull
Definition: Prime Movers: Latissimus Dorsi, Biceps Brachii, Teres Major, Rhomboids, Trapezius (mid/lower). Synergists: Core, Forearms, Posterior Deltoid.

Flashcard #31
Term: Pendlay Row – Pull
Definition: Prime Movers: Latissimus Dorsi, Rhomboids, Mid/Lower Trapezius, Biceps, Erectus Spinae. Synergists: Rear Delts, Core (stabilization).

Flashcard #32
Term: DB Bulgarian Split Squat – Single Leg
Definition: Prime Movers: Glutes, Quadriceps. Synergists: Hamstrings, Calves, Core (stabilization).

Flashcard #33
Term: Landmine Twist - Rotational
Definition: Prime Movers: Internal and External Obliques. Synergists: Rectus Abdominis, Hip Rotators, Shoulders.

Flashcard #34
Term: Medicine Ball – Multiplanar
Definition: Prime Movers: Varies by movement (Slams: Lats, Core, Shoulders; Rotational: Obliques, Core, Hips). Synergists: Glutes, Calves, Upper Back.

Flashcard #35
Term: Lateral Sled Drag – Multiplanar
Definition: Prime Movers: Glutes (especially glute medius), Quadriceps, Adductors. Synergists: Hamstrings, Calves, Core.

Flashcard #36
Term: Pontoon Drag Challenge
Definition: 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).

Flashcard #37
Term: Erector Spinae
Definition: Importance: Spinal stability, Hinge mechanics. Suggested Exercises: Back extensions, Good mornings, Bird-dogs.

Flashcard #38
Term: Serratus Anterior
Definition: Importance: Scapular control, Shoulder health. Suggested Exercises: Push-up + scapular protractions.

Flashcard #39
Term: Lower Trapezius
Definition: Importance: Scapular depression and posture. Suggested Exercises: Prone Y-raises, Face pulls.

Flashcard #40
Term: Rhomboids
Definition: Importance: Scapular retraction, Back strength. Suggested Exercises: Squeeze rows, Band pull-aparts.

Flashcard #41
Term: Transverse Abdominis (TVA)
Definition: Importance: Core bracing, Spine protection. Suggested Exercises: Vacuum holds, Dead bugs, Planks.

Flashcard #42
Term: Glute Medius & Minimus
Definition: Importance: Hip stability, Valgus prevention. Suggested Exercises: Lateral band walks, Clamshells.

Flashcard #43
Term: Posterior Deltoid
Definition: Importance: Posture, Pull balance, Joint health. Suggested Exercises: Reverse flyes, Rear delt rows.

Flashcard #44
Term: Tibialis Anterior
Definition: Importance: Ankle control, Dorsiflexion. Suggested Exercises: Toe raises, Heel walks, Band dorsiflexion.

Flashcard #45
Term: Adductors
Definition: Importance: Hip control, Balance, Lateral motion. Suggested Exercises: Copenhagen planks, Sumo squats.

Flashcard #46
Term: Rotator Cuff Group
Definition: Importance: Shoulder joint stability and function. Suggested Exercises: External rotations, Wall slides.