LongformIncline Bench Press
Practice pressing a load on incline support, training the chest, front shoulder, and elbow extension.
BODY LAB
Understand Twelve Training Movements
Rotate, slow down, inspect checkpoints, and compare errors. Teaching colors identify involved regions without precise muscle-activation rates.
Pull-up
Practice vertical pulling and shoulder-blade control. Assistance can be recorded; an unassisted pull-up is not required at the start.
Squat
Practice sitting and standing for quadriceps, glute, and lower-body strength training.
Deadlift / Hip Hinge
Practice moving hips back and extending them for posterior-chain training. Learning the hinge comes before pursuing weight lifted from the floor.
Bench Press
Practice horizontal pressing for chest and elbow-extension training, recording stable repetitions.
Shoulder Press
Practice upward pressing and shoulder control, training the deltoids and elbow extension.
Lateral Raise
Practice shoulder control through light-load abduction. This can serve physique goals without guaranteeing wider skeletal structure.
Row
Practice horizontal pulling and trunk stability, training the mid-back, latissimus dorsi, and elbow flexion.
Biceps Curl
Supplement pulling with an observable elbow-flexion task, recording controlled repetitions.
Glute Movement
Learn hip extension and trunk stability through a floor bridge to supplement glute training.
Face Pull
Use light load to practice rear-shoulder and shoulder-blade control. This optional accessory does not treat shoulder pain.
Core Movement
Practice trunk stability while limbs move. Core training is not local fat loss.