Exercise library
Every exercise: what it’s for, how to cue it, common mistakes, and an easier or harder version.
Placeholder: six worked examples to show the format. Demonstration videos and Mark’s own coaching notes still need to be added.
Lower Body
Quads, glutes, core
A squat pattern that's easy to load correctly and teaches good depth and posture before moving to a barbell.
Squat to a box or bench for a consistent depth target.
Move to a barbell back squat once the pattern is solid.
Push
Chest, shoulders, triceps, core
A bodyweight pressing movement that scales from beginner to advanced with no equipment.
Do the movement from your knees or against an elevated surface.
Add a weight plate on the back, or slow the lowering phase down.
Pull
Lats, upper back, biceps
Balances out all the pressing most people do day to day, and builds pulling strength.
Support yourself on a bench for stability.
Move to a barbell row or add pauses at the top.
Core
Deep core, shoulders
Builds the ability to keep the trunk stable, which carries over into almost every other lift.
Drop to the knees, or shorten the hold.
Add slow shoulder taps, or extend the hold time.
Full Body
Hamstrings, glutes, lower back
Teaches the hip hinge — one of the most useful movement patterns for everyday life, not just the gym.
Reduce the range of motion until the hinge pattern feels natural.
Move to a single-leg variation for added balance demand.
Full Body
Grip, core, traps, whole body
About as close to 'real life strength' as an exercise gets — carrying heavy things while staying upright.
Shorter distance, lighter load.
Longer distance, or a single-arm carry for an added core challenge.