Elenco degli esercizi
Estrazione ordinata per muscoli agonisti.
Muscoli dell'avambraccio
Brachiale
- Diagonal power shouldering
- Power shouldering
- Power shouldering + leverage press
- Sandbag bent-over row
Bicipite brachiale
- Diagonal power shouldering
- Power shouldering
- Power shouldering + leverage press
- Sandbag bent-over row
Muscoli del cingolo scapolo-omerale
Deltoidi
- Alternating military press (1 count)
- Alternating military press (2 count)
- Diagonal power shouldering
- Double military press
- Double push press
- Leverage press
- One arm military press
- One arm push press
- Power shouldering
- Power shouldering + leverage press
- Rack position
- Sandbag push press
- Shoulder to shoulder pressing
Grande dorsale
Muscoli femorali
- Alternating military press (1 count)
- Alternating military press (2 count)
- Anchored clean
- Bear hug squat
- Double dead clean
- Double front squat
- Double hang clean
- Double military press
- Double push press
- Double rack step up
- Double swing
- Lateral lunges
- Leverage press
- One arm dead clean
- One arm front squat
- One arm hang clean
- One arm push press
- One arm swing
- Romanian deadlift
- Sandbag deadlift
- Sandbag push press
- Shoulder to shoulder pressing
- Shouldering lunges
- Shouldering squat
- Suitcase deadlift
- Two arms swing
- Weighted one legged squat (pistol) — horn grip
- Weighted one legged squat (pistol) — one arm rack position
- Zercher squat
- Zercher walk
Glutei
- Alternating military press (1 count)
- Alternating military press (2 count)
- Anchored clean
- Bear hug squat
- Diagonal power shouldering
- Double dead clean
- Double front squat
- Double hang clean
- Double military press
- Double push press
- Double rack step up
- Double swing
- Leverage press
- One arm dead clean
- One arm front squat
- One arm hang clean
- One arm military press
- One arm push press
- One arm swing
- Power shouldering
- Power shouldering + leverage press
- Romanian deadlift
- Sandbag deadlift
- Sandbag push press
- Shoulder to shoulder pressing
- Shouldering squat
- Suitcase deadlift
- Two arms swing
- Weighted one legged squat (pistol) — horn grip
- Weighted one legged squat (pistol) — one arm rack position
- Zercher squat
- Zercher walk
Mediogluteo
Grande gluteo
Obliqui
Piccolo pettorale
Paravertebrali
- Alternating military press (1 count)
- Anchored clean
- Diagonal power shouldering
- Double dead clean
- Double front squat
- Double hang clean
- Double military press
- Double push press
- Double rack step up
- Double swing
- Leverage press
- One arm dead clean
- One arm front squat
- One arm hang clean
- One arm military press
- One arm push press
- One arm swing
- Power shouldering
- Power shouldering + leverage press
- Romanian deadlift
- Sandbag deadlift
- Sandbag push press
- Shoulder to shoulder pressing
- Suitcase deadlift
- Two arms swing
- Weighted one legged squat (pistol) — horn grip
- Weighted one legged squat (pistol) — one arm rack position
- Zercher walk
Grande pettorale
Quadricipite
Retto dell'addome
Tricipite brachiale
- Alternating military press (1 count)
- Alternating military press (2 count)
- Double military press
- Double push press
- One arm military press
- One arm push press
- Power shouldering + leverage press
