This guide provides specific exercises for every movement the human body can perform, along with progression strategies to improve mobility, strength, and control.
🔹 How to Use This Guide
✔ Identify movement categories where you lack mobility, strength, or control.
✔ Start with beginner exercises, progressing to advanced variations.
✔ Perform 2-4 sets of 5-15 reps per exercise, based on your goals.
✔ Incorporate full-body integration for real-world movement efficiency.
🔹 Movement-Specific Exercises & Progressions
1. Neck (Cervical Spine) Movements
Improves posture, reduces tension, and strengthens stabilizer muscles.
Exercises & Progressions
✅ Neck Flexion & Extension
- Beginner: Chin Tucks (Isometric Hold)
- Intermediate: Chin Nods (Slow reps)
- Advanced: Neck Resistance Press (Using hands for isometric push)
✅ Neck Lateral Flexion
- Beginner: Side-to-Side Head Tilts
- Intermediate: Weighted Side Neck Holds (Use light resistance)
- Advanced: Isometric Band Resistance Tilts
✅ Neck Rotation
- Beginner: Slow Neck Turns (Seated or Standing)
- Intermediate: Isometric Head Rotation Against Resistance
- Advanced: Weighted Neck Rotation (Using light plate on forehead)
2. Shoulder (Glenohumeral Joint) Movements
Builds shoulder mobility, stability, and strength to prevent injuries.
Exercises & Progressions
✅ Shoulder Flexion & Extension
- Beginner: Wall Shoulder Raises
- Intermediate: Resistance Band Shoulder Raises
- Advanced: Overhead Kettlebell Press & Slow Negatives
✅ Shoulder Internal & External Rotation
- Beginner: Band External Rotations
- Intermediate: Cable or Dumbbell Rotations
- Advanced: Turkish Get-Up (Full Shoulder Control Exercise)
✅ Scapular Stability (Elevation, Depression, Retraction, Protraction)
- Beginner: Scapular Wall Slides & Shrugs
- Intermediate: Hanging Scapular Retractions
- Advanced: Weighted Overhead Carries (Farmers Carry)
3. Elbow & Wrist Movements
Strengthens grip, wrist flexibility, and forearm endurance.
Exercises & Progressions
✅ Elbow Flexion & Extension
- Beginner: Biceps Curls & Triceps Dips (Bodyweight)
- Intermediate: Chin-Ups & Triceps Dips on Parallel Bars
- Advanced: One-Arm Pull-Ups & Weighted Dips
✅ Wrist Flexion & Extension
- Beginner: Wrist Rolls & Flexor/Extensor Stretches
- Intermediate: Wrist Curls (Dumbbells or Bands)
- Advanced: Wrist Push-Ups & Planche Holds
✅ Grip Strength Development
- Beginner: Towel Squeeze & Finger Extensions
- Intermediate: Farmer’s Carries & Hanging Holds
- Advanced: Thick Bar Grip Training & One-Arm Dead Hangs
4. Spine Movements (Flexion, Extension, Lateral Flexion, Rotation)
Enhances spinal mobility, core stability, and injury prevention.
Exercises & Progressions
✅ Spinal Flexion (Forward Bending)
- Beginner: Cat-Cow Stretch
- Intermediate: Jefferson Curl (Weighted Spine Flexion)
- Advanced: Slow Controlled Hanging Leg Raises
✅ Spinal Extension (Backbends)
- Beginner: Cobra Stretch
- Intermediate: Bridge Pose (Yoga)
- Advanced: Full Wheel Pose or Gymnast Bridge
✅ Spinal Rotation (Twisting)
- Beginner: Seated Spinal Twists
- Intermediate: Russian Twists (Weighted or Unweighted)
- Advanced: Standing Landmine Rotations (Explosive Power)
✅ Lateral Flexion (Side Bends)
- Beginner: Side Stretching with Bodyweight
- Intermediate: Dumbbell Side Bends
- Advanced: Hanging Windshield Wipers
5. Hip Movements (Flexion, Extension, Rotation, Abduction, Adduction)
Key for lower body function, athleticism, and injury prevention.
Exercises & Progressions
✅ Hip Flexion & Extension
- Beginner: Glute Bridges
- Intermediate: Hip Thrusts & Bulgarian Split Squats
- Advanced: Nordic Hamstring Curls & Sprint Drills
✅ Hip Abduction & Adduction
- Beginner: Side-Lying Leg Lifts
- Intermediate: Lateral Band Walks
- Advanced: Cossack Squats & Lateral Weighted Step-Ups
✅ Hip Internal & External Rotation
- Beginner: 90/90 Hip Rotations
- Intermediate: Pigeon Pose Holds
- Advanced: Weighted Kettlebell Hip Openers
6. Knee Movements (Flexion, Extension, Stability Drills)
Supports functional movement and lower-body stability.
Exercises & Progressions
✅ Knee Flexion & Extension
- Beginner: Bodyweight Squats
- Intermediate: Step-Ups & Nordic Hamstring Curls
- Advanced: Sissy Squats & ATG Split Squats
✅ Knee Stability & Control
- Beginner: Wall Sits
- Intermediate: Single-Leg Squats to Box
- Advanced: Pistol Squats & Weighted Balance Holds
7. Ankle & Foot Movements
Enhances balance, foot strength, and injury resistance.
Exercises & Progressions
✅ Dorsiflexion & Plantarflexion
- Beginner: Calf Raises & Toe Raises
- Intermediate: Single-Leg Balance Drills
- Advanced: Barefoot Running & Jump Rope Work
✅ Inversion & Eversion (Side-to-Side Stability)
- Beginner: Towel Toe Grips & Arch Strengthening
- Intermediate: Lateral Band Resistance Work
- Advanced: Barefoot Stability Training on Uneven Surfaces
🔹 Full-Body Integration Movements
✔ Beginner: Bodyweight Squats, Lunges, Push-Ups, Hanging Holds
✔ Intermediate: Kettlebell Swings, Turkish Get-Ups, Weighted Carries
✔ Advanced: Sprints, Depth Jumps, Planche Holds, One-Leg Pistol Squats
🔹 Final Thoughts
By training through every possible movement pattern, you can unlock full mobility, build strength, and prevent injuries. Start with foundational exercises, progressing to more advanced variations as control and range of motion improve.
Would you like a structured workout program based on these progressions?
