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?