Movements and Muscles

Olympic and Assistance O-lifts
http://jyfitness.blogspot.com/2012/12/olympic-lifting.html

Dumbbell Only exercises
http://jyfitness.blogspot.com/2014/11/db-and-bodyweight-exercises.html

50 band exercises
https://www.youtube.com/watch?v=gwPKarwyo9k&feature=player_embedded

Ab Wheel - Roll Out
https://www.youtube.com/watch?v=YIR7aev7VaI&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.youtube.com/watch?v=J5GL2Luu6M8
http://www.youtube.com/watch?v=Gm24Pe-QdNc

Abs (best exercises)
http://www.t-nation.com/testosterone-magazine-627

Ankle Mobility
http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html

arms
http://www.t-nation.com/workouts/3-total-body-programs-for-big-arms
http://www.musclemag.com/radical-arm-hypertrophy/
http://www.romanfitnesssystems.com/blog/sexy-female-arms/

Back Squat
https://www.youtube.com/watch?v=WPM2mjkROgI&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat
http://www.youtube.com/watch?feature=player_embedded&v=VnV7vEi7Sz8#!
http://optimumsportsperformance.com/blog/?p=624
http://optimumsportsperformance.com/blog/?p=624
http://www.t-nation.com/training/squats-for-those-who-cant-squat
https://www.youtube.com/watch?v=opXyO1NW0mI

squat myths
http://optimumsportsperformance.com/blog/?p=624
http://www.catalystathletics.com/articles/article.php?articleID=113
http://bretcontreras.com/peoples-knees-cave-inward-squat/

Bench Press
https://www.youtube.com/watch?v=XS0U8X9Pd9Y&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.dieselsc.com/how-to-bench-press/
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/

bench press mistakes
http://www.leehayward.com/bench_press_arch.htm
http://www.muscletalk.co.uk/Bench-Pressing-with-feet-off-the-floor-m2155006-p2.aspx

Bent Over Rows
https://www.youtube.com/watch?v=FAhGoMlrXIE&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.t-nation.com/training/kroc-row-vs-pendlay-row
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.youtube.com/watch?v=boxbOSGwD4U

box jump
http://nicktumminello.com/2012/12/high-box-jumps-dangerous-and-overrated/

box Squat
http://westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2005/378-box-squatting-benefits
 
Box Step Up (try lateral step ups - outside leg lead)
http://www.youtube.com/watch?v=dQqApCGd5Ss&feature=player_embedded#at=36
http://www.trainwithmeonline.com/exercise_647_Bodyweight_Step-Up.html

Breathing Squat
http://www.ironmanmag.com.au/training/workouts/104-the-20-rep-squat-technique-a-legendary-mass-building-miracle

Bridge
http://www.youtube.com/watch?v=24B9IRHZzTU

Bridge W/ Single Leg
http://www.youtube.com/watch?v=Y-6Gonx2Wpo
http://www.youtube.com/watch?feature=player_embedded&v=PPAj1GnFv24#!

Bridge W/ Curl
http://www.myspace.com/video/norwich-university/pb-glute-bridge-leg-curl/34081670

Broad Jump
http://www.nfl.com/combine/story?id=09000d5d806cf522&template=with-video&confirm=true

Bulgarian Split Squat
http://spectrumfitness.blogspot.com/2010/08/build-freakish-leg-size-and-strength.html
http://www.t-nation.com/training/are-bulgarian-squats-superior-to-regular-squats
http://www.youtube.com/watch?v=4EfWD8tQxDY
http://www.youtube.com/watch?v=zr4yegVq06s
https://www.t-nation.com/free_online_article/most_recent/bulgarian_split_squats&cr=

burpees
http://www.youtube.com/watch?v=O7_TBHno0Os

Cable Pull Down
http://www.romanfitnesssystems.com/blog/sexy-female-arms/

calf
http://www.t-nation.com/training/cure-for-cowardly-calves

Chin Up
https://www.youtube.com/watch?v=OcNfwXjcMCY&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.tonygentilcore.com/blog/chin-up-progressions-for-women-the-one-rep-hump-part-i/
http://www.tonygentilcore.com/blog/chin-up-progressions-for-women-the-one-rep-hump-part-ii/
http://www.tonygentilcore.com/blog/chin-up-progressions-for-women-the-one-rep-hump-part-iii/http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Accessory_Exercises
http://jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html

Core Training
http://www.t-nation.com/free_online_article/most_recent/not_your_average_bs_core_training

Cossack Squat
https://www.youtube.com/watch?v=BV5OJDosCt4

Crossover Back Lunge

http://www.youtube.com/watch?v=0vwzjWqpNaA

http://www.shape.com/fitness/workouts/cross-back-lunge

http://www.youtube.com/watch?v=Z3Udz90v7vs

Crossover Step up
http://www.youtube.com/watch?v=IDUgBRjmN8Q

Crunch or not
http://journals.lww.com/nsca-scj/Fulltext/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx

Deadlift
https://www.youtube.com/watch?v=hOaiCsNs7cU&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Deadlift
http://nicktumminello.com/2012/07/personal-trainer-tips-when-deadlifts-go-wrong/
http://deansomerset.com/2012/12/04/how-to-make-a-deadlift-incredibly-difficult-and-incredibly-effective/#sfmsg_-7890*sfxd*0*sfxd*0@@
http://www.t-nation.com/free_online_article/most_recent/5_tips_for_bigger_deadlifts
http://dynamicduotraining.com/wordpress/16-experts-weigh-in-on-deadlifting-cues/
http://www.niashanks.com/2011/12/ode-to-deadlifts/
http://www.t-nation.com/free_online_article/most_recent/improve_your_pull_instantly#.UYqBhTNTAOs.facebook
http://www.myosynthesis.com/roundbacked-deadlifting
http://www.livestrong.com/article/521854-how-much-are-you-supposed-to-deadlift-for-your-body-weight/
http://breakingmuscle.com/strength-conditioning/deadlifting-with-a-rounded-back-if-the-best-do-it-why-cant-you

Deadlift Single Leg
http://www.youtube.com/watch?v=khUb2aWWTHc

Delt Front Raise -

http://www.ehow.com/video_4945557_dumbbell-exercises-deltoid-front-raise.html

Dip
https://www.youtube.com/watch?v=hNA2ds7RuBk&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.ericcressey.com/baseball-strength-training-programs-dips
http://www.youtube.com/watch?v=sNTRFP8dg64
http://www.jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html
http://www.youtube.com/watch?v=PaKetEQx6Ks&feature=player_embedded

Dumbbell Clean
http://www.youtube.com/watch?v=Q5xU6ZP1M_8

Dumbbell Clean and Jerk
http://vimeo.com/9068080

Dumbbell Push Press
http://www.livestrong.com/video/3940-do-push-press-with-dumbbells/
http://www.youtube.com/watch?v=yRSAj1uu1gY&feature=player_embedded#!

Dumbbell Lying Lats Pullover
https://www.youtube.com/watch?v=iXoBYmpeh9A
http://www.workoutbox.com/exercises/back-exercises/pullover-barbell-lying/
http://forum.bodybuilding.com/showthread.php?t=128538423&page=1
http://www.youtube.com/watch?v=t_lYFd8pl1M

Dumbbell Reverse FLys
http://www.youtube.com/watch?v=evXOlgLTPCw
http://www.youtube.com/watch?v=evXOlgLTPCw

Dumbbell Row Single Arm
http://www.myhousecallmd.com/wp-content/uploads/2011/02/Single-Arm-Dumbbell-Row.jpg

Dumbbell Snatch (Single Arm)
http://www.youtube.com/watch?v=YIRzMZsfCrI
http://www.youtube.com/watch?feature=player_embedded&v=hxX2pp-PySU#!

Dumbbell Squat & Press
http://www.livestrong.com/video/5314-dumbbell-squat-press/

Dumbbell Swings
http://www.youtube.com/watch?v=pcKsqMW62Ss

Facepull -

http://robertsontrainingsystems.com/blog/exercise-of-the-week-face-pulls/

Farmer's Walk
http://train.elitefts.com/instructional/farmers-walk-2/
http://www.bodybuilding.com/fun/strongman13.htm

Front Squat
https://www.youtube.com/watch?v=2MlAy6PBjYY&list=UU39Bl2p-FRh6HxY8hO87RxQ
https://www.youtube.com/watch?v=vzVCqLyGVd0
http://train.elitefts.com/exercises-by-body-part/glutes-exercises-by-body-part/front-squat/
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Accessory_Exercises
http://stronglifts.com/how-to-front-squat-with-proper-technique/

Goblet Squat
http://www.youtube.com/watch?v=EKCDeuhtcMk
http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=player_embedded#!

good morning
https://www.youtube.com/watch?v=iA4hb9IDBuQ&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.youtube.com/watch?v=ccuP8x0KEvo

Glute Bridge
https://www.youtube.com/watch?v=DvQXREKFfpY
http://bretcontreras.com/a-better-way-to-teach-barbell-glute-bridges-and-back-extensions/
http://www.youtube.com/watch?v=sYpZD2jrHYY&feature=youtu.be

Glute Training (why do it)
http://kedrickwan.com/glutes/
http://bretcontreras.com/growing-glutes-without-growing-the-legs/

grapevine
http://www.youtube.com/watch?v=kZZYCFsG6Pg

Hanging Leg Raise & lying LR
http://www.youtube.com/watch?v=G0ysNevIv0w
http://www.youtube.com/watch?v=w-Nf6CmVtYk

Hamstrings: How to fix it's weakness
http://jasonferruggia.com/7-ways-to-fix-weak-hamstrings/

http://www.youtube.com/watch?v=u5xKHn_RlZs&list=UUy1-bB7ik-p2_P7uqv9E3hA&index=35
http://www.t-nation.com/free_online_article/most_recent/fantastic_hamstring_movements&cr=

Half Moon 

http://www.youtube.com/watch?v=EfJySXYZS8Y

Hip Thrust
https://www.youtube.com/watch?v=hCm-70-9_XE
http://www.youtube.com/watch?v=dshKgF2Eo-o
http://bretcontreras.com/2010/03/hipthrust/
http://www.youtube.com/watch?feature=player_embedded&v=hCm-70-9_XE
http://www.youtube.com/watch?v=-PXxTmcuj9k&feature=youtu.be
http://www.t-nation.com/free_online_article/most_recent/rack_hip_thrusts
http://www.t-nation.com/training/rack-hip-thrusts

Hip Thrust Single Leg
http://www.youtube.com/watch?v=hhhD-nTDBMo
http://www.tonygentilcore.com/blog/1-legged-hip-thrust-cleaning-up-technique-and-coaching-cues/


Incline Press
https://www.youtube.com/watch?v=TLmrumcYtwU&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.youtube.com/watch?v=11gY7Q5D5wo

Inner Thigh
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/construction_by_adduction

Inverted Rows
https://www.youtube.com/watch?v=mMADQwmrn6s&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html

http://stronglifts.com/how-to-do-inverted-rows/

http://articles.elitefts.com/training-articles/five-fun-inverted-row-variations/

Inverted Row Variations and Progression
http://articles.elitefts.com/training-articles/five-fun-inverted-row-variations/
 http://articles.elitefts.com/training-articles/five-awesome-inverted-row-variations-part-2/
http://articles.elitefts.com/training-articles/awesome-inverted-row-progressions-part-3/

Inverted Rows (SA) TRX/Ring - 

http://articles.elitefts.com/training-articles/five-fun-inverted-row-variations/

http://www.ericcressey.com/inverted-row-ignorance

Kettlebell Snatch
http://www.negharfonooni.com/2012/03/02/do-you-have-a-sloppy-snatch/

kettlebell swing
https://www.youtube.com/watch?v=9N17PPvYmgk&list=UU39Bl2p-FRh6HxY8hO87RxQ

lateral Step up
http://www.youtube.com/watch?v=GThrNeGcjGc

Lats Pullover
http://www.youtube.com/watch?v=6_3TJ_x-kzg

Leg Press
http://www.t-nation.com/free_online_article/most_recent/leg_press_vs_squat_the_final_chapter

Leg Raise Scissor
http://www.youtube.com/watch?v=w-Nf6CmVtYk
http://www.youtube.com/watch?v=e_PblnhedqY&feature=player_embedded

Leg Swing
https://www.youtube.com/watch?v=V9H_lGdI4_c#t=252

Lunges W/ Dumbbell -  can be done overhead or load on chest - try back lunges too
https://www.youtube.com/watch?v=PnEuWxdSNjI&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.youtube.com/watch?v=D7KaRcUTQeE
http://www.youtube.com/watch?v=IdVUMQHfnRs

Lying or upright Leg Raise
https://www.youtube.com/watch?v=Z_Ji0hsjCXw&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.youtube.com/watch?v=9MwKPSTSic8

Overhead (Military or Shoulder) Press
https://www.youtube.com/watch?v=cETYXiVHFdk&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Press
http://www.jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html
http://stronglifts.com/how-to-overhead-press-with-correct-technique/

Monster Walk with band
http://www.youtube.com/watch?feature=player_embedded&v=AILaIna0Y74

morning squat
https://www.youtube.com/watch?v=iA4hb9IDBuQ&list=UU39Bl2p-FRh6HxY8hO87RxQ

Overhead Squat
http://www.youtube.com/watch?v=PCWLs1jTOVE
http://www.youtube.com/watch?v=kTc8kY3kz0g

Pike
http://www.youtube.com/watch?v=h7y3stbS9wE&feature=player_embedded
http://www.youtube.com/watch?v=KvCMHJ_bMnQ&feature=player_embedded

Pistol Squat
http://www.youtube.com/watch?v=jmFwKOfnX44
https://www.youtube.com/watch?v=ZSjxLCKjODc

Plank
http://bretcontreras.com/long-lever-posterior-tilt-planks-kick-shit-traditional-planks/

plank rows
http://www.youtube.com/watch?v=uXi-OCAMBv8

Pull Up
https://www.youtube.com/watch?v=7Z6Vco_Hk8M&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Accessory_Exercises
http://www.jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html
http://startingstrength.wikia.com/wiki/Pull-up_(exercise)
http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/

Pull up Advance
http://www.t-nation.com/free_online_article/most_recent/take_your_pullups_to_the_next_level
http://www.youtube.com/watch?v=skcvzdCCpSo&list=UUy1-bB7ik-p2_P7uqv9E3hA&index=34

Pull through
http://www.t-nation.com/free_online_article/most_recent/pullthroughs_for_elite_strength

Push Press from behind

http://www.exrx.net/WeightExercises/OlympicLifts/PushPressBehindNeck.html

Push Up
http://www.jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html
http://www.t-nation.com/free_online_article/sports_body_training_performance_neural_charge/neural_charge_pushups
http://www.strengthvillain.com/?p=1545

Push Up - Narrow Grip
http://www.youtube.com/watch?v=IcWPQo1i0k4&feature=player_embedded#!

Push up plyo
http://vimeo.com/20906956

Quad builders
http://www.t-nation.com/training/10-best-unilateral-exercises http://www.t-nation.com/free_online_article/most_recent/grow_or_die_quad_finishers  http://www.t-nation.com/free_online_article/most_recent/are_bulgarian_squats_superior_to_regular_squats&cr=

Rack Pulls
http://eastsidesc.com/2010/03/18/rack-pull/
http://www.t-nation.com/training/one-movement-for-ultimate-back-hypertrophy

Reverse Hyper
http://www.youtube.com/watch?v=j0zjMFNjC4M
http://bretcontreras.com/2010/04/industry-rant-back-extensions-reverse-hypers/
http://bretcontreras.com/reverse-hyper-sprints-the-best-speed-exercise-youre-not-doing/

Reverse Plank
http://www.youtube.com/watch?v=1s1bPYBPERU

Romanian Deadlift
https://www.youtube.com/watch?v=GOu3WJbVecM&list=UU39Bl2p-FRh6HxY8hO87RxQ
http://www.allthingsgym.com/mark-rippetoe-explains-the-romanian-deadlift-rdl/
http://www.youtube.com/watch?v=5eZA_QDy9cY
http://wilfleming.com/2012/12/partial-reps-the-rdl/
http://www.jcdfitness.com/2013/07/rdls-and-hyperextensions-as-a-deadlift-alternative/

Romanian Deadlift Single Leg
http://www.youtube.com/watch?v=1R3dFyBRX3w

rows
http://www.t-nation.com/free_online_article/most_recent/10_challenging_new_ways_to_chin_up_and_row

Rows (Landmine)
http://www.youtube.com/watch?v=W0E3ailOyvc

Russian Twist -

http://www.youtube.com/watch?v=lvNPZCtt8NQ

Seated Cable Row w/ Twist SA
http://www.youtube.com/watch?v=Et-pIKgHdZU

Shoulder Exercises
http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_shoulders_and_trap_exercises
https://www.youtube.com/watch?v=cETYXiVHFdk&list=UU39Bl2p-FRh6HxY8hO87RxQ

shrug
http://www.youtube.com/watch?v=r6AeYYsJyXI

Side Bend

http://on.aol.com/video/side-bend-exercise-85125722
http://www.youtube.com/watch?feature=player_embedded&v=bAqZnFekU2A

Side Plank
http://www.youtube.com/watch?v=cUGifXahES4
http://on.aol.com/Video/Side-Plank-Static-Exercise-446465692
http://www.youtube.com/watch?v=wqzrb67Dwf8
https://www.youtube.com/watch?v=2fzDw-vgQZ4

sissy squat
https://www.youtube.com/watch?v=VUiFlZ2FsKA

Sprint
http://www.jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html

step up and reverse lunge combo
http://www.youtube.com/watch?v=F72adrSjfiU

Suitcase
http://www.youtube.com/watch?v=8OA6jpjUaEg
https://www.youtube.com/watch?v=tQ8_q60Mwvs

Sumo Dead
http://train.elitefts.com/exercises-by-body-part/traps-exercises-by-body-part/sumo-deadlift/
https://www.youtube.com/watch?v=XynUSDVyd6Q&feature=player_embedded#!
http://bretcontreras.com/how-to-do-sumo-deadlifts/

sumo deadlift
https://www.youtube.com/watch?v=shKt7XM8sf8&list=UU39Bl2p-FRh6HxY8hO87RxQ

Swing
http://www.allthingsgym.com/mark-rippetoe-explains-the-romanian-deadlift-rdl/
http://www.tonygentilcore.com/blog/squat-swing-vs-hip-snap-swing/
http://www.stronggirlswin.com/2012/03/26/it-dont-mean-a-thing-if-you-aint-got-that-swing/
http://www.myomytv.com/perfecting-the-kettlebell-swing-correcting-3-common-errors/
http://breakingmuscle.com/kettlebells/good-swings-are-fast-swings

T Pull - Ring or TRX
http://www.youtube.com/watch?v=kabjhd989GI

Tire Flip
http://www.youtube.com/watch?v=NxHSmJlNx0M

triceps pushdown
http://www.romanfitnesssystems.com/blog/sexy-female-arms/

Upper Back
http://www.t-nation.com/free_online_article/most_recent/reawaken_your_rhomboids&cr=

Windmill
http://www.mikemahler.com/fb_files/kbinfo_windmill.jpg

Plyometric, Jumping, and Warmup Exercises
Single Leg Bound
http://www.youtube.com/watch?v=l8VIuXQF5cQ

Single Leg Hop
http://www.youtube.com/watch?v=Dp2Dp6y1b4c

Single Leg Tuck
http://www.youtube.com/watch?v=qUMucFqb2Ug

Tuck Jump
http://vimeo.com/8802256

Split Jump
http://www.youtube.com/watch?v=AWwN2OD4PgI

Combos and Complexes explained

https://www.youtube.com/watch?v=0-IuXkb3gmw

Complex: Deadlift/RDL, Bent Over Rows & RDL 4/8/4

https://www.youtube.com/watch?v=ljsH_eDxwcg

Complex: Squat, Good Morning & Press 5ea

https://www.youtube.com/watch?v=JzLVx4wkx-8

Complex: Single Leg Good Morning & Push Press 6/6/6

https://www.youtube.com/watch?v=gZx7a7p5gJU

Combo: F.Squat, Jerk, F.Squat, Clean x 2-3

https://www.youtube.com/watch?v=hVxLvr6-Jgg

Complex: Clean Pull & Deadlift 3/3

https://www.youtube.com/watch?v=-7qhK3lX6e4

Combo: Dead, RDL, Clean, Clean 3x

https://www.youtube.com/watch?v=U6FooNlau0A