Latissimus Dorsi
- Ball Triceps Kickback
- Triceps Kickback
- Shoulder Lift
- Side Plank Shoulder Lift
- Walking Plank
- Upper Back Band Squeeze
- Upright Row
- One-Leg Squat Row
- One-Arm Row
- Ball Shoulder Raise
- Band Lat Pulldown
- One-Arm Band Row
- One-Arm Row
- Shoulder-Blade Squeeze
- Band One-Arm Lat Pull
- Ball Row
- One-Leg Squat with Knee Lift
Erector Spinae
- Squat Curl
- Ball Triceps Kickback
- Incline Close Push-Up
- Triceps Extension Bridge
- Hammer Curl with Knee Lift
- Biceps Curl with Side Kick
- Modified Close Push-Up
- Push-Up
- Ball One-Arm Chest Press
- Ball Push-Up
- Ball Chest Press
- Modified Wide Push-Up
- Lunging Front Raise
- Lunging Shoulder Raise
- Balancing Shoulder Raise
- Side Plank Shoulder Lift
- Balance Shoulder Raise
- Side Plank
- Rotating Plank
- Static Curl
- Static Core Twist
- Low Plank
- Plank Kickback
- Side Knee Plank
- Band Core Twist
- Lying Hip Twist
- Side Pelvis Turn
- Alternating Leg Reach
- Face-Down Alternating Leg Reach
- Side Bridge
- Band Core Twist
- Core Figure 8
- Quadraped Leg Lift
- Superman
- Superman Sweep
- Low Balance Plank
- Low Plank
- Walking Plank
- Side Bridge
- Static Curl
- Alternating Bent-Leg Reach
- Upright Row
- One-Leg Squat Row
- Body Reach
- Side Lunge with Press
- Balance One-Arm Press
- Shoulder-Blade Squeeze
- Plank Shoulder-Blade Squeeze
- Inner Thigh Bridge
- Spine Wave
- Squat
- Slice Squat
- Balance Squat
- Lunge Kick
- One-Leg Squat
- Rotating Squat
- Slice Squat Kick
- Back Lunge
- Stationary Lunge
- Ball Bridge
- Simple Squat
- Standing Leg Lift
- One-Leg Squat
- One-Leg Squat with Knee Lift
- Lunge With Side Kick
- Step-Up
- Step-Up Knee Lift
- Bridge
- One-Leg Bridge
- Squat
- Single Leg Squat
- Squat Shift
- Tap Lunge
- Rotating Lunge
- Ball Glute Squeeze
- Bent-Leg Ball Bridge
- Band Side Step
- Lunge Kick
- Squat Punch Kick
- Kneeling Glute Squeeze
- Fire Hydrant
- Diagonal-Tap Lunge
Trapezius
- Ball Triceps Kickback
- Triceps Dip
- Triceps Kickback
- Incline Close Push-Up
- Shoulder Lift
- Wall Press
- Triceps Extension Bridge
- Overhead Press
- Upper Back Band Squeeze
- Upright Row
- One-Leg Squat Row
- One-Arm Row
- Body Reach
- Side Lunge with Press
- Ball Shoulder Raise
- Band Lat Pulldown
- One-Arm Band Row
- One-Arm Row
- Balance One-Arm Press
- Shoulder-Blade Squeeze
- Band One-Arm Lat Pull
- Ball Row
- Plank Shoulder-Blade Squeeze
- Slice Squat
- Slice Squat Kick
- One-Leg Squat with Knee Lift
- Squat Punch Kick
Rhomboids
- Ball Triceps Kickback
- Triceps Kickback
- Wall Press
- Walking Plank
- Upper Back Band Squeeze
- Upright Row
- One-Leg Squat Row
- One-Arm Row
- Ball Shoulder Raise
- Band Lat Pulldown
- One-Arm Band Row
- One-Arm Row
- Shoulder-Blade Squeeze
- Band One-Arm Lat Pull
- Ball Row
- Plank Shoulder-Blade Squeeze
- One-Leg Squat with Knee Lift
- Punch Lunge
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