There are a large number of ways to perform these movements.  You can use low weight lots of repetitions, high weight with low repetitions, super set, or perform circuit type training.   Not only can you adjust the style of training but you can adjust the type of tools used to complete the exercise.  Tools include: Dumbbells, cables, bands, body weight or machines.  You can perform the exercise using one arm or leg, alternating or even adjust arm positioning.

There are so many ways to train – I use Exercise Guides and Workout Database, magazines and YouTube to help me design my workout routines depending on my goals.  Right now I am trying to build muscle but in a few months I will adjust my training and lean down while retaining as much muscle.  Remember to switch things up every 6 to 8 weeks.  Keep your body guessing by adjusting your style of training to fit your goals.

If you are not sure what some of the following exercises are copy and paste the name into the Exercise Guide on to find pictures or descriptions.


Conventional Deadlift
Sumo Deadlift
Snatch Grip Deadlift
Trap Bar Deadlift
Rack Deadlift
Reverse Band Deadlift
Romanian Deadlift
Romanian Deadlift with Toes Elevated
Lumberjack Squat
Reverse Hyperextension
Glute Ham Raise
Good Morning
Cable One Legged Romanian Deadlift
Lying Leg Curl
Seated Leg Curl
Curl Band
Leg Curl Blast Strap
Leg Press with Feet High
Glute Bridges
Glute Bridge with Curl
Hip Extension on Swiss Ball
One Legged Hip Extension on Swiss Ball