Exercise Vault — Well Rooted

How’s your form?

Proper execution, maximum results. Watch step-by-step video demonstrations for every movement in your program.

- Legs
• 10/5/26
Barbell Reverse Lunge
Target Groups:
- Glutes
- Quadriceps
- Hamstrings
- Chest
- Arms
• 10/5/26
Bodyweight Tricep Dips
Target Groups:
- Triceps
- Pectoral
- Front Deltoids
- Chest
- Arms
- Shoulders
• 10/6/26
Cable Chest Fly
Target Groups:
- Chest
- Biceps
- Shoulders
- Arms
- Back
• 10/8/26
Chest Supported Dumbbell Row
Target Groups:
- Trapezius
- Rhomboids
- Lower Back
- Arms
- Shoulders
- Back
• 10/5/26
Cross Cable Lateral Raise
Target Groups:
- Trapezius
- Lateral Deltoids
- Rotator Cuffs
- Arms
• 10/6/26
Cross Cable Tricep Pressdown
Target Groups:
- Triceps
- Forearms
- Chest
- Arms
- Shoulders
• 10/5/26
Cable Overhead Tricep Extension
Target Groups:
- Chest
- Triceps
- Shoulders (Aft)
- Arms
• 10/5/26
Dual Arm Cable Bicep Curls
Target Groups:
- Biceps
- Brachialis
- Forearms
- Arms
• 10/5/26
Dumbell Bicep Curls
Target Groups:
- Biceps brachii
- Brachioradialis
- Brachialis
- Arms
• 10/8/26
Dumbbell Bicep Curls
Target Groups:
- Biceps
- Forearms
- Legs
• 10/6/26
Dumbbell Bulgarian Split Squat
Target Groups:
- Quads
- Glutes
- Hamstrings
- Arms
• 10/6/26
Dumbbell Hammer Curls
Target Groups:
- Deep Upper Arms
- Forearms
- Biceps
- Shoulders
• 10/7/26
Dumbbell Lateral Raise
Target Groups:
- Deltoids
- Shoulders
- Legs
- Back
• 10/6/26
Dumbbell RDL
Target Groups:
- Glutes
- Lower Back
- Hamstrings
- Legs
• 10/6/26
Dumbbell Reverse Lunge
Target Groups:
- Quads
- Glutes
- Hamstrings
- Chest
- Arms
- Shoulders
• 10/7/26
Dumbbell Skull Crushers
Target Groups:
- Chest
- Triceps
- Deltoids
- Legs
• 10/6/26
Dumbbell Walking Lunge
Target Groups:
- Quads
- Glutes
- Hamstrings
- Abdominal
• 10/5/26
Elevated Leg Raises
Target Groups:
- Abdominal Muscles
- Hip Flexors
- Arms
- Abdominal
• 10/6/26
EZ Bar Tricep Pressdown
Target Groups:
- Abs
- Triceps
- Elbows
- Arms
- Abdominal
- Back
• 10/5/26
Full Weight Pull-Ups
Target Groups:
- Lats
- Rhomboids
- Biceps
- Forearms
- Obliques
- Legs
• 10/5/26
Machine Lying Hamstring Curls
Target Groups:
- Hamstrings
- Calves
- Legs
• 10/5/26
Machine Seated Leg Extension
Target Groups:
- Quadriceps
- Abs & Core
- Arms
- Back
• 10/5/26
Neutral Grip Cable Lat Pull-Downs
Target Groups:
- Lats
- Biceps
- Rhomboids
- Arms
- Back
• 10/5/26
Overhand Cable Lat Pull-Down
Target Groups:
- Lats
- Biceps
- Rhomboids
- Arms
- Back
• 10/5/26
Seated Cable Rows
Target Groups:
- Lats
- Biceps
- Rhomboids
- Arms
• 10/8/26
Seated Dumbbell Bicep Curl
Target Groups:
- Biceps
- Forearms
- Arms
- Shoulders
• 10/8/26
Seated Dumbbell Shoulder Press
Target Groups:
- Deltoids
- Trapezius
- Arms
- Back
• 10/5/26
Single Arm Cable Lateral Raise
Target Groups:
- Trapezius
- Lateral Deltoids
- Anterior Deltoids
- Shoulders
- Back
• 10/6/26
Single Arm Cable Lat Pull-Down
Target Groups:
- Lats
- Rhomboids
- Rear Deltoids
- Arms
- Shoulders
- Abdominal
• 10/6/26
Single Arm Dumbbell Overhead Tricep Extension
Target Groups:
- Core
- Triceps
- Shoulders
- Legs
- Back
• 10/6/26
Single Leg Dumbbell RDL
Target Groups:
- Glutes
- Lower Back
- Hamstrings
- Arms
- Back
• 10/5/26
Standing Cable Face Pulls
Target Groups:
- Rhomboids
- Infraspinatus
- Rear Deltoids

How’s your form?

Barbell Reverse Lunge

Bodyweight Tricep Dips

Cable Chest Fly

Chest Supported Dumbbell Row

Cross Cable Lateral Raise

Cross Cable Tricep Pressdown

Cable Overhead Tricep Extension

Dual Arm Cable Bicep Curls

Dumbell Bicep Curls

Dumbbell Bicep Curls

Dumbbell Bulgarian Split Squat

Dumbbell Hammer Curls

Dumbbell Lateral Raise

Dumbbell RDL

Dumbbell Reverse Lunge

Dumbbell Skull Crushers

Dumbbell Walking Lunge

Elevated Leg Raises

EZ Bar Tricep Pressdown

Full Weight Pull-Ups

Machine Lying Hamstring Curls

Machine Seated Leg Extension

Neutral Grip Cable Lat Pull-Downs

Overhand Cable Lat Pull-Down

Seated Cable Rows

Seated Dumbbell Bicep Curl

Seated Dumbbell Shoulder Press

Single Arm Cable Lateral Raise

Single Arm Cable Lat Pull-Down

Single Arm Dumbbell Overhead Tricep Extension

Single Leg Dumbbell RDL

Standing Cable Face Pulls

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