Muscle Activation Guide

Introduction, joint articulations and the three planes of motion

Horizontal pulling exercises—upper arms close to torso

Horizontal pulling exercises—upper arms out to sides

Horizontal pushing exercises—perpendicular and acute

Horizontal pushing exercises—obtuse

Vertical pulling exercises

Vertical pushing exercises

Dipping exercises

Elbow-flexion exercises

Hip-flexion and hip-and-waist-flexion exercises

Seated-waist-rotation and lateral-waist-flexion exercises

Hip-hinge exercises