Forty movements, one line each: what it is, the cue I will say, the mistake I will fix. Bookmark it. Every class scales these up or down, so the names are the same whether you are on an empty bar or a heavy one.
Section
Squat pattern
- Bodyweight squat. Cue: sit between your heels. Mistake: heels lifting.
- Goblet squat. Cue: elbows inside the knees at the bottom. Mistake: dropping the chest.
- Back squat. Cue: big breath, brace, push the floor away. Mistake: knees caving in.
- Front squat. Cue: elbows high. Mistake: letting the bar roll forward.
- Box squat. Cue: touch, do not sit. Mistake: collapsing onto the box.
- Split squat. Cue: straight down, not forward. Mistake: front knee wandering.
- Reverse lunge. Cue: step back, drop the back knee. Mistake: short steps.
- Walking lunge. Cue: tall chest. Mistake: rushing.
- Step-up. Cue: drive through the top foot only. Mistake: pushing off the bottom foot.
- Wall sit. Cue: thighs level. Mistake: hands on knees.
Hinge pattern
- Hip hinge with a dowel. Cue: bum back, dowel stays on head, back and tailbone. Mistake: bending the knees instead.
- Kettlebell deadlift. Cue: shins vertical, chest up. Mistake: rounding the back.
- Barbell deadlift. Cue: pull the slack out of the bar first. Mistake: hips shooting up early.
- Romanian deadlift. Cue: bar slides down the thighs. Mistake: bar drifting away.
- Kettlebell swing. Cue: it is a hinge, not a squat; snap the hips. Mistake: lifting with the arms.
- Glute bridge. Cue: squeeze at the top. Mistake: arching the lower back.
- Hip thrust. Cue: chin tucked, ribs down. Mistake: overextending.
- Good morning. Cue: light and slow. Mistake: going heavy too soon.
Push pattern
- Press-up. Cue: body one straight line, elbows at 45 degrees. Mistake: hips sagging.
- Incline press-up. Cue: same body line on a bench or bar. Mistake: head dropping.
- Dumbbell bench press. Cue: shoulder blades pinched into the bench. Mistake: flaring the elbows wide.
- Barbell bench press. Cue: feet planted, bar to the lower chest. Mistake: bouncing it.
- Overhead press. Cue: squeeze the glutes, bar over the mid-foot. Mistake: leaning back.
- Dumbbell shoulder press. Cue: elbows slightly forward. Mistake: shrugging.
- Dips on a box. Cue: shoulders down. Mistake: going so low the shoulders hurt.
- Landmine press. Cue: push up and forward. Mistake: twisting.
Pull pattern
- Ring or TRX row. Cue: pull the chest to the hands. Mistake: hips dropping.
- Dumbbell row. Cue: elbow to the hip. Mistake: rotating the torso.
- Barbell row. Cue: hinge and hold, pull to the belly. Mistake: standing up with it.
- Band pull-apart. Cue: squeeze the shoulder blades. Mistake: shrugging.
- Lat pulldown or band pulldown. Cue: elbows to the pockets. Mistake: leaning way back.
- Chin-up, assisted. Cue: chest to the bar. Mistake: half reps.
- Face pull. Cue: thumbs to the ears. Mistake: too heavy.
Carry, core and conditioning
- Farmer's carry. Cue: tall, walk like you are late. Mistake: leaning to one side.
- Plank. Cue: squeeze glutes, push the floor away. Mistake: hips up in the air.
- Dead bug. Cue: lower back glued to the floor. Mistake: rushing.
- Pallof press. Cue: do not let the band turn you. Mistake: leaning away.
- Rower. Cue: legs, then body, then arms. Mistake: arms first.
- Bike sprints. Cue: sit, spin, breathe. Mistake: saving something for later.
- Burpee. Cue: step out if you need to; a step-back burpee still counts. Mistake: worm-ing the chest to the floor.
Every one of these is coached live in the gym. If a movement hurts, it is swapped. If you are not sure, ask. That is what the coach is for.