Dr. Gains

[NEW] Single-Leg Squats - Full ROM Lockout & Constant Tension Variations (Bodyweight)

[NEW] Single-Leg Squats - Deep & Shallow Partial ROM Variations (Bodyweight)

[NEW] Eccentric-Overload Single-Leg Squats (Bodyweight)

[NEW] Eccentric-Overload Bodyweight Squats (Partner-Assist)

[NEW] Jumping Jacks (Bodyweight)

Shallow Squat Partials with Isometric Adduction & Int. Rot. (Barbell + Plates + Stability Ball)

Back Squat with Isometric Abduction & Ext. Rot. (Barbell + Plates + Resistance Band)

Classic Deadlift - Full ROM - Pause & Constant Tension Variations (Hex Bar or DBs)

Stiff-Leg Deadlift - Full ROM - Pause & Constant Tension Variations (Hex Bar or Barbell)

Deep Full Back Squats - Full Lockout & Constant Tension Variations (Barbell + Plates)

Deep Partial ROM Deadlift - Pause & Constant Tension Variations (Hex Bar or DBs)

Shallow Partial ROM Deadlift - Pause & Constant Tension Variations (Hex Bar or DBs)

Reverse Lunges (DBs or Similar)

Kang Squat (Barbell + Plates)

Kang Squat - 2nd Half Partials (Barbell + Plates)

Stiff-Leg Good Morning to Reverse Lunge Combo (DBs)

Far-Lateral Side Squat (DB or Similar)

Far-Lateral Side Squat & Lateral Raise Combo (DB or Similar)

Sumo Deadlift (Barbell + Plates)

Sumo Deadlift (Kettlebell)

Sumo Squat (Barbell + Plates)

Full Snatch - Unilateral Dumbbell Version (DB)

Overhead Squat - Unilateral Dumbbell Version (DB)

Overhead Forward Lunges (Plate or Similar)

Turkish Get-Up (Kettlebell or DB)

Front Squat - Standard (DBs or Barbell)

Parallel Front Squat - Standard (DBs or Barbell)

Eccentric Parallel Front Squat & Hang Clean Combo (DBs + Bench)

Standard Front Squat & Overhead Press Combo - Slow & Fast-Twitch (DBs)

Parallel Front Squat & Overhead Press Combo - Slow & Fast-Twitch (DBs)

Bulgarian Split Squat (DBs + Bench or Similar)

Deficit Bulgarian Split Squat (DBs + Bench or Similar)

Side-to-Side Iso-Lateral Sumo Squat (Barbell + Plates)

Simplified Side-to-Side Iso-Lateral Squat (Barbell + Plates)

Air Squats - Full ROM (Bodyweight)

Air Squats - Deep Partial ROM (Bodyweight)

Jump Rope - Standard (Rope + Bodyweight)

Single-Leg Jump Rope (Rope + Bodyweight)

Kneeling Single-Leg Side-Kicks (Cable)

Rotational Force Squats (Cable)

Hybrid Iso-Lateral Side-Squat with Hip Adduction (Cable + DB)

4-Point Leg Press Combo (Leg Press)

Middle-Plate Leg Press - Full & Partial ROM Variations (Leg Press)

High-Plate Leg Press - Full & Partial ROM Variations (Leg Press)

Low-Plate Leg Press - Full & Partial ROM Variations (Leg Press)

Eccentric-Loaded Unilateral Leg Press - Middle-Plate Variation (Leg Press)

Eccentric-Loaded Unilateral Leg Press - High-Plate Variation (Leg Press)

Eccentric-Loaded Unilateral Leg Press - Low-Plate Variation (Leg Press)

Middle-Plate Single-Leg Press - Full & Partial ROM Variations (Leg Press)

High-Plate Single-Leg Press - Full & Partial ROM Variations (Leg Press)

Low-Plate Single-Leg Press - Full & Partial ROM Variations (Leg Press)

Front-Loaded Single-Leg Pistol Squat (Smith Machine)

Alternating Single-Leg Pistol Squat (Smith Machine)

Back-Loaded Single-Leg Pistol Squat (Smith Machine)

Forward-Step Back Squat (Smith Machine)

[NEW] Type 2 Hip & Lumbar Extensions - Standard Weighted & Bodyweight Variations (Bodyweight + Stability Ball or Roman Chair + Plate)

[NEW] Twisting Type 2 Hip & Lumbar Extensions - Weighted & Bodyweight Variations (Bodyweight + Stability Ball or Roman Chair + Plate)

[NEW] Reverse Hip Extensions - Weighted & Bodyweight Variations (Bodyweight + Bench + Optional DB)

[NEW] Reverse Frog Hyperextensions (Bodyweight + Bench + Optional DB)

[NEW] Reverse Hip Extensions + Anterior Pelvic Tilt (Bodyweight + Bench + Optional DB)

[NEW] Stability Reverse Hip Extensions + Anterior Pelvic Tilt (Bodyweight + Stability Ball)

Planked Hip Hyperextensions - Straight-Knee (Bodyweight)

Planked Hip Hyperextensions - Bent-Knee (Bodyweight)

Standing Posterior Pelvic Tilt (Hex Bar or DBs)

Weighted Bridge Hip Thrusts - Bilateral (Barbell + Plates + Bench or Box)

Single-Leg Stability Bridge Hip Thrusts (Stability Ball + Optional Resistance Band)

Counterweighted Single-Leg Stability Bridge Hip Thrusts (Stability Ball + DB)

Deep Back Squat Partials (Barbell + Plates)

Stiff Single-Leg Deadlift - Contralateral Slow & Fast-Twitch Variations (Kettlebell or Similar)

Stiff Single-Leg Deadlift - Ipsilateral Variation (Kettlebell or Similar)

Straight-Leg Deadlift (Barbell or DBs)

Straight-Leg Good Mornings (Barbell)

Stability Hip Thrusts + External Rotation Combo (Stability Ball + Resistance Band + Optional DB)

Asymmetric Stability Hip Thrusts + Abduction Combo (Stability Ball + Resistance Band)

Stability DB Press & Hip Thrust Combo - Bilateral & Unilateral (DBs + Stability Ball)

Standing Straight-Knee Hip Abduction - Unilateral (Cable)

Squatting Bent-Knee Hip Lateral Rotations - Unilateral (Cable)

All-Glute Combo - Asymmetric (Cable)

Standing Single-Leg 1st Half Hip Extensions (Cable)

Standing Single-Leg 2nd Half Hip Extensions (Cable)

Kneeling Inverted Knee Extensions (Barbell + Plates)

Shallow Back Squat Partials - Full Lockout & Constant Tension Variations (Barbell + Plates)

Front Squat - Standard (DBs or Barbell)

Parallel Front Squat - Standard (DBs or Barbell)

Backwards Sled Drag (Sled)

Short Arc Quad Extensions - Bodyweight & Resistance Band Versions (Bodyweight / Resistance Band)

Sissy Squat (Bodyweight)

Reverse Nordic Leg Curls - Straight Hip (Bodyweight)

Reverse Nordic Leg Curls - Bending Hip (Bodyweight)

Reverse Nordic Leg Curls - Hybrid (Bodyweight)

Cable Drag - Backwards & Forwards (Cable)

Kamalu VMO Combo (Cable)

Kamalu VLO Combo (Cable)

Standing Straight-Hip Leg Extensions (Cable)

Sitting VMO Combo Single-Leg Curls with Tibial Internal Rotation (Cable)

Sitting Leg Extensions - Neutral Bilateral & Unilateral (Leg Extension Machine)

Externally-Rotated "Toes-Out" Sitting Leg Extensions - Bilateral (Leg Extension Machine)

TOTAL BODY Externally-Rotated Sitting Leg Extensions - Unilateral (Leg Extension Machine)

Internally-Rotated "Toes-In" Sitting Leg Extensions - Bilateral (Leg Extension Machine)

TOTAL BODY Internally-Rotated Sitting Leg Extensions - Unilateral (Leg Extension Machine)

Flexed Long Fiber Length Sitting Leg Extension Partials (Leg Extension Machine)

Extended Short Fiber Length Sitting Leg Extension Partials (Leg Extension Machine)

1:4 Eccentric-Emphasized Sitting Leg Extensions - Bilateral & Unilateral (Leg Extension Machine)

4:1 Concentric-Emphasized Sitting Leg Extensions - Bilateral & Unilateral (Leg Extension Machine)

Eccentric-Overload Sitting Leg Extensions - Neutral Full & Partial ROM (Machine)

Eccentric-Overload "Toes-Out" Externally-Rotated Sitting Leg Extensions - Full & Partial ROM (Machine)

Eccentric-Overload "Toes-In" Internally-Rotated Sitting Leg Extensions - Full & Partial ROM (Machine)

Short Arc Quad Extensions - Machine Version (Leg Extension Machine)

Front-Loaded Single-Leg Pistol Squat (Smith Machine)

Low-Plate Leg Press - Full & Partial ROM Variations (Leg Press)

Low-Plate Single-Leg Press - Full & Partial ROM Variations (Leg Press)

Eccentric-Loaded Unilateral Leg Press - Low-Plate Variation (Leg Press)

[NEW] Prone DB Leg Curls - Full ROM & Lengthened Partials (DB + Bench)

[NEW] Prone DB Leg Curls - Plantar & Dorsiflexed Variations (DB + Bench)

[NEW] Sliding Bridge Leg Curls - Bilateral Neutral (Bodyweight + Sliders)

[NEW] Sliding Bridge Leg Curls - Externally & Internally Rotated (Bodyweight + Sliders)

[NEW] Single-Leg Sliding Bridge Leg Curls - Standard (Bodyweight + Slider)

[NEW] Eccentric-Isolated Single-Leg Sliding Bridge Curls (Bodyweight + Slider)

[NEW] Type 2 Hip & Lumbar Extensions - Standard Weighted & Bodyweight Variations (Bodyweight + Stability Ball or Roman Chair + Plate)

[NEW] Twisting Type 2 Hip & Lumbar Extensions - Weighted & Bodyweight Variations (Bodyweight + Stability Ball or Roman Chair + Plate)

Nordic Leg Curls - Rep Partials (Bodyweight)

Nordic Leg Curls - Full ROM Negatives (Bodyweight)

Straight-Leg Good Mornings (Barbell)

Straight-Leg Deadlift (Barbell or DBs)

Stiff-Leg Good Morning to Reverse Lunge Combo (DBs)

High-Plate Leg Press - Full & Partial ROM Variations (Leg Press)

Eccentric-Loaded Unilateral Leg Press - High-Plate Variation (Leg Press)

High-Plate Single-Leg Press - Full & Partial ROM Variations (Leg Press)

Back-Loaded Single-Leg Squat (Smith Machine)

Forward-Step Back Squat (Smith Machine)

Bilateral Sitting Leg Curls - Neutral, Internally-Rotated & Externally-Rotated + Full & Partial ROM (Leg Curl Machine)

Unilateral Sitting Leg Curls - Neutral, Internally-Rotated & Externally-Rotated + Full & Partial ROM (Leg Curl Machine)

Eccentric-Overload Sitting Leg Curls - Neutral, Internally-Rotated & Externally-Rotated + Full & Partial ROM (Leg Curl Machine)

Sitting Max Contraction Single-Leg Curls - Standard (Cable)

Lying Max Contraction Single-Leg Curls (Cable)

Sitting VMO Combo Single-Leg Curls with Tibial Internal Rotation (Cable)

[NEW] Max Hamstrings Sitting Leg Curls (Leg Curl Machine)

[NEW] Prone Leg Curls - Bilateral & Unilateral Neutral, Internally-Rotated & Externally Rotated Variations (Prone Leg Curl Machine)

[NEW] Prone Leg Curls - Full ROM & Lengthened Partials (Prone Leg Curl Machine)

[NEW] Prone Leg Curls - Plantar & Dorsiflexed Variations (Prone Leg Curl Machine)

[NEW] Prone Leg Curls - Eccentric-Overload Plantar & Dorsiflexed Variations (Prone Leg Curl Machine)

Kamalu Total Gastroc Combo - DB Version (Bench + DB)

Sitting Bent-Knee Calf Raises (Barbell + Plates)

Single-Leg Max-Extension Medial-Twist Calf Raises (Bodyweight)

Single-Leg Max-Extension Lateral-Twist Calf Raises (Bodyweight)

Standing Bodyweight Calf Raise Rotating Combo (Bodyweight)

Eccentric-Overload Straight-Leg Calf Raise - Neutral, Internally-Rotated & Externally-Rotated (Bodyweight or Machine)

Straight-Knee Jump Rope (Rope + Bodyweight)

Kamalu Total Gastroc Combo (Cable)

Toe Raise Dorsiflexion - Unilateral (Cable)

Sitting Straight-Knee Calf Raises - Standard & Rotating Combo Variations (Leg Press or Similar)

Sitting Internally-Rotated Straight-Knee Calf Raises (Leg Press or Similar)

Sitting Externally-Rotated Straight-Knee Calf Raises (Leg Press or Similar)

Sitting Calf Raises - Alternating Straight & Bent-Knee Combo (Leg Press)

4-Position Calf Raise Combo (Leg Press)

Standing Calf Raise Rotating Combo - Full ROM (Calf Raise Machine or Smith Machine)

Partial ROM Calf Raises - 1st & 2nd Half (Calf Raise Machine, Smith Machine, Leg Press or Bodyweight)

Standing Calf Raises - Alternating Straight & Bent-Knee Combo (Smith Machine + Plates or Similar)

Standing Straight-Knee Calf Raises (Smith Machine + Plates or Similar)

Standing Bent-Knee Calf Raises (Smith Machine + Plates or Similar)

Sitting Bent-Knee Calf Raises (Machine)

Eccentric-Overload Sitting Bent-Knee Calf Raises (Machine)

Kamalu Total Gastroc Combo - Machine Version (Leg Curl Machine + Resistance Band)

[NEW] Max Gastroc Prone Leg Curls (Leg Curl Machine)

Elevated Side-Plank U-Dips (Bodyweight + Bench)

Side-Plank Hip-Dips (Bodyweight)

Side-Planked Hip Abduction (Bodyweight or Resistance Band or Plate)

Side-Lying Hip Abduction (Bodyweight or Resistance Band or Plate)

Alternating Angle Hip Abduction - Side-Lying & Side-Plank Variations (Plate)

Stability Hip Thrusts + External Rotation Combo (Stability Ball + Resistance Band + Optional DB)

Asymmetric Stability Hip Thrusts + Abduction Combo (Stability Ball + Resistance Band)

Isometric Stability Bridge + Hip Abduction / Ext. Rot. Combo (Stability Ball + Resistance Band)

Side-Lying Clam Shells (Resistance Band)

Side-Lying U-Shape Side-Bends with Hip Abduction (Optional Bosu Ball)

Standing Straight-Knee Hip Abduction - Unilateral (Cable)

Squatting Bent-Knee Lateral Rotations - Unilateral (Cable)

Standing Cross-Leg Hip Abduction - Unilateral (Cable)

Standing 1st & 2nd Half Hip Abduction Combo - Unilateral (Cable)

Sitting Forward Hip Abductions (Hip Abduction Machine)

Sitting Back Hip Abductions (Hip Abduction Machine)