Every movement that shows up in a Coresa session is written down here the way our coaches teach it: the two or three cues you would actually hear on the floor, the faults we see most, the easier version a beginner starts with, the harder version it grows into, and how the load gets chosen in a coached session.
This is not an exercise encyclopedia. There are excellent databases elsewhere that show every machine in every gym. These pages cover the movements we coach, in the words we coach them with, so a member can revisit a cue between sessions and a newcomer can see exactly how this studio trains before walking in.
How to read a page
Each movement page follows the same shape. What it trains tells you why it earns a slot. The cues are the short phrases we repeat mid-set — three at most, because nobody can hold five thoughts while lifting. Common faults is the honest list of what goes wrong and how we fix it. The ladder shows the easier and harder versions, because almost no movement is an all-or-nothing test. And how it is loaded here explains when the weight goes up.
If the vocabulary is new — RPE, reps in reserve, tempo — the glossary translates it. If you would rather see full sessions built from these movements, the workouts library has ready-to-run examples.
The patterns
Strength training reduces to a handful of movement patterns — squat, hinge, push, pull, carry — plus core work that resists movement, conditioning that builds the engine, and small accessory movements that keep joints healthy. Train the patterns and you have covered what a body needs for hills, luggage, kids, ski season and old age. Everything below is grouped that way.
Squat pattern
Goblet Squat: how we coach itGoblet squat coaching notes: the cues we use, the faults we fix most, the ladder up to front squats, and how…Front Squat: how we coach itFront squat coaching notes: rack position options, why it is kinder to backs than back squats, the elbow cue…Back Squat: how we coach itBack squat coaching notes: high-bar setup, bracing, the depth-you-control rule, the faults we fix weekly, an…Split Squat: how we coach itSplit squat coaching notes: stance length, the down-not-forward cue, the wobble that is part of the exercise…Reverse Lunge: how we coach itReverse lunge coaching notes: why stepping backward is the knee-friendliest lunge, the quiet-landing cue, co…Walking Lunge: how we coach itWalking lunge coaching notes: the deceleration skill hiding inside it, rhythm over distance, the faults fati…Lateral Lunge: how we coach itLateral lunge coaching notes: the sideways strength skiing and trails demand, the straight-leg secret, groin…Heels-Elevated Goblet Squat: how we coach itHeels-elevated goblet squat notes: the ankle-mobility workaround that unlocks deep squatting today, quad emp…Cossack Squat: how we coach itCossack squat coaching notes: the deep sideways squat, rack-supported at first — heel down, toes up on the s…Paused Squat: how we coach itPaused squat coaching notes: the dead stop that deletes the bounce, how long to pause, the sag and shrinking…
Hinge pattern
Romanian Deadlift: how we coach itRomanian deadlift coaching notes: the hinge most people learn first, the hamstring-stretch checkpoint, soft …Conventional Deadlift: how we coach itDeadlift coaching notes: setup from the floor, pulling the slack out, why every rep starts fresh, the faults…Single-Leg Romanian Deadlift: how we coach itSingle-leg RDL coaching notes: the kickstand entry, square-hips cue, why runners meet it early, and the bala…Glute Bridge: how we coach itGlute bridge coaching notes: the floor-level hinge for restarters, the ribs-down finish, pause work before l…Good Morning: how we coach itGood morning coaching notes: a hinge with the bar on your back — who it suits, why loads stay light forever,…Cable Pull-Through: how we coach itCable pull-through coaching notes: the hinge for people who can't yet feel a hinge — the cable drags hips in…Sumo Deadlift: how we coach itSumo deadlift coaching notes: the wide-stance pull for hips that prefer it — setup geometry, the knees-out c…Rack Pull: how we coach itRack pull coaching notes: a deadlift from the rack pins at knee height — who pulls from there instead of the…Single-Leg Glute Bridge: how we coach itSingle-leg glute bridge coaching notes: one foot down, hips level, the hamstring cramp fixed, slow tempo, an…Suitcase Deadlift: how we coach itSuitcase deadlift coaching notes: one dumbbell beside one foot, a real hinge, a trunk that refuses to lean, …
Push pattern
Overhead Press: how we coach itOverhead press coaching notes: the mobility check first, head-through finish, rib-flare fault, and why stric…Dumbbell Shoulder Press: how we coach itDumbbell shoulder press coaching notes: the friendlier vertical press — grip freedom, standing brace, uneven…Push-Up: how we coach itPush-up coaching notes: the moving plank standard, hand position, the hip-sag fault, and the incline ladder …Incline Push-Up: how we coach itIncline push-up coaching notes: the honest regression — full body-line at a kinder angle, the height dial, a…Cable Chest Press: how we coach itStanding cable chest press coaching notes: pressing that trains the trunk for free, the staggered stance, an…Floor Press: how we coach itFloor press coaching notes: the bench-free press with a built-in range guard — kind to cranky shoulders, hon…Push Press: how we coach itPush press coaching notes: the short vertical dip, the leg drive that launches the bar, a strict lockout fin…Scapular Push-Up: how we coach itScapular push-up coaching notes: straight-arm blade movement in a plank, the locked-elbow standard, the shru…
Pull pattern
Barbell Row: how we coach itBarbell row coaching notes: a hinge test in disguise — the held position, elbow path, momentum fault, and wh…Cable Row: how we coach itSeated cable row coaching notes: the workhorse horizontal pull — shoulder-blade sequencing, the lean-back fa…Lat Pulldown: how we coach itLat pulldown coaching notes: the chin-up builder — bar path to the collarbone, the lean-and-heave fault, gri…Chin-Up: how we coach itChin-up coaching notes: the underhand pull and its full ladder — dead hang standards, the kip fault, loading…Pull-Up: how we coach itPull-up coaching notes: the overhand pull after the chin-up — what the grip change costs, scapular pull-ups,…Inverted Row: how we coach itInverted row coaching notes: the bodyweight row with a difficulty dial — bar height, the plank-and-pull stan…Face Pull: how we coach itFace pull coaching notes: rope at face height, elbows high, the external-rotation finish, light stacks and l…Single-Arm Cable Row: how we coach itSingle-arm cable row coaching notes: rowing plus anti-rotation — the square-shoulders standard, reach with c…Straight-Arm Pulldown: how we coach itStraight-arm pulldown coaching notes: the find-your-lats drill — arc mechanics, the elbow-bend fault, and it…Single-Arm Dumbbell Row: how we coach itSingle-arm dumbbell row coaching notes: hand on the rack, the hip-pocket elbow path, the twist and the yank …Face Pull: how we coach itFace pull coaching notes: rope at face height, elbows high, the external-rotation finish, light stacks and l…Dead Hang: how we coach itDead hang coaching notes: wrapped-thumb grip, passive versus active shoulders, the seconds standards we use,…
Carries
Farmer Carry: how we coach itFarmer carry coaching notes: pick up heavy things and walk well — load selection by posture, the shuffle fau…Suitcase Carry: how we coach itSuitcase carry coaching notes: one-sided load, torso refusing to lean — the anti-lean standard, the bad-back…Overhead Carry: how we coach itOverhead carry coaching notes: walking with a locked-out load — shoulder stability under time, the drifting-…Offset Carry: how we coach itOffset carry coaching notes: two unequal loads, one level torso — the mixed-argument carry, its bookkeeping,…
Core: anti-movement training
Dead Bug: how we coach itDead bug coaching notes: the exhale that makes it work, the low-back contact standard, opposite-limb mechani…Plank: how we coach itPlank coaching notes: tension over time — why the minutes-long sag-fest is the wrong goal, the RKC-style squ…Side Plank: how we coach itSide plank coaching notes: the anti-lean hold — hip height standards, the knee-down entry, stacked geometry,…Pallof Press: how we coach itPallof press coaching notes: anti-rotation in its purest form — the press-and-hold standard, stance and dist…Bird Dog: how we coach itBird dog coaching notes: the quadruped reach done strictly — the glass-of-water back standard, slow tempo, a…Hanging Knee Raise: how we coach itHanging knee raise coaching notes: the swing-free standard, posterior-tilt finish, grip as a hidden limiter,…Cable Woodchop: how we coach itCable woodchop coaching notes: rotation done on purpose — hips lead, arms carry, the diagonal paths, and how…Hollow Hold: how we coach itHollow hold coaching notes: the gymnast's shape — lower-back contact as the non-negotiable, the tuck-to-exte…Turkish Get-Up: how we coach itTurkish get-up coaching notes: floor to standing with a dumbbell overhead — taught in halves, eyes on the we…
Conditioning
Treadmill Incline Walk: how we coach itTreadmill incline walk coaching notes: the zone-2 workhorse for rainy months — grade and speed selection, th…Treadmill Sprint Intervals: how we coach itTreadmill sprint interval coaching notes: mounting a moving belt safely, honest work-to-rest ratios, and pac…Treadmill Hill Repeats: how we coach itTreadmill hill repeat coaching notes: Grouse Grind and Seek the Peak preparation indoors — grade progression…Medicine Ball Slam: how we coach itMedicine ball slam coaching notes: full-body power with zero technique tax — the hinge on the catch, ball we…Medicine Ball Chest Pass: how we coach itMedicine ball chest pass coaching notes: upper-body power without joint load — wall distance, the catch rhyt…Dumbbell Snatch: how we coach itDumbbell snatch coaching notes: a hinge that sends the dumbbell overhead in one pull — the close path, the p…Dumbbell Thruster: how we coach itDumbbell thruster coaching notes: a front squat into a press in one breath — rack position, timing, breathin…Jump Squat: how we coach itJump squat coaching notes: the entry plyometric, the quiet landing standard, reset reps in threes and fives,…Broad Jump: how we coach itBroad jump coaching notes: horizontal hip power from an RDL take-off, the arm swing, the stuck landing, walk…Skater Hop: how we coach itSkater hop coaching notes: the lateral bound and stick, knee-over-toe landings, the step-and-stick regressio…
Accessory work
Lateral Raise: how we coach itLateral raise coaching notes: the light-dumbbell shoulder builder — no swing, the shrug fault, honest range,…Biceps Curl: how we coach itBiceps curl coaching notes: where curls genuinely earn a program slot — pinned elbows, full range, tempo, an…Triceps Pushdown: how we coach itTriceps pushdown coaching notes: pinned elbows, full extension, rope versus bar, and keeping the lats from s…Standing Calf Raise: how we coach itStanding calf raise coaching notes: the runner's and hiker's insurance policy — full range off a step, the s…Reverse Fly: how we coach itReverse fly coaching notes: rear-shoulder health for desk workers — the hinge position, no-swing standard, a…Tibialis Raise: how we coach itTibialis raise coaching notes: shin strength for descents — the wall version anyone can do, why downhills bi…90/90 Hip Switch: how we coach it90/90 hip switch coaching notes: seated hip rotation both ways, sit bones down, the hands-off progression, a…World's Greatest Stretch: how we coach itWorld's greatest stretch coaching notes: the step-reach-rotate sequence, the rushed version we catch most, a…Y-T-W Raise: how we coach itY-T-W raise coaching notes: three hinged raises for the back of the shoulder, empty hands as a real load, th…
Common questions
Are these instructions enough to learn a movement alone?
They are enough to understand one and to practise the easy versions. Loaded barbell work deserves a coach's eyes at the start — that is not upselling, it is how technique is actually built. The pages exist so what you learn in a session survives until the next one.
Why isn't every exercise in the world listed?
Because this is a library of what we coach, not a database of what exists. A movement gets a page when it appears in our programming and we have real coaching notes on it.
What if my body doesn't tolerate one of these?
Then it gets swapped, not skipped — every page lists the common swaps. Tell your coach what your body objects to and the program changes shape around it.