Primary/Secondary Exercise Index

September 1, 2014
Updated April 22, 2020

This page is a collection of the Primary and Secondary Movements to be used during your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here is an extensive list of movements to use. Giving you an idea how to program your clients or your own workouts.

EXERCISE	IMPLEMENT	PRIMARY MOVEMENT	SECONDARY MOVEMENT	PRIMARY ABILITY	DEXTERITY LEVEL
Loaded Hip Extension	BARBELL	HINGE	NA	STRENGTH	EASY
Deadlift	BARBELL	HINGE	NA	STRENGTH	EASY
Hang Clean	BARBELL	HINGE	PULL	POWER	MODERATE
1-Arm Suitcase Deadlift	BARBELL	HINGE	ROTATION	STRENGTH	MODERATE
Bent Over Row	BARBELL	PULL	HINGE	STRENGTH	EASY
Axle Bus Driver	BARBELL	PULL	ROTATION	STRENGTH	MODERATE
Military Press	BARBELL	PUSH	NA	STRENGTH	EASY
Axle Rebel Press	BARBELL	PUSH	NA	CONDITIONING	MODERATE
1-Arm Axle Squat Press	BARBELL	PUSH	SQUAT	CONDITIONING	MODERATE
Front Squat	BARBELL	SQUAT	NA	STRENGTH	EASY
Double Swing Slam	BATTLE ROPE	HINGE	PULL	POWER	EASY
Hinged Pulse	BATTLE ROPE	HINGE	NA	CONDITIONING	EASY
Alternating Wave Squat	BATTLE ROPE	PULL	SQUAT	CONDITIONING	EASY
Double Circular Pull Wave	BATTLE ROPE	PULL	HINGE	CONDITIONING	EASY
Anchored Squat Stance Traveling Row	BATTLE ROPE	PULL	TRAVEL	STRENGTH	EASY
Rainbow*+	BATTLE ROPE	PULL	ROTATION	CONDITIONING	MODERATE
Diagonal Pull*+	BATTLE ROPE	PULL	ROTATION	CONDITIONING	MODERATE
Diagonal Pull Jump Switch*+	BATTLE ROPE	PULL	TRAVEL	CONDITIONING	MODERATE
Tsunami Wave	BATTLE ROPE	PULL	SQUAT	CONDITIONING	MODERATE
Double Overhead Press	BATTLE ROPE	PUSH	PULL	STRENGTH	EASY
Arm Swing Jump	BODYWEIGHT	HINGE	SQUAT	POWER	EASY
Good Morning	BODYWEIGHT	HINGE	NA	CONDITIONING	EASY
Shinbox Switch to Extension	BODYWEIGHT	HINGE	ROTATION	CONDITIONING	MODERATE
Springing Tripod Switch	BODYWEIGHT	HINGE	ROTATION	POWER	MODERATE
Pull Plank Knee	BODYWEIGHT	PULL	HINGE	CONDITIONING	EASY
Bar Body Row	BODYWEIGHT	PULL	NA	CONDITIONING	EASY
Strict Pull Up	BODYWEIGHT	PULL	NA	STRENGTH	MODERATE
Strict Push Up	BODYWEIGHT	PUSH	NA	CONDITIONING	MODERATE
Bodyweight Squat	BODYWEIGHT	SQUAT	NA	CONDITIONING	EASY
Tripod Alternating Reach	BODYWEIGHT	SQUAT	ROTATION	CONDITIONING	MODERATE
Pistol Squat	BODYWEIGHT	SQUAT	NA	STRENGTH	HARD
2-Hand Swing (hybrid)	KETTLEBELL	HINGE	NA	POWER	EASY
Side Handle Deadlift	KETTLEBELL	HINGE	NA	STRENGTH	EASY
Clean	KETTLEBELL	HINGE	PULL	POWER	EASY
Windmill from Ground	KETTLEBELL	HINGE	ROTATION	STRENGTH	EASY
Racked Windmill	KETTLEBELL	HINGE	ROTATION	STRENGTH	MODERATE
Windmill	KETTLEBELL	HINGE	ROTATION	STRENGTH	MODERATE
Long Cycle	KETTLEBELL	HINGE	PUSH	CONDITIONING	MODERATE
Snatch	KETTLEBELL	HINGE	PULL	POWER	MODERATE
Split Stance Row	KETTLEBELL	PULL	NA	STRENGTH	EASY
Strict Press	KETTLEBELL	PUSH	NA	STRENGTH	EASY
Goblet Squat	KETTLEBELL	SQUAT	NA	CONDITIONING	EASY
Alternating Double Reverse Lunge	KETTLEBELL	SQUAT	TRAVEL	STRENGTH	MODERATE
2-Hand Alternating Shoulder Swing	SANDBAG	HINGE	PULL	POWER	EASY
Pinch Grip Deadlift	SANDBAG	HINGE	NA	CONDITIONING	EASY
Zercher Clean	SANDBAG	HINGE	PULL	POWER	EASY
High Pull	SANDBAG	HINGE	PULL	POWER	MODERATE
Atlas Lift	SANDBAG	HINGE	PULL	POWER	MODERATE
Shouldering Squat	SANDBAG	HINGE	SQUAT	STRENGTH	MODERATE
2-Hand Half Snatch	SANDBAG	HINGE	PULL	POWER	MODERATE
Bent Over Row	SANDBAG	PULL	HINGE	STRENGTH	EASY
Sandbag Spin	SANDBAG	PULL	ROTATION	CONDITIONING	MODERATE
Shoulder to Shoulder Press	SANDBAG	PUSH	NA	STRENGTH	EASY
Zercher Squat	SANDBAG	SQUAT	PULL	STRENGTH	EASY
Get Up	SANDBAG	SQUAT	TRAVEL	STRENGTH	MODERATE
1-Hand Outside Swing	STEEL CLUB	HINGE	NA	POWER	EASY
Staggered Front Hold Goodmorning	STEEL CLUB	HINGE	ROTATION	CONDITIONING	EASY
1-Hand Outside Swing Clean	STEEL CLUB	HINGE	PULL	POWER	EASY
2-Hand Lateral Sit & Drive	STEEL CLUB	HINGE	ROTATION	STRENGTH	MODERATE
2-Hand Lateral Swing	STEEL CLUB	HINGE	ROTATION	POWER	MODERATE
2-Hand Paddle Row	STEEL CLUB	PULL	PUSH	STRENGTH	EASY
Alternating Pullover	STEEL CLUB	PULL	NA	CONDITIONING	MODERATE
Front Press	STEEL CLUB	PUSH	PULL	STRENGTH	EASY
Alternating Flag Press Lunge	STEEL CLUB	PUSH	TRAVEL	STRENGTH	MODERATE
Shouldered Squat	STEEL CLUB	SQUAT	NA	CONDITIONING	EASY
Clock Squat	STEEL CLUB	SQUAT	ROTATION	CONDITIONING	MODERATE
Staggered Paddle Swing	STEEL MACE	HINGE	PUSH	CONDITIONING	EASY
2-Hand Deadlift (stability focus)	STEEL MACE	HINGE	ROTATION	CONDITIONING	EASY
Bent Over Row	STEEL MACE	PULL	HINGE	CONDITIONING	EASY
Pendulum	STEEL MACE	PULL	ROTATION	CONDITIONING	MODERATE
360	STEEL MACE	PULL	ROTATION	CONDITIONING	MODERATE
10 to 2	STEEL MACE	PULL	ROTATION	CONDITIONING	MODERATE
Military Press	STEEL MACE	PUSH	NA	CONDITIONING	EASY
Curl Grip Squat	STEEL MACE	SQUAT	PULL	CONDITIONING	EASY
Pendulum Clean	STEEL MACE	SQUAT	ROTATION	CONDITIONING	EASY
Overhead Squat	STEEL MACE	SQUAT	PUSH	STRENGTH	MODERATE
1-Leg Drop Step Explosive Ankle Touch	SUSPENSION	HINGE	SQUAT	POWER	EASY
Assisted Single Leg Hinge	SUSPENSION	HINGE	NA	CONDITIONING	EASY
Oblique Crunch	SUSPENSION	HINGE	ROTATION	CONDITIONING	MODERATE
Plank Rope Climb	SUSPENSION	PULL	NA	STRENGTH	EASY
Body Row	SUSPENSION	PULL	NA	CONDITIONING	MODERATE
Explosive alt 1-leg body row	SUSPENSION	PULL	SQUAT	POWER	MODERATE
Assisted 1-leg pull up	SUSPENSION	PULL	SQUAT	CONDITIONING	MODERATE
Overhead Extended Push Up	SUSPENSION	PUSH	NA	CONDITIONING	EASY
In & Out Plank Walk	BATTLE ROPE	PUSH	TRAVEL	CONDITIONING	MODERATE
Assisted Squat	SUSPENSION	SQUAT	PULL	CONDITIONING	EASY
Lawnmower Extension	SUSPENSION	SQUAT	ROTATION	POWER	EASY
1-Leg Burpee	SUSPENSION	SQUAT	TRAVEL	POWER	MODERATE

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Primary/Secondary Exercise Index

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