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Primary/Secondary Exercise Index

Primary/Secondary Exercise Index

Written by Onnit Academy
September 1, 2014
Updated April 22, 2020
Category: Trainers Only

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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