Erector Spinae | AI-first Gym Diary

Alternating Superman

beginner strength

Baby Cobra Pose

beginner stretching

Back Arch

beginner stretching

Back Extension (Barbell)

intermediate strength

Back Extensions Floor

beginner strength

Bent Over Shrug (Dumbbell)

beginner strength

Bent-Over Row (Kettlebell)

beginner strength

Bent-Over Row (Trap Bar)

intermediate strength

Bird Dog

beginner strength

Boat Pose

beginner stretching

Bodyweight Squat

beginner strength

Bottoms Up

beginner strength

Bridge Pose

beginner stretching

Corkscrew (TRX / Suspension Trainer)

intermediate strength

Dancer's Stretch

beginner stretching

Deadlift (Kettlebell)

beginner strength

Deadlift Deficit (Trap Bar)

intermediate strength

Deadlift Landmine (Barbell)

beginner strength

Deadlift Single-Arm (Kettlebell)

intermediate strength

Deadlift Single-Leg (Barbell)

intermediate strength

Deadlift Single-Leg (Bodyweight)

beginner strength

Deadlift Single-Leg (Dumbbell)

intermediate strength

Deadlift Single-Leg (Trap Bar)

intermediate strength

Deadlift Staggered-Stance (Kettlebell)

beginner strength

Deadlift Staggered-Stance (Trap Bar)

intermediate strength

Deadlift Suitcase (Barbell)

beginner strength

Deadlift-Romanian Deadlift Combo (Trap Bar)

intermediate strength

Double Kettlebell Row

intermediate strength

Double Kettlebell Squat

beginner strength

Double Kettlebell Swing

intermediate strength

Forearm Plank

beginner strength

Front Squat (Kettlebell)

beginner strength

Full Locust Pose

beginner stretching

Goblet Squat (Kettlebell)

beginner strength

Good Morning (Cable)

intermediate strength

Good Morning (Dumbbell)

intermediate strength

Good Morning (Kettlebell)

intermediate strength

Good Morning (Sled)

intermediate strength

Good Morning (Smith Machine)

intermediate strength

Good Morning (Trap Bar)

intermediate strength

Good Morning Bodyweight

beginner strength

Good Morning Squat (Band)

beginner strength

Good Morning Squat (Barbell)

intermediate strength

Half Kneeling Pallof Press (Cable)

intermediate strength

Hamstring Bridge

beginner strength

High Pull (Band)

beginner strength

Hinge to Chest Press (TRX / Suspension Trainer)

intermediate strength

Hinge to Plank (TRX / Suspension Trainer)

intermediate strength

Hip Hinge (Band)

beginner strength

Hip Hinge (Kettlebell)

beginner strength

Hip Hinge (TRX / Suspension Trainer)

beginner strength

Hip Hinge to Squat (TRX / Suspension Trainer)

intermediate strength

Hip Press (TRX / Suspension Trainer)

intermediate strength

Hip Thrust (Band)

beginner strength

Hip Thrust (Trap Bar)

beginner strength

Hyperextensions With No Hyperextension Bench

intermediate strength

Jefferson Curl (Barbell)

intermediate stretching

Kettlebell Swing Alternative (Band)

beginner strength

Locust Pose

beginner strength

Low Back Extension (Band)

beginner strength

Low Row (Cable)

beginner strength

Lower Back Stretch

beginner stretching

Lunge (Cable)

intermediate strength

Lunge (Medicine Ball)

intermediate strength

Lying Face Down Plate Neck Resistance

intermediate strength

Lying Pull (Sled)

beginner strength

Machine Back Extension

beginner strength

Neck Extension (Cable)

beginner strength

Overhead Back Extension (TRX / Suspension Trainer)

expert strength

Overhead Lunge (Medicine Ball)

intermediate strength

Overhead Squat (Medicine Ball)

intermediate strength

Overhead Squat (TRX / Suspension Trainer)

expert strength

Pilates Double Leg Kick

intermediate calisthenics

Pilates Leg Pull Back

intermediate calisthenics

Pilates Neck Pull

intermediate calisthenics

Pilates Roll Up

beginner calisthenics

Pilates Rolling Like a Ball

beginner calisthenics

Pilates Spine Stretch Forward

beginner stretching

Pilates Swan

intermediate strength

Pilates Swan Dive

expert strength

Pilates Swimming

intermediate strength

Pirate Ships (Kettlebell)

beginner strength

Plank (BOSU Ball)

beginner strength

Plank (Medicine Ball)

intermediate strength

Plank Drag (Kettlebell)

intermediate strength

Plank on Elbows (TRX / Suspension Trainer)

beginner strength

Plank Single Leg (TRX / Suspension Trainer)

intermediate strength

Pot Stirrer (TRX / Suspension Trainer)

intermediate strength

Power Row (Sled)

intermediate strength

Prone Back Extension

beginner strength

Prone Leg Raises

beginner strength

Pull Through (Cable)

beginner strength

Pull Through (Sled)

beginner strength

Pyramid

beginner stretching

Rack Pull (Trap Bar)

beginner strength

Resisted Rotation (TRX / Suspension Trainer)

beginner strength

Reverse Lunge (Medicine Ball)

intermediate strength

Ring Hollow Body Hold

beginner calisthenics

Romanian Deadlift (Barbell)

intermediate strength

Romanian Deadlift (Cable)

intermediate strength

Romanian Deadlift (Dumbbell)

intermediate strength

Romanian Deadlift (Kettlebell)

beginner strength

Romanian Deadlift (Medicine Ball)

intermediate strength

Romanian Deadlift (Sled)

intermediate strength

Romanian Deadlift (Trap Bar)

beginner strength

Romanian Deadlift (TRX)

intermediate strength

Romanian Deadlift B-Stance (Barbell)

intermediate strength

Romanian Deadlift From Deficit (Barbell)

intermediate strength

Romanian Deadlift Landmine (Barbell)

beginner strength

Romanian Deadlift Landmine Single-Leg (Barbell)

intermediate strength

Romanian Deadlift Single-Leg (Barbell)

intermediate strength

Romanian Deadlift Single-Leg (Cable)

intermediate strength

Romanian Deadlift Single-Leg (Dumbbell)

intermediate strength

Romanian Deadlift Single-Leg (Kettlebell)

intermediate strength

Romanian Deadlift Single-Leg (Trap Bar)

intermediate strength

Romanian Deadlift Single-Leg (TRX)

expert strength

Romanian Deadlift To Row (Kettlebell)

intermediate strength

Rope Pull (Sled)

intermediate strength

Row

intermediate strength

Seated Forward Fold

beginner stretching

Seated Spinal Twist

beginner stretching

Seated Twist

beginner stretching

Single Leg Swing (Kettlebell)

expert strength

Spell Caster

beginner strength

Spinal Rotation

beginner stretching

Squat (BOSU Ball)

intermediate strength

Squat (TRX / Suspension Trainer)

beginner strength

Squat To Press (Kettlebell)

intermediate strength

Stability Ball Back Extension

intermediate strength

Stability Ball Balance

beginner strength

Stability Ball Bird Dog

intermediate strength

Stability Ball Dead Bug

beginner strength

Stability Ball Dumbbell Row

intermediate strength

Stability Ball Hamstring Stretch

beginner stretching

Stability Ball Hip Raise

intermediate strength

Stability Ball Plank

intermediate strength

Stability Ball Prone Plank

intermediate strength

Stability Ball Reverse Crunch

beginner strength

Stability Ball Reverse Extension

intermediate strength

Stability Ball Superman

intermediate strength

Standing Ab Twist (Cable)

beginner strength

Standing Oblique Twist (Cable)

intermediate strength

Star Plank

intermediate strength

Stiff-Legged Deadlift (Cable)

intermediate strength

Stiff-Legged Deadlift (Trap Bar)

intermediate strength

Suitcase Carry (Barbell)

beginner strength

Suitcase Carry (Kettlebell)

beginner strength

Suitcase Carry (Trap Bar)

beginner strength

Sumo Deadlift (Cable)

intermediate strength

Sumo Deadlift (Kettlebell)

beginner strength

Superman (Medicine Ball)

beginner strength

Superman Hold

beginner stretching

Supine Spinal Twist

beginner stretching

Supported Back Extension (Bench)

beginner strength

Swing (Kettlebell)

beginner strength

Swing Squat (Kettlebell)

beginner strength

The Straddle

beginner stretching

Thoracic Extension Floor

beginner stretching

Thoracic Spine Rotation

beginner stretching

Thoracic Spine SMR

beginner stretching

Toe Touch

beginner stretching

Trunk Rotation With Cable

intermediate strength

TRX Hamstring Curl (Hips Elevated)

expert strength

TRX Hamstring Curl (Hips Grounded)

intermediate strength

Warrior One

beginner stretching

Warrior Three

beginner stretching

Wide Leg Seated Forward Fold

beginner stretching

Woodchoppers (Cable)

intermediate strength

Zercher Squat (Barbell)

intermediate strength

Zercher Squat (Trap Bar)

intermediate strength