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  • About
    • My Story
    • What is Online Coaching?
    • What is an Exercise Library?
  • Free Content
    • Primer Routine
    • BWSF Routine
    • Free Bodyweight Exercise Guides
    • Equipment Buying Guide
    • Mental Health Resources
    • Support my Free Content
  • Exercise Library
  • Discord Server
  • Request a Call
  • Login/Register

Instruction Manual:

(Click Menu Items to Expand)

Tips for Finding What You Want

For beginners, it is recommended to search the library using only the top 3 filter criteria (Location, Purpose, Equipment.)

For professionals or well-read enthusiasts, the ‘Muscle Group‘ and ‘Joint Movement‘ criteria can be utilised to add more precision to your search.

You can also join my discord server. Subscribers have access to a special section of the server where you can ask questions about the library. Just like a librarian would help you find a specific book in a library, I can help you do the same here!

If You Don’t Know What a Word Means (or ‘What are those dotted lines?’)

I’ve endeavoured to create a tooltip for any words that are unlikely to be known by the average person, but are necessary to explain important concepts in the fitness/physio world. This should hopefully make it easier to navigate and understand the library where terms such as these are unavoidable due to there not being a simpler or more common word that can be used instead.

Any term that has a dotted line under it, like this, will have a tooltip (a.k.a. an explanatory word bubble) providing a definition or explanation of the term (more rarely, it will include extra bonus information!). All you have to do is hover over it (desktop) or tap it (mobile) to see the contents.

If there is a seemingly fitness/physio based word or term you find in the library without a definition, let me know about it via my Contact Page or on Discord, and I’ll add one for it ASAP.

Note: There is a quirk on this page where once you select a filter, the tooltips on all of the filters will disappear. If you want to see the tooltips again, just refresh the page. Don’t worry, the filters you’ve already selected should stay after you refresh.

Browsing on Mobile

On desktop, the filters sit neatly along the side of the library entries making it very straightforward to browse the library. If you use a horizontal view on your phone, you should have a similar experience.

However, if you’re viewing vertically on mobile, you have to have to scroll past the filters to get to the exercises. There’s a lot of them initially, so if you are wanting to browse the library totally unfiltered, it is unfortunately a bit unwieldy.

However, the moment you select a filter in one category (e.g. Location) the available filters in the rest of the categories will adapt and pare down significantly. As such I’d recommend mobile users that prefer to view vertically to select at least one filter before browsing, for ease of use!

How the Filters Work (Technical)

Adding more filters within one filter category that allows multiple selections (Joint Movement, Muscle Group, or Equipment) uses ‘OR’ logic and can be used to expand your search for a wider range of entries (e.g. It will show entries that fulfil ANY of the criteria you selected.)

Adding filters in different categories uses ‘AND’ logic, so will be useful for narrowing down your search for a very specific entry (e.g., It will only show entries that fulfil atleast one critera from EVERY filter category you selected.)


Nick-E’s Exercise Library

Currently, there are a total of 325 exercises in the library.

Supine Neck Curls

Supine Neck Curls

Wide Band Shrugs

Wide Band Shrugs

SCM Neck Curls

SCM Neck Curls

SCM Isometrics

SCM Isometrics

Scalene Neck Curls (Half-Rotation)

Scalene Neck Curls (Half-Rotation)

Scalene Neck Curls (Full Rotation)

Scalene Neck Curls (Full Rotation)

Banded Jaw Depression

Banded Jaw Depression

Chin Tuck Lifts

Chin Tuck Lifts

DB Shrugs

DB Shrugs

Banded Jaw Lateral Deviation

Banded Jaw Lateral Deviation

Wall-facing Upper T-spine Rotation

Wall-facing Upper T-spine Rotation

Monkey Shrugs

Monkey Shrugs

Banded Jaw Protraction

Banded Jaw Protraction

Prone Upper T-spine Rotation (Twisted)

Prone Upper T-spine Rotation (Twisted)

Band Shrugs

Band Shrugs

Prone Laterally Flexed Upper T-spine Rotation (Twisted)

Prone Laterally Flexed Upper T-spine Rotation (Twisted)

Tug of War Neck Rotation

Tug of War Neck Rotation

Banded Chin Tucks

Banded Chin Tucks

Lev Scap SMT

Lev Scap SMT

Banded Thoracic Lateral Flexion

Banded Thoracic Lateral Flexion

Ball-Squeeze Calf Raise

Ball-Squeeze Calf Raise

Calf Raises

Calf Raises

MTP Banded 'Calf Raise'

MTP Banded ‘Calf Raise’

Single Leg Calf Raise

Single Leg Calf Raise

Banded MTP Extension

Banded MTP Extension

Deficit Calf Raises

Deficit Calf Raises

Banded Ankle Eversion (Bilateral)

Banded Ankle Eversion (Bilateral)

Single-leg Deficit Calf Raises

Single-leg Deficit Calf Raises

Banded Ankle Eversion (Unilateral)

Banded Ankle Eversion (Unilateral)

Seated Calf Raises

Seated Calf Raises

Crossleg Banded Ankle Inversion

Crossleg Banded Ankle Inversion

Calf Raise Iso Hold

Calf Raise Iso Hold

Band Ankle Inversion

Band Ankle Inversion

Tib Raises (against wall)

Tib Raises (against wall)

Medial-Banded Calf Raise

Medial-Banded Calf Raise

Tib Walks

Tib Walks

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