Exercise List

Similar to any workout or competition, NEXUS looks for particular movement standards to consider a rep to be successful and therefore counted. Follow these standards in order to have the best accuracy for your workouts.

    
            
                NEXUS Exercise Name
            
            
                Movement Standards
            
        

Air BikeHands and feet must be on handles and pedals respectively for all the prescribed distance/energy.
Air Squats - Arms FixedArms straight out in front or hands on back of head. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open.
Air Squats - Arms SwingingArms at side in top position and straight out in front in bottom position. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open.
Back Squat - High BarWith barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Back Squat - Low BarWith barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Bar Muscle UpsGo from a straight armed position hanging from the bar with feet off the floor to a position above the bar with arms locked out. 
Behind Neck Push Jerk - BBStart with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar above a parallel squat position with arms fully extended and the bar behind your ears. Stand up to full extension. Lower bar back onto shoulders.
Behind Neck Push Press - BBStart with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar with knees and hips at full extension and arms fully extended with the bar behind your ears.
Bench Press - BBWith your feet planted on the floor and upper back and glutes touching bench, lower the barbell until it touches your mid-chest and then press the bar upwards. Fully extend the elbows at the top.
Bench Press - DBWith your feet planted on the floor and upper back and glutes touching bench, lower the dumbells until the handles are at chest height and then press the dumbbells upwards. Fully extend the elbows at the top.
Decline Bench Press - BBWith legs in decline bench and upper back and glutes touching bench, lower the barbell until it touches your mid-chest and then press the bar upwards. Fully extend the elbows at the top.
Incline Bench Press - DBWith your feet planted on the floor and upper back and glutes touching bench, lower the dumbells until the handles are at chest height and then press the dumbbells upwards. Fully extend the elbows at the top.
Box Jumps - Arms SwingingLeave ground with both feet at same time and land with both feet at same time on box. Stand up on box with knees and hips at full extension before jumping or stepping back down to ground level.
BurpeeChest touch the floor. At top, feet must leave the ground and arms reach overhead.
Burpee Pull-UpsChest touch the floor. Chin above the bar for pull-up
Clean and Jerk - BBBar starting from the floor. Clean the bar to the shoulders. Stand up with knees and hips at full extension and arms fully extended with the bar behind your ears. Touch and go is acceptable.
Clean and Jerk - KBKB starting from the floor. Clean the kettlebells to the shoulders. Stand up with knees and hips at full extension and arms fully extended with the bar behind your ears. Touch and go is acceptable.
Clean Pull - BBBar starting from the floor. Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Clean Pull - Blocks - BBBar starting from the blocks. Stand up with knees and hips at full extension and pulling as high as possible. Touch and go is acceptable.
Close-Grip Bench Press - BBHold the barbell in close grip. With your feet planted on the floor and upper back and glutes touching bench, lower the barbell until it touches your power-chest and then press the bar upwards. Fully extend the elbows at the top.
Deadlift - BBStarting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Deadlift - DBStarting with DB on floor, lift until knees and hips are at full extension with head and shoulders behind the mid-body. Touch and go is acceptable. At least one head of DB must touch floor on each rep.
Deadlift - KBStarting with KB on floor, lift until knees and hips are at full extension with head and shoulders behind mid-body. Touch and go is acceptable. At least one head of DB must touch floor on each rep.
Deadlift - Trap BarStarting with trap bar on floor, lift until knees and hips are at full extension with head and shoulders behind your hands.
Double UndersUsing a jump rope, have the rope pass under your feet twice on every jump. 
Forward Lunge - AlternatingWith hands on hips, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Forward Lunge - Alternating - BBWith barbell positioned across your back and shoulders, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Forward Lunge - Alternating - DBWith dumbbells in each hand, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Front Rack Forward Lunge - Alternating - BBWith barbell on front of shoulders, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Front Rack Forward Lunge - Alternating - DBWith dumbbells resting on front of shoulders, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Front Rack Reverse Lunge - Alternating - BBWith barbell on front of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Front Rack Reverse Lunge - Alternating - DBWith dumbbells resting on front of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Front Rack Reverse Lunge - Alternating - KBWith kettlebells in front rack resting on front of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Front Rack Walking Lunge - BBBarbell on front of shoulders. Back leg of every step should touch the floor. Stand up after each step until knees and hips are at full extension.
Front Rack Walking Lunge - DBDumbbells resting on front of shoulders. Back leg of every step should touch the floor. Stand up after each step until knees and hips are at full extension.
Front Rack Walking Lunge - KBKettlebells in front rack resting on front of shoulders. Back leg of every step should touch the floor. Stand up after each step until knees and hips are at full extension.
Front Squat - BBWith barbell positioned in front rack, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Front Squat - DBWith dumbbells resting on front of shoulders, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the dumbells in control.
Front Squat - KBKettlebells in front rack resting on front of shoulders. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the kettlebells in control.
GHD Sit-up - Arms SwingingReach over your ehad and touch the floor at the bottom. Reach forward and touch the pads holding your feet at the top.
Goblet Squat - DBWith dumbbell in front of body, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Goblet Squat - KBWith KB in front of body, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Hand-Release Push-UpsBoth hands must leave ground while chest lies on floor at the bottom. Arms must fully extend with elbows fully locked out at the top.
Handstand Push-Ups - KippingUse of a pad is acceptable as long as it is no higher than the surface the hands are pressing into. Head touching floor or pad at the bottom. Arms must fully extend with elbows fully locked out at the top. 
Handstand Push-Ups - StrictUse of a pad is acceptable as long as it is no higher than the surface the hands are pressing into. Head touching floor or pad at the bottom. Arms must fully extend with elbows fully locked out at the top. Legs must remain fully extended through entire movement.
Hang Clean Pull - BBThe barbell must start from the hang position (anywhere between the knees and the hips). Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Hang Power Clean - BBThe barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position. The athlete must stand up to full extension before the bar leaves the shoulders for the next rep.
Hang Power Snatch - BBThe barbell must travel from hang (anywhere between the knees and the hips) to the overhead position in one fluid motion with the athlete receiving the bar above a parallel squat position. The athlete must stand up to full extension before the bar leaves the overhead position for the next rep.
Hang Power Snatch - DBThe dumbells must travel from hang (anywhere between the knees and the hips) to the overhead position in one fluid motion with the athlete receiving them above a parallel squat position. The athlete must stand up to full extension before the dumbbells leave the overhead position for the next rep.
Hang Snatch Pull - BBThe barbell must start from the hang position (anywhere between the knees and the hips). Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Hang Squat Clean - BBThe barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar in full bottom (the crease of the hips below the height of the kneecap). The athlete must stand up to full extension before the bar leaves the shoulders for the next rep.
Hang Squat Snatch - BBThe barbell must travel from hang (anywhere between the knees and the hips) to the overhead position in one fluid motion with the athlete receiving the bar in full bottom (the crease of the hips below the height of the kneecap). The athlete must stand up to full extension before the bar leaves the overhead position for the next rep.
Incline Bench Press - BBWith feet planted on the floor and upper back and glutes touching the bench, lower the barbell until it touches the mid-chest and then press the bar upwards.
Inverted Row - RingsStart holding the rings with arms locked out and finishes at the top when the athlete touches their chest to the rings. Set up with feet in line with the rig uprights and maintain a straight bodyline throughout the exercise.
KB Swing - OverheadKB to pass between legs on backswing and end overhead with elbows behind ears at the top.
KB Swing - RussianKB to pass between legs on backswing and end at chest height or higher at the top.
Overhead Medicine Ball SlamPick ball up from floor, reach on top of head with arms fully extended and elbows behind ears. Slam ball to ground and repeat.
Overhead Press - BBStarting every rep from below the chin, press the barbell upwards until your arms are fully extended with bar behind your ears.
Overhead Press - KBStarting every rep with fists below the chin, press the kettlebells upwards until your arms are fully extended with elbows behind your ears.
Overhead Squat - BBBarbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels.
Overhead Squat - DBDumbbells must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the dumbbells in control and over the heels.
Overhead Squat - KBKettlebells must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the kettlebells in control and over the heels.
Pause Back Squat - High BarWith barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. Stop for a pause of at least 1 second. At the top, the knees and hips must be completely open with the barbell in control.
Pause Back Squat - Low BarWith barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. Stop for a pause of at least 1 second. At the top, the knees and hips must be completely open with the barbell in control.
Pause Front Squat - BBWith barbell positioned in front rack, squat down until the crease of the hips passes below the height of the kneecap. Stop for a pause of at least 1 second. At the top, the knees and hips must be completely open with the barbell in control.
Pendlay Row - BBThe bar starts from the floor. At the top, the bar is at least above your mid-quad.
Pistol Squat - Alternating - BWStarting with arms at your sides. Arms are raised to straight out in front at the bottom. Squat down until the crease of the hips passes below the height of the kneecap. The off leg cannot touch thr ground throughout the rep. At the top, the knees and hips must be completely open. Switch leg each rep.
Pistol Squat - Left - BWStarting with arms at your sides. Arms are raised to straight out in front at the bottom. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open. The right leg cannot touch the ground throughout the rep.
Pistol Squat - Right - BWStarting with arms at your sides. Arms are raised to straight out in front at the bottom. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open. The left leg cannot touch the ground throughout the rep.
Power Clean - BBStart with the bar on the floor. Clean the bar to shoulders and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Power Clean - Blocks - BBStart from the blocks. Clean the bar to shoulders and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Power Clean - DBStart with the DB on the floor. Clean the dumbbells to the shoulders and receive the dumbbells above a parallel squat position. Stand up to full extension before the dumbbells leave the shoulders for the next rep. Touch and go is acceptable. At least one bell must touch the floor between reps.
Power Clean - KBStart with the KB on the floor. Clean the kettlebells to the shoulders and receive the kettlebells above a parallel squat position. Stand up to full extension before the kettlebells leave the shoulders for the next rep. Touch and go is acceptable.
Power Clean and Jerk - BBBar starting from the floor. Clean the bar to shoulders and receive the bar above a parallel squat position. Jerk the bar in any style. Stand up with knees and hips at full extension and arms fully extended with the bar behind your ears. Touch and go is acceptable.
Power Clean and Jerk - DBDB starting from the floor. Clean the dumbbells to the shoulders and receive the dumbbells above a parallel squat position. Jerk the dumbbells in any style. Stand up with knees and hips at full extension and arms fully extended with elbows behind your ears. Touch and go is acceptable. At least one bell must touch the floor between reps.
Power Clean and Jerk - KBKB starting from the floor. Clean the kettlebells to the shoulders and receive the kettlebells above a parallel squat position. Jerk the kettlebells in any style. Stand up with knees and hips at full extension and arms fully extended with elbows behind your ears. Touch and go is acceptable.
Power Snatch - BBStart from the floor. Snatch bar to overhead and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Power Snatch - Blocks - BBStart from the blocks. Snatch bar to overhead and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Pull-Ups - ButterflyThe chin must go above the bar at the top and arms must reach full extension at the bottom.
Pull-Ups - Chest to BarThe chest must touch the bar at the top and arms must reach full extension at the bottom.
Pull-Ups - KippingThe chin must go above the bar at the top and arms must reach full extension at the bottom.
Pull-Ups - StrictThe chin must go above the bar at the top and arms must reach full extension at the bottom.
Push Jerk - BBFrom the front rack position, perform a quick quarter squat and then press the bar overhead. Catch the bar above a parallel squat position with arms fully extended and the bar behind your ears. The athlete must stand up to full extension before the bar leaves the overhead position for the next rep.
Push Jerk - DBFrom the front rack position, perform a quick quarter squat and then press the dumbbells overhead. Catch the dumbbells above a parallel squat position with arms fully extended and elbows behind your ears. Stand up to full extension before the dumbbells leave the overhead position for the next rep.
Push Jerk - KBFrom the front rack position, perform a quick quarter squat and then press the kettlebells overhead. Catch the kettlebells above a parallel squat position with arms fully extended and elbows behind your ears. Stand up to full extension before the kettlebells leave the overhead position for the next rep.
Push Press - BBFrom the front rack position, perform a quick quarter squat and then press the bar overhead. Catch the bar with knees and hips at full extension and arms fully extended with the bar behind your ears.
Push Press - DBFrom the front rack position, perform a quick quarter squat and then press the dumbbells overhead. Catch the dumbbells with knees and hips at full extension and arms fully extended with elbows behind your ears.
Push Press - KBFrom the front rack position, perform a quick quarter squat and then press the kettlebells overhead. Catch the kettlebells with knees and hips at full extension and arms fully extended with elbows behind your ears.
Push-UpsLower chest down to wrists at the bottom. Arms must fully extend with elbows fully locked out at the top.
Rear Foot Elevated Back Squat - LeftAt the bottom, the crease of the hips must pass below the height of the left kneecap. At the top, leg must be fully extended
Rear Foot Elevated Back Squat - RightAt the bottom, the crease of the hips must pass below the height of the right kneecap. At the top, leg must be fully extended
Rear Foot Elevated Front Squat - Left - BBAt the bottom, the crease of the hips must pass below the height of the left kneecap. At the top, leg must be fully extended
Rear Foot Elevated Front Squat - Right - BBAt the bottom, the crease of the hips must pass below the height of the right kneecap. At the top, leg must be fully extended
Rear Foot Elevated Squat - Left - DBHold dumbbells at your sides. At the bottom, the crease of the hips must pass below the height of the left kneecap. At the top, leg must be fully extended
Rear Foot Elevated Squat - Right - DBHold dumbbells at your sides. At the bottom, the crease of the hips must pass below the height of the right kneecap. At the top, leg must be fully extended
Reverse Lunge - AlternatingWith hands on hips, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Reverse Lunge - Alternating - BBWith barbell on back of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Reverse Lunge - Alternating - DBWith dumbbells at your sides, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Ring Muscle UpsGo from a straight armed position hanging from the rings with feet off the floor to a position above the rings with arms locked out. 
Romanian Deadlift - BBStarting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Romanian Deadlift - DBHold DB at sides or in front. Lower until at full extension (at least below knees). Stand up until knees and hips are at full extension.
Romanian Deadlift - KBHold KB at sides or in front. Lower until at full extension (at least below knees). Stand up until knees and hips are at full extension.
RowerHands and feet must be on handle and blocks respectively for all the prescribed distance/energy.
Single Arm Clean and Jerk - Alternating - DBDB starting from the floor. Clean the dumbbell to the shoulder. Move the dumbbell to overhead by any jerk/press you choose. Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while the bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Arm Hang Clean and Jerk - Alternating - DBDB starting from hang position (anywhere between the knees and the hips). Clean the dumbbell to the shoulder. Move the dumbbell to overhead by any jerk/press you choose. Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while th bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Arm Power Snatch - Alternating - DBDB starting from the floor. Snatch the dumbbell overhead. Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while the bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Arm Squat Snatch - Alternating - DBDB starting from the floor. Snatch the dumbbell overhead and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while the bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Leg Romanian Deadlift - Left - BBStarting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar. 
Single Leg Romanian Deadlift - Right - BBStarting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Sit-up - Arms SwingingLegs either flat or with feet together on floor in front of you. Reach overhead and touch the floor behind you at the bottom. Sit up completely and touch your feet at the top.
SkiErgHands must be on handles for all the prescribed distance/energy.
Snatch Grip Behind Neck Push Jerk - BBStart with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar above a parallel squat position with arms fully extended and the bar behind your ears. Stand up to full extension. Lower bar back onto shoulders.
Snatch Grip Behind Neck Push Press - BBStart with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar with knees and hips at full extension and arms fully extended with the bar behind your ears. Lower bar back onto shoulders. 
Snatch Grip DeadliftStarting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Snatch Pull - BBBar starting from the floor. Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Snatch Pull - Blocks - BBBar starting from the blocks. Stand up with knees and hips at full extension and pulling as high as possible. Touch and go is acceptable.
Split Jerk - BBFrom the front rack position, perform a quick quarter squat and then press the bar overhead until your arms are fully extended with the bar behind your ears and feet in a split squat stance.
Split Squat - LeftWith barbell positioned across your back and shoulders and left leg in front, lunge down with left leg until the crease of the right hip is below the height of the kneecap. Stand up to full extension.
Split Squat - Left - DBWith dumbbells at your sides and left leg in front, lunge down with left leg until the crease of the right hip is below the height of the kneecap. Stand up to full extension.
Split Squat - RightWith barbell positioned across your back and shoulders and right leg in front, lunge down with right leg until the crease of the left hip is below the height of the kneecap. Stand up to full extension.
Split Squat - Right - DBWith dumbbells at your sides and right leg in front, lunge down with right leg until the crease of the left hip is below the height of the kneecap. Stand up to full extension.
Squat Clean - BBStart from the floor. Clean the bar to shoulders and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Squat Clean - Blocks - BBStart from the blocks. Clean the bar to shoulders and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Squat Clean - DBStart with the DB on the floor. Clean the dumbbells to the shoulders and receive the dumbbells in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the dumbbells leave the shoulders for the next rep. Touch and go is acceptable. At least one bell must touch the floor between reps.
Squat Clean - KBStart with the KB on the floor. Clean the kettlebells to the shoulders and receive the kettlebells in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the kettlebells leave the shoulders for the next rep. Swing the kettlebells between the legs at the bottom.
Squat Snatch - BBStart from the floor. Snatch bar to overhead and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Squat Snatch - Blocks - BBStart from the blocks. Snatch bar to overhead and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Sumo Deadlift - BBStarting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Sumo Deadlift - DBStarting with dumbbells on floor and held between the legs, lift until knees and hips are at full extension with head and shoulders perpendicular to the floor.
Sumo Deadlift High Pull - BBStarting with barbell on floor, lift until knees and hips are at full extension while upright rowing the bar up to the sternum. Touch and go is acceptable.
Thrusters - BBWith barbell positioned in front rack, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be at full extension as the barbell is pressed overhead and arms fully extended with the bar behind your ears.
Thrusters - DBWith dumbells touching front of shoulders, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be at full extension as the dumbells are pressed overhead and arms fully extended with the elbows behind your ears.
Toes To Bar - KippingToes touch bar at the top. Arms are fully extended at the bottom while feet extend behind the bar and rest of the body without touching the floor.
Walking LungeWith hands on hips, the knee of the back leg should touch the floor on every step. Stand up after each step until knees and hips are at full extension.
Walking Lunge - BBWith barbell positioned across your traps, the knee of the back leg should touch the floor on every step. Stand up after each step until knees and hips are at full extension.
Walking Lunge - DBHolding two dumbbells at your sides, the knee of the back leg should touch the floor on every step. Stand up after each step until knees and hips are at full extension.
Wall BallsFrom a fully upright standing start, squat down with the med ball so the hips pass below the height of the knee. At the top of the movement the med ball must make contact with the wall at or above the required target.

NEXUS Exercise Name	Movement Standards
Air Bike	Hands and feet must be on handles and pedals respectively for all the prescribed distance/energy.
Air Squats - Arms Fixed	Arms straight out in front or hands on back of head. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open.
Air Squats - Arms Swinging	Arms at side in top position and straight out in front in bottom position. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open.
Back Squat - High Bar	With barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Back Squat - Low Bar	With barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Bar Muscle Ups	Go from a straight armed position hanging from the bar with feet off the floor to a position above the bar with arms locked out.
Behind Neck Push Jerk - BB	Start with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar above a parallel squat position with arms fully extended and the bar behind your ears. Stand up to full extension. Lower bar back onto shoulders.
Behind Neck Push Press - BB	Start with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar with knees and hips at full extension and arms fully extended with the bar behind your ears.
Bench Press - BB	With your feet planted on the floor and upper back and glutes touching bench, lower the barbell until it touches your mid-chest and then press the bar upwards. Fully extend the elbows at the top.
Bench Press - DB	With your feet planted on the floor and upper back and glutes touching bench, lower the dumbells until the handles are at chest height and then press the dumbbells upwards. Fully extend the elbows at the top.
Decline Bench Press - BB	With legs in decline bench and upper back and glutes touching bench, lower the barbell until it touches your mid-chest and then press the bar upwards. Fully extend the elbows at the top.
Incline Bench Press - DB	With your feet planted on the floor and upper back and glutes touching bench, lower the dumbells until the handles are at chest height and then press the dumbbells upwards. Fully extend the elbows at the top.
Box Jumps - Arms Swinging	Leave ground with both feet at same time and land with both feet at same time on box. Stand up on box with knees and hips at full extension before jumping or stepping back down to ground level.
Burpee	Chest touch the floor. At top, feet must leave the ground and arms reach overhead.
Burpee Pull-Ups	Chest touch the floor. Chin above the bar for pull-up
Clean and Jerk - BB	Bar starting from the floor. Clean the bar to the shoulders. Stand up with knees and hips at full extension and arms fully extended with the bar behind your ears. Touch and go is acceptable.
Clean and Jerk - KB	KB starting from the floor. Clean the kettlebells to the shoulders. Stand up with knees and hips at full extension and arms fully extended with the bar behind your ears. Touch and go is acceptable.
Clean Pull - BB	Bar starting from the floor. Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Clean Pull - Blocks - BB	Bar starting from the blocks. Stand up with knees and hips at full extension and pulling as high as possible. Touch and go is acceptable.
Close-Grip Bench Press - BB	Hold the barbell in close grip. With your feet planted on the floor and upper back and glutes touching bench, lower the barbell until it touches your power-chest and then press the bar upwards. Fully extend the elbows at the top.
Deadlift - BB	Starting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Deadlift - DB	Starting with DB on floor, lift until knees and hips are at full extension with head and shoulders behind the mid-body. Touch and go is acceptable. At least one head of DB must touch floor on each rep.
Deadlift - KB	Starting with KB on floor, lift until knees and hips are at full extension with head and shoulders behind mid-body. Touch and go is acceptable. At least one head of DB must touch floor on each rep.
Deadlift - Trap Bar	Starting with trap bar on floor, lift until knees and hips are at full extension with head and shoulders behind your hands.
Double Unders	Using a jump rope, have the rope pass under your feet twice on every jump.
Forward Lunge - Alternating	With hands on hips, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Forward Lunge - Alternating - BB	With barbell positioned across your back and shoulders, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Forward Lunge - Alternating - DB	With dumbbells in each hand, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Front Rack Forward Lunge - Alternating - BB	With barbell on front of shoulders, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Front Rack Forward Lunge - Alternating - DB	With dumbbells resting on front of shoulders, step forward with one of your legs and lunge down until the other knee touches the floor. Push from your heel and step back to your starting position. Repeat with other leg.
Front Rack Reverse Lunge - Alternating - BB	With barbell on front of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Front Rack Reverse Lunge - Alternating - DB	With dumbbells resting on front of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Front Rack Reverse Lunge - Alternating - KB	With kettlebells in front rack resting on front of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Front Rack Walking Lunge - BB	Barbell on front of shoulders. Back leg of every step should touch the floor. Stand up after each step until knees and hips are at full extension.
Front Rack Walking Lunge - DB	Dumbbells resting on front of shoulders. Back leg of every step should touch the floor. Stand up after each step until knees and hips are at full extension.
Front Rack Walking Lunge - KB	Kettlebells in front rack resting on front of shoulders. Back leg of every step should touch the floor. Stand up after each step until knees and hips are at full extension.
Front Squat - BB	With barbell positioned in front rack, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Front Squat - DB	With dumbbells resting on front of shoulders, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the dumbells in control.
Front Squat - KB	Kettlebells in front rack resting on front of shoulders. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the kettlebells in control.
GHD Sit-up - Arms Swinging	Reach over your ehad and touch the floor at the bottom. Reach forward and touch the pads holding your feet at the top.
Goblet Squat - DB	With dumbbell in front of body, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Goblet Squat - KB	With KB in front of body, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Hand-Release Push-Ups	Both hands must leave ground while chest lies on floor at the bottom. Arms must fully extend with elbows fully locked out at the top.
Handstand Push-Ups - Kipping	Use of a pad is acceptable as long as it is no higher than the surface the hands are pressing into. Head touching floor or pad at the bottom. Arms must fully extend with elbows fully locked out at the top.
Handstand Push-Ups - Strict	Use of a pad is acceptable as long as it is no higher than the surface the hands are pressing into. Head touching floor or pad at the bottom. Arms must fully extend with elbows fully locked out at the top. Legs must remain fully extended through entire movement.
Hang Clean Pull - BB	The barbell must start from the hang position (anywhere between the knees and the hips). Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Hang Power Clean - BB	The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position. The athlete must stand up to full extension before the bar leaves the shoulders for the next rep.
Hang Power Snatch - BB	The barbell must travel from hang (anywhere between the knees and the hips) to the overhead position in one fluid motion with the athlete receiving the bar above a parallel squat position. The athlete must stand up to full extension before the bar leaves the overhead position for the next rep.
Hang Power Snatch - DB	The dumbells must travel from hang (anywhere between the knees and the hips) to the overhead position in one fluid motion with the athlete receiving them above a parallel squat position. The athlete must stand up to full extension before the dumbbells leave the overhead position for the next rep.
Hang Snatch Pull - BB	The barbell must start from the hang position (anywhere between the knees and the hips). Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Hang Squat Clean - BB	The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar in full bottom (the crease of the hips below the height of the kneecap). The athlete must stand up to full extension before the bar leaves the shoulders for the next rep.
Hang Squat Snatch - BB	The barbell must travel from hang (anywhere between the knees and the hips) to the overhead position in one fluid motion with the athlete receiving the bar in full bottom (the crease of the hips below the height of the kneecap). The athlete must stand up to full extension before the bar leaves the overhead position for the next rep.
Incline Bench Press - BB	With feet planted on the floor and upper back and glutes touching the bench, lower the barbell until it touches the mid-chest and then press the bar upwards.
Inverted Row - Rings	Start holding the rings with arms locked out and finishes at the top when the athlete touches their chest to the rings. Set up with feet in line with the rig uprights and maintain a straight bodyline throughout the exercise.
KB Swing - Overhead	KB to pass between legs on backswing and end overhead with elbows behind ears at the top.
KB Swing - Russian	KB to pass between legs on backswing and end at chest height or higher at the top.
Overhead Medicine Ball Slam	Pick ball up from floor, reach on top of head with arms fully extended and elbows behind ears. Slam ball to ground and repeat.
Overhead Press - BB	Starting every rep from below the chin, press the barbell upwards until your arms are fully extended with bar behind your ears.
Overhead Press - KB	Starting every rep with fists below the chin, press the kettlebells upwards until your arms are fully extended with elbows behind your ears.
Overhead Squat - BB	Barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels.
Overhead Squat - DB	Dumbbells must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the dumbbells in control and over the heels.
Overhead Squat - KB	Kettlebells must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the kettlebells in control and over the heels.
Pause Back Squat - High Bar	With barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. Stop for a pause of at least 1 second. At the top, the knees and hips must be completely open with the barbell in control.
Pause Back Squat - Low Bar	With barbell positioned across your traps, squat down until the crease of the hips passes below the height of the kneecap. Stop for a pause of at least 1 second. At the top, the knees and hips must be completely open with the barbell in control.
Pause Front Squat - BB	With barbell positioned in front rack, squat down until the crease of the hips passes below the height of the kneecap. Stop for a pause of at least 1 second. At the top, the knees and hips must be completely open with the barbell in control.
Pendlay Row - BB	The bar starts from the floor. At the top, the bar is at least above your mid-quad.
Pistol Squat - Alternating - BW	Starting with arms at your sides. Arms are raised to straight out in front at the bottom. Squat down until the crease of the hips passes below the height of the kneecap. The off leg cannot touch thr ground throughout the rep. At the top, the knees and hips must be completely open. Switch leg each rep.
Pistol Squat - Left - BW	Starting with arms at your sides. Arms are raised to straight out in front at the bottom. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open. The right leg cannot touch the ground throughout the rep.
Pistol Squat - Right - BW	Starting with arms at your sides. Arms are raised to straight out in front at the bottom. Squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be completely open. The left leg cannot touch the ground throughout the rep.
Power Clean - BB	Start with the bar on the floor. Clean the bar to shoulders and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Power Clean - Blocks - BB	Start from the blocks. Clean the bar to shoulders and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Power Clean - DB	Start with the DB on the floor. Clean the dumbbells to the shoulders and receive the dumbbells above a parallel squat position. Stand up to full extension before the dumbbells leave the shoulders for the next rep. Touch and go is acceptable. At least one bell must touch the floor between reps.
Power Clean - KB	Start with the KB on the floor. Clean the kettlebells to the shoulders and receive the kettlebells above a parallel squat position. Stand up to full extension before the kettlebells leave the shoulders for the next rep. Touch and go is acceptable.
Power Clean and Jerk - BB	Bar starting from the floor. Clean the bar to shoulders and receive the bar above a parallel squat position. Jerk the bar in any style. Stand up with knees and hips at full extension and arms fully extended with the bar behind your ears. Touch and go is acceptable.
Power Clean and Jerk - DB	DB starting from the floor. Clean the dumbbells to the shoulders and receive the dumbbells above a parallel squat position. Jerk the dumbbells in any style. Stand up with knees and hips at full extension and arms fully extended with elbows behind your ears. Touch and go is acceptable. At least one bell must touch the floor between reps.
Power Clean and Jerk - KB	KB starting from the floor. Clean the kettlebells to the shoulders and receive the kettlebells above a parallel squat position. Jerk the kettlebells in any style. Stand up with knees and hips at full extension and arms fully extended with elbows behind your ears. Touch and go is acceptable.
Power Snatch - BB	Start from the floor. Snatch bar to overhead and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Power Snatch - Blocks - BB	Start from the blocks. Snatch bar to overhead and receive the bar above a parallel squat position. Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Pull-Ups - Butterfly	The chin must go above the bar at the top and arms must reach full extension at the bottom.
Pull-Ups - Chest to Bar	The chest must touch the bar at the top and arms must reach full extension at the bottom.
Pull-Ups - Kipping	The chin must go above the bar at the top and arms must reach full extension at the bottom.
Pull-Ups - Strict	The chin must go above the bar at the top and arms must reach full extension at the bottom.
Push Jerk - BB	From the front rack position, perform a quick quarter squat and then press the bar overhead. Catch the bar above a parallel squat position with arms fully extended and the bar behind your ears. The athlete must stand up to full extension before the bar leaves the overhead position for the next rep.
Push Jerk - DB	From the front rack position, perform a quick quarter squat and then press the dumbbells overhead. Catch the dumbbells above a parallel squat position with arms fully extended and elbows behind your ears. Stand up to full extension before the dumbbells leave the overhead position for the next rep.
Push Jerk - KB	From the front rack position, perform a quick quarter squat and then press the kettlebells overhead. Catch the kettlebells above a parallel squat position with arms fully extended and elbows behind your ears. Stand up to full extension before the kettlebells leave the overhead position for the next rep.
Push Press - BB	From the front rack position, perform a quick quarter squat and then press the bar overhead. Catch the bar with knees and hips at full extension and arms fully extended with the bar behind your ears.
Push Press - DB	From the front rack position, perform a quick quarter squat and then press the dumbbells overhead. Catch the dumbbells with knees and hips at full extension and arms fully extended with elbows behind your ears.
Push Press - KB	From the front rack position, perform a quick quarter squat and then press the kettlebells overhead. Catch the kettlebells with knees and hips at full extension and arms fully extended with elbows behind your ears.
Push-Ups	Lower chest down to wrists at the bottom. Arms must fully extend with elbows fully locked out at the top.
Rear Foot Elevated Back Squat - Left	At the bottom, the crease of the hips must pass below the height of the left kneecap. At the top, leg must be fully extended
Rear Foot Elevated Back Squat - Right	At the bottom, the crease of the hips must pass below the height of the right kneecap. At the top, leg must be fully extended
Rear Foot Elevated Front Squat - Left - BB	At the bottom, the crease of the hips must pass below the height of the left kneecap. At the top, leg must be fully extended
Rear Foot Elevated Front Squat - Right - BB	At the bottom, the crease of the hips must pass below the height of the right kneecap. At the top, leg must be fully extended
Rear Foot Elevated Squat - Left - DB	Hold dumbbells at your sides. At the bottom, the crease of the hips must pass below the height of the left kneecap. At the top, leg must be fully extended
Rear Foot Elevated Squat - Right - DB	Hold dumbbells at your sides. At the bottom, the crease of the hips must pass below the height of the right kneecap. At the top, leg must be fully extended
Reverse Lunge - Alternating	With hands on hips, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Reverse Lunge - Alternating - BB	With barbell on back of shoulders, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Reverse Lunge - Alternating - DB	With dumbbells at your sides, step backward with one of your legs and lunge down until your knee touches the floor. Push from your toes and step back to your starting position. Repeat with other leg.
Ring Muscle Ups	Go from a straight armed position hanging from the rings with feet off the floor to a position above the rings with arms locked out.
Romanian Deadlift - BB	Starting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Romanian Deadlift - DB	Hold DB at sides or in front. Lower until at full extension (at least below knees). Stand up until knees and hips are at full extension.
Romanian Deadlift - KB	Hold KB at sides or in front. Lower until at full extension (at least below knees). Stand up until knees and hips are at full extension.
Rower	Hands and feet must be on handle and blocks respectively for all the prescribed distance/energy.
Single Arm Clean and Jerk - Alternating - DB	DB starting from the floor. Clean the dumbbell to the shoulder. Move the dumbbell to overhead by any jerk/press you choose. Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while the bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Arm Hang Clean and Jerk - Alternating - DB	DB starting from hang position (anywhere between the knees and the hips). Clean the dumbbell to the shoulder. Move the dumbbell to overhead by any jerk/press you choose. Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while th bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Arm Power Snatch - Alternating - DB	DB starting from the floor. Snatch the dumbbell overhead. Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while the bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Arm Squat Snatch - Alternating - DB	DB starting from the floor. Snatch the dumbbell overhead and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up with knees and hips at full extension and arm fully extended with elbow behind your ears. If you switch hands in the air, the switch must happen below the chin. Switching hands while the bell is on the ground is also acceptable. Both bells of the dumbbell must touch the ground at the end of every rep. Touch and go is acceptable.
Single Leg Romanian Deadlift - Left - BB	Starting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Single Leg Romanian Deadlift - Right - BB	Starting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Sit-up - Arms Swinging	Legs either flat or with feet together on floor in front of you. Reach overhead and touch the floor behind you at the bottom. Sit up completely and touch your feet at the top.
SkiErg	Hands must be on handles for all the prescribed distance/energy.
Snatch Grip Behind Neck Push Jerk - BB	Start with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar above a parallel squat position with arms fully extended and the bar behind your ears. Stand up to full extension. Lower bar back onto shoulders.
Snatch Grip Behind Neck Push Press - BB	Start with bar on back of shoulders. Perform a quick quarter squat and then press the bar overhead. Catch the bar with knees and hips at full extension and arms fully extended with the bar behind your ears. Lower bar back onto shoulders.
Snatch Grip Deadlift	Starting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Snatch Pull - BB	Bar starting from the floor. Stand up with knees and hips at full extension and pulling as high as possible in front of the body. Touch and go is acceptable.
Snatch Pull - Blocks - BB	Bar starting from the blocks. Stand up with knees and hips at full extension and pulling as high as possible. Touch and go is acceptable.
Split Jerk - BB	From the front rack position, perform a quick quarter squat and then press the bar overhead until your arms are fully extended with the bar behind your ears and feet in a split squat stance.
Split Squat - Left	With barbell positioned across your back and shoulders and left leg in front, lunge down with left leg until the crease of the right hip is below the height of the kneecap. Stand up to full extension.
Split Squat - Left - DB	With dumbbells at your sides and left leg in front, lunge down with left leg until the crease of the right hip is below the height of the kneecap. Stand up to full extension.
Split Squat - Right	With barbell positioned across your back and shoulders and right leg in front, lunge down with right leg until the crease of the left hip is below the height of the kneecap. Stand up to full extension.
Split Squat - Right - DB	With dumbbells at your sides and right leg in front, lunge down with right leg until the crease of the left hip is below the height of the kneecap. Stand up to full extension.
Squat Clean - BB	Start from the floor. Clean the bar to shoulders and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Squat Clean - Blocks - BB	Start from the blocks. Clean the bar to shoulders and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the shoulders for the next rep. Touch and go is acceptable.
Squat Clean - DB	Start with the DB on the floor. Clean the dumbbells to the shoulders and receive the dumbbells in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the dumbbells leave the shoulders for the next rep. Touch and go is acceptable. At least one bell must touch the floor between reps.
Squat Clean - KB	Start with the KB on the floor. Clean the kettlebells to the shoulders and receive the kettlebells in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the kettlebells leave the shoulders for the next rep. Swing the kettlebells between the legs at the bottom.
Squat Snatch - BB	Start from the floor. Snatch bar to overhead and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Squat Snatch - Blocks - BB	Start from the blocks. Snatch bar to overhead and receive the bar in full bottom (the crease of the hips below the height of the kneecap). Stand up to full extension before the bar leaves the overhead position for the next rep. Touch and go is acceptable.
Sumo Deadlift - BB	Starting with barbell on floor, lift until knees and hips are at full extension with head and shoulders behind the bar.
Sumo Deadlift - DB	Starting with dumbbells on floor and held between the legs, lift until knees and hips are at full extension with head and shoulders perpendicular to the floor.
Sumo Deadlift High Pull - BB	Starting with barbell on floor, lift until knees and hips are at full extension while upright rowing the bar up to the sternum. Touch and go is acceptable.
Thrusters - BB	With barbell positioned in front rack, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be at full extension as the barbell is pressed overhead and arms fully extended with the bar behind your ears.
Thrusters - DB	With dumbells touching front of shoulders, squat down until the crease of the hips passes below the height of the kneecap. At the top, the knees and hips must be at full extension as the dumbells are pressed overhead and arms fully extended with the elbows behind your ears.
Toes To Bar - Kipping	Toes touch bar at the top. Arms are fully extended at the bottom while feet extend behind the bar and rest of the body without touching the floor.
Walking Lunge	With hands on hips, the knee of the back leg should touch the floor on every step. Stand up after each step until knees and hips are at full extension.
Walking Lunge - BB	With barbell positioned across your traps, the knee of the back leg should touch the floor on every step. Stand up after each step until knees and hips are at full extension.
Walking Lunge - DB	Holding two dumbbells at your sides, the knee of the back leg should touch the floor on every step. Stand up after each step until knees and hips are at full extension.
Wall Balls	From a fully upright standing start, squat down with the med ball so the hips pass below the height of the knee. At the top of the movement the med ball must make contact with the wall at or above the required target.

This is an up to date list of the exercises in NEXUS today but we are constantly adding new exercises and improving the accuracy of the entire movement library.

Shoot us a message if theres a movement you would like to see moved up the priority list and we will get it out to you ASAP.