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Primary/Secondary Exercise Index

Primary/Secondary Exercise Index

Written by
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 Opens in new window.

BARBELL

HINGE

NA

STRENGTH

EASY

Deadlift Opens in new window.

BARBELL

HINGE

NA

STRENGTH

EASY

Hang Clean Opens in new window.

BARBELL

HINGE

PULL

POWER

MODERATE

1-Arm Suitcase Deadlift Opens in new window.

BARBELL

HINGE

ROTATION

STRENGTH

MODERATE

Bent Over Row Opens in new window.

BARBELL

PULL

HINGE

STRENGTH

EASY

Axle Bus Driver Opens in new window.

BARBELL

PULL

ROTATION

STRENGTH

MODERATE

Military Press Opens in new window.

BARBELL

PUSH

NA

STRENGTH

EASY

Axle Rebel Press Opens in new window.

BARBELL

PUSH

NA

CONDITIONING

MODERATE

1-Arm Axle Squat Press Opens in new window.

BARBELL

PUSH

SQUAT

CONDITIONING

MODERATE

Front Squat Opens in new window.

BARBELL

SQUAT

NA

STRENGTH

EASY

Double Swing Slam Opens in new window.

BATTLE ROPE

HINGE

PULL

POWER

EASY

Hinged Pulse Opens in new window.

BATTLE ROPE

HINGE

NA

CONDITIONING

EASY

Alternating Wave Squat Opens in new window.

BATTLE ROPE

PULL

SQUAT

CONDITIONING

EASY

Double Circular Pull Wave Opens in new window.

BATTLE ROPE

PULL

HINGE

CONDITIONING

EASY

Anchored Squat Stance Traveling Row Opens in new window.

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 Opens in new window.

BATTLE ROPE

PULL

SQUAT

CONDITIONING

MODERATE

Double Overhead Press Opens in new window.

BATTLE ROPE

PUSH

PULL

STRENGTH

EASY

Arm Swing Jump Opens in new window.

BODYWEIGHT

HINGE

SQUAT

POWER

EASY

Good Morning Opens in new window.

BODYWEIGHT

HINGE

NA

CONDITIONING

EASY

Shinbox Switch to Extension Opens in new window.

BODYWEIGHT

HINGE

ROTATION

CONDITIONING

MODERATE

Springing Tripod Switch Opens in new window.

BODYWEIGHT

HINGE

ROTATION

POWER

MODERATE

Pull Plank Knee Opens in new window.

BODYWEIGHT

PULL

HINGE

CONDITIONING

EASY

Bar Body Row Opens in new window.

BODYWEIGHT

PULL

NA

CONDITIONING

EASY

Strict Pull Up Opens in new window.

BODYWEIGHT

PULL

NA

STRENGTH

MODERATE

Strict Push Up Opens in new window.

BODYWEIGHT

PUSH

NA

CONDITIONING

MODERATE

Bodyweight Squat Opens in new window.

BODYWEIGHT

SQUAT

NA

CONDITIONING

EASY

Tripod Alternating Reach Opens in new window.

BODYWEIGHT

SQUAT

ROTATION

CONDITIONING

MODERATE

Pistol Squat Opens in new window.

BODYWEIGHT

SQUAT

NA

STRENGTH

HARD

2-Hand Swing (hybrid) Opens in new window.

KETTLEBELL

HINGE

NA

POWER

EASY

 Side Handle Deadlift Opens in new window.

KETTLEBELL

HINGE

NA

STRENGTH

EASY

Clean Opens in new window.

KETTLEBELL

HINGE

PULL

POWER

EASY

Windmill from Ground Opens in new window.

KETTLEBELL

HINGE

ROTATION

STRENGTH

EASY

Racked Windmill Opens in new window.

KETTLEBELL

HINGE

ROTATION

STRENGTH

MODERATE

Windmill Opens in new window.

KETTLEBELL

HINGE

ROTATION

STRENGTH

MODERATE

Long Cycle Opens in new window.

KETTLEBELL

HINGE

PUSH

CONDITIONING

MODERATE

Snatch Opens in new window.

KETTLEBELL

HINGE

PULL

POWER

MODERATE

Split Stance Row Opens in new window.

KETTLEBELL

PULL

NA

STRENGTH

EASY

Strict Press Opens in new window.

KETTLEBELL

PUSH

NA

STRENGTH

EASY

Goblet Squat Opens in new window.

KETTLEBELL

SQUAT

NA

CONDITIONING

EASY

Alternating Double Reverse Lunge Opens in new window.

KETTLEBELL

SQUAT

TRAVEL

STRENGTH

MODERATE

2-Hand Alternating Shoulder Swing Opens in new window.

SANDBAG

HINGE

PULL

POWER

EASY

Pinch Grip Deadlift Opens in new window.

SANDBAG

HINGE

NA

CONDITIONING

EASY

Zercher Clean Opens in new window.

SANDBAG

HINGE

PULL

POWER

EASY

High Pull Opens in new window.

SANDBAG

HINGE

PULL

POWER

MODERATE

Atlas Lift Opens in new window.

SANDBAG

HINGE

PULL

POWER

MODERATE

Shouldering Squat Opens in new window.

SANDBAG

HINGE

SQUAT

STRENGTH

MODERATE

2-Hand Half Snatch Opens in new window.

SANDBAG

HINGE

PULL

POWER

MODERATE

Bent Over Row Opens in new window.

SANDBAG

PULL

HINGE

STRENGTH

EASY

Sandbag Spin Opens in new window.

SANDBAG

PULL

ROTATION

CONDITIONING

MODERATE

Shoulder to Shoulder Press Opens in new window.

SANDBAG

PUSH

NA

STRENGTH

EASY

Zercher Squat Opens in new window.

SANDBAG

SQUAT

PULL

STRENGTH

EASY

Get Up Opens in new window.

SANDBAG

SQUAT

TRAVEL

STRENGTH

MODERATE

1-Hand Outside Swing Opens in new window.

STEEL CLUB

HINGE

NA

POWER

EASY

Staggered Front Hold Goodmorning Opens in new window.

STEEL CLUB

HINGE

ROTATION

CONDITIONING

EASY

1-Hand Outside Swing Clean Opens in new window.

STEEL CLUB

HINGE

PULL

POWER

EASY

2-Hand Lateral Sit & Drive Opens in new window.

STEEL CLUB

HINGE

ROTATION

STRENGTH

MODERATE

2-Hand Lateral Swing Opens in new window.

STEEL CLUB

HINGE

ROTATION

POWER

MODERATE

2-Hand Paddle Row Opens in new window.

STEEL CLUB

PULL

PUSH

STRENGTH

EASY

Alternating Pullover Opens in new window.

STEEL CLUB

PULL

NA

CONDITIONING

MODERATE

Front Press Opens in new window.

STEEL CLUB

PUSH

PULL

STRENGTH

EASY

Alternating Flag Press Lunge Opens in new window.

STEEL CLUB

PUSH

TRAVEL

STRENGTH

MODERATE

Shouldered Squat Opens in new window.

STEEL CLUB

SQUAT

NA

CONDITIONING

EASY

Clock Squat Opens in new window.

STEEL CLUB

SQUAT

ROTATION

CONDITIONING

MODERATE

Staggered Paddle Swing Opens in new window.

STEEL MACE

HINGE

PUSH

CONDITIONING

EASY

2-Hand Deadlift (stability focus) Opens in new window.

STEEL MACE

HINGE

ROTATION

CONDITIONING

EASY

Bent Over Row Opens in new window.

STEEL MACE

PULL

HINGE

CONDITIONING

EASY

Pendulum Opens in new window.

STEEL MACE

PULL

ROTATION

CONDITIONING

MODERATE

360 Opens in new window.

STEEL MACE

PULL

ROTATION

CONDITIONING

MODERATE

10 to 2 Opens in new window.

STEEL MACE

PULL

ROTATION

CONDITIONING

MODERATE

Military Press Opens in new window.

STEEL MACE

PUSH

NA

CONDITIONING

EASY

Curl Grip Squat Opens in new window.

STEEL MACE

SQUAT

PULL

CONDITIONING

EASY

Pendulum Clean Opens in new window.

STEEL MACE

SQUAT

ROTATION

CONDITIONING

EASY

Overhead Squat Opens in new window.

STEEL MACE

SQUAT

PUSH

STRENGTH

MODERATE

1-Leg Drop Step Explosive Ankle Touch Opens in new window.

SUSPENSION

HINGE

SQUAT

POWER

EASY

Assisted Single Leg Hinge Opens in new window.

SUSPENSION

HINGE

NA

CONDITIONING

EASY

Oblique Crunch

SUSPENSION

HINGE

ROTATION

CONDITIONING

MODERATE

Plank Rope Climb Opens in new window.

SUSPENSION

PULL

NA

STRENGTH

EASY

Body Row Opens in new window.

SUSPENSION

PULL

NA

CONDITIONING

MODERATE

Explosive alt 1-leg body row Opens in new window.

SUSPENSION

PULL

SQUAT

POWER

MODERATE

Assisted 1-leg pull up Opens in new window.

SUSPENSION

PULL

SQUAT

CONDITIONING

MODERATE

Overhead Extended Push Up Opens in new window.

SUSPENSION

PUSH

NA

CONDITIONING

EASY

In & Out Plank Walk Opens in new window.

BATTLE ROPE

PUSH

TRAVEL

CONDITIONING

MODERATE

Assisted Squat Opens in new window.

SUSPENSION

SQUAT

PULL

CONDITIONING

EASY

Lawnmower Extension Opens in new window.

SUSPENSION

SQUAT

ROTATION

POWER

EASY

1-Leg Burpee Opens in new window.

SUSPENSION

SQUAT

TRAVEL

POWER

MODERATE

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