Sources and original illustrations

Primary references and the limits of this educational collection.

Primary references

• ACE Bodyweight Squat — Bodyweight squat movement and controlled return.
• NASM Goblet Squat — Front-held resistance and squat movement.
• ACE Farmer Carry — Carrying dumbbells with a controlled upright walking pattern.
• NASM Incline Push-Up — Elevated-hand pressing movement and body control.
• ACE Bent-Knee Push-Up — Knee-supported pressing and controlled lowering.
• NASM Dead Bug — Opposite-limb movement with trunk control while lying supine.
• NASM Bird Dog — Opposite arm and leg extension from hands and knees.
• ACE Calf Raise — Machine calf raise and controlled ankle movement.
• ACE Glute Press — Machine hip-extension movement and return.
• ACE Lying Hamstrings Curl — Prone machine knee-flexion movement.
• ACE Seated Biceps Curl — Supported machine elbow-flexion movement.
• ACE Seated Chest Press — Machine pressing from the chest and controlled return.
• ACE Seated High Back Rows — Seated pulling movement and supported torso position.
• ACE Hammer Curl — Neutral-grip dumbbell curl movement.
• ACE Incline Reverse Fly — Chest-supported reverse-fly movement.
• ACE Front Raise — Dumbbell front-raise action and control.
• ACE Lateral Shoulder Raise — Machine lateral-raise action and return.
• ACE Ankle Flexion — Band-resisted ankle movement and setup.
• ACE Contralateral Limb Raises — Opposite limb lifting in the prone exercise.
• ACE Forward Lunge — Forward step, controlled lowering and return.
• NHS Strength and flexibility — General strength activity context and gradual appropriate exercise.

Original visual material

The diagrams in this edition are original SVG illustrations explaining the sequence or decisions in each guide. They do not show a laboratory experiment, a personal trip or a tested product result. No photographs from the linked sources are reproduced.

Check the source in context

References were consulted during preparation of this edition. A source may cover a broader or narrower question than a particular guide; the support notes above explain why it is listed. Read the original for methodology, exceptions and updates.