• Exercise & Force intro(5 min)
• What is force? (11 min)
• Types of force (8 min)
• Intro to torque (12 min)
• Intro to moment arm (18 min)
• Torque in training (20 min)
• Torque in muscles (10 min)

• Intro to joint motion (12 mins)
• Intro to joint structure (11 mins)

• Intro to the shoulder complex (3 min)
• The clavicle (7 min)
• The scapula (12 min)
• The humerus and glenohumeral joint (10 min)
• Conclusion to the shoulder complex (10 min)
• Elbow, forearm, wrist, and hand (16 min)
• Femur and hips (12 min)
• Knee and patella-femoral joint (13 min)
• Ankle and foot (6 min)

• Muscle physics intro (18 min)
• Muscle recruitment intro (16 min)
• Muscle recruitment cont. (21 min)
• Anchoring intro (23 min)
• Anchoring cont. (17 min)
• Range of motion and resistance (24 min)
• Arcs of motion (11 min)
• Arcs and aims (16 min)

• Elbow training principles (40 min)
• Lat training principles (21 min)
• Pec training principles (17 min)
• Delt training principles (11 min)
• Hip training principles (26 min)
• Knee and ankle training principles (14 min)

• Elbow flexors (18 min)
• Triceps (14 min)
• Elbow muscle lengths (11 min)
• The pecs (18 min)
• The lats (19 min)
• The delts (16 min)
• Upper back (17 min)
• Glute max (17 min)
• Lateral hip muscles (17 min)
• Adductors (14 min)
• Hip flexors (7 min)
• Hamstrings and calves (12 min)
• Quads (10 min)
• Forearms (10 min)
• Abs and erectors (37 min)

• Coaching and cuing basics (4 min)
• Coaching and cuing basics cont. (8 min)
• Coaching and cuing presses (24 min)
• Coaching and cuing triceps (8 min)
• Coaching and cuing rows (19 min)
• Coaching and cuing pull-downs (9 min)
• Coaching and cuing leg extension and curl (12 min)
• Coaching and cuing squats (15 min)
• Coaching and cuing hinges (13 min)
• Coahing and cuing curls (7 min)
• Coaching and cuing raises (5 min)

• Cable machine basics (8 min)
• Cable pressing (16 min)
• Cable pulling (10 min)
• Cable raising (7 min)
• Cable curls and extensions (7 min)

• Introduction to pain theory (9 min)
• Back & hip pain (7 min)
• Elbow & knee pain (6 min)
• Pressing & pulling pain (15 min)
• Raising pain (6 min)
• Ankle and foot pain (6 min)

• Raising pain (20 min)
• Pulling pain (28 min)
• Pressing pain (26 min)
• Knee pain (9 min)
• Hip and back pain (21 min)
• Flye Pain (10 min)
• Elbow pain (29 min)
• Ankle pain (7 min)

• Access to Ben's full exercise library, filled with over 350+ exercise tutorials
• Trusted & used by over 5,500 students
• Covers all major muscle groups and machines
• Request a tutorial at any time

• Learn biomechanics in 30 days, with no experience
• A great course to watch before you start the advanced material
• Easy-to-digest videos that anyone can understand before diving into the advanced course

• Master the principles of program including volume, intensity, frequency, sets, reps, and de-loads
• Learn exactly how to write a program from scratch - for yourself or any client

This manual is a clear, practical guide designed to give you total control over how you train, how you load movements, and how you target specific muscles.

If you've ever struggled to understand why certain exercises work (or don’t), or how to adjust your setup to fit your structure, this manual will walk you through it—step by step. Follow the principles inside and you’ll build a foundation that gives you long-term control over your training and your results.