10 regions
Strength work, by body region
What each region is actually made of, and the lifts that load it — sets, reps, and the one cue that decides whether the target muscle does the work.
Posturethe upper back, the spinal erectors and the deep abdominal wall4 liftsDesk workthe hip flexors, the glutes, the upper back and the neck extensors4 liftsHipsthe glutes, the abductors, the adductors and the deep external rotators4 liftsHamstringsthe back of the thigh — biceps femoris, semitendinosus and semimembranosus4 liftsBack and spinethe spinal erectors, the lats, the deep trunk and the muscles that resist rotation4 liftsNeck and shouldersthe rotator cuff, the scapular stabilisers and the neck4 liftsCore and trunkthe abdominal wall, the obliques and the deep trunk4 liftsBalancethe ankle, the hip abductors and the single-leg chain4 liftsWrists and forearmsthe wrist flexors and extensors, and the grip4 liftsWinding downsleep, nutrition, training load and the nervous system4 lifts