Welcome to MissionFiT’s Movement Library

This Movement Library is designed to help MissionFiT athletes become more familiar with or review different body-weight and weighted movements and exercises.  These are the same exercises athletes complete during in-person and Zoom class workouts.  If an athlete isn’t confident with or familiar with a particular movement, MissionFiT recommends the athlete do not use weight or modify the movement to minimize the risk of injury.  Always take care of yourself!


Mobility Seminar Recording click HERE.

Pain is an Epidemic

It prevents you from performing at your best because it robs you of concentration and power. But pain is preventable, treatable and within your grasp to heal. Mobility awakens your body’s resilience to erase pain, relieve stress, and improve performance. Take healing into your own hands.

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. “Hard bodies” soften to the sensation of self-care. In short, mobilization is a tool to globally address movement and performance problems. 

Self-massage is a fundamental practice for fostering internal anatomical listening skills and enhancing embodiment. Through mobility, people have triumphed over chronic pain, illness, emotional trauma and  prevented surgery by using the transformative methods.

Flexibility Education:

Click HERE for a full body stretching routine + education.


Movement Library Breakdown

The Library is divided into two main categories:  Bodyweight and Weighted.  These categories are divided into four sub-categories:  Upper Body, Mid-Line/Core, Lower Body and Total Body.  Within those sub-categories, athletes may find movements and exercises that are closely related, such as Strict Shoulder Press and Push Press.  As much as possible, similar movements will be kept together, allowing athletes to find the appropriate exercise without having to search through the entire library.  Please contact MissionFiT directly with questions or suggestions for improvement.



Upper Body:  Chest & Arms

Push-Up:  These exercises can be completed from the toes or on your knees.  Choose the version that best fits your fitness level.  Female in Push-up position. One of the exercises in MissionFiT's Movement Library

Military Push-Up

Hand Release Push-Up

Clapping Push-Up


Chair/Bench Dips

Pushup Shoulder Tap

Mid-Line/Core:  Abs

Variations on the Plank exercise. Part of MissionFiT's Movement LibraryPlanks:  These exercises can be completed from the toes or on your knees.  Choose the version that best fits your fitness level.

Regular Plank

Low Elbow Plank

High Hand Plank

Side Elbow Plank

Shoulder Taps

Other Floor Exercises

Ab-Mat Sit-Up

Flutter Kick

Hip Thrust

Hollow Hold/Hollow Rock

Opposite Toe Touch

Muscles worked in “Superman” pose

Crab Opposite Toe Touch

Russian Twist



Windshield Wiper


Love Taps

Lower Body


Broad Jump


Forward & Back Jump

Lateral Jump

Frog Jump

Jump Up & Touch Object

Tuck Jump


Regular Lunge

Jump Lunge

Bulgarian Split Squat


Demonstration of Squat exercise

Air Squat

Air Squat

Jumping Air Squat

One-Legged Squat

Modified One-Legged Squat

Total Body


Regular Burpee

Reverse Burpee

Broad Jump Burpee

Squat Jump Burpee

Burpee to Step-Up

OtherFemale demonstrating inch worm exercise



Mountain Climber


Wall Walk

Wall Walk Modifications & Scaling


……….Weighted Movements

Unless otherwise noted, each exercise can be completed with a kettlebell (KB) or dumbbells (DB).  If you use dumbbells, you can use one or the pair.

Upper Body:


picture of push press exercise

Push Press

Shoulder Press/Strict Press

Push Press

Bench Press

Devil Press

Back & Arms


Lat Pullover

Skull Crusher

Midline/Core:  Abs

Side Bends

Lower Body

Female demonstrating Goblet Squat Exercise

Goblet Squat w/Kettle Bell



Goblet Squat

Dead Lift Variations

Dead Lift

Straight Leg Dead Lift

Romanian Dead Lift


Total Body

Female demonstrating kettle bell swing

Kettle Bell Swing

KB Swing

Sumo Dead Lift High Pull

Clean Progressions

Clean & Press

Goblet Thruster w/Variations