Table of Contents
One of the most powerful benefits of Bullworker training is that every Bullworker product functions as a complete home gym in one compact device. With hundreds of exercises at your fingertips—strength, isometrics, ISO-MOTION, mobility, and rehabilitation—it’s natural to wonder:
Where should I start? Which Bullworker exercises matter most for my goals?
That’s exactly why we created the Bullworker Hierarchy of Exercises—a structured, foundational approach designed to:
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Improve your daily movement
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Reduce injury risk
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Strengthen under-trained muscles
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Restore posture and balance
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Build strength safely and efficiently
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Support long-term, sustainable fitness
Whether your goals are to play with your grandkids pain-free or perform at a high level in sports, this hierarchy gives you the roadmap.
⭐ Why This Hierarchy Matters
Your lifestyle shapes your body—literally.
Modern life has most people sitting 6+ hours per day, often with:
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Rounded shoulders
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Tight hip flexors
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Weak glutes
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Stiff backs
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Forward head posture
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Overactive chest and underactive posterior chain
Your body adapts to whatever position you spend the most time in.
So if you sit a lot, you get good at… sitting — not moving powerfully and efficiently.
Our hierarchy selects exercises that:
✔ Restore posture
✔ Strengthen neglected muscles
✔ Improve mobility and stability
✔ Build foundational strength
✔ Prepare your body for advanced Bullworker training
This is not a rigid doctrine—it’s a guide to help you build the strong, capable body your lifestyle demands.
📌 FOUNDATION PRINCIPLES
1. Form First
Start slow.
Learn proper mechanics.
Build body awareness.
Bullworker emphasizes Intentional Flexation—mind-muscle connection and deliberate tension that maximizes your results.
2. Time Under Tension (TUT)
This is the “magic” of strength development.
Slow, controlled reps + isometric holds = maximum muscular engagement and accelerated results.
Jumping to high resistance before mastering control = wasted reps + injury risk.
3. Progressive Overload
Once your form is solid, gradually increase resistance.
Aim for 60–80% of your maximum effort, where the final reps or final seconds of each hold produce a satisfying burn.
This is where growth happens.
4. Proper Nutrition
You cannot out-train a poor diet.
Fuel recovery, reduce inflammation, and support muscle growth with high-quality nutrition.
5. Rest & Recovery
Muscles grow when you rest, not when you exercise.
Prioritize:
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Sleep
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Recovery days
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Stretching and mobility
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Adequate hydration
Consistency—not brutality—is what transforms your body.
🏆 Bullworker Hierarchy of Exercises
These exercises are selected as foundational movements that deliver the greatest return for your effort—improving posture, correcting muscular imbalances, and building strength that carries over to daily life and sport.
1. Seated Deadlift
Builds the entire posterior chain:
glutes, hamstrings, erectors, lats, and mid-back.
This is essential for reversing sitting posture and developing a strong foundation.
2. Resisted Crunches
Strengthen the deep core and stabilize the spine.
A strong core improves everything—lifting, walking, sports, and posture.
3. Reverse Lunges
Improves unilateral strength, balance, knee stability, and hip mobility.
Phenomenal for injury prevention and functional lower-body power.
4. Chest Compression
Targets the chest and shoulders while reinforcing posture and breathing mechanics.
Excellent for upper body strength and stability.
5. Cable Spread
Counterbalance to Chest Compression.
Strengthens upper back, rear delts, and scapular stabilizers—critical for shoulder health and posture restoration.
6. Hip Abductions
Strengthens glute medius and lateral hip stabilizers.
Improves balance, reduces knee pain, and corrects pelvic alignment.
7. Hip Adductions
Develops inner thigh strength, supports pelvic stability, and improves athletic power in lateral movement and rotation.
💡 Final Thoughts
Your Bullworker is a complete training system—but knowing where to start can make the difference between random workouts and meaningful transformation.
Use this hierarchy to:
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Build a strong base
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Improve posture and movement
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Reduce injury risk
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Support longevity
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Enhance athletic performance
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Progress confidently into advanced Bullworker training
Your fitness journey is a marathon, not a sprint—embrace the process, stay consistent, and unlock what your body is truly capable of.
