16 movements
Lats exercises
Every lats movement in Creed, compounds first. Each one has its setup, the cue that actually matters, and what to do instead when the equipment is taken. 3 of them need nothing at all.
Compound movements
More than one joint, more than one muscle. These go first in a session, while you are fresh.
Isolation movements
One joint, one job. These go last, when the heavy work is done.
Band Pullover
Tube Bands
Band Straight-Arm Pulldown
Tube Bands
Rope Straight-Arm Pulldown
Cable Crossover and Rope Attachment
Straight-Arm Pulldown
Cable Crossover and Straight Bar Attachment
Cable Pullover
Cable Crossover and Rope Attachment
Dumbbell Pullover
Dumbbells and Flat Bench
EZ-Bar Pullover
EZ Curl Bar and Flat Bench
Single-Arm Straight-Arm Pulldown
Single Cable Column and D-Handles
No equipment needed
Nothing but you and the floor — the ones that still work when the gym is full or shut.
Creed picks these for you.
Tell it which gym you are in and it builds the session from what is actually on the floor — and swaps down the list the moment something is taken. With a friend on the other end of the streak.