Reference

90‑min workout — Magic Moves page refs

Order follows Dorian Yates, Pearl — Limited weight, and Pat O'Shea from freestandbody_v9 bundled_theories.json (resistance category).

Why this order

Sequence aligns with the three resistance theories in FreeStand's bundled content (also in your backup):

Pearl — Limited weight program — general warm-up first, then trunk work (side bend) before the main lifts, and a clear progression into larger movements.
Dorian Yates — thighs and pulling lines early in the heavy work; chest isolation after pullover-style lat work; delts; calves before arms; triceps after biceps in the arm pair.
Pat O'Shea — favour demanding compound patterns when you are freshest within each block, use sensible warm-up sets (DeLorme-style ramps), and track load/reps over time.

Stretch (Kurz) and cardio (Bowerman, etc.) are separate categories; this list is only the strength moves. For squats/hinges, order also nods to Bone stimulus day-1 style (squat pattern then hinge).

01. Warm-Up (Dumbbell Swing-Through) — p. 68, order on page 1
Pearl + general prep
02. Barbell Side Bend — p. 69, order on page 2
Pearl — trunk early
03. Dumbbell Front Lunge — p. 488, order on page 3
Dorian — leg / knee lead-in
04. Flat Footed Medium Stance Barbell Front Squat — p. 447, order on page 4
Dorian — thighs
05. Flat Footed Medium Stance Barbell Hack Squat — p. 449, order on page 3
Dorian — thighs
06. Stiff Legged Barbell Dead Lift — p. 75, order on page 1
Bone-style hinge after squat pattern
07. Stiff Legged Barbell Good Morning — p. 152, order on page 5
Hinge / posterior chain
08. Twisting Barbell Good Morning — p. 68, order on page 3
Trunk rotation after primary hinges
09. Wide Grip Floor Straight Arm Barbell Pullover — p. 316, order on page 1
Dorian — lats / pullover
10. Straight Arm Dumbbell Pullover — p. 328, order on page 2
Dorian — lat line
11. Flat Around the World — p. 317, order on page 2
Chest isolation (fly analog)
12. Incline Around the World — p. 318, order on page 1
Chest
13. Medium Grip Barbell Upright Rowing — p. 398, order on page 1
Dorian — delts / traps
14. Dumbbell Shoulder Shrug — p. 155, order on page 2
Dorian — traps
15. Standing Barbell Toe Raise — p. 276, order on page 1
Dorian — calves
16. Standing Free Hand Toe Raise on 2x4 — p. 274, order on page 1
Calves
17. Seated Incline Close Grip Barbell Curl — p. 199, order on page 3
Dorian — arms (biceps)
18. Lying Supine Close Grip Barbell Triceps Kick Back — p. 509, order on page 4
Dorian — arms (triceps)
19. Seated Two Dumbbell Palms Up Wrist Curl — p. 347, order on page 4
Forearms
20. Seated Free Hand Neck Resistance — p. 376, order on page 1
Neck finisher

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