Exercise library

Downward Facing Dog

Downward-Facing Dog is a foundational yoga pose that creates an inverted V shape with the body. It lengthens the calves, hamstrings, shoulders, and back while requiring active support from the arms a…

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Seated Leg Tuck

The seated leg tuck is a bodyweight abdominal exercise performed while sitting and drawing the knees toward the chest. It primarily trains the rectus abdominis and hip flexors while requiring control…

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Dumbbell Shoulder Shrug

The dumbbell shoulder shrug is a standing strength exercise in which you raise and lower the shoulders while holding dumbbells at your sides. It primarily trains the upper trapezius, with the forearm…

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Hip Stretch

Hip Stretch is a general mobility activity that uses gentle positions and controlled movement to improve comfort and range of motion around the hips. It commonly targets the hip flexors, glutes, inne…

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Dumbbell Seated Wrist Curl

The dumbbell seated wrist curl is an isolation exercise performed seated with the forearm supported and the palm facing up. It primarily trains the forearm flexors and helps build wrist strength, gri…

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Kneeling Forearm Stretch

The kneeling forearm stretch is a floor-based mobility exercise performed on hands and knees with the wrists positioned to gently lengthen the forearms. It primarily targets the forearm and wrist mus…

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Barbell Bench Squat

The barbell bench squat is a barbell back squat performed by lowering under control until the glutes lightly contact a bench behind you. It primarily trains the quadriceps and glutes while also chall…

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Split Jump

The split jump is a plyometric lower-body exercise that alternates the legs in a lunge position while jumping explosively. It primarily targets the quadriceps and glutes, with support from the calves…

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World's Greatest Stretch

World's Greatest Stretch is a dynamic mobility drill that combines a deep lunge, hamstring stretch, hip opening, and thoracic rotation. It primarily improves mobility through the hips and upper legs…

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Field Sports

Field sports are outdoor or indoor games played on a marked field that typically combine running, changes of direction, and sport-specific skills. They develop cardiovascular fitness, speed, agility,…

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Jump Rope

Jump rope is a rhythmic cardiovascular activity performed by repeatedly jumping over a swinging rope. It develops aerobic fitness, coordination, foot and ankle endurance, and lower-leg conditioning.…

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Swimming

Swimming is a full-body water-based cardio activity performed by moving through the water using coordinated arm, leg, and breathing actions. It primarily develops cardiovascular endurance while engag…

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Pec Stretch

The pectoral stretch is a static stretch for the chest, commonly performed by placing one arm against a wall or door frame and gently turning the body away. It targets the pectoral muscles and may al…

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Hollow Hold

The hollow hold is an isometric core exercise performed lying on your back while holding the arms and legs off the floor. It primarily trains the abdominal muscles to resist spinal extension, with su…

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Dumbbell Thruster

The dumbbell thruster combines a front-loaded squat with an overhead press in one continuous movement. It primarily trains the quadriceps while heavily involving the glutes, shoulders, and triceps, a…

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Worlds Greatest Stretch

World's Greatest Stretch is a dynamic full-body mobility drill performed from a long lunge with a hip-opening and thoracic-rotation component. It primarily mobilizes the hips, hamstrings, hip flexors…

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Thread The Needle Stretch

Thread the Needle Stretch is a floor-based mobility stretch performed from all fours, rotating one arm underneath the body. It primarily mobilizes the shoulders and upper back while gently stretching…

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Barbell Pin Press

The barbell pin press is a bench press variation performed from safety pins set in a power rack. Starting from a dead stop develops pressing strength through a selected portion of the range of motion…

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Dumbbell Seated Tricep Press

The seated dumbbell triceps press is an overhead elbow-extension exercise performed while seated, typically holding one dumbbell with both hands. It primarily trains the triceps, especially through t…

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Dumbbell Tricep Kickback

The dumbbell tricep kickback is an isolation exercise performed bent over while extending the elbow to move a dumbbell behind the body. It primarily targets the triceps and helps develop upper-arm st…

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Chest and Shoulder Stretch

The chest and shoulder stretch is a gentle mobility exercise that opens the front of the chest and shoulders. It primarily lengthens the pectoral muscles and the front of the shoulders, helping suppo…

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Clap Push-Up

The clap push-up is an explosive plyometric push-up in which the hands leave the floor and clap before landing. It primarily trains the chest, triceps, and front shoulders while developing upper-body…

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Kettlebell Push-Up

The kettlebell push-up is a push-up performed with the hands gripping kettlebell handles on the floor. The raised handles can allow a deeper range of motion while demanding added wrist, shoulder, and…

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Band Shoulder Press

The band shoulder press is an overhead pressing exercise performed by pushing resistance-band handles from shoulder height to overhead. It primarily trains the deltoids and also works the triceps whi…

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