Exercise library

Front Lever Row

The front lever row is an advanced bodyweight pulling exercise performed while keeping the body in a front lever position beneath a pull-up bar. It primarily trains the lats and upper back, with stro…

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Legless Rope Climb

The legless rope climb is an upper-body climbing exercise performed by pulling yourself up a vertical rope without using the legs for assistance. It primarily trains the lats, biceps, forearms, shoul…

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Single-Leg Plank Row

The single-leg plank dumbbell row is a unilateral rowing exercise performed from a high-plank position while one leg is lifted. It primarily trains the back, especially the lats and upper back, while…

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Lat Stretch

The lat stretch is a mobility exercise that lengthens the latissimus dorsi muscles along the sides of the upper back. It commonly uses an overhead reach and a gentle side bend to improve shoulder ove…

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Banded Monster Walk

The banded monster walk is a lower-body walking drill performed against the resistance of a loop band. It primarily targets the glutes, especially the hip-stabilizing muscles, while the thighs help m…

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Cable Lateral Lunge

The cable lateral lunge is a side-to-side lower-body exercise performed while holding resistance from a cable machine. It primarily trains the glutes and quadriceps while also challenging the adducto…

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Single-Leg Balance Reach

The single-leg balance reach is a bodyweight balance exercise performed by standing on one leg and reaching forward while hinging at the hips. It primarily trains the glutes and upper legs while chal…

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Kettlebell Swing

The kettlebell swing is a hip-hinge exercise in which a kettlebell is driven forward by a powerful extension of the hips. It primarily trains the glutes and hamstrings while involving the core, back,…

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Seated Battle Rope Wave

The seated battle rope wave is a conditioning exercise performed while sitting and rhythmically moving battle ropes to create waves. It primarily develops cardiovascular endurance while training the…

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Butt Kick

Butt kicks are a running drill in which you alternately bring your heels toward your glutes while maintaining a light jogging rhythm. They primarily develop cardiovascular conditioning and coordinate…

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Speed Skater

The speed skater is a lateral plyometric exercise that mimics the side-to-side push of speed skating. It primarily trains the quadriceps and glutes while challenging the calves, balance, coordination…

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Single Leg Hop

The single-leg hop is a plyometric exercise in which you repeatedly jump and land on the same foot. It primarily develops quadriceps, calves, glutes, balance, coordination, and lower-body power. It c…

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Bear Crawl

The bear crawl is a bodyweight quadrupedal movement performed by moving forward on the hands and feet with the knees hovering close to the floor. It develops core stability, shoulder strength and end…

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Foam Rolling

Foam rolling is a self-massage practice that uses a firm foam roller to apply pressure to muscles and surrounding soft tissue. It is commonly used before or after training to support short-term range…

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Ladder Drills

Agility ladder drills are footwork patterns performed through the squares of a ladder placed on the floor. They develop coordination, agility, quickness, balance, and cardiovascular conditioning, wit…

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Kettlebell Side Bend

The kettlebell side bend is a standing trunk-flexion exercise performed while holding a kettlebell at one side. It primarily trains the obliques, with the forearm working to hold the load. It can sup…

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Plank Jack

The plank jack is a dynamic plank exercise in which the feet jump apart and back together while the upper body stays stable. It primarily trains the abdominal muscles and also challenges the shoulder…

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Plank Up Down

The up-down plank is a dynamic core exercise that alternates between a forearm plank and a high plank. It primarily trains the abdominals while challenging the shoulders, triceps, and chest to stabil…

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Rower Sprint

A rowing machine sprint is a short, high-intensity effort performed on an indoor rowing ergometer. It develops cardiovascular power and anaerobic conditioning while heavily involving the legs, glutes…

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Single-Leg Burpee

The single-leg burpee is a demanding bodyweight plyometric exercise performed while keeping one leg off the floor. It combines a squat, plank transition, push-up option, and explosive hop to challeng…

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Bosu Squat

The Bosu Squat is a bodyweight squat performed while standing on the stable dome side of a Bosu balance trainer. It primarily trains the quadriceps and glutes while challenging balance, lower-body co…

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Rowing Machine

Rowing machine exercise is a low-impact, full-body cardiovascular activity that uses a sliding seat, footrests, and handle to simulate rowing. It primarily develops cardiovascular endurance while inv…

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Chaturanga Pushup

The Chaturanga Push-Up is a controlled yoga transition that lowers the body from a high plank toward a low plank position. It primarily trains the chest, triceps, shoulders, and core while developing…

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Dolphin Plank

Dolphin Plank is an isometric forearm-supported plank position with the body held in a straight line. It primarily trains the abdominal and deep core muscles while also challenging the shoulders, glu…

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