Exercise library

Pallof Press

The Pallof press is a standing anti-rotation core exercise performed with resistance from a cable machine. Pressing the handle away from the chest while resisting torso rotation primarily trains the…

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Heel To Toe Walk

The heel-to-toe walk is a slow walking drill in which the heel of the front foot is placed directly in front of the toes of the back foot. It primarily develops balance, coordination, ankle and lower…

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Suitcase Carry

The suitcase carry is a loaded walking exercise performed while holding one dumbbell at your side. It primarily trains the core—especially the obliques—to resist side bending, while also working the…

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Arm Circles Dynamic Warmup

Dynamic warm-up arm circles are controlled circular movements of the straight arms performed while standing. They mobilize the shoulders and upper back while gently warming the surrounding muscles, s…

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Plyometric Lateral Hops

Plyometric lateral hops are explosive side-to-side jumps performed over a line or a small clear marker. They primarily train the quadriceps, calves, and glutes while developing lateral power, coordin…

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Tempo Run

A tempo run is a continuous run performed at a comfortably hard, controlled pace, typically after an easy warm-up. It develops aerobic endurance, running economy, and the ability to sustain a faster…

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Light Cycling

Light cycling is steady, low-intensity riding performed at a comfortable pace. It primarily develops cardiovascular fitness and uses the lower-body muscles, especially the quadriceps, glutes, hamstri…

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Bike Easy Warm-Up

Easy bike warm-up is gentle stationary cycling performed before a workout. It gradually raises heart rate, warms the leg muscles, and mobilizes the hips and knees. It supports readiness for training…

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Cycling Hard Interval

Hard interval cycling alternates demanding cycling efforts with easier recovery periods. It primarily develops cardiovascular fitness, leg endurance, and the ability to produce repeated high-intensit…

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Easy Recovery Cycling

Easy recovery cycling is a low-intensity ride performed at a relaxed, conversational effort. It promotes gentle cardiovascular activity and leg circulation while placing minimal training stress on th…

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Cooldown Easy Spin

A cooldown easy spin is a low-intensity ride on a stationary bike performed after harder exercise. It keeps the legs moving comfortably while gradually lowering cardiovascular effort and supporting a…

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Rowing Steady

Steady-state rowing is continuous rowing-machine exercise performed at a comfortable, sustainable pace. It primarily develops cardiovascular endurance while involving the legs, glutes, back, arms, an…

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Steady Jump Rope

Steady jump rope is continuous rope jumping performed at a comfortable, sustainable rhythm. It primarily develops cardiovascular endurance, coordination, and lower-leg endurance, while also involving…

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Assisted Pull-Up

The assisted pull-up uses a pull-up assistance machine to reduce the amount of body weight lifted. It primarily trains the latissimus dorsi and upper back, with substantial involvement from the bicep…

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Lizard Stretch

The Lizard Stretch is a low lunge hip-opening stretch performed with the hands on the floor or a stable support. It mainly lengthens the hip flexors, inner thighs, and glutes while requiring gentle c…

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Spoto Press

The barbell Spoto press is a bench press variation in which the bar pauses just above the chest without resting on it. It primarily trains the chest, triceps, and shoulders while reinforcing bar cont…

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Slingshot Bench Press

The Slingshot Bench Press is a barbell bench press performed with an elastic Slingshot device around the upper arms, which provides assistance near the bottom of the lift. It primarily trains the che…

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Two-Count Pause Bench Press

The two-count pause bench press is a barbell bench press in which the bar is held motionless on the chest for two full counts before pressing. It primarily trains the chest, triceps, and front should…

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Single-Leg Balance Hold Left

Single-Leg Balance Hold Left is a static balance exercise performed while standing on the left leg. It primarily challenges the left glutes and leg stabilizers, while engaging the core and lower leg…

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Hip Hinge With Dowel Bodyweight

The bodyweight hip hinge with a dowel teaches the foundational movement of bending at the hips while maintaining a neutral spine. The dowel provides feedback for head, upper-back, and pelvic alignmen…

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Band Scapular Retraction Row

The band scapular retraction row is a controlled pulling exercise that emphasizes drawing the shoulder blades back while using a resistance band. It primarily trains the upper back, including the mid…

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Steady-State Cycling

Steady-state cycling is continuous cycling performed at a consistent, sustainable pace. It primarily develops cardiovascular endurance while using the lower-body muscles, especially the quadriceps, h…

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Rowing Intervals Hard

Hard rowing intervals alternate demanding rowing efforts with easier recovery periods on a rowing machine. They primarily develop cardiovascular fitness while strongly involving the legs, glutes, bac…

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High-Intensity Interval Run

High-Intensity Interval Running alternates short, hard running efforts with easier recovery periods. It primarily develops cardiovascular fitness, speed, and running endurance while also challenging…

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