Exercise library

Hip Circles

Hip circles are a controlled mobility exercise in which the hips move through a comfortable circular range of motion. They warm up and mobilize the hip joints while engaging the glutes, core, and mus…

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Shoulder Dislocates

Band shoulder dislocates are a shoulder-mobility drill in which a light resistance band travels from the front of the body, overhead, and behind the body with straight arms. They mobilize the shoulde…

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Thoracic Rotation

Thoracic rotation is a bodyweight mobility exercise that gently rotates the upper back while keeping the hips relatively stable. It primarily improves mobility through the thoracic spine and supports…

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German Dip

The German dip is a bodyweight dip variation performed on parallel bars with the arms positioned behind the body. It primarily trains the triceps and shoulders while requiring controlled shoulder mob…

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German Hang

The German hang is an advanced gymnastic hang, usually performed on rings, with the body hanging below the hands while the shoulders are extended behind the torso. It develops shoulder extension mobi…

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Arm Crossover Stretch

The arm crossover stretch is a static upper-body stretch performed by drawing one straight arm across the chest and gently supporting it with the other arm. It primarily targets the rear shoulder and…

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Bodyweight Good Morning

The bodyweight good morning is a standing hip-hinge exercise performed without external load. It primarily trains the hamstrings and glutes while teaching controlled hip movement and trunk positionin…

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Happy Baby Pose

Happy Baby Pose is a supine yoga stretch in which you hold the feet or lower legs while drawing the knees toward the outside of the torso. It gently mobilizes the hips and stretches the inner thighs,…

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Hip Airplane

The hip airplane is a single-leg hip-hinge balance exercise in which the pelvis slowly rotates open and closed while the torso stays controlled. It primarily trains the glutes, especially the hip sta…

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Wall Angel

The wall angel is a posture and shoulder-mobility exercise performed with the back against a wall while the arms move through an overhead arc. It primarily trains shoulder control, upper-back engagem…

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Band External Rotation

Resistance Band External Rotation is a shoulder-stability exercise performed by rotating the forearm outward against an anchored elastic band while keeping the upper arm close to the torso. It primar…

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Shoulder Tap

The plank shoulder tap is a bodyweight core exercise performed from a high-plank position while alternately touching the opposite shoulder. It primarily trains the abs to resist rotation, with meanin…

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Side Lunge Stretch

The side lunge stretch is a bodyweight movement that opens the inner thighs and hips by shifting into a lateral lunge position. It primarily targets the upper legs, especially the adductors, while th…

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Shuttle Run

The shuttle run is a conditioning drill in which you run repeatedly between two markers, changing direction at each end. It primarily develops cardiovascular fitness, acceleration, deceleration, agil…

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Bounding

Bounding is a plyometric running drill that uses powerful, exaggerated strides with a brief flight phase between steps. It primarily develops the quadriceps, glutes, calves, coordination, and running…

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Deficit Push Up

The deficit push-up is a push-up performed with the hands on stable raised supports, allowing the chest to travel below hand level. It primarily trains the chest, triceps, and shoulders through a lar…

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Body Pump

BodyPump is a group barbell workout that combines high-repetition strength exercises for the major muscle groups. It commonly uses light-to-moderate loads and structured music-driven tracks to build…

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Prone Y Raise

The prone Y raise is a bodyweight shoulder and upper-back exercise performed lying face down while lifting the arms in a Y shape. It emphasizes the lower and middle trapezius, rear shoulders, and mus…

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Sit-to-Stand

The sit-to-stand is a functional bodyweight exercise in which you rise from a chair and sit back down with control. It primarily trains the quadriceps and glutes while also developing balance, leg st…

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Ballet Stretches

Ballet stretches are controlled flexibility exercises based on positions commonly used in ballet. They primarily develop hip, hamstring, quadriceps, calf, and inner-thigh mobility while encouraging u…

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Skin the Cat

Skin the Cat is a calisthenics movement performed from a hang on a pull-up bar, rotating the body backward through an inverted position and into a controlled shoulder extension. It develops shoulder…

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