Exercise Library
Build your personal catalog of movements.
Slider Leg Curl
Lie on your back with heels on sliders (or towels on a smooth floor), knees slightly bent, hips and glutes engaged so the body forms a straight line. Bridge the hips up, then slide your heels away until your legs are nearly straight while keeping hips high. Curl your heels back toward your hips without letting the hips sag. Move slowly, especially on the way out. Easier version: bend knees more or work one leg at a time against a wall anchor.
How to do itNordic Hamstring Curl
Kneel on a soft pad with your ankles anchored under a partner, loaded barbell, or bench. Keep hips extended (in line with shoulders and knees) and torso upright. Lower your whole body forward as slowly as you can control, hands ready to catch you. Push off your hands and pull back up with your hamstrings. Reduce range (start at 45 degrees) or use a band for assistance until you can control a slow full-range lower.
How to do itStep-Up
Stand facing a knee-height box holding dumbbells at your sides. Place one foot fully on the box, keep your torso upright, and drive through that leg to stand fully on top without pushing off the trailing foot. Lower under control. Keep the working knee tracking over the foot and avoid pushing off the back leg for momentum. Alternate legs per set or complete all reps per side.
How to do itMedicine-Ball Rotational Throw
Stand a few feet from a sturdy wall, holding a light medicine ball at chest height, angled side-on. Rotate away from the wall to load the trunk and hips, then throw explosively across your body by rotating the hips and trunk, pushing the ball into the wall. Catch or retrieve quickly and repeat with maximum intent. Keep the feet planted and rotate through the hips, not just the arms. Use a light ball and throw for speed, not weight.
How to do itSingle-Leg Romanian Deadlift
Stand on one leg holding a dumbbell in the opposite hand. Soften the standing knee slightly, then hinge at the hips as the free leg swings back, keeping the back flat and hips square. Reach the weight toward the floor until you feel a hamstring stretch and the torso is near parallel to the ground, then drive the hips forward to stand. Move slowly and keep the hips level. Start with bodyweight or a light load to master balance.
How to do itPower Clean
Set up like a deadlift — bar over midfoot, flat back, shoulders over the bar. Explosively extend hips, knees, and ankles while shrugging and pulling the bar close to the body, then whip your elbows under to catch it on your front delts in a quarter squat. Stand up tall and reset. Work in low-rep sets (3-5 reps) with full recovery and light-to-moderate loads while learning. IMPORTANT: This is a technical Olympic lift — learn it from a qualified coach and only load it up after you've demonstrated solid, consistent technique with an empty bar and light weight.
How to do itHang Power Clean
Start standing with the bar at arm's length over mid-thigh (hang position), slight knee bend, flat back. Dip a few inches, then explode upward — extend hips, knees, and ankles hard while shrugging — and catch the bar on your front delts in a quarter squat. Keep the bar tracking close to your body the whole way. 3-5 sets of 2-5 reps with full rest between sets. IMPORTANT: This is a technical Olympic lift — learn it from a qualified coach and master the movement with light loads before adding weight.
How to do itClean Pull
From the floor or hang position, pull the bar exactly as you would in a power clean — explode through the hips, drive the heels, and finish tall with the bar brushing your thighs — but stop there instead of catching it. Control the bar back down and reset. 3-4 sets of 3-5 reps at moderate-to-heavy loads with full recovery. Focus on maximal bar speed, not load. Still practice with a coach's eye first — the positions carry over from the clean.
How to do itMachine Incline Chest Press
Adjust the seat so the handles line up with your upper chest. Press until your arms extend without locking out, then lower under control to a deep stretch. 3-4 sets of 8-12 reps.
How to do itInverted Row
Set a bar at hip height, hang beneath it with straight body line and heels on the floor. Pull your chest to the bar keeping your body rigid, then lower with control. 3 sets of 8-15 reps.
How to do itMachine Rear Delt Fly
Set the seat so the handles line up with shoulder height and sit facing the pad. Sweep the handles back and out until your arms form a wide arc, squeeze, then return slowly. 3 sets of 12-15 reps.
How to do itCable Pull-Through
Set the pulley low and step away, hinging to pass the rope between your legs. Drive your hips forward to stand tall, squeezing your glutes hard, then hinge back to a stretch. 3 sets of 12-15 reps.
How to do itSled Push
Load the sled, lean in at about 45 degrees, and drive with short powerful steps keeping your feet low. Push for 20-40 meters per set, walking back to rest. 3-5 sets.
How to do itSeated Hip Abduction
Sit with the pads against the outside of your knees and lean forward slightly. Press your knees out against the pads until your legs open wide, pause, then return slowly. 3 sets of 12-15 reps.
How to do itShadow Boxing
Adopt a staggered stance with hands up, throw quick punches while staying light on your feet and rotating your hips. Move continuously for 3 minutes, rest 1, repeat 3-5 rounds.
How to do itReverse Hyperextension
Lie face-down on the pad with your legs hanging through the swing. Swing your legs up and back until your body forms a straight line, squeeze your glutes, then lower slowly. 3 sets of 12-15 reps.
How to do itFarmer's Carry
Pick up a heavy dumbbell in each hand, stand tall with your ribs down, and walk with quick short steps keeping your shoulders back. Carry for 30-60 seconds per set, 3-5 rounds.
How to do itBarbell Bent-Over Row
Hinge to roughly 45 degrees with a flat back and the bar hanging at arm's length. Row the bar to your lower ribs, squeeze your shoulder blades, then lower under control. 3-4 sets of 6-10 reps.
How to do itRenegade Row
Set up in a plank with a dumbbell in each hand, feet wide for stability. Row one dumbbell to your hip without rotating your hips, lower it, then row the other side. 3 sets of 8-10 reps per arm.
How to do itAssault Bike Intervals
Pedal easy for 60 seconds, then sprint all-out for 20-30 seconds with arms and legs driving together. Repeat for 8-10 rounds, cooling down easy at the end.
How to do itDumbbell Pullover
Lie across a bench with shoulders supported, holding one dumbbell overhead in both hands. Lower it in an arc behind your head until you feel a lat stretch, then pull it back over your chest. 3 sets of 10-12 reps.
How to do itSide Plank
Lie on your side with your elbow under your shoulder and feet stacked. Lift your hips until your body forms a straight line and hold, keeping your top shoulder back. Hold 30-45 seconds per side, 3 rounds.
How to do itDecline Sit-Up
Hook your feet under the pads and lie back on a decline bench. Sit up until your torso approaches vertical, then lower slowly without arching your back. 3 sets of 10-15 reps.
How to do itV-Up
Lie flat with arms extended overhead and legs straight. In one motion, lift your legs and torso to touch your toes in a V, then lower both slowly without touching down. 3 sets of 8-15 reps.
How to do itAssisted Pull-Up
Kneel or stand on the platform and select an assist level that lets you do clean reps. Pull your chin over the handles with your chest tall, then lower fully. 3-4 sets of 8-12 reps.
How to do itMachine Triceps Extension
Adjust the seat so the handles sit at chest height and tuck your elbows against the pads. Extend until your arms are straight, pause, then return to a full stretch. 3 sets of 10-15 reps.
How to do itSingle-Leg Press
Place one foot high on the platform and the other on the floor. Lower until your working leg reaches a deep knee bend, then press up without locking out. 3 sets of 10-12 reps per leg.
How to do itDumbbell Floor Press
Sit on the floor with dumbbells on your thighs, then roll back and kick them into position. Press up until arms extend, lower until your triceps lightly touch the floor, and press again. 3 sets of 8-12 reps.
How to do itSpider Curl
Lie chest-down on an incline bench with arms hanging straight down. Curl the dumbbells up until your forearms touch your biceps, squeeze, then lower slowly. 3 sets of 10-15 reps.
How to do itBayesian Cable Curl
Set the pulley low behind you and step forward so your arm trails behind your torso. Curl the handle up without letting the elbow drift forward, then resist the stretch on the way down. 3 sets of 10-12 reps per arm.
How to do itBarbell Shrug
Hold a barbell at arm's length with a flat back and proud chest. Shrug your shoulders straight up toward your ears without bending your elbows, pause, then lower slowly. 3-4 sets of 10-15 reps.
How to do itLandmine Press
Wedged the bar in a corner or landmine attachment, hold the sleeve at shoulder height. Press up and forward on a slight diagonal until your arm extends, then lower under control. 3 sets of 8-12 reps per arm.
How to do itCable Rope Overhead Extension
Set the pulley low, face away from it, and hold the rope overhead behind your head. Extend your arms until they're straight overhead, spread the rope slightly, then lower to a deep stretch. 3 sets of 10-15 reps.
How to do itHanging Knee Raise
Hang from a bar with shoulders active. Raise your knees toward your chest without swinging, curling your pelvis up at the top, then lower with control. 3 sets of 10-15 reps.
How to do itElliptical
Step on, keep a tall posture, and settle into a steady pace at a conversational effort. Hold for 20-40 minutes, adjusting resistance so your breathing stays controlled.
How to do itLow-To-High Cable Fly
Set both pulleys at the lowest setting and step forward between them. Sweep the handles up and together to eye level with a slight elbow bend, squeeze briefly, and lower slowly. 3 sets of 12-15 reps.
How to do itEZ-Bar Curl
Grip the EZ bar on the angled sections with elbows pinned at your sides. Curl the bar to shoulder height without swinging, squeeze at the top, and lower for 2-3 seconds. 3-4 sets of 8-12 reps.
How to do itBulgarian Split Squat
Hold dumbbells at your sides and place your rear foot on a bench behind you. Lower until your front thigh reaches parallel, keeping your torso tall, then drive through the front foot. 3 sets of 8-12 reps per leg.
How to do itBall Slam
Stand tall holding a slam ball, rise onto your toes and extend it overhead. Slam it into the floor as hard as possible, then catch or pick it up and repeat. 3 sets of 10-15 reps.
How to do itSki Erg Intervals
After a 2-minute easy warm-up, pull hard for 30 seconds driving down with your core, then paddle easy for 60 seconds. Repeat for 8-10 intervals.
How to do itIncline Dumbbell Fly
Lie back on an incline bench with dumbbells above your chest, palms facing in and a slight elbow bend. Lower in a wide arc until you feel a deep stretch, then hug the weights back together. 3 sets of 10-15 reps.
How to do itWeighted Push-Up
Assume a plank with hands slightly wider than shoulders, core braced. Lower until your chest nearly touches the floor, then press up powerfully without letting hips sag. 3 sets of 8-15 reps.
How to do itT-Bar Row
Stand over the bar with a neutral spine and chest tall. Row the handles to your torso, drive your elbows back, and lower slowly without rounding. 3-4 sets of 8-12 reps.
How to do itTriceps Kickback
Hinge forward with a flat back and elbows pinned beside your ribs. Extend the dumbbells back until your arms are straight, squeeze the triceps hard, then lower with control. 3 sets of 12-15 reps.
How to do itHigh Knees
Stand tall and run in place, driving your knees to hip height with quick contacts and pumping your arms. Go hard for 20-30 seconds, rest 30, repeat 5-8 rounds.
How to do itIncline Barbell Bench Press
Set the bench at 30-45 degrees, eyes under the bar, shoulder blades pinned back and down. Lower the bar to your upper chest, then press up and slightly back. 3-4 sets of 6-10 reps.
How to do itOne-Arm Cable Row
Set the pulley low, brace with your free hand, and keep your torso square. Pull the handle to your hip, squeeze the lat hard for a beat, and let it stretch back out. 3 sets of 10-12 reps per arm.
How to do itBench Dip
Place your hands on a bench behind you with legs extended forward. Lower until your elbows reach about 90 degrees, then press back up without shrugging. 3 sets of 10-15 reps.
How to do itDumbbell Split Squat
Hold dumbbells at your sides and take a long split stance. Lower your back knee toward the floor with your torso upright, then press through your front foot to stand. 3 sets of 8-12 reps per leg.
How to do itCable Woodchopper
Set the pulley at shoulder height and stand side-on with arms straight. Pull the handle across your body to the opposite hip while rotating your hips and shoulders together, then return slowly. 3 sets of 10-12 reps per side.
How to do itUpright Row
Hold a barbell at hip level with hands just inside shoulder width. Pull it up your body to lower-chest height keeping elbows above the hands, then lower slowly. 3 sets of 10-12 reps.
How to do itDiamond Push-Up
Set up in a plank with hands under your chest, thumbs nearly touching. Lower with elbows brushing your ribs, then press up while keeping your body rigid. 3 sets of 8-15 reps.
How to do itBarbell Overhead Press
Stand with feet hip-width, bar at your collarbone, and elbows slightly in front. Brace hard and press the bar overhead until it stacks over your mid-foot, then lower to the chin. 3-4 sets of 6-10 reps.
How to do itIncline Dumbbell Curl
Lie chest-down on an incline bench with dumbbells hanging beneath you. Curl the weights up without letting your elbows drift forward, then lower to a full stretch. 3 sets of 10-12 reps.
How to do itPush Press
Hold the bar at your collarbone, dip a few inches by bending your knees, then explosively drive up and press the bar overhead as your legs extend. Lower under control. 3-4 sets of 5-8 reps.
How to do itMachine Lateral Raise
Adjust the seat so your shoulders line up with the machine's pivot. Press your forearms against the pads outward until your arms reach shoulder height, and return slowly. 3 sets of 12-15 reps.
How to do itMachine Shoulder Press
Adjust the seat so the handles sit at shoulder height. Press up without locking out, then lower until your upper arms reach parallel. 3-4 sets of 8-12 reps.
How to do itPendulum Squat
Step onto the platform with feet hip-width. Lower slowly until deep knee flexion, keeping your back against the pad, then press back up without locking out. 3-4 sets of 10-12 reps.
How to do itCable Rear Delt Fly
Set two pulleys at shoulder height and stand between them, grabbing the opposite handles. Pull back and out with a slight elbow bend until your arms form a wide arc, then return slowly. 3 sets of 12-15 reps.
How to do itLying Leg Curl
Lie face down, press your hips into the pad, and curl the roller pad toward your glutes without letting them lift. Control the way down for 2-3 seconds. 3 sets of 10-15 reps.
How to do itCable Curl
Set the pulley to the lowest setting, grip the handle with your palm up, and curl toward your shoulder without letting your elbow drift forward. Lower for 2-3 seconds. 3 sets of 10-15 reps.
How to do itCable Lateral Raise
Set the pulley to the lowest setting and stand beside it. With a slight elbow bend, raise the handle out to shoulder height, then lower slowly. 3 sets of 12-15 reps per arm.
How to do itSeated Dumbbell Shoulder Press
Sit tall against the backrest with dumbbells at shoulder height, palms forward. Press up until arms extend without locking, then lower under control. 3-4 sets of 8-12 reps.
How to do itMachine Crunch
Adjust the seat so the pad rests on your upper chest. Crunch down against the weight, exhaling hard, then let the weight slowly return you to a full stretch. 3 sets of 12-15 reps.
How to do itHack Squat
Position shoulders under the pads, feet shoulder-width on the platform. Lower under control until thighs reach parallel, then drive through your whole foot. 3-4 sets of 8-12 reps.
How to do itBack Extension
Position the pad at your hip creel, cross your arms over your chest, and hinge up until your body forms a straight line. Squeeze your glutes at the top, lower slowly. 3 sets of 10-12 reps.
How to do itPec Deck
Adjust the seat so the handles line up with your chest. Bring the handles together in a wide arc with a slight elbow bend, squeeze, and return slowly. 3 sets of 12-15 reps.
How to do itSeated Calf Raise
Sit with the balls of your feet on the platform and the pad on your thighs. Drop your heels to a deep stretch, then press up onto your toes and pause at the top. 3-4 sets of 12-15 reps.
How to do itHammer Curl
Hold dumbbells at your sides with a neutral (thumbs-up) grip. Curl both up without rotating the wrists, squeeze at the top, and lower slowly. Keep your elbows pinned to your sides.
How to do itSeated Leg Curl
Sit with the pad just above your heels. Curl your heels down and under the seat, squeezing the hamstrings, then return slowly to a full stretch. Keep your hips planted.
How to do itHip Thrust
Set your upper back on a bench with a barbell over your hips. Drive your hips up until your body is level, squeezing the glutes hard at the top, then lower. Tuck your chin toward your chest.
How to do itTurkish Get-Up
Lying under a kettlebell locked out overhead, move to your elbow, then hand, into a hip bridge, then kneel and stand — all while the weight stays overhead. Reverse the steps back to the floor. Move slowly and deliberately.
How to do itStair Climber
Step at a steady pace with an upright posture, using the rails only for balance. Take full steps, don't let your heels hang off, and keep a rhythm you could hold for 10+ minutes.
How to do itOverhead Triceps Extension
Hold one dumbbell overhead with both hands. Lower it behind your head by bending only the elbows, feeling a deep triceps stretch, then press back to lockout. Keep your ribs from flaring.
How to do itMountain Climbers
From a strong plank with hands under shoulders, drive your knees toward your chest one at a time at speed. Keep your hips level and low — don't let your butt bounce upward.
How to do itGoblet Squat
Hold a kettlebell at your chest like a goblet. Squat between your knees with your chest tall, until your elbows brush the inside of your thighs, then stand tall. Great for learning squat form.
How to do itBurpee
From standing, drop your hands to the floor and kick your legs back into a plank. Perform a push-up, jump your feet back in, and explode into a jump overhead. Pace yourself.
How to do itSeated Cable Row
Sit tall with a slight knee bend and pull the handle to your stomach, driving elbows past your torso. Squeeze the mid-back, then let the handle return until you feel a stretch. Avoid rocking your body.
How to do itStraight-Arm Pulldown
Stand facing a high pulley with arms nearly straight. Sweep the bar down to your thighs in an arc, keeping elbows locked softly, then let it rise back until you feel the lats stretch.
How to do itFront Squat
Rack the bar across your front delts with elbows high. Squat down keeping your torso as upright as possible, then drive up through your whole foot. Mobility matters more than weight here.
How to do itRussian Twist
Sit with your knees bent, lean back about 45°, and hold weight at your chest. Rotate your torso to tap the weight beside each hip, keeping your chest up. Move from the ribs, not the arms.
How to do itDead Bug
Lie on your back with arms and knees up. Slowly extend the opposite arm and leg toward the floor while keeping your lower back pressed down, then return and switch sides.
How to do itMachine Chest Press
Adjust the seat so the handles line up with mid-chest. Press the handles forward to full extension without hard-locking your elbows, then lower under control. Keep your back against the pad.
How to do itAb Wheel Rollout
Kneel with the wheel under your shoulders and a flat back. Roll forward as far as you can control without your hips sagging, then pull back with your abs. Start with small ranges.
How to do itChest Dip
Support yourself on parallel bars and lean your torso forward. Lower until your shoulders dip below your elbows, then press up, driving through the chest. Keep your legs crossed behind you.
How to do itKettlebell Swing
Hinge back like a deadlift so the bell loads behind your hips, then snap your hips forward to swing it to chest height. The arms are just ropes — power comes from the hips. Let the bell fall and repeat.
How to do itThruster
Hold a barbell on your front shoulders and squat down. Drive up out of the squat and use that momentum to press the bar overhead in one fluid motion. Lock out, then lower back to the shoulders.
How to do itDecline Barbell Bench Press
Set the bench to a 15–30° decline. Lower the bar to your lower chest with elbows tucked about 45°, then press up and slightly back. Keep your feet planted and avoid bouncing the bar off your chest.
How to do itDeadlift
Set up with the bar over your mid-foot, hips high, and a flat back. Brace hard, drive the floor away, and drag the bar up your legs until you're standing tall. Push the hips back to lower under control.
How to do itSkull Crusher
Lie back holding an EZ bar over your chest. Bend only at the elbows to lower the bar toward your forehead, then extend back up. Keep your upper arms vertical and still.
How to do itRowing Machine
Drive with your legs first, then lean back slightly and pull the handle to your ribs. Reverse the order on the way back: arms, torso, legs. Keep your stroke long and steady, and don't hunch.
How to do itDumbbell Front Raise
Stand tall and raise one or both dumbbells straight in front to shoulder height, keeping elbows softly bent. Pause briefly at the top, then lower with control. Don't swing your torso.
How to do itStanding Calf Raise
Place the balls of your feet on the platform with the pad on your shoulders. Lower your heels for a deep stretch, then press up onto your toes and squeeze at the top. Control the tempo.
How to do itArnold Press
Start seated with dumbbells at shoulder height, palms facing you. Rotate your palms outward as you press overhead, then reverse the rotation on the way down. Move smoothly — no jerking.
How to do itRear Delt Fly
Hinge forward with a flat back and let the dumbbells hang. Raise them out to the sides with a slight elbow bend, leading with your elbows, then lower slowly. Go light — this one is all about control.
How to do itSumo Deadlift
Take a wide stance with toes slightly out and grip the bar inside your knees. Keeping your chest tall, drive your hips forward to stand, then push your hips back to lower under control.
How to do itChest-Supported Row
Set the pad at chest height so you can't cheat with body English. Pull the handles toward your lower ribs and squeeze your shoulder blades together for a second before returning slowly.
How to do itFace Pull
Set a rope at upper-chest height and pull it toward your face, splitting your hands beside your ears with elbows high. Squeeze the rear delts, then return slowly. Keep your torso still.
How to do itConcentration Curl
Sit on a bench, brace your elbow against your inner thigh, and curl the dumbbell to your shoulder. Squeeze the biceps hard at the top, then lower slowly. One arm at a time.
How to do itCable Crossover
Set pulleys above head height and step forward. With a slight forward lean, sweep the handles down and together in front of your hips, squeezing your chest. Return slowly to feel the stretch.
How to do itClose-Grip Bench Press
Grip the bar about shoulder-width. Lower to your lower chest with elbows tucked close to your body, then press up hard, focusing on the triceps. Same body position as a normal bench.
How to do itDumbbell Fly
Lie on a flat bench with dumbbells pressed above your chest, palms facing each other. With a soft elbow bend, lower the weights out wide until you feel a chest stretch, then hug them back together.
How to do itSingle-Arm Dumbbell Row
Brace one hand on a bench with a flat back and let the dumbbell hang. Row it to your lower ribs, squeezing the shoulder blade at the top, then lower slowly without twisting your torso.
How to do itLeg Extension
Adjust the pad so it sits on your lower shin. Extend your knees to lift the weight, squeeze the quads hard at the top, then lower slowly. Avoid swinging momentum.
How to do itTreadmill Intervals
Alternate 1–2 minutes of hard running with equal or longer easy recovery periods. Warm up at least 5 minutes first and cool down after. Hold your form as you fatigue — don't slump.
How to do itPreacher Curl
Rest your upper arms on a preacher bench and let the dumbbell hang. Curl up until your forearm is vertical, then lower all the way to full extension. The pad prevents cheating.
How to do itBicycle Crunch
Lie back with hands behind your head and knees up. Bring the opposite elbow toward the opposite knee as you extend the other leg, alternating in a smooth pedaling motion. Don't pull on your neck.
How to do itJump Rope
Elbows in, wrists doing the work. Jump barely off the ground — an inch is enough — and turn the rope smoothly. Land softly on the balls of your feet and breathe steadily.
How to do itTriceps Pushdown
Push cable rope/bar down to full extension, keep elbows tucked. Return slowly.
How to do itPush-Up
Hands shoulder-width, lower chest to floor, push back up. Keep core tight and body straight.
How to do itHanging Leg Raise
Hang from bar, raise legs to parallel or higher with control, avoid swinging.
How to do itBarbell Curl
Curl bar with elbows pinned to sides, squeeze biceps at top, lower with control.
How to do itRomanian Deadlift
Hinge at hips with soft knees, lower bar along legs feeling hamstring stretch, drive hips forward to stand.
How to do itLeg Press
Feet shoulder-width on platform, lower until knees ~90°, press through heels. Don't lock knees.
How to do itPull-Up
Hang from bar, pull chest to bar, lower with control. Engage lats, avoid swinging.
How to do itLateral Raise
Raise dumbbells out to sides to shoulder height with slight bend. Lower slowly.
How to do itIncline Dumbbell Press
Set bench to 30-45°. Press dumbbells up and slightly together, lower with control to chest.
How to do itCable Crunch
Kneel facing cable, crunch ribs toward hips, squeeze abs, return slowly.
How to do itLat Pulldown
Pull bar to upper chest, squeeze lats, return slowly. Avoid leaning back excessively.
How to do itBarbell Back Squat
Bar on upper back, descend to below parallel, drive up through heels. Brace core throughout.
How to do itPlank
Forearms on ground, body straight line, hold tight core. Don't let hips sag.
How to do itBarbell Bench Press
Lie flat, grip slightly wider than shoulder-width, lower bar to mid-chest, press up explosively. Keep shoulder blades retracted.
How to do it