Exercise Database

873 exercises with step-by-step instructions, muscles worked, and form guides. Click any exercise to learn more.

Strength

581

beginnerabdominals

Ab Crunch Machine

intermediateabdominals

intermediateabdominals

Advanced Kettlebell Windmill

intermediateabdominals

beginnerabdominals

Alternate Hammer Curl

Alternate Heel Touchers

beginnerabdominals

Alternate Incline Dumbbell Curl

Alternating Cable Shoulder Press

beginnershoulders

Alternating Deltoid Raise

beginnershoulders

Alternating Floor Press

Alternating Hang Clean

intermediatehamstrings

Alternating Kettlebell Press

intermediateshoulders

Alternating Kettlebell Row

intermediatemiddle back

Alternating Renegade Row

expertmiddle back

Anti-Gravity Press

beginnershoulders

Arnold Dumbbell Press

intermediateshoulders

Around The Worlds

intermediatechest

Back Flyes - With Bands

beginnershoulders

beginnerhamstrings

Band Assisted Pull-Up

Band Hip Adductions

beginneradductors

Band Pull Apart

beginnershoulders

Band Skull Crusher

beginnertriceps

Barbell Ab Rollout

intermediateabdominals

Barbell Ab Rollout - On Knees

expertabdominals

Barbell Bench Press - Medium Grip

Barbell Curls Lying Against An Incline

Barbell Deadlift

intermediatelower back

Barbell Full Squat

intermediatequadriceps

Barbell Guillotine Bench Press

intermediatechest

Barbell Hack Squat

intermediatequadriceps

Barbell Incline Bench Press - Medium Grip

Barbell Incline Shoulder Raise

beginnershoulders

intermediatequadriceps

Barbell Rear Delt Row

beginnershoulders

Barbell Rollout from Bench

intermediateabdominals

Barbell Seated Calf Raise

Barbell Shoulder Press

intermediateshoulders

Barbell Shrug Behind The Back

Barbell Side Bend

beginnerabdominals

Barbell Side Split Squat

beginnerquadriceps

beginnerquadriceps

Barbell Squat To A Bench

expertquadriceps

Barbell Step Ups

intermediatequadriceps

Barbell Walking Lunge

beginnerquadriceps

beginnershoulders

beginnertriceps

Bench Press - With Bands

Bent Over Barbell Row

beginnermiddle back

Bent Over Dumbbell Rear Delt Raise With Head On Bench

beginnershoulders

Bent Over Low-Pulley Side Lateral

beginnershoulders

Bent Over One-Arm Long Bar Row

beginnermiddle back

Bent Over Two-Arm Long Bar Row

intermediatemiddle back

Bent Over Two-Dumbbell Row

beginnermiddle back

Bent Over Two-Dumbbell Row With Palms In

beginnermiddle back

expertabdominals

Bent-Arm Barbell Pullover

intermediatelats

Bent-Arm Dumbbell Pullover

intermediatechest

Bent-Knee Hip Raise

beginnerabdominals

Body Tricep Press

beginnertriceps

intermediatetriceps

Bodyweight Flyes

intermediatechest

Bodyweight Mid Row

intermediatemiddle back

Bodyweight Squat

beginnerquadriceps

Bodyweight Walking Lunge

beginnerquadriceps

Bosu Ball Cable Crunch With Side Bends

beginnerabdominals

beginnerabdominals

Bottoms-Up Clean From The Hang Position

intermediateforearms

Box Squat with Chains

expertquadriceps

Bradford/Rocky Presses

beginnershoulders

Butt Lift (Bridge)

beginnerabdominals

Cable Chest Press

Cable Crossover

beginnerabdominals

Cable Deadlifts

beginnerquadriceps

Cable Hammer Curls - Rope Attachment

Cable Hip Adduction

beginnerquadriceps

Cable Incline Pushdown

Cable Incline Triceps Extension

beginnertriceps

Cable Internal Rotation

beginnershoulders

Cable Iron Cross

Cable Judo Flip

beginnerabdominals

Cable Lying Triceps Extension

beginnertriceps

Cable One Arm Tricep Extension

beginnertriceps

Cable Preacher Curl

Cable Rear Delt Fly

beginnershoulders

Cable Reverse Crunch

beginnerabdominals

Cable Rope Overhead Triceps Extension

beginnertriceps

Cable Rope Rear-Delt Rows

beginnershoulders

Cable Russian Twists

beginnerabdominals

Cable Seated Crunch

beginnerabdominals

Cable Seated Lateral Raise

beginnershoulders

Cable Shoulder Press

beginnershoulders

Cable Wrist Curl

beginnerforearms

Calf Press On The Leg Press Machine

Calf Raise On A Dumbbell

intermediatecalves

Calf Raises - With Bands

Calf-Machine Shoulder Shrug

beginnershoulders

beginnerquadriceps

Clean and Press

intermediateshoulders

intermediatechest

Close-Grip Barbell Bench Press

beginnertriceps

Close-Grip Dumbbell Press

beginnertriceps

Close-Grip EZ Bar Curl

Close-Grip EZ-Bar Curl with Band

Close-Grip EZ-Bar Press

beginnertriceps

Close-Grip Front Lat Pulldown

Close-Grip Push-Up off of a Dumbbell

intermediatetriceps

Close-Grip Standing Barbell Curl

beginnerabdominals

Concentration Curls

Cross Body Hammer Curl

Cross Over - With Bands

Cross-Body Crunch

beginnerabdominals

Crunch - Hands Overhead

beginnerabdominals

Crunch - Legs On Exercise Ball

beginnerabdominals

beginnerabdominals

intermediateshoulders

beginnerabdominals

Decline Barbell Bench Press

Decline Close-Grip Bench To Skull Crusher

intermediatetriceps

intermediateabdominals

Decline Dumbbell Bench Press

Decline Dumbbell Flyes

Decline Dumbbell Triceps Extension

beginnertriceps

Decline EZ Bar Triceps Extension

beginnertriceps

Decline Oblique Crunch

beginnerabdominals

Decline Push-Up

Decline Reverse Crunch

beginnerabdominals

Decline Smith Press

beginnertriceps

Dips - Chest Version

intermediatechest

Dips - Triceps Version

beginnertriceps

Donkey Calf Raises

intermediatecalves

Double Kettlebell Alternating Hang Clean

intermediatehamstrings

Double Kettlebell Jerk

intermediateshoulders

Double Kettlebell Push Press

intermediateshoulders

Double Kettlebell Snatch

expertshoulders

Double Kettlebell Windmill

intermediateabdominals

Downward Facing Balance

intermediateglutes

intermediatebiceps

Dumbbell Alternate Bicep Curl

Dumbbell Bench Press

Dumbbell Bench Press with Neutral Grip

Dumbbell Bicep Curl

intermediatehamstrings

Dumbbell Incline Row

beginnermiddle back

Dumbbell Incline Shoulder Raise

beginnershoulders

Dumbbell Lunges

beginnerquadriceps

Dumbbell Lying One-Arm Rear Lateral Raise

intermediateshoulders

Dumbbell Lying Pronation

intermediateforearms

Dumbbell Lying Rear Lateral Raise

intermediateshoulders

Dumbbell Lying Supination

intermediateforearms

Dumbbell One-Arm Shoulder Press

intermediateshoulders

Dumbbell One-Arm Triceps Extension

intermediatetriceps

Dumbbell One-Arm Upright Row

intermediateshoulders

Dumbbell Prone Incline Curl

intermediatebiceps

beginnershoulders

Dumbbell Rear Lunge

intermediatequadriceps

Dumbbell Scaption

beginnershoulders

Dumbbell Seated One-Leg Calf Raise

Dumbbell Shoulder Press

intermediateshoulders

Dumbbell Side Bend

beginnerabdominals

beginnerquadriceps

Dumbbell Squat To A Bench

intermediatequadriceps

Dumbbell Step Ups

intermediatequadriceps

Dumbbell Tricep Extension -Pronated Grip

beginnertriceps

beginnerabdominals

Elevated Back Lunge

intermediatequadriceps

Elevated Cable Rows

intermediatelats

Exercise Ball Crunch

beginnerabdominals

Exercise Ball Pull-In

beginnerabdominals

Extended Range One-Arm Kettlebell Floor Press

External Rotation

beginnershoulders

External Rotation with Band

beginnershoulders

External Rotation with Cable

beginnershoulders

EZ-Bar Skullcrusher

beginnertriceps

intermediateshoulders

beginnerforearms

Flat Bench Cable Flyes

intermediatechest

Flat Bench Leg Pull-In

beginnerabdominals

Flat Bench Lying Leg Raise

beginnerabdominals

Flexor Incline Dumbbell Curls

Floor Glute-Ham Raise

intermediatehamstrings

Freehand Jump Squat

intermediatequadriceps

intermediateabdominals

Front Barbell Squat

expertquadriceps

Front Barbell Squat To A Bench

expertquadriceps

Front Cable Raise

beginnershoulders

Front Dumbbell Raise

beginnershoulders

Front Incline Dumbbell Raise

beginnershoulders

Front Plate Raise

intermediateshoulders

Front Raise And Pullover

Front Squat (Clean Grip)

intermediatequadriceps

Front Squats With Two Kettlebells

intermediatequadriceps

Front Two-Dumbbell Raise

beginnershoulders

Full Range-Of-Motion Lat Pulldown

intermediatelats

Gironda Sternum Chins

intermediatelats

beginnerquadriceps

Gorilla Chin/Crunch

intermediateabdominals

beginnerquadriceps

Hammer Grip Incline DB Bench Press

Handstand Push-Ups

expertshoulders

Hanging Leg Raise

expertabdominals

expertabdominals

High Cable Curls

intermediatebiceps

Hip Extension with Bands

Hip Flexion with Band

beginnerquadriceps

Hyperextensions (Back Extensions)

beginnerlower back

Hyperextensions With No Hyperextension Bench

intermediatelower back

Incline Barbell Triceps Extension

intermediatetriceps

Incline Bench Pull

beginnermiddle back

Incline Cable Chest Press

Incline Cable Flye

intermediatechest

Incline Dumbbell Bench With Palms Facing In

Incline Dumbbell Curl

Incline Dumbbell Flyes

Incline Dumbbell Flyes - With A Twist

Incline Dumbbell Press

Incline Hammer Curls

Incline Inner Biceps Curl

Incline Push-Up

Incline Push-Up Close-Grip

beginnertriceps

Incline Push-Up Medium

Incline Push-Up Reverse Grip

Incline Push-Up Wide

Internal Rotation with Band

beginnershoulders

beginnermiddle back

Inverted Row with Straps

beginnermiddle back

intermediateshoulders

Isometric Neck Exercise - Front And Back

Isometric Neck Exercise - Sides

Isometric Wipers

Jackknife Sit-Up

beginnerabdominals

beginnerabdominals

Jefferson Squats

intermediatequadriceps

beginnertriceps

Kettlebell Arnold Press

intermediateshoulders

Kettlebell Dead Clean

intermediatehamstrings

Kettlebell Figure 8

intermediateabdominals

Kettlebell Hang Clean

intermediatehamstrings

Kettlebell One-Legged Deadlift

intermediatehamstrings

Kettlebell Pass Between The Legs

intermediateabdominals

Kettlebell Pirate Ships

beginnershoulders

Kettlebell Pistol Squat

expertquadriceps

Kettlebell Seated Press

intermediateshoulders

Kettlebell Seesaw Press

intermediateshoulders

Kettlebell Sumo High Pull

intermediatetraps

Kettlebell Thruster

intermediateshoulders

Kettlebell Turkish Get-Up (Lunge style)

intermediateshoulders

Kettlebell Turkish Get-Up (Squat style)

intermediateshoulders

Kettlebell Windmill

intermediateabdominals

Kipping Muscle Up

intermediatelats

Knee/Hip Raise On Parallel Bars

beginnerabdominals

Kneeling Cable Crunch With Alternating Oblique Twists

beginnerabdominals

Kneeling Cable Triceps Extension

intermediatetriceps

Kneeling High Pulley Row

Kneeling Single-Arm High Pulley Row

beginnerabdominals

Landmine Linear Jammer

intermediateshoulders

Lateral Raise - With Bands

beginnershoulders

beginnerquadriceps

beginnerquadriceps

beginnerabdominals

Leg-Over Floor Press

intermediatechest

Leverage Chest Press

Leverage Deadlift

beginnerquadriceps

Leverage Decline Chest Press

Leverage High Row

beginnermiddle back

Leverage Incline Chest Press

Leverage Iso Row

Leverage Shoulder Press

beginnershoulders

intermediatelats

Low Cable Crossover

Low Cable Triceps Extension

beginnertriceps

Low Pulley Row To Neck

beginnershoulders

Lunge Pass Through

intermediatehamstrings

intermediatequadriceps

Lying Cable Curl

intermediatebiceps

Lying Cambered Barbell Row

beginnermiddle back

Lying Close-Grip Bar Curl On High Pulley

Lying Close-Grip Barbell Triceps Extension Behind The Head

intermediatetriceps

Lying Close-Grip Barbell Triceps Press To Chin

intermediatetriceps

Lying Dumbbell Tricep Extension

intermediatetriceps

Lying Face Down Plate Neck Resistance

intermediateneck

Lying Face Up Plate Neck Resistance

intermediateneck

Lying High Bench Barbell Curl

intermediatebiceps

Lying Leg Curls

beginnerhamstrings

Lying Machine Squat

intermediatequadriceps

Lying One-Arm Lateral Raise

intermediateshoulders

Lying Rear Delt Raise

intermediateshoulders

Lying Supine Dumbbell Curl

Lying T-Bar Row

intermediatemiddle back

Lying Triceps Press

intermediatetriceps

Machine Bench Press

Machine Bicep Curl

Machine Preacher Curls

Machine Shoulder (Military) Press

beginnershoulders

Machine Triceps Extension

beginnertriceps

Middle Back Shrug

intermediatemiddle back

Mixed Grip Chin

expertmiddle back

beginnerabductors

intermediatelats

Narrow Stance Hack Squats

intermediatequadriceps

Narrow Stance Leg Press

intermediatequadriceps

Narrow Stance Squats

intermediatequadriceps

Natural Glute Ham Raise

intermediatehamstrings

intermediatechest

Oblique Crunches

beginnerabdominals

Oblique Crunches - On The Floor

beginnerabdominals

One Arm Chin-Up

expertmiddle back

One Arm Dumbbell Bench Press

One Arm Dumbbell Preacher Curl

One Arm Floor Press

intermediatetriceps

One Arm Lat Pulldown

One Arm Pronated Dumbbell Triceps Extension

beginnertriceps

One Arm Supinated Dumbbell Triceps Extension

beginnertriceps

One Leg Barbell Squat

expertquadriceps

One-Arm Dumbbell Row

beginnermiddle back

One-Arm Flat Bench Dumbbell Flye

One-Arm High-Pulley Cable Side Bends

beginnerabdominals

One-Arm Incline Lateral Raise

beginnershoulders

One-Arm Kettlebell Clean

intermediatehamstrings

One-Arm Kettlebell Clean and Jerk

intermediateshoulders

One-Arm Kettlebell Floor Press

intermediatechest

One-Arm Kettlebell Jerk

intermediateshoulders

One-Arm Kettlebell Military Press To The Side

intermediateshoulders

One-Arm Kettlebell Para Press

intermediateshoulders

One-Arm Kettlebell Push Press

intermediateshoulders

One-Arm Kettlebell Row

intermediatemiddle back

One-Arm Kettlebell Snatch

expertshoulders

One-Arm Kettlebell Split Jerk

intermediateshoulders

One-Arm Kettlebell Split Snatch

expertshoulders

One-Arm Kettlebell Swings

intermediatehamstrings

One-Arm Long Bar Row

beginnermiddle back

One-Arm Medicine Ball Slam

beginnerabdominals

One-Arm Open Palm Kettlebell Clean

intermediatehamstrings

One-Arm Overhead Kettlebell Squats

expertquadriceps

One-Arm Side Deadlift

expertquadriceps

One-Arm Side Laterals

beginnershoulders

One-Legged Cable Kickback

intermediateglutes

Open Palm Kettlebell Clean

experthamstrings

beginnerabdominals

Overhead Cable Curl

intermediatebiceps

beginnerabdominals

Pallof Press With Rotation

beginnerabdominals

Palms-Down Dumbbell Wrist Curl Over A Bench

beginnerforearms

Palms-Down Wrist Curl Over A Bench

beginnerforearms

Palms-Up Barbell Wrist Curl Over A Bench

beginnerforearms

Palms-Up Dumbbell Wrist Curl Over A Bench

beginnerforearms

Parallel Bar Dip

beginnertriceps

Physioball Hip Bridge

beginnerabdominals

intermediateforearms

intermediateabdominals

Platform Hamstring Slides

beginnerhamstrings

Plie Dumbbell Squat

beginnerquadriceps

Plyo Kettlebell Pushups

intermediatehamstrings

beginnershoulders

Preacher Hammer Dumbbell Curl

expertabdominals

Prone Manual Hamstring

beginnerhamstrings

Push Up to Side Plank

Push-Ups - Close Triceps Position

intermediatetriceps

Push-Ups With Feet Elevated

Push-Ups With Feet On An Exercise Ball

intermediatechest

Pushups (Close and Wide Hand Positions)

Reverse Barbell Curl

Reverse Barbell Preacher Curls

intermediatebiceps

Reverse Cable Curl

beginnerabdominals

beginnershoulders

Reverse Flyes With External Rotation

intermediateshoulders

Reverse Grip Bent-Over Rows

intermediatemiddle back

Reverse Grip Triceps Pushdown

beginnertriceps

Reverse Hyperextension

intermediatehamstrings

Reverse Machine Flyes

beginnershoulders

Reverse Plate Curls

Reverse Triceps Bench Press

intermediatetriceps

intermediatetriceps

Rocking Standing Calf Raise

Rocky Pull-Ups/Pulldowns

intermediatelats

Romanian Deadlift

intermediatehamstrings

intermediatelats

beginnerabdominals

Rope Straight-Arm Pulldown

intermediateabdominals

Scapular Pull-Up

Seated Band Hamstring Curl

beginnerhamstrings

Seated Barbell Military Press

intermediateshoulders

Seated Barbell Twist

beginnerabdominals

Seated Bent-Over One-Arm Dumbbell Triceps Extension

beginnertriceps

Seated Bent-Over Rear Delt Raise

intermediateshoulders

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

intermediatetriceps

Seated Cable Rows

beginnermiddle back

Seated Cable Shoulder Press

beginnershoulders

Seated Calf Raise

Seated Close-Grip Concentration Barbell Curl

intermediatebiceps

Seated Dumbbell Curl

Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Palms-Down Wrist Curl

beginnerforearms

Seated Dumbbell Palms-Up Wrist Curl

beginnerforearms

Seated Dumbbell Press

beginnershoulders

Seated Flat Bench Leg Pull-In

beginnerabdominals

Seated Head Harness Neck Resistance

intermediateneck

Seated Leg Curl

beginnerhamstrings

Seated Leg Tucks

beginnerabdominals

Seated One-arm Cable Pulley Rows

intermediatemiddle back

Seated One-Arm Dumbbell Palms-Down Wrist Curl

intermediateforearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl

beginnerforearms

Seated Palm-Up Barbell Wrist Curl

beginnerforearms

Seated Palms-Down Barbell Wrist Curl

beginnerforearms

Seated Side Lateral Raise

beginnershoulders

Seated Triceps Press

beginnertriceps

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

beginnerforearms

See-Saw Press (Alternating Side Press)

intermediateshoulders

Shoulder Press - With Bands

beginnershoulders

beginnerabdominals

beginnerabdominals

Side Lateral Raise

beginnershoulders

Side Laterals to Front Raise

beginnershoulders

Side To Side Chins

intermediatelats

Single Dumbbell Raise

beginnershoulders

Single Leg Glute Bridge

Single-Arm Cable Crossover

Single-Arm Linear Jammer

intermediateshoulders

Single-Arm Push-Up

intermediatechest

Single-Leg High Box Squat

beginnerquadriceps

Single-Leg Leg Extension

beginnerquadriceps

beginnerabdominals

Sled Overhead Backward Walk

beginnershoulders

Sled Overhead Triceps Extension

beginnertriceps

Sled Reverse Flye

beginnershoulders

beginnermiddle back

Smith Incline Shoulder Raise

beginnershoulders

Smith Machine Behind the Back Shrug

Smith Machine Bench Press

Smith Machine Bent Over Row

beginnermiddle back

Smith Machine Calf Raise

Smith Machine Close-Grip Bench Press

beginnertriceps

Smith Machine Decline Press

Smith Machine Hang Power Clean

intermediatehamstrings

Smith Machine Hip Raise

beginnerabdominals

Smith Machine Incline Bench Press

Smith Machine Leg Press

intermediatequadriceps

Smith Machine One-Arm Upright Row

beginnershoulders

Smith Machine Overhead Shoulder Press

beginnershoulders

Smith Machine Pistol Squat

intermediatequadriceps

Smith Machine Reverse Calf Raises

Smith Machine Squat

beginnerquadriceps

Smith Machine Stiff-Legged Deadlift

beginnerhamstrings

Smith Machine Upright Row

Smith Single-Leg Split Squat

beginnerquadriceps

intermediatehamstrings

Speed Band Overhead Triceps

beginnertriceps

expertquadriceps

beginnerabdominals

beginnerabdominals

Split Squat with Dumbbells

beginnerquadriceps

expertquadriceps

Squat with Plate Movers

intermediatequadriceps

Squats - With Bands

beginnerquadriceps

Standing Alternating Dumbbell Press

beginnershoulders

Standing Barbell Calf Raise

Standing Barbell Press Behind Neck

intermediateshoulders

Standing Bent-Over One-Arm Dumbbell Triceps Extension

beginnertriceps

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

beginnertriceps

Standing Biceps Cable Curl

Standing Bradford Press

beginnershoulders

Standing Cable Chest Press

Standing Cable Lift

beginnerabdominals

Standing Cable Wood Chop

beginnerabdominals

Standing Calf Raises

Standing Concentration Curl

Standing Dumbbell Calf Raise

intermediatecalves

Standing Dumbbell Press

beginnershoulders

Standing Dumbbell Reverse Curl

intermediatebiceps

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

intermediateshoulders

Standing Dumbbell Triceps Extension

beginnertriceps

Standing Dumbbell Upright Row

Standing Front Barbell Raise Over Head

intermediateshoulders

Standing Inner-Biceps Curl

intermediatebiceps

Standing Leg Curl

beginnerhamstrings

Standing Low-Pulley Deltoid Raise

beginnershoulders

Standing Low-Pulley One-Arm Triceps Extension

intermediatetriceps

Standing Military Press

beginnershoulders

Standing Olympic Plate Hand Squeeze

beginnerforearms

Standing One-Arm Cable Curl

intermediatebiceps

Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Triceps Extension

beginnertriceps

Standing Overhead Barbell Triceps Extension

beginnertriceps

Standing Palm-In One-Arm Dumbbell Press

beginnershoulders

Standing Palms-In Dumbbell Press

intermediateshoulders

Standing Palms-Up Barbell Behind The Back Wrist Curl

beginnerforearms

Standing Rope Crunch

beginnerabdominals

Standing Towel Triceps Extension

beginnertriceps

Step-up with Knee Raise

Stiff Leg Barbell Good Morning

beginnerlower back

Stiff-Legged Barbell Deadlift

intermediatehamstrings

Stiff-Legged Dumbbell Deadlift

beginnerhamstrings

Straight Bar Bench Mid Rows

beginnermiddle back

Straight Raises on Incline Bench

beginnershoulders

Straight-Arm Dumbbell Pullover

intermediatechest

Straight-Arm Pulldown

Suspended Fallout

intermediateabdominals

Suspended Push-Up

Suspended Reverse Crunch

beginnerabdominals

beginnermiddle back

Suspended Split Squat

intermediatequadriceps

T-Bar Row with Handle

beginnermiddle back

intermediatetriceps

beginnerabductors

beginneradductors

Trap Bar Deadlift

beginnerquadriceps

Tricep Dumbbell Kickback

beginnertriceps

Triceps Overhead Extension with Rope

beginnertriceps

Triceps Pushdown

beginnertriceps

Triceps Pushdown - Rope Attachment

beginnertriceps

Triceps Pushdown - V-Bar Attachment

beginnertriceps

beginnerabdominals

Two-Arm Dumbbell Preacher Curl

Two-Arm Kettlebell Clean

intermediateshoulders

Two-Arm Kettlebell Jerk

intermediateshoulders

Two-Arm Kettlebell Military Press

intermediateshoulders

Two-Arm Kettlebell Row

intermediatemiddle back

Underhand Cable Pulldowns

Upright Barbell Row

beginnershoulders

Upright Cable Row

intermediatetraps

Upright Row - With Bands

intermediatelats

Weighted Ball Hyperextension

intermediatelower back

Weighted Ball Side Bend

intermediateabdominals

Weighted Bench Dip

intermediatetriceps

Weighted Crunches

beginnerabdominals

Weighted Jump Squat

intermediatequadriceps

Weighted Pull Ups

intermediatelats

Weighted Sissy Squat

expertquadriceps

Weighted Sit-Ups - With Bands

intermediateabdominals

intermediatequadriceps

Wide Stance Barbell Squat

intermediatequadriceps

Wide-Grip Barbell Bench Press

intermediatechest

Wide-Grip Decline Barbell Bench Press

intermediatechest

Wide-Grip Decline Barbell Pullover

intermediatechest

Wide-Grip Lat Pulldown

Wide-Grip Pulldown Behind The Neck

intermediatelats

Wide-Grip Rear Pull-Up

intermediatelats

Wide-Grip Standing Barbell Curl

beginnerabdominals

beginnerforearms

Wrist Rotations with Straight Bar

beginnerforearms

expertquadriceps

intermediatebiceps

Zottman Preacher Curl

intermediatebiceps

Stretching

123

90/90 Hamstring

beginnerhamstrings

intermediateadductors

intermediateadductors

All Fours Quad Stretch

intermediatequadriceps

Ankle On The Knee

Anterior Tibialis-SMR

intermediatecalves

beginnershoulders

Behind Head Chest Stretch

intermediatebiceps

Calf Stretch Elbows Against Wall

Calf Stretch Hands Against Wall

intermediatecalves

beginnerlower back

Chair Leg Extended Stretch

beginnerhamstrings

Chair Lower Back Stretch

Chair Upper Body Stretch

beginnershoulders

Chest And Front Of Shoulder Stretch

Chest Stretch on Stability Ball

beginnerlower back

Chin To Chest Stretch

Crossover Reverse Lunge

intermediatelower back

Dancer's Stretch

beginnerlower back

Dynamic Back Stretch

Dynamic Chest Stretch

beginnershoulders

intermediatecalves

intermediatequadriceps

Front Leg Raises

beginnerhamstrings

Groin and Back Stretch

intermediateadductors

intermediateadductors

Hamstring Stretch

beginnerhamstrings

beginnerhamstrings

Hip Circles (prone)

beginnerabductors

beginnerlower back

Hug Knees To Chest

beginnerlower back

Iliotibial Tract-SMR

intermediateabductors

beginnerhamstrings

Intermediate Groin Stretch

intermediatehamstrings

Intermediate Hip Flexor and Quad Stretch

intermediatequadriceps

Iron Crosses (stretch)

intermediatequadriceps

IT Band and Glute Stretch

intermediateabductors

Knee Across The Body

Kneeling Forearm Stretch

beginnerforearms

Kneeling Hip Flexor

beginnerquadriceps

Latissimus Dorsi-SMR

Leg-Up Hamstring Stretch

beginnerhamstrings

Looking At Ceiling

beginnerquadriceps

Lower Back Curl

beginnerabdominals

beginnerlower back

Lying Bent Leg Groin

expertadductors

Lying Crossover

expertabductors

Lying Hamstring

experthamstrings

Lying Prone Quadriceps

expertquadriceps

Middle Back Stretch

beginnermiddle back

intermediateneck

On Your Side Quad Stretch

beginnerquadriceps

On-Your-Back Quad Stretch

beginnerquadriceps

One Arm Against Wall

One Half Locust

beginnerquadriceps

One Handed Hang

One Knee To Chest

Overhead Stretch

beginnerabdominals

Overhead Triceps

Pelvic Tilt Into Bridge

intermediatelower back

Peroneals Stretch

intermediatecalves

intermediatecalves

intermediateglutes

Posterior Tibialis Stretch

intermediatecalves

beginnerlower back

intermediatequadriceps

intermediatequadriceps

Rear Leg Raises

beginnerquadriceps

intermediatemiddle back

Round The World Shoulder Stretch

beginnershoulders

Runner's Stretch

beginnerhamstrings

beginnerabdominals

Seated Calf Stretch

Seated Floor Hamstring Stretch

beginnerhamstrings

Seated Front Deltoid

expertshoulders

Seated Hamstring

experthamstrings

Seated Hamstring and Calf Stretch

intermediatehamstrings

Seated Overhead Stretch

beginnerabdominals

Shoulder Circles

beginnershoulders

beginnershoulders

Shoulder Stretch

beginnershoulders

Side Leg Raises

beginneradductors

Side Lying Groin Stretch

beginneradductors

Side Neck Stretch

Side Wrist Pull

beginnershoulders

Side-Lying Floor Stretch

beginnerquadriceps

beginnermiddle back

intermediatehamstrings

Standing Biceps Stretch

Standing Elevated Quad Stretch

beginnerquadriceps

Standing Gastrocnemius Calf Stretch

Standing Hamstring and Calf Stretch

beginnerhamstrings

Standing Hip Circles

beginnerabductors

Standing Hip Flexors

beginnerquadriceps

Standing Lateral Stretch

beginnerabdominals

Standing Pelvic Tilt

beginnerlower back

Standing Soleus And Achilles Stretch

Standing Toe Touches

beginnerhamstrings

beginnerabdominals

beginnerlower back

beginnerhamstrings

beginnerabdominals

beginnerabdominals

Tricep Side Stretch

beginnertriceps

Triceps Stretch

beginnertriceps

Upper Back Stretch

beginnermiddle back

Upper Back-Leg Grab

beginnerhamstrings

beginnershoulders

intermediateabductors

World's Greatest Stretch

intermediatehamstrings

beginnerforearms

Plyometrics

61

Alternate Leg Diagonal Bound

beginnerquadriceps

Backward Medicine Ball Throw

beginnershoulders

intermediatequadriceps

beginnerquadriceps

Box Jump (Multiple Response)

beginnerhamstrings

beginnerhamstrings

Carioca Quick Step

beginneradductors

Catch and Overhead Throw

Chest Push (multiple response)

Chest Push (single response)

Chest Push from 3 point stance

Chest Push with Run Release

Depth Jump Leap

beginnerquadriceps

Double Leg Butt Kick

beginnerquadriceps

intermediatechest

Dumbbell Seated Box Jump

intermediatequadriceps

beginnerquadriceps

beginnerhamstrings

Front Cone Hops (or hurdle hops)

beginnerquadriceps

Heavy Bag Thrust

beginnerhamstrings

Incline Push-Up Depth Jump

Isometric Chest Squeezes

beginnerhamstrings

Kneeling Arm Drill

beginnershoulders

beginneradductors

Lateral Box Jump

beginneradductors

Lateral Cone Hops

beginneradductors

Linear 3-Part Start Technique

beginnerhamstrings

Linear Acceleration Wall Drill

beginnerhamstrings

Linear Depth Jump

intermediatequadriceps

Medicine Ball Chest Pass

Medicine Ball Full Twist

beginnerabdominals

Medicine Ball Scoop Throw

beginnershoulders

Mountain Climbers

beginnerquadriceps

Moving Claw Series

beginnerhamstrings

beginnerquadriceps

Return Push from Stance

beginnershoulders

beginnerquadriceps

beginnerquadriceps

Side Hop-Sprint

beginnerquadriceps

Side Standing Long Jump

beginnerquadriceps

Side to Side Box Shuffle

beginnerquadriceps

Single Leg Butt Kick

beginnerquadriceps

Single Leg Push-off

beginnerquadriceps

Single-Cone Sprint Drill

beginnerquadriceps

Single-Leg Hop Progression

beginnerquadriceps

Single-Leg Lateral Hop

beginnerquadriceps

Single-Leg Stride Jump

beginnerquadriceps

Sledgehammer Swings

beginnerabdominals

beginnerquadriceps

Standing Long Jump

beginnerquadriceps

Standing Two-Arm Overhead Throw

beginnershoulders

beginnerquadriceps

Stride Jump Crossover

beginnerquadriceps

Supine Chest Throw

beginnertriceps

Supine One-Arm Overhead Throw

beginnerabdominals

Supine Two-Arm Overhead Throw

beginnerabdominals

beginnerhamstrings

Powerlifting

38

Band Good Morning

beginnerhamstrings

Band Good Morning (Pull Through)

beginnerhamstrings

Barbell Glute Bridge

intermediateglutes

Barbell Hip Thrust

intermediateglutes

Bench Press - Powerlifting

intermediatetriceps

Bench Press with Chains

intermediatetriceps

intermediatequadriceps

Box Squat with Bands

expertquadriceps

Chain Handle Extension

intermediatetriceps

intermediatechest

Deadlift with Bands

expertlower back

Deadlift with Chains

expertlower back

Deficit Deadlift

intermediatelower back

Dumbbell Floor Press

intermediatetriceps

intermediatetriceps

Floor Press with Chains

intermediatetriceps

Glute Ham Raise

intermediatehamstrings

intermediatehamstrings

Good Morning off Pins

intermediatehamstrings

Hanging Bar Good Morning

intermediatehamstrings

Hip Lift with Band

intermediateglutes

intermediatetriceps

Rack Pull with Bands

intermediatelower back

intermediatelower back

Reverse Band Bench Press

intermediatetriceps

Reverse Band Box Squat

intermediatequadriceps

Reverse Band Deadlift

expertlower back

Reverse Band Power Squat

expertquadriceps

Reverse Band Sumo Deadlift

experthamstrings

Seated Good Mornings

intermediatelower back

Speed Box Squat

intermediatequadriceps

Squat with Bands

intermediatequadriceps

Squat with Chains

intermediatequadriceps

intermediatehamstrings

Sumo Deadlift with Bands

intermediatehamstrings

Sumo Deadlift with Chains

intermediatehamstrings

Olympic Weightlifting

35

intermediatehamstrings

expertshoulders

beginnerhamstrings

Clean from Blocks

intermediatequadriceps

intermediatequadriceps

Frankenstein Squat

intermediatequadriceps

intermediatequadriceps

Hang Clean - Below the Knees

intermediatequadriceps

experthamstrings

Hang Snatch - Below Knees

experthamstrings

Heaving Snatch Balance

intermediatequadriceps

intermediateshoulders

intermediatequadriceps

Kneeling Jump Squat

intermediatehamstrings

intermediatequadriceps

expertquadriceps

Power Clean from Blocks

intermediatehamstrings

expertquadriceps

experthamstrings

Power Snatch from Blocks

intermediatequadriceps

expertshoulders

Push Press - Behind the Neck

intermediateshoulders

intermediateshoulders

Romanian Deadlift from Deficit

intermediatehamstrings

intermediatequadriceps

intermediatequadriceps

Snatch Deadlift

intermediatehamstrings

Snatch from Blocks

expertquadriceps

intermediatetraps

intermediatequadriceps

intermediatequadriceps

experthamstrings

Wide Stance Stiff Legs

intermediatehamstrings

Cardio

14

beginnerquadriceps

Bicycling, Stationary

beginnerquadriceps

Elliptical Trainer

intermediatequadriceps

Jogging, Treadmill

beginnerquadriceps

beginnerhamstrings

beginnerquadriceps

intermediatequadriceps

Rowing, Stationary

intermediatequadriceps

Running, Treadmill

beginnerquadriceps

intermediatequadriceps

intermediatequadriceps

intermediatequadriceps

Trail Running/Walking

beginnerquadriceps

Walking, Treadmill

beginnerquadriceps

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