215 exercises available · Page 9 of 9
Continuous seated pedalling at one sustainable resistance and cadence, held below the lactate threshold.
Continuous rowing at a steady sustainable pace, holding one rhythm and one stroke rate for the whole piece.
A single-leg lower off a small block: the free heel hovers just above the floor, then the stance leg stands back up.
A hip hinge with nearly straight knees, lowering two dumbbells along the legs to load the hamstrings and glutes.
A wide-stance barbell deadlift: hips sit between the feet, hands inside the knees, bar pulled from the floor to lockout.
An isolated freestyle flutter kick drill that builds propulsion and body position without using the arms.
A sustained run at threshold effort, fast enough to be uncomfortable but slow enough to hold for a while.
A supine bridge with the heels on towels, sliding them toward the hips and back out under hamstring control.
Running over uneven off-road terrain with constant gradient changes, alternating climbing and braking.
A loaded hip hinge pulled from inside a hexagonal bar, with neutral handles sitting level with the hips.
Running on a motorized treadmill at a set speed and incline, with pace controlled by the machine.
A squat facing an overhead anchor, hands on suspension handles, using the straps for balance rather than as a pull.
A two-footed plyometric jump that pulls both knees toward the chest in the air, then lands softly on the balls of the feet.
A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.
Floor-to-stand sequence performed with one dumbbell locked out overhead through every transition.
Vertical climbing on a fixed track, driving alternating arms and legs through a continuous upward stride.
A walking warm-up that hugs one knee to the chest on each step, opening the hips while challenging single-leg balance.
A bodyweight walking lunge that builds the glutes and quads one leg at a time while training balance and gait control.
A traveling lunge that rotates the torso toward the front leg at the bottom, then steps through to the next side.
A front squat into an explosive overhead throw against a wall target, caught on the rebound and repeated.
A deep lunge with an upward torso rotation that combines a hip stretch with an opening chest movement.
A squat with the barbell cradled in the crooks of the elbows, which forces an upright torso under load.
A seated hip-mobility drill that rolls both knees from one 90/90 position to the mirrored side with the pelvis grounded.
