114 exercises available
Standing arc-motion cardio where a long, low-impact stride and adjustable incline load the quads and glutes.
Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add.
A bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout.
A back squat with bands attached to the bar — adds resistance at the top of the rep where you're strongest.
A loaded single-leg step-up with a driving knee at the top — quad strength, glute power, and balance under a front-racked bar.
A lunge stepped backward with a barbell on the traps, loading the front leg while the rear leg guides balance.
A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats.
The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.
A back-racked step-up with a driving knee at the top — single-leg quad and glute strength with explosive hip drive built in.
A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.
Anchored rope waves driven from an athletic stance, holding vigorous intensity while arms, trunk and hips all work.
A squat loaded through a hip belt on a machine, so the weight pulls at the hips instead of sitting on the spine.
A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.
A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.
A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.
A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.
The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics.
An explosive jump from the floor onto a box — the clean way to train lower-body power without high-impact landings.
Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs.
A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.
A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
A deep sideways squat on one leg with the other leg extended straight, worked in the frontal plane.
Seated wide-leg forward stretch used after riding, opening the inner thighs with the hamstrings and calves along for it.
Seated cycling run as repeated hard efforts with recoveries between them, holding a stable position throughout.
