153 exercises available · Page 2 of 7
An alternating-leg horizontal bound: an exaggerated running stride that covers distance with a long, springy flight.
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 two-foot standing long jump: load the hips, swing the arms, and project the body forward as far as possible.
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 bicycle pedalling shown as a cycling cooldown, with the hands on the handlebars and the legs moving through continuous pedal strokes.
Seated cycling run as repeated hard efforts with recoveries between them, holding a stable position throughout.
Maximal short cycling efforts where output peaks in seconds and the quads carry the load through every pedal stroke.
Seated bicycle pedalling shown as a cycling warm-up, with the hands on the handlebars and the legs moving through continuous pedal strokes.
A full-range sit-up on a decline bench, bringing the chest toward the thighs against a steeper gravity angle.
A conventional deadlift pulled while standing on a raised platform, adding range at the bottom of the lift.
A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.
A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.
A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load.
A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.
A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.
A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase.
A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.
A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance.
A stepping forward lunge with a dumbbell held at the chest — trains the quads, glutes, and stride mechanics in one move.
A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version.
A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.
