153 exercises available · Page 6 of 7
A loaded sled driven forward from an angled athletic stance, powered by repeated hip and knee extension.
A front-racked squat run on Smith machine rails, holding the torso upright so the quadriceps take the work.
A back-racked squat on a Smith machine, where the guided bar path removes most of the stabilizing work.
A landing drill that reaches both arms overhead, then snaps them down into an athletic quarter squat and holds.
Wide-grip barbell pull trained heavy to build the extension and bar path of the snatch without a catch.
A deadlift pulled from a very wide snatch grip, which lowers the start position and loads the upper back hard.
Wide-grip barbell pull that finishes with an aggressive shrug and the elbows driven high and outside.
An explosive overhead lift where a shallow dip and leg drive send the bar up and the feet split to catch it.
A static split stance hold near the bottom of a lunge, with the rear knee hovering just off the floor.
A bodyweight floor-to-standing sequence with a squat, a brief high plank, and a return to standing without a finishing jump.
Continuous stepping on a revolving staircase, driving through each step with the hip and knee extensors.
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 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.
Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain.
A sustained run at threshold effort, fast enough to be uncomfortable but slow enough to hold for a while.
Hanging from a bar, you raise straight legs overhead until the toes touch the bar, then lower them.
Running over uneven off-road terrain with constant gradient changes, alternating climbing and braking.
A loaded walk inside a hexagonal trap bar, training grip, upper traps, and an upright trunk.
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.
