582 exercises available · Page 22 of 25
A seated overhead press inside a Smith machine, driven from eye level to lockout with the back on a bench.
A back-racked squat on a Smith machine, where the guided bar path removes most of the stabilizing work.
A standing barbell shrug on the Smith machine that isolates the upper traps — the guided way to load shrugs heavy and safe.
A wide-stance Romanian deadlift on the Smith machine that bias-loads the glutes and inner hamstrings — guided hip-hinge 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.
A chest-supported curl performed face down on an incline bench, with the arms hanging free below the shoulders.
A plank-to-lunge hip opener: one foot steps outside the same-side hand while the trail leg stays long.
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.
A supine bridge with the heels on a stability ball, curling the ball toward the hips while the pelvis stays lifted.
Continuous stepping on a revolving staircase, driving through each step with the hip and knee extensors.
A standing overhead press with both dumbbells racked, then one arm presses while the other stays at the shoulder.
A standing cable isolation that lifts one leg out to the side against a low pulley to load the hip abductors.
A shoulder-loaded calf machine raise with the knees straight and the heels free to drop below the platform.
A standing two-arm overhead press: palms-forward dumbbells leave the shoulders together and return together.
A standing overhead press with palms facing each other, so the bells travel in a closer, more forward path.
A one-arm wall stretch: the palm plants at shoulder height and the chest turns away so the front shoulder opens.
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.
