582 exercises available · Page 23 of 25
A hip hinge with nearly straight knees, lowering two dumbbells along the legs to load the hamstrings and glutes.
A standing straight-arm pulldown on a rope: the shoulders extend and the hands sweep from high toward the thighs.
A bent-over barbell row done standing on the end of a flat bench, pulling the bar to the mid torso.
Standing cable pulldown with near straight arms that isolates shoulder extension and keeps the lats loaded.
A wide-stance barbell deadlift: hips sit between the feet, hands inside the knees, bar pulled from the floor to lockout.
A prone bodyweight extension that strengthens the lower back, glutes, and rear chain — the floor-friendly low-back exercise.
An isolated freestyle flutter kick drill that builds propulsion and body position without using the arms.
An arms-only freestyle drill that isolates the catch and pull so the underwater stroke can be rebuilt.
Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain.
Supine dumbbell press with the elbows flared out, lowering the dumbbell ends toward the chest.
A sustained run at threshold effort, fast enough to be uncomfortable but slow enough to hold for a while.
A supine mid-back opener: the roller sits under the shoulder blades and the upper spine extends over it, hips down.
Wall-supported shin raise that lifts the toes toward the shin to load the tibialis anterior.
Hanging from a bar, you raise straight legs overhead until the toes touch the bar, then lower them.
A standing row on a towel looped over a door: lean back, then pull the chest toward the fists.
A seated isometric biceps hold with a towel under the feet, both hands pulling against that floor anchor without a curl rep.
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 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.
Neutral grip shrug with a trap bar, loading the upper trapezius through straight scapular elevation.
Running on a motorized treadmill at a set speed and incline, with pace controlled by the machine.
A suspension inverted row: lean back from overhead straps, then pull the chest to the handles with a rigid plank.
A squat facing an overhead anchor, hands on suspension handles, using the straps for balance rather than as a pull.
