Exercise Library
Browse 622 exercises by category and muscle group
Squat-lunge
Its a full leg workout combining two exercises
Open Book
Basic exercise Focus: enhances thoracic mobility and spinal segmentation while opening the shoulders and chest. **Position:**kneeling on the floor with your right side facing a wall. Hips are square and stable, with the right knee down and the left foot forward. Lengthen your spine and align your head comfortably. Begin with your arms relaxed and open in front of your chest, palms facing each other and hands apart Inhale to initiate the movement, allowing your left arm —the one farther from the wall— to open outward and backward. Lead the twist from your thoracic spine, rotating your upper back progressively while keeping your pelvis still.</li> <li><strong>Exhale</strong> as you complete the rotation, guiding your left hand toward the wall as your gaze follows your hand.</li> <li><strong>Return by inhaling</strong> and slowly bringing your arm forward, reversing the spinal rotation segment by segment.</li> <li><strong>Repeat on the opposite side.</strong></li> </ul> <p><strong>Progression</strong></p> <ul> <li>**Position:**kneeling on the floor with your right side facing a wall. Left knee down and right foot forward.</li> <li><strong>Before the basic exercise: inhale</strong>, <strong>exhale</strong>while moving the right arm along the wall with a circle upwards and backwards, <strong>inhale</strong>while bringing back the arm.</li> <li><strong>Basic exercise.</strong></li> <li><strong>Repeat on the opposite side.</strong></li> </ul>
Hammerstrength Decline Chest Press
<ol> <li>Sit upright in a hammerstrength decline chest press machine while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.</li> <li>The back pad should be contact with your head, shoulders, and butt at all times.</li> <li>Grab ahold of the handles with an overhand grip just outside shoulder-width apart just below your chest.</li> <li>Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, push through your palms to extend your elbows while keeping them at a 45 degree angle from your torso.</li> <li>Once your arms are fully extended, return to the starting position.</li> </ol>
External Rotation Stretch
<ol> <li>Sit with your feet pressed against each other, and one knee raised all the way out to the side of your body.</li> <li>Place your elbow on your raised knee, bend it at 90 degrees, and point your hand directly forward, holding your barbell/dumbbell.</li> <li>Keep your shoulder depressed and retracted, raise your hand until your forearm is vertical, as if you were about to wave at someone like a robot.</li> <li>Lower your hand to the original position and repeat.</li> </ol>
Abdominal Draw-In
<p>Lie on your back with knees bent. Gently pull your belly button toward your spine without moving your hips or holding your breath.</p>
Barbell Step Back Lunge
<p>Step 1: Stand with your feet hip-width apart, holding a barbell on your upper back. Step 2: Keep your back straight, chest up, and core engaged. Step 3: Take a step back with one leg and lower your body by bending both knees. Ensure that your back knee nearly touches the ground. Step 4: Push off your back foot to return to the starting position. Step 5: Repeat the movement with the other leg. Continue alternating between legs for the desired repetitions.</p>
Banded Shoulder Drills
<ol> <li>Attach a resistance band to something solid behind you. Stand away from it, holding it in your hand so it is taut.</li> <li>See the attached youtube video: https://www.youtube.com/watch?v=zdwEWchSjrI .</li> </ol>
Trap Bar Squat
<p>A combination of squat and deadlift principles with the use of a hex/trap bar, easing stress on the lower back by better centering the weight.</p>
Double-Leg Abdominal Press
<p>Lie on your back with knees and hips bent at 90 degrees (tabletop).</p> <p>Place your hands on your thighs just above your knees. Push your hands against your knees as hard as possible while using your abs to pull your knees toward your hands.</p> <p>Hold for 10 seconds of maximum effort. Your abs should be shaking.</p>
Band pull-apart with external rotation
<p>Stand tall with your feet shoulder-width apart, chest out, and shoulders back.</p> <p>Hold the resistance band with both hands, palms facing up or facing each other, depending on the band type.</p> <p>Bend your elbows at a 90-degree angle and glue your upper arms to your sides.</p> <p>The band should have some tension in the starting position, with your hands closer together in front of your stomach.</p> <p>Rotate Outward: While keeping your elbows tucked into your sides, slowly move your hands away from each other, stretching the band.</p> <p>Squeeze: Squeeze your shoulder blades together and down as you rotate your hands outward.</p> <p>Range of Motion: Rotate your hands as far outward as you comfortably can without allowing your elbows to leave your sides.</p> <p>Hold: Hold the end position for 1–2 seconds to maximize muscle engagement.</p> <p>Return: Slowly and with control, bring your hands back to the starting position.</p>
Reverse Hyperextension
<p>Lie face-down on a bench with your legs hanging off the edge.</p> <ol> <li>Bend your hips so your thighs are vertical, bending your knees at the same time so your shins stay horizontal.</li> <li>Straighten out your legs so they are not bent and your toes are pointing backwards horizontally.</li> <li>Return to the original position, and repeat.</li> </ol>
Floor Glider Hamstring Curls
<p>Lie on back with heels on floor gliders or towels. Lift hips into a bridge, then slide heels toward glutes while keeping hips elevated. Slowly return to the starting position while maintaining the hip bridge.</p>
Sphinx
<p>Lie on your stomach flat, legs extended and the backs of your feet on the ground. Bring your forearms under your shoulders, elbows directly underneath. Then press your hands into the floor to lift your chest. Draw your shoulder blades together, open your collarbones, and direct your gaze forward, while keeping the lower back relaxed.</p>
unilateral cross body cable pull down
<p>on a cable rack place cable high, and with a straight arm pull that cable across you from high to low. focus on tension in back shoulder.</p>
Parallel Bar Hold
<ol> <li>Stand between a set of parallel bars.</li> <li>Place your hands, knuckles outwards, on the bars.</li> <li>Push down on your hands to lift yourself off the floor.</li> <li>Hold yourself in this position with your arms straight for the required time.</li> </ol>
Ring Support Hold
<p>Hold yourself in a support position on gymnastic rings with arms straight at sides. Focus on keeping rings turned out slightly and maintaining hollow body position. This is an isometric hold for chest, shoulders, and triceps.</p>
Landmine Squat to Press
<p>Bar Position: Anchor one end of a barbell in a landmine attachment or a secure corner. Stance: Stand facing the barbell with feet slightly wider than shoulder-width. Turn your toes out 10–35 degrees to allow for better pelvic movement and depth. Grip: Cup the free end of the barbell with both hands (fingers interlaced or overlapping) and hold it at mid-chest level, just below the collarbone.</p> <p>Descent: Brace your core and sit back into a squat, keeping your chest up and weight on your heels. Depth: Lower until your thighs are at least parallel to the floor. A good reference is when your elbows touch the tops of your thighs or just inside your knees. Posture: Ensure your back remains flat and your spine neutral throughout the movement.</p> <p>Drive: Powerfully drive through your heels to stand up. Use the momentum from your legs to "thrust" the weight upward. Extension: In one fluid motion, press the bar overhead until your arms are fully extended. At the top, your biceps should be near your ears. The "Lean": As you reach the top of the press, lean slightly forward into the bar to encourage proper upward rotation of the shoulder blades and avoid lower back arching.</p> <p>Slowly lower the barbell back to chest height in a controlled manner before immediately beginning the next repetition.</p>
ankle dorsiflexion rocks
<p>Move your knee forward, keeping your heel on the ground. Hold the position for a couple of seconds and return to the starting position.</p>
Trap-3 Raise
<ol> <li>Hinge forwards and bend your knees slightly. Depress and retract the shoulder you will use. Rest the other hand on your knee.</li> <li>Raise your hand about 15 degrees overhead, maintaining the position of your shoulder.</li> </ol>
Dumbell Tate Press
<ol> <li><strong>Set Up</strong>: Lie flat with a dumbbell in each hand. Extend your arms straight up over your chest as if you were at the top of a dumbbell bench press</li> <li><strong>Starting Position</strong>: Position the dumbbells so they are touching or very close together with a pronated grip (palms facing your feet and thumbs facing each other)</li> <li><strong>Lowering</strong>: Without moving your upper arms or shoulders, bend your elbows and flare them outward to the sides. Lower the inner ends of the dumbbells toward the center of your chest</li> <li><strong>Touch and Pause</strong>: Gently touch the dumbbells to your chest. Do not rest the weight on your body; maintain constant tension in your triceps</li> <li><strong>Press</strong>: Forcefully extend your elbows to return the dumbbells to the starting position. Focus on "pushing your pinkies toward the sky" to maximize triceps engagement</li> </ol> <p>https://www.youtube.com/watch?v=IgSjoXbpy1M&t=2</p>
Chest-Supported Rear Delt Raise
<p>"The Y"Position: Set an incline bench to 30-45 degrees. Lie face-down with your chest supported, keeping your head neutral or looking slightly down to avoid neck strain.Grip: Hold light dumbbells with a neutral or thumbs-up grip (thumb pointing to the ceiling).Movement: With straight or slightly bent elbows, raise the dumbbells up and out in a "Y" shape. Focus on moving the shoulders and shoulder blades rather than just lifting the arms.Top Position: Squeeze the shoulder blades together and reach high, ensuring the arms are angled to form a "Y".Control: Lower the dumbbells slowly to the starting position.</p>
Arm Raises (T/Y/I)
<p>Stand upright with feet hip-width apart, core engaged, and arms relaxed at your sides. From this position, perform three different arm raises to target the shoulders and upper back:</p> <ul> <li><strong>T Raise:</strong> Lift your arms straight out to the sides until they are parallel to the floor, forming a “T” shape.</li> <li><strong>Y Raise:</strong> Lift your arms upward at about a 45° angle from your body to form a “Y” shape.</li> <li><strong>I Raise:</strong> Raise your arms straight overhead, close together, forming an “I” shape.</li> </ul> <p>Maintain a neutral spine, avoid arching your lower back, and move slowly with control. Focus on squeezing your shoulder blades together and keeping your shoulders down away from your ears.</p>
Bodyweight Biceps Curl
<p>Set up under a straight bar (around waist or chest height). Grip the bar with your palms facing you (supinated grip), hands about shoulder-width apart. Lean back with straight arms so that your body is at an angle to the ground. Keeping your elbows high and close to the bar, pull your upper body toward the bar by flexing your elbows, similar to a biceps curl. Lower yourself back down in a controlled manner. Keep your core tight and movement slow to maximize tension on the biceps.</p>
Cable Front Raise with a small bar
<p>The Cable Front Raise with a small bar isolates your anterior deltoids (front shoulders) by providing constant tension, requiring you to stand facing away from a low pulley, grab the bar with an overhand grip, and lift it in front of you to shoulder height with slightly bent arms, avoiding swinging and keeping your core tight for controlled movement up and down. Use a light-to-moderate weight, focusing on slow, controlled reps to feel the muscle work, not momentum.</p> <p>How to Perform the Cable Front Raise (Bar)</p> <p>Setup: Attach a small straight bar to a low cable pulley. Set the weight to a light or moderate setting.</p> <p>Starting Position: Stand with your back to the machine, holding the bar with an overhand grip (palms facing down) at hip level, arms extended but not locked. Feet shoulder-width apart, core braced, shoulders back and down.</p> <p>The Lift: Exhale and slowly raise the bar straight up in front of you, keeping a slight bend in your elbows, until your hands reach shoulder height (or slightly below).</p> <p>The Hold: Pause briefly at the top, squeezing your front delts.</p> <p>The Lower: Inhale as you slowly and controllably lower the bar back to the starting position, maintaining tension.</p>
Reverse crunch
<ol> <li>Lay down</li> <li>Place your hands near your butt (often slightly in front or under or both)</li> <li>Raise your legs, but about 70% of the way you should be able to also raise your pelvis</li> <li>(optional/variable) Hold 1/2 seconds at the top</li> <li>Go back to starting position</li> </ol>
rubber band glute kickback
<p>A rubber band glute kickback is an exercise performed on hands and knees, where you anchor a resistance band to your foot and kick your heel back and up, squeezing your glute at the top of the movement, while maintaining a stable core and flat back to target and strengthen the gluteal muscles.</p>
Shoulder External Rotation (Cable)
<p>Keep elbow fixed at your side and rotate forearm outward smoothly.</p> <p>Don’t let your wrist or elbow drift upward — stay in one plane.</p>
Side Lateral Raise (Cable)
<p>Lift with your elbows leading, not your hands.</p> <p>Don’t shrug your shoulders; keep traps quiet.</p>
Smith machine squat
<p>Technique and Execution</p> <p>The Smith machine squat is a variation of the traditional barbell squat that uses a guided, fixed-path barbell. Here's a detailed breakdown of the proper technique:</p> <p>Starting Position</p> <p>Foot Placement: Position feet slightly forward of the bar, about shoulder-width apart</p> <p>Bar Position: Rest the bar on your upper trapezius/shoulders, similar to a traditional back squat</p> <p>Stance: Feet can be slightly angled outward for natural hip rotation</p> <p>Squat Movement</p> <p>Unrack the bar by rotating it to release from the safety hooks</p> <p>Slowly lower your body by bending knees and hips</p> <p>Descend until thighs are parallel to the ground (or slightly below)</p> <p>Pause briefly at the bottom of the movement</p> <p>Drive through your heels to return to the starting position</p> <p>Benefits and Considerations</p> <p>Advantages</p> <p>Reduced Balance Requirements: Fixed bar path makes it easier for beginners</p> <p>Controlled Movement: Less risk of improper form compared to free weight squats</p> <p>Isolation: Allows focused leg muscle development</p>
Cable pull through
<p>The <strong>Cable Pull Through</strong> is a lower-body exercise that targets the glutes and hamstrings using a "hip hinge" motion. To perform it, attach a rope to the lowest pulley setting, face away from the machine with the rope between your legs, and step forward to create tension. Keeping your back flat and knees slightly soft, push your hips backward as if trying to close a door behind you until you feel a deep stretch in your hamstrings.</p> <p>To finish the rep, explosively drive your hips forward to return to a standing position, squeezing your glutes hard at the top. It is vital to remember that this is <strong>not a squat</strong>; your knees should not bend deeply, and your arms should remain straight and relaxed, acting only as hooks for the rope. This movement provides constant tension on the glutes while placing less stress on the lower back than a traditional deadlift.</p>
Shoulder Internal Rotation (Cable)
<p>Keep your elbow tucked to your side like it's superglued there.</p> <p>Don’t rotate your torso — only your forearm should move.</p>
Plank Reach
<p>Position your body in plank position, keeping your eyes on the ground. Raise one arm in front of you and return it. Repeat with the other arm. Raise and return slowly while keeping your body as still as possible.</p>
Chair dips
<p><strong>Starting position:</strong></p> <p>Sit down on the front edge of a chair, back straight, hands holding the front edge. Still holding the edge of the chair, arms extended, lift your butt and walk forward slightly so that it is a few inches from the chair.</p> <p><strong>Steps:</strong></p> <ol> <li> <p>Slowly lower your body, keeping the back straight, until your arms are at a right angle.</p> </li> <li> <p>Raise your body again to the initial position, arms extended.</p> </li> <li> <p>Repeat.</p> </li> </ol>
Deficit Push ups
<p>Pushup on blocks or grips, so you can dip lower than the hands in the decent.</p>
Seated Row (Machine)
<p>Keep your chest up and squeeze your shoulder blades at the end.</p> <p>Don’t hunch forward or round your back during the pull.</p>
Treadmill Cardio
<p>It's a cardiovascular workout performed on a treadmill to improve endurance, burn calories, and promote heart health. It offers multiple benefits, such as the ability to easily adjust speed and incline, allowing for a variety of workouts, from hill walking to high-intensity interval training (HIIT) and tempo runs. To optimize results, it's important to vary your workouts. Benefits of Treadmill Cardio:</p> <ul> <li>Improved Cardiovascular Health: Regular aerobic exercise on a treadmill strengthens the heart and lungs, which can help prevent heart disease.</li> <li>Weight Loss: By burning calories, treadmill training can be an effective tool for weight loss and maintaining a healthy weight.</li> <li>Muscle Strengthening: It strengthens the muscles in the legs and glutes, helping to prevent muscle loss, which is especially important with age.</li> <li>Training Flexibility: Allows you to vary speed, incline, and intervals, making your workout more dynamic and adaptable to different fitness levels. Types of Treadmill Training:</li> <li>Hill Walking: Increasing the incline of the treadmill and walking at a brisk pace can improve endurance and work your leg muscles.</li> <li>Endurance Jog: A run at a comfortable, steady pace that keeps your heart rate in a target zone (such as Zone 2) to build endurance.</li> <li>Interval Training: Alternating periods of high intensity (fast running) with periods of low intensity (easy walking or jogging) to maximize calorie burn and cardiovascular improvement.</li> <li>Tempo Run: A run at a steady, sustained pace that is slightly faster than a normal jog, which challenges your ability to sustain a more intense effort for an extended period.</li> </ul>
Straight-Arm Pulldown (Cable)
<p>Keep arms straight but not locked, pulling with your lats, not your shoulders.</p> <p>Don’t let your shoulders shrug up during the movement.</p>
Single-Leg Deadlift with Dumbbell
<p>Starting Position: Stand upright with a slight bend in your knees, holding a dumbbell in one or both hands. Shift your weight onto your supporting leg (e.g., your right leg) and lift your non-supporting foot slightly off the floor.</p> <p>The Hinge: Keeping your back flat and core engaged, hinge at your hips, pushing your glutes backward. As your torso lowers, extend your non-supporting leg straight back behind you for balance, keeping your hips square to the floor. The dumbbell(s) should lower toward the ground along the line of your supporting leg.</p> <p>Range of Motion: Continue lowering your torso until it is nearly parallel to the floor, or you feel an intense stretch in your supporting hamstring, ensuring your back remains neutral throughout the movement.</p> <p>Return to Start: Pause at the bottom, then contract your glutes and hamstrings to slowly raise your torso back to the starting position. Your non-supporting leg should return in line with the supporting one.</p> <p>Switch Sides: After completing your desired number of repetitions on one side, switch your weight and repeat the movement on the other leg.</p>
Typewriter Pull-ups
<p>Hang from a pull-up bar with an overhand grip, slightly wider than shoulder-width. Pull yourself up until your chin is above the bar. At the top position, instead of going straight down, shift your body to one side by extending one arm while keeping the other arm bent. Move smoothly from one side to the other, like a typewriter motion, before lowering yourself back down. This exercise increases time under tension and strengthens the lats, biceps, and shoulders while building unilateral pulling strength.</p>
Face pulls with yellow/green band
<p>Face pulls with band – standing horizontal pull. Grab the band at face height, pull elbows high and wide towards your face while squeezing shoulder blades together. Trains upper back, rear shoulders and improves posture.</p>
Back Lever
<p>Hanging from a pull-up bar facing downwards with your arms extended</p>
Standing Adduction (Cable)
<p>Keep your hips square and still, pulling the cable across your opposing leg using only your inner thigh.</p> <p>Don’t let your torso lean or twist — no side bending to help the rep.</p>
kettlebell sumo deadlift
<p>Place your feet wider than shoulder-width apart, pointing your toes outward. Keep your back straight, shoulders back, and chest up. The knees must follow the same direction as the toes and not move forward. When going up, it is advisable to contract your glutes to maximize the effectiveness of the exercise..</p>
Seated Dumbbell Calf Raise
<p>The seated dumbbell calf raise is a targeted exercise for strengthening the lower leg muscles. It follows the same movement pattern as the machine version: you place the weight on your knees, and by extending and flexing your ankles, you move the weight.</p>
Side lateral raise - Front (Cable)
<p>in a cablerack do a side lateral raise with cable in front of you, with focus in tension on the back of your shoulder.</p>
45° lateral raises
<p>dumbbell raise in the space between front and side raises</p>
Unilateral Cable row
<p>Put a vertical seated bench in front of the cable row machine.position it so that you can focus on one side, and then do slow pulls focusing on the lateral muscles and ensuring tention in those muscles when in a stretched position.</p>
Single-Leg Lunge with Kettlebell:
<p>How to do a single-leg kettlebell lunge</p> <p>Preparation: Stand with your feet together. Hold the kettlebell with both hands by the handle, keeping it close to your chest, or hold it with one hand (on the same side as the working leg).</p> <p>Step and Lower: Take a large step forward (or backward, which is safer for your knees) with one leg, lowering your hips until both knees form a 90-degree angle.</p> <p>Focus: Shift your weight onto your front (or bent) leg, keeping your back straight and your torso upright.</p> <p>Return: Push off with your front leg to return to the starting position.</p>
Split Squat
<p>Single leg squat where one leg is behind you.</p>
Butterfly Stretch
<ol> <li>Sit in a prayer position with the soles of your feet gently pressed together.</li> <li>Use your hands to slowly pull your feet inwards towards your groin. Hold for as long as required.</li> </ol>
L-Sit Pull-ups
<p>L-Sit Pull-ups train both upper body and core muscles.</p>
Single Leg Glute Bridge
<p>A glute bridge, where you use just one leg at a time.</p>
Copenhagen Adduction Exercise
<p>Lie on your side with the elbow placed directly under the shoulder, similar to a side plank position. Place the upper leg on a bench with the inside of the foot or ankle resting on it. Lift your hips and hold your body in a straight line while keeping the lower leg off the floor. The exercise strongly activates the adductors of the upper leg while also challenging the core and hip stabilizers.</p>
Glute Kickback (Machine)
<p>Drive through your heel, not your toes, to hit the glute.</p> <p>Don’t hyperextend your lower back at the top.</p>
Dumbbell donkey kick
<p>The dumbbell donkey kick is an effective exercise for working the glute and hamstring muscles. This exercise is usually performed on all fours, using a dumbbell to add resistance. The steps for performing it correctly are described below. Starting position: Get on all fours on a mat, with your hands aligned under your shoulders and your knees aligned under your hips. Placing the dumbbell: Take a dumbbell and place it behind the knee of the leg you are going to lift. Make sure it is held securely to prevent it from falling during the exercise. Exercise: Inhale and, as you exhale, lift the leg with the dumbbell upward, keeping the knee bent at a 90-degree angle. Raise the leg until it is parallel to the floor, feeling the contraction in the glutes. Hold the position for one second at the top and then slowly lower the leg back to the starting position. Repetitions: Perform 10 to 15 repetitions per leg, making sure to maintain good form throughout the exercise. Sets: Complete 2 to 3 sets, depending on your fitness level.</p>
Isometric Squat to Failure
<p>sometric Squat to Failure: A Strength Training Technique</p> <p>Definition</p> <p>The isometric squat to failure is a variation of the squat exercise where you hold a static squat position at a specific angle, maintaining the position until your muscles can no longer sustain the contraction.</p>
Single-leg side glute press
<p>The Single-Leg Side Glute Press is a leg press machine variation where you angle your body sideways on the pad, placing one foot high and slightly angled to press the weight, powerfully targeting the outer glute (gluteus medius/minimus) and hamstrings for balanced leg development and stability, requiring focus on pushing through the heel and maintaining control without locking out.</p> <p>How to Perform:</p> <p>Setup: Sit in the leg press machine, rotate your body to one hip, placing one foot high on the platform at about a 45-degree angle with toes pointed slightly out/forward.</p> <p>Positioning: Keep your hip, knee, and ankle aligned, and ensure your lower back stays on the pad.</p> <p>Descent: Slowly lower the weight, allowing your knee to bend deeply (near 90 degrees), feeling a stretch in your glute and hamstring.</p> <p>Press: Drive through your heel (not your toes) to press the weight back up, squeezing your glutes and hamstrings, stopping just before your leg fully extends.</p> <p>Control: Avoid bouncing and don't let your lower back lift off the pad; maintain tension throughout the movement.</p>
Frog Stretch
<ol> <li>Get on your hands and knees.</li> <li>Widen your knees outwards, and drop to your elbows.</li> <li>Without moving your elbows or knees, start to rock forwards and backwards, trying to get your bum closer to your feet.</li> </ol>
Stationary bike cardio
<p>Benefits of Stationary Bike Cardio Stationary bike cardio is an excellent form of exercise that offers multiple benefits for health and well-being. Here are some of the most notable ones: Improved Cardiovascular Health Strengthens the heart: Regular exercise helps improve the heart's efficiency and reduce the risk of cardiovascular disease. Increases circulation: It improves blood flow, which can help lower blood pressure. Calorie Burning and Weight Loss Efficient for burning calories: Depending on the intensity, you can burn between 400 and 600 calories per hour. Helps with weight loss: Combined with a balanced diet, stationary bike cardio can be effective for losing weight. Muscle Strengthening Tones the legs: It mainly works the leg muscles, including the quadriceps, hamstrings and calves. Improves muscular endurance: Over time, you can increase the endurance and strength in your legs. Mental Health Benefits Reduces stress: Exercise releases endorphins, which can improve your mood and reduce stress. Boosts energy: Regular physical activity can raise your energy levels and improve sleep quality.</p>
Machine Side Lateral Raises
<p>Machine side lateral raises are an isolation exercise for the side (lateral) deltoids, performed on a machine for stability, targeting the outer shoulder by lifting pads or handles out to the sides to shoulder height, then lowering slowly, keeping elbows slightly bent and traps down to focus on the delts. This exercise helps build shoulder width by preventing swinging and providing constant tension, making it great for beginners or as a finisher.</p> <p>How to Perform Machine Lateral Raises</p> <p>Setup: Adjust the seat so your shoulders align with the machine's pivot point, your chest is against the pad (or back if facing out), and your arms are at a 90-degree angle with the pads/handles.</p> <p>Starting Position: Grip the handles with a relaxed grip, elbows slightly bent, and shoulders down (depressed) away from your ears.</p> <p>Lifting Phase: Exhale and lift your arms out to the sides, moving your upper arms laterally, until they are parallel to the floor.</p> <p>Peak Contraction: Pause briefly at the top, squeezing the side delts, but don't shrug your shoulders up.</p> <p>Lowering Phase: Inhale and slowly lower the weight back down with control, resisting the weight on the way down.</p>
Shoulder Y-pull cable
<p>on a cable rack cross the cables and pull elbows to ceiling close to the body.</p>
Front Raise (Cable)
<p>Raise the handle in a slight arc with controlled movement.</p> <p>Don’t swing your torso to start the rep.</p>
Windshield Wipers
<p>Hang from a pull-up bar, raise your legs to the ceiling. Move lower body from left to right with straight legs like a windshield wiper</p>
Machine Hip Abduction
<p>Technique and Execution</p> <p>Starting Position</p> <p>Seated Positioning: Sit in the machine with back against the pad</p> <p>Leg Placement: Inner thighs against the machine's padded resistance points</p> <p>Adjust Machine: Set seat position to align your hip joint with the machine's pivot point</p> <p>Movement Technique</p> <p>Start with legs together or slightly pressed against the inner pads</p> <p>Slowly push legs outward, spreading them apart</p> <p>Move until maximum comfortable lateral range is reached</p> <p>Pause briefly at the outer point of the movement</p> <p>Slowly return to the starting position with controlled movement</p> <p>Biomechanical Breakdown</p> <p>Muscle Engagement</p> <p>Primary Activation: Gluteus Medius (side hip muscle)</p> <p>Stabilization: Engages core and lower back muscles</p> <p>Functional Movement: Mimics lateral leg movement used in walking, sports, and daily activities</p> <p>Benefits</p> <p>Strength and Stability</p> <p>Improves Hip Stability</p> <p>Reduces Risk of Knee Injuries</p> <p>Enhances Lateral Movement Capabilities</p> <p>Targets Often-Neglected Muscle Groups</p>
Wrist curl, cable
<ol> <li>Extend your arm down, then slightly lift your forearm</li> <li>Extend your wrist in a supinated form (palm up)</li> <li>Adjust cable height so that the cable handle is in your supinated hand</li> <li>Perform the movement by curling your palms and wrists upwards</li> <li>(optional/variable) Pause at the top</li> <li>Slowly return to the starting position</li> </ol>
Pec deck rear delt fly
<p>Seated rear delt fly on pec deck machine (facing the machine and extending arms backwards, the hands should be at the height of the shoulders)</p>
SMR Glutes (lax ball)
SMR Glutes (lax ball) Part of: Limber 11 Source: Joe DeFranco Prescription: 30 sec-2 min Type: soft_tissue
Assisted chin-ups
<p>Chin-ups with machine assistance (counterweights)</p>
Landmine Rotation
<p>Start with landmine barbell straight up by using your shoulders to push it up above you. Then, from that position, bring it your side to target your abdominals and return to starting position.</p>
Cat-Cow
On all fours. Arch spine up (cat) then drop it down (cow). Breathe with movement.
Neutral-grip pull-ups or TRX rows
<ul> <li> <p><strong>Pull-Up: Vertical Pull — Focuses more on the Lats (back width).</strong></p> <p><strong>TRX Row: Horizontal Pull — Focuses more on the Rhomboids/Traps (mid-back thickness and posture).</strong></p> </li> </ul>
Legend Incline Bench Press
<p>incline bench press on LeverEdge machine.</p>
Machine Chest Fly Press
<p>Machine Chest Fly Press - imported from Obsidian workout log</p>
Sliding Lateral Lunge
<p>Stand upright with your feet hip-width apart, holding a kettlebell close to your chest in goblet position. Place one foot on a slider, gliding disc, or towel. Keep your chest tall and core engaged. Slowly slide the foot outward to the side while bending the opposite knee, lowering your hips into a lateral lunge. Keep the working leg’s knee aligned with the toes and avoid letting it collapse inward. The non-working leg remains straight and slides smoothly along the floor. Push through the heel of the bent leg to return to the starting position while maintaining control of the kettlebell.</p>
Side Straight-Arm Pulldown (Cable)
<p>Keep your torso still, pulling the handle down along your side using the outer lat.</p> <p>Don’t twist your body or rotate your torso to cheat the rep.</p>
Side lateral raise - Back (Cable)
<p>on a cable rack do a side lateral raise with the cable behind you. focus on tension in the front of the shoulder.</p>
Pull-Ups (Neutral Grip)
<strong>Execution</strong> <ol> <li> <p><strong>Pulling phase (concentric):</strong></p> <ul> <li>Drive your <strong>elbows down and back</strong>, pulling your <strong>chest toward your hands</strong>.</li> <li>Keep your shoulders <strong>depressed and retracted</strong> (avoid shrugging).</li> <li>Focus on squeezing your <strong>lats and upper back</strong> at the top.</li> </ul> </li> <li> <p><strong>Top position:</strong></p> <ul> <li>Chin should clear or reach the level of your hands.</li> <li>Pause briefly and <strong>contract your lats</strong> hard.</li> </ul> </li> </ol>
Wide-Grip Lat Pulldown
<p>Wide-Grip Lat Pulldown - imported from Obsidian workout log</p>
Jalon caballero unialteral
Pull performed in knight's stance
Dumbbell Scaption
<p>Starting position:</p> <p>Stand upright with your feet shoulder-width apart.</p> <p>Hold a dumbbell in each hand with a neutral grip (palms facing each other).</p> <p>Keep a slight bend in your elbows, shoulders relaxed and shoulder blades pulled back.</p> <p>Execution:</p> <p>Slowly raise the dumbbells forward and slightly to the side, at about a 30–45° angle from your body (between a front raise and a lateral raise).</p> <p>Lift until your arms are about shoulder height (do not go overhead).</p> <p>Pause for a second at the top and feel the activation in your shoulders and scapular stabilizers.</p> <p>Lower the dumbbells back down under control to the starting position.</p> <p>Breathing:</p> <p>Inhale as you lower the dumbbells.</p> <p>Exhale as you lift them.</p> <p>Common mistakes:</p> <p>Using dumbbells that are too heavy (causing jerky movements).</p> <p>Lifting above shoulder height (puts unnecessary stress on the shoulder joint).</p> <p>Arching the lower back instead of keeping the movement controlled at the shoulders.</p> <p>Purpose of the exercise:</p> <p>Activates the lower trapezius, serratus anterior, and scapular stabilizers.</p> <p>Helps correct posture and improve shoulder balance.</p>
Reverse Fly Standing
<ol> <li>Stand with a good posture holding a cable in each hand opposite the machine</li> <li>Starting with the hands in front of your chest pull the arms out to your side into the shape of a T with the elbows nearly straight</li> <li>Slowly release the arms forward to the start</li> <li>Repeat with the arms moving into the shape of a Y</li> <li>Repeat with the arms in the shape of a W</li> <li>Repeat with the arms in the shape of an L by your side</li> </ol>
Horizontal Shoulder Flexion Stretch
<ol> <li>Raise your arm out to the side, placing your hand on a wall or doorway beside you at shoulder height</li> <li>Turn your body away from your arm to stretch the chest, as far as is comfortable</li> </ol>
Leg curl with elastic
<p>Standing position: Place the band under your feet in the middle of your foot and grasp it with a hammer grip.</p>
Stair Master
<p>cardio and lower-body strength machine designed to simulate climbing stairs. It provides a low-impact, high-intensity workout that targets the legs, glutes, and core while improving cardiovascular endurance.</p>
Sleeper Stretch
<ol> <li>Lie on your side so that you are resting a little weight on your shoulder blade to keep it still</li> <li>Extend your arm to 90 degrees in front of you, resting on the floor/mat</li> <li>Lift your hand with your elbow so that your fingers point to the ceiling and your palm points towards your feet</li> <li>Keeping your elbow still, gently lower your palm toward the floor</li> </ol>
Standing Dowel Shoulder press
<p>Mobility - prone dowel press or standing dowel shoulder press alternating between front andback</p>
Smith Machine Split Squat
<p>The <strong>"Smith Machine Split Squat"</strong> is a strength exercise performed on the Smith machine, ideal for targeting the legs and glutes. It involves placing one foot forward and the other back, lowering the body until the front thigh is parallel to the ground while the bar slides vertically along the machine. This exercise helps improve stability, correct muscle imbalances, and reduces stress on the back, providing a safe environment for strength training.</p>
Jalón al pecho con agarre ancho
<p>The lat pulldown is a pulling exercise that primarily targets the latissimus dorsi muscles (commonly known as “lats”) in your back. It involves pulling a cable bar or handle down towards your chest while seated on a machine specifically designed for this exercise. The lat pulldown is typically performed with a wide grip, but can also be done with a narrow grip or underhand grip to target different muscle groups in the back and arms. It is a popular exercise for building upper body strength and improving posture.</p>
Schwimmen
<ul> <li>800m Schwimmen in 20 Minuten</li> </ul>
Guided or free meditation
<p>A mental mindfulness exercise that helps reduce anxiety, improve focus and enhance overall well-being.</p>
Larsen Press
<p>Put your legs up on a separate Bench and press with no leg drive</p>
Bulgarian Squat with Dumbbells
<p>The Bulgarian split squat consists of performing a squat on one leg with the rear foot resting on a raised platform. Elevating your back leg on a bench creates instability and increases the range of motion of the exercise.</p>
Elevación lateral polea
<p>Lateral elevation unilateral using a polea</p>
Arm and neck stretch
<p>Relieves tension in the upper body, especially useful for people with office jobs or prolonged postures.</p>
Snap Down
<p>Begin in a standing position with your arms up over your head and your toes pushing into the ground raising your heels up becoming as tall as you can. From this position, perform a small hop with both feet slightly coming off of the ground. As you land, bend your knees and begin to hinge forward at your hips absorbing the landing. Return to the starting position and repeat. You should feel the muscles in your lower body working. Start with your arms and knees fully straightened out. Keep a stable balance as you land and briefly hold that end position, don’t go too fast and become off balanced. Keep your chest up. For a detailed video on landing mechanics, click here: https://youtu.be/RThUCYRDyZw</p>
Clap Push-UP
<p>The clap push-up is an explosive upper body movement that builds power and fast-twitch muscle strength. It adds a plyometric challenge to the traditional push-up by requiring the hands to leave the ground mid-rep.</p> <ol> <li>Start in a strong push-up position with your hands slightly wider than shoulder-width and core engaged</li> <li>Lower your body explosively and push off the ground with enough force to lift your hands.</li> <li>Quickly clap your hands together at chest level before returning them to the floor.</li> <li>Land with soft elbows to absorb the impact and immediately move into the next rep</li> </ol>
Side-laying interior rotation
<p>Laying on your side and using the arm closest to the bench, maintain a 90 degree bend at the elbow and allow the weight to fall towards the ground past the bench as low as comfortable. Bring the weight up using only rotation of the shoulder to the opposing shoulder.</p>
Bird Dog
<p>The Bird Dog is a core stability exercise that enhances balance, coordination, and spinal alignment. It’s a low-impact movement ideal for strengthening the posterior chain and improving overall functional control.</p> <ol> <li>Begin on all fours with hands under shoulders and knees under hips, keeping your spine neutral.</li> <li>Extend your right arm forward and left leg backward simultaneously, keeping hips square.</li> <li>Pause briefly at full extension while engaging your core and glutes.</li> <li>Return to the starting position and repeat on the opposite side</li> </ol>
Deep breathing (standing or seated)
<p>A conscious breathing technique to improve oxygenation, reduce stress and connect with the present moment.</p>
Tuck L-sit
<p>The tuck L-sit is a bodyweight hold where you support yourself on parallel bars, parallettes, or the floor with straight arms while pulling your knees toward your chest. Your hips stay lifted, your spine stays tall, and your feet hover off the ground. The goal is to keep your core tight, shoulders depressed, and arms locked out while maintaining the tucked position. It’s a core-intensive, shoulder-stabilizing static hold often used as a progression toward the full L-sit.</p>
Archer Pull Up
<p>An archer pull-up is an advanced bodyweight exercise that strengthens your back and biceps, serving as a progression towards a one-arm pull-up. It gets its name from the "bow-drawing" position your body takes at the top.Here's how to do it:1. Grip: Grasp a pull-up bar with a wider-than-shoulder-width overhand grip.2. Starting Position: Hang with arms fully extended, engaging your core and keeping your shoulder blades pulled down.3. The Pull: Pull your body up towards one hand, similar to a regular pull-up. At the same time, extend the other arm out to the side, keeping it as straight as possible. Your chin should come towards the hand that is pulling.4. Hold & Lower: Briefly hold the top position where one arm is bent and pulling, and the other is extended. Slowly lower yourself back to the starting position with control.5. Alternate: Repeat the movement, pulling up towards the opposite hand.The key to this exercise is to keep the assisting arm as straight as possible to maximise the load on the working arm. This makes it a challenging but effective exercise for unilateral pulling strength.</p>
Butchers Block Stretch
<ol> <li>Kneel down with the hands together</li> <li>Rest the elbows on a bench in front of you and lower the chest down</li> <li>Keep the elbows bent with good posture and hold</li> </ol>
Leg and hip stretch
<p>Gentle movements to improve the flexibility of the lower body and release tension in the hips.</p>
Ab wheel
<ol> <li><strong>Starting Position</strong>: Kneel on the floor with the ab wheel in front of you.</li> <li><strong>Grip the Wheel</strong>: Hold the handles firmly.</li> <li><strong>Roll Out</strong>: Slowly roll the wheel forward, extending your body while keeping your core tight.</li> <li><strong>Return</strong>: Pull the wheel back towards your knees, maintaining tension in your core.</li> </ol>
Bretzel stretch
<p>How to Perform the Bretzel Stretch Starting Position: Lie on your back on a flat surface, such as a mat. Bend your knees and place your feet flat on the ground. Leg Positioning: Lift your right leg and cross it over your left leg, placing your right foot on the outside of your left knee. Your left leg should remain flat on the ground. Arm Positioning: Extend your left arm out to the side at shoulder height, keeping it straight. Use your right hand to gently pull your right knee towards the floor on the left side of your body. Stretching: As you pull your knee down, try to keep your left shoulder flat on the ground. You should feel a stretch in your hip, lower back, and possibly your chest. Hold the Position: Maintain this position for 20-30 seconds, breathing deeply and relaxing into the stretch. Switch sides and repeat the process.</p>
Perpendicular Unilateral Landmine Row
<p>Using a landmine attachment with the barbell running at 90 degrees to either side, hinge slightly at the hips and grip the barbell by the plate sleeve. Raise the barbell to chest height, with your upper arm parallel to the floor at the top of the movement.</p>
March or jog in place
<p>Low-impact cardiovascular exercise that simulates running without moving, ideal for warming up, improving endurance, or training in small spaces.</p>
Supine press
<p>Take a close grip and push perpendicular to the bench. Keep back flat.</p>
Trap press
<p>Laying flat with arm pointing straight upwards, elbow fully extended, use only your shoulder to raise the weight as high as comfortable and back to rest.</p>
Patadas traseras
<p>The dumbbell kickback is a popular strength training exercise that targets the triceps muscles in the back of your upper arms. It helps strengthen and tone the triceps, contributing to overall arm strength and aesthetics.</p> <p>Among the exercises that work the arm muscles, kickback and its variations are very effective. You can easily apply these exercises with dumbbells, cables or resistance bands.</p>
Devil’s Press
<p>The Devil’s Press is a hybrid movement combining a dumbbell burpee and a double dumbbell snatch. It’s a full-body, high-intensity exercise that develops strength, power, and metabolic conditioning.</p> <ol> <li>Start with a dumbbell in each hand and perform a burpee, letting your chest touch the ground while holding the dumbbells.</li> <li>Explosively jump your feet forward and swing the dumbbells between your legs.</li> <li>Drive the dumbbells overhead in one continuous motion, locking out your arms.</li> <li>Lower the dumbbells with control to return to the starting position and repeat</li> </ol>
Hip hinge
<p>Hip Hinge Exercise DescriptionThe hip hinge is a fundamental movement pattern that involves bending at the hips while keeping the spine neutral. It is commonly used in exercises like deadlifts, kettlebell swings, and good mornings. To perform a hip hinge: Starting Position: Stand with your feet hip-width apart and a slight bend in your knees. Hinge at the Hips: Push your hips back while maintaining a straight back. Your torso should lean forward, and your chest should stay up. Lowering Phase: Continue to hinge until your torso is nearly parallel to the ground, or until you feel a stretch in your hamstrings. Return to Standing: Drive through your heels and thrust your hips forward to return to the starting position.</p>
Bronco
<p>Finess test for rugby.5 x shuttle runs of 20m, 40m, and 60m (20yd, 45yd, 65yd/far 45yd mark) Complete as fast as possible</p>
Spider Curl
<p>To get the most out of DB Spider Curls, you need an adjustable weight bench set at a 45-degree incline. This inclined position allows your arms to hang freely, putting them in an extended start position with elbows slightly in front of your torso, which is the key to maintaining low-level isometric tension throughout the movement pattern.</p> <ol> <li>Lie face-down on an adjustable weight bench with your chest fully supported, holding a pair of dumbbells.</li> <li>Keep a neutral head position and don’t crane your neck.</li> <li>Let your arms hang straight down with your palms facing forward (for a standard Spider Curl) or palms facing inward for a Hammer Curl exercise variation.</li> <li>Keep a stable foot position on the floor to maintain balance and control.</li> <li>Start the curl motion by flexing your biceps muscles and lifting the pair of dumbbells or curl bar toward your shoulders.</li> <li>Keep your elbow flexion controlled. Your arms should stay locked in position with no unnecessary movement.</li> <li>Squeeze hard at the top for 1-2 seconds. This is where maximum tension hits the biceps muscle fibers.</li> <li>Lower the weight under control for 3-4 seconds to keep muscles under tension for the entire range of motion.</li> </ol>
Reverse Cable Flye
<p>Attach D-Handles to two cable pulleys in the upper position. Grab the left on with your right hand and vice-versa.</p>
Handstand
<p>Handstand free standing by pressing arms into the ground and contracting core and glutes</p>
Delt Stretch
<p>Stretch your deltoids for a certain period of time.</p>
Calf Raise using Hack Squat Machine
<p>Ideally using a trapeze addon, Lift the weight up using your calves by getting on your toes.</p>
Floor Skull Crusher
<p>Allowing you to safely load more weight than a regular skull crusher, lie on the floor and rest the weight on the floor in between each repetition.</p>
Bent over Cable Flye
<p>Holding your upper body at an approximate 105° angle.</p>
DB Cross Body Hammer Curls
<p>Dumbbell cross body biceps curls, works on the braccialis</p>
Overhead Triceps Extension
<p><strong>Overhead Triceps Extension with EZ Bar – Quick Guide</strong></p> <p>The <strong>overhead position</strong> <em>emphasizes the long head</em> of the triceps (because it's stretched under load), the exercise <strong>does engage all three triceps heads</strong> (long, lateral, and medial) to some degree during extension.</p> <ol> <li><strong>Setup</strong>: Sit on a bench (or stand) and hold an EZ bar with a narrow, overhand grip. Lift the bar overhead, arms fully extended. Keep your core tight and elbows close to your head.</li> <li><strong>Execution</strong>: Slowly lower the bar behind your head by bending your elbows until they reach ~90°. Keep elbows pointed forward (not flaring out).</li> <li><strong>Finish</strong>: Extend your arms back up to the starting position, squeezing your triceps at the top.</li> </ol> <p><strong>Tips</strong>:</p> <ul> <li>Control the movement to avoid straining your shoulders.</li> <li>Use a moderate weight for full range of motion.</li> <li>Keep your back straight and avoid arching.</li> </ul>
Glute Drive
<p>Lie down on the back pad and strap yourself in with the waistband. Position yout feet shoulder-length apart. They should be slightly splayed.</p>
Butterfly Sit Up
<p>In this midrange exercise your arm muscles provide you with a little bit of momentum to help to get you off the ground. You also open them up in overhead position which engages the upper back. Start lying with feet flat on the ground, knees at an angle, arms crossed in towards your chest. Using your ab muscles, bring your upper body off the ground as you open your arms into goal post position, then slowly lower yourself back down to return to starting position.</p>
Drag Pushdown
<ol> <li>Starting position for this rope pushdown is standing facing a cable machine with the handles of a rope attachment in both hands and feet shoulder width apart.</li> <li>Hinge forward slightly at the hips maintaining an upright chest and bring the shoulders and elbows behind the body so that when you push down on the cable attachments, you can get a fully contracted triceps long head.</li> <li>Drag the cable machine rope attachment as close to the body as possible and straighten your elbows until lockout.</li> </ol>
High Row
<p>Kneeling down on one leg and pulling cable down while driving elbow into the lats.</p>
Battle Ropes
<ol> <li>Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart.</li> <li>Brace your core and begin alternately raising and lowering each arm explosively.</li> <li>Keep alternating arms for three to four sets of 1 to 2 minutes.</li> </ol>
Alternating High Cable Row
<ol> <li>Start by putting the attachment in a high position on the cable station and step back about 1m from the attachment. Grab the cable pulley handle in your left hand at about head height with your elbow slightly bent. Step back with your left foot.</li> <li>Pull your elbow joint in toward the torso twisting slightly and perform a single-arm row. Engage the lats as you twist.</li> <li>Return to the starting position with cable pulley and left foot and grab the cable pulley handle in the right hand. Repeat this motion on the opposite side with your right foot stepped back.</li> </ol>
DB Upper Chest Variation
<p>Dumbbell in hand in a curl fashion, lean body into the arm to help the dumbbell up above the chest, next to the head, to activate chest and delt combo</p>
Elbows Tucked DB Bench Press
<p>Elbows Tucked DB Bench Press, chest press movement focusing on the triceps. DB stays parallel with body</p>
High-Incline Smith Machine Press
<p>Set the bench to a 45-60° incline. Touch the upper chest with the bar.</p>
Ball Slams
<ol> <li>Stand with your feet about shoulder-width apart, your knees and hips slightly bent, holding the ball in both hands at chest height. Engage your core, and keep a good posture.</li> <li>Extend your knees and drive your hips forward while simultaneously lifting the ball. Aim for being as tall as possible, the ball overhead, arms up, hips slightly forward, and on your toes from the force of your drive.</li> <li>Use your core and arms to slam the medicine ball straight down between your feet with as much force as possible. Press your hips back and bend your knees to further power the slam. Exhale as you slam the ball down.</li> <li>Squat down to pick up the ball from the floor, then immediately move into the next slam by repeating the movement. Repeat for reps or time.</li> </ol>
Ski Machine
<ol> <li>Start standing on the platform with your feet hip-width apart.</li> <li>Reach overhead to grip the handles with your palms facing in.</li> <li>Soften your knees, then simultaneously drive your butt back as if you're closing a door behind you while pulling your arms straight down past your hips until your hands pass by the side of your knees.</li> <li>Next, bring your arms back overhead while thrusting your hips forward until you're standing with your arms fully extended.</li> <li>Repeat for reps, time or distance.</li> </ol>
Cable Shrug-In
<p>Attach two D-Handles to two low cables and shrug in using your upper traps.</p>
Bayesian Curl
<p>Cable curl with stretched shoulder (backwards)</p>
Hyper Y W Combo
<ol> <li>Use a glute-ham raise or a stability ball for this exercise and a light weight plate in each hand.</li> <li>Raise your torso to form a straight line with your legs and raise the arms outward slightly beyond a 90-degree angle into a W position to hit the rotator cuff muscles, and then lower back to the starting position.</li> <li>Then raise up again with arms in a Y position to activate the lower traps.</li> </ol>
DB Underhand bench press
<p>Underhand grip DB, perform a normal bench press movement, keeping the elbows close to the chest</p>
Dumbbell Bradford press
<p>From a front hold of the DBs in a OHP, press above the head, bring back towards the rear of the shoulders, down, and press back forward.</p>
Cable Fly Upper Chest
<strong>Execution</strong> <ol> <li> <p><strong>Start position:</strong></p> <ul> <li>Arms down and slightly behind your body, elbows slightly bent.</li> <li>Feel a light stretch across your chest.</li> </ul> </li> <li> <p><strong>Movement:</strong></p> <ul> <li>Bring your hands <strong>upward and together</strong> in front of your upper chest — roughly at <strong>chin to collarbone level</strong>.</li> <li>Use a smooth, controlled motion (avoid jerking).</li> <li><strong>Squeeze</strong> your chest at the top for 1–2 seconds.</li> </ul> </li> <li> <p><strong>Return:</strong></p> <ul> <li>Slowly let your arms move back down and out to the sides, keeping control and tension.</li> </ul> </li> </ol>
Cable Fly Lower Chest
<strong>Execution</strong> <ol> <li> <p><strong>Start position:</strong></p> <ul> <li>Arms extended out to your sides in a “Y” shape.</li> <li>Feel a stretch in your chest (slight bend in elbows — don’t lock them).</li> </ul> </li> <li> <p><strong>Movement:</strong></p> <ul> <li>Bring your hands <strong>downward and together</strong> in front of your <strong>lower chest or upper abs</strong>, in a smooth arc motion.</li> <li><strong>Squeeze your chest</strong> hard at the bottom for 1–2 seconds.</li> </ul> </li> <li> <p><strong>Return:</strong></p> <ul> <li>Slowly raise your arms back up along the same path until you feel a good stretch in your chest.</li> <li>Maintain control — don’t let the weights pull you back too quickly.</li> </ul> </li> </ol>
Black Widow Knee Slides
<p>In this bottom-up rotation exercise movement, you’ll cross your knee over and drive it into that opposite elbow. Start in high plank position (or tabletop position) with hands directly beneath your shoulders. Lift the left knee toward the right arm and slide it up the forearm to get more of that posterior pelvic tilt and engagement of the abdominal muscles. Then do the opposite side, bringing your right knee toward your left hand.</p>
Omni Cable Cross-over
<p>Adjust the weights based on the motion. When pulling from top to bottom, increase the weight by 20% to 40% more than the bottom-to-top motion. This accounts for the fact that when operating from top down, the upper chest muscles are naturally weaker than the lower chest muscles. So, adjust your weight stack to compensate.</p> <ol> <li>Position one cable at a high setting and the other at the lowest level setting. Get into a staggered stance in between the cable towers.</li> <li>For the cable set low, pull it upward and across your body. This effectively targets the upper chest.</li> <li>For the cable set high, draw it downward and across your body. This will primarily engage the lower chest.</li> </ol> <p>Once you’re done, swap the positions of the cables. Change the previously high cable to the lowest position and vice versa. Repeat the exercise sequence, ensuring you’re targeting both chest regions effectively.</p>
One-Arm Heavy Row
<strong>Execution</strong> <ol> <li> <p><strong>Rowing phase (concentric):</strong></p> <ul> <li>Pull the dumbbell <strong>toward your lower chest or waist</strong>, leading with your <strong>elbow</strong>.</li> <li>Keep your torso <strong>stable</strong> — avoid twisting or rotating your shoulders.</li> <li>Pause at the top and <strong>squeeze your lats</strong>.</li> </ul> </li> </ol>
Plank Jacks
<p>Jumping jacks from the plank position.</p>
Drop Curl
<p>Drop curls in a modified position at a slow pace effectively engage the brachialis for arm width. Starting position is with both arms in a slight angle towards each other at chest height with a dumbbell in each hand. Lower one dumbbell close to full extended arm position slowly and in a controlled manner during the first half of the curl, then curl it back up to starting position, while the other dumbbell stays at its starting position. Now lower the other dumbbell down. This keeps tension on the brachialis. As we pass the 90deg mark on our way down, the biceps will take over the work.</p>
W-Raise
<p>This challenging exercise is a variation of reverse crunches that is made up of three parts in which we’re basically drawing an upside down ‘W’ with our legs. Start position is lying face up flat on the floor with legs extended at the low point of the outer leg of the ‘W’. Keeping a strong core and legs straight, go up, rise your hips and then slowly lower your legs down halfway. Then, lifting your legs back up to the top, rise your hips again, maintaining that straight line, use your core strength to finally come back all the way down to the other outer leg of the W. Then you reverse the ‘W’ to return to the start.</p>
Dumbbell Cheat Curl
<ol> <li>Starting position is standing with feet shoulder width apart.</li> <li>Hands should take an underhand or supinated grip on the dumbbells holding them with hands shoulder width apart.</li> <li>Keeping elbows tucked into your sides throughout the entire movement, use momentum to curl the dumbbells, squeezing your biceps at the top of the movement.</li> <li>Slowly lower to return to the starting position. Keep the core tight throughout the exercise.</li> </ol> <p>Cheating through the concentric curling portion of this challenging exercise gives us a great opportunity to increase time under tension and create eccentric overload with heavier weight when we lower.</p>
Alternative DB Gorilla rows
<p>Slightly bent down and knees to mimic a gorilla position and pull/row up the DBs to the chest. DB stay straight (thumbs pointing up)</p>
Pendular hack
<p>Pendulum hack, made on a pendulum machine</p>
Sled Push
<ol> <li>Load the sled with 25% of your maximum load. If you don’t know this, choose a weight you can push for 10 minutes with short breaks. Beginners may choose to push the sled with no weight.</li> <li>Stand behind the sled and grab the poles with a high-grip hand position.</li> <li>Engage your core muscles and start pushing the sled forward as fast as you can, powering through your entire leg. Extend your hips and knees as you move the sled forward. Your foot stance should resemble your natural running position.</li> </ol>
Toes to bar
<p>The name "Toes to Bar" says it all: This exercise, in which you hang from a pull-up bar, involves bringing your toes toward the bar, pointing toward your face. This really works your abdominal muscles. "Toes to Bar" is popular in functional fitness programs like Freeletics and CrossFit, and is an effective exercise for six-pack training.</p>
Cable Curls
<p>Bicep Curls using cables. Can be seated or standing</p>
Kroc Row
<p>Dumbbell rows with looser technique but heavier weight.</p>
Sit Up Elbow Thrust
<p>This is a top down rotation movement, and it’s a bit more explosive, too. Lying with knees bent and feet on the floor, sit up and then drive your left elbow across your entire body toward the right, then come back to center and then finally lower yourself down. Then hit the other side.</p>
Rocking Triceps Pushdown
<p>Set your feet below the rope and lean your upper body towards the rope. Set one foot back. Push down the rope and lean your entire body back onto the rear foot as you push down to get your hands behind your body. Don't forget to bring your chest to the front during the pushdown. As you release the rope slowly, lean your body back onto the front foot.</p>
ISO Seated Row
<p>ISO Seated Row - imported from Obsidian workout log</p>
Dumbbell Frog Press
<p>Similar to hip thrust, but with feet put up together, lifting the butt off the ground in a frog like position.</p>
Leg Press Toe Press
<p>Move the leg press using your calves by placing your feet at the bottom of the platform.</p>
Flat Machine Press
<strong>Execution</strong> <ol> <li> <p><strong>Start position:</strong></p> <ul> <li>Elbows bent at roughly 90°, hands just outside your chest.</li> <li>Keep wrists straight and aligned with your forearms.</li> </ul> </li> <li> <p><strong>Pressing phase (concentric):</strong></p> <ul> <li>Push the handles forward until your arms are <strong>almost fully extended</strong> — don’t lock out.</li> <li>Focus on <strong>squeezing your chest</strong> at the end of the movement.</li> </ul> </li> <li> <p><strong>Returning phase (eccentric):</strong></p> <ul> <li>Slowly bring the handles back toward your chest, feeling the <strong>stretch in your pecs</strong>.</li> <li>Maintain tension — don’t let the weight stack touch down between reps.</li> </ul> </li> </ol>
Dumbbell Underhand Dead Row
<p>The Dumbbell Underhand Dead Row will involve the back, which means you can try a bit heavier weight. The catch is that you need to be able to control the weight for all the reps.</p> <ol> <li>Start by holding a pair of dumbbells with your feet shoulder-wide apart and your knees slightly bent.</li> <li>Hinge at your hips to lower your torse forward until it's almost parallel to the floor, keeping your back flat and maintaining a slight bend in your knees.</li> <li>Exhale as you row the dumbbells to your sides up to chest height, leading with your elbows until your upper arms are just past parallel to the floor and the dumbbells are at ribcage level.</li> <li>Slowly lower to the starting position and repeat. Keep your back flat all the time.</li> </ol>
Bizeps Curls Trifecta
<p>This exercise is a mixture of three different curls: the Supinated Cross Body Curl, the Pronated Cross Body Curl and the No Money Curl. You alternate between three curl variations that each accomplish different goals, and you’ll keep the set going beyond the usual 8-12 rep range which gives us that intensity.</p> <ol> <li>For the Supinated Cross Body Curl, supinate the forearm with palms facing toward the ceiling and forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.</li> <li>For the Pronated Cross Body Curl, pronate the forearm with palms facing toward the floor (pronated grip or overhand grip) and forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.</li> <li>For the No Money Curl, you’ll curl the dumbbell as you outwardly rotate the shoulder. Lift the inner-facing weight of the dumbbell towards your outer side of the shoulder.</li> </ol>
Cable Fly Middle Chest
<strong>Execution</strong> <ol> <li> <p><strong>Start position:</strong> Arms extended out to your sides (a big “T” shape), feeling a stretch in your chest.</p> </li> <li> <p><strong>Movement:</strong> Bring your hands together in front of your chest in a <strong>wide hugging motion</strong>.</p> <ul> <li>Focus on squeezing your chest at the center.</li> <li>Do <strong>not lock your elbows</strong> or turn it into a press.</li> </ul> </li> <li> <p><strong>Return:</strong> Slowly open your arms back to the start, maintaining tension on the chest.</p> </li> </ol>
Barbell Row (Underhand)
<strong>Execution</strong> <ol> <li> <p><strong>Starting position:</strong></p> <ul> <li>Hold the barbell with arms fully extended toward the floor.</li> <li>Maintain tension in your lats and back muscles.</li> </ul> </li> </ol>
Kong Curl
<p>This exercise is somewhat similar to a cable curl and a cable crossover. But instead of a chest/biceps exercise, this exercise targets the brachialis muscle, responsible for that broad arm when viewed from a front view. During the exercise, maintain a pronated forearm position with starting position of approx. 45 degree pronated. Start with slightly bend elbows and alternately curl until your hands (your thumb first) meet your upper middle chest (similar to how Kong hits his chest, thus the name of this exercise).</p>
Overhead Cable Tricep Extension
<p>Use rope handle with your back against the cable machine. Straighten your arms until they are filly extended and reverse the motion resisting on the negative.</p>
punches
<p>stand stable and throw normal straight punches</p>
1-Arm Half-Kneeling Lat Pulldown
<p>Attach a D-Handle to a high pully. And use your lat muscles to pull the weight single handedly.</p>
Seated Corkscrew
<p>To do this abs and obliques exercise, start with your hands back behind your body and bring your knees in and across, really trying to contract the obliques. Then extend your legs back out to starting position and repeat toward the opposite side of the abs. Beginners might find that they can’t even get through the first 45 seconds of this challenging reverse crunches variation. That’s ok because it gives you a place to start and something to improve upon.</p>
Levitation Crunch
<p>For this top down movement, we’re trying to move the upper torso without moving the lower torso. Start lying on the ground with feet flat on the floor and crossed arms above your head with hands behind head. Lift upper body up and clear your shoulder blades off the ground and then hold and pause at the top for a one or two count. Try to make the upper abs work and hold that contraction for 10 good quality reps.</p>
Lying Triceps Kickback
<p>Set the bench to an 60deg angle. Stand still and rest your upper body on the inclined bench, ensuring a nearly straight line of your entire body. Squeeze your shoulder blades together, so that your elbows are located behind your torso with your upper arms nearly parallel to the floor. Lift the dumbbells until your arms form a straight line. Slowly lower the dumbbells back to the initial position. Initial position corresponds to an rectangular position of upper and lower arms.</p>
Pause Hack Squats
<p>Hack Squats but with a 1-2s pause at the bottom of the movement. This makes sure that there is no more elastic energy stored in the muscles.</p>
Cable Tricep Kickback
<p>Grab onto the handle, and pull your elbow up and back slightly above your torso. Keep your upper arm to be parallel to the ground for the duration of the set</p>
Pendulum Squat
<p>Place your feet in the middle of the plate at about shoulder width. Tense your torso. Keep your neck relaxed.</p>
Pull-Ups (Wide Grip)
<p><strong>Execution</strong></p> <ol> <li> <p><strong>Pulling phase (concentric):</strong></p> <ul> <li>Drive your <strong>elbows down and slightly back</strong>, pulling your chest <strong>toward the bar</strong>.</li> <li>Focus on leading with your <strong>chest</strong>, not your chin.</li> <li>Keep your <strong>shoulders depressed</strong> (avoid shrugging).</li> </ul> </li> <li> <p><strong>Top position:</strong></p> <ul> <li>Chin should clear the bar (or at least reach bar level).</li> <li>Pause for a brief <strong>squeeze in your lats</strong>.</li> </ul> </li> </ol>
Barbell Row (Overhand)
<strong>Execution</strong> <ol> <li> <p><strong>Starting position:</strong></p> <ul> <li>Hold the barbell with arms fully extended toward the floor.</li> <li>Maintain tension in your lats and back muscles.</li> </ul> </li> </ol>
Incline Close Grip Barbell Bench Press
<p>Narrower grip than regular bench press, just outside shoulder width.</p>
Lying Triceps Extensions
<ol> <li>Starting position for this practical triceps exercise is lying on a standard bench holding a barbell or two dumbbells in both hands with an overhand grip, hands at shoulder width apart.</li> <li>Begin with arms over your upper chest and elbows bent back at about a 45-degree angle.</li> <li>First bend at the elbows and then allow the upper arm to drop back, bringing the barbell/dumbbells behind your head and down toward the floor. In terms of upper arm position, the barbell/dumbbells should never be fully above your head, but instead behind it, to ensure that you’re targeting the triceps.</li> <li>Keep the shoulder blades tucked under, the elbows tight in toward your head and your core active during this entire movement.</li> </ol>
Neutral Grip Lat Pulldown
<p>Lat pull downs with a neutral grip on the bar.</p>
Lateral Walk
<p>Lateral walks, also known as side steps or squat walks, are a type of exercise where you move sideways in a squatting position. They can be performed with or without resistance bands. These exercises strengthen the hip abductors, glutes, and other stabilizing muscles.</p>
Pull-up Isometric Hold
<p>Hold the pull-up movement in any position</p>
Incline Static Hold
<strong>Execution</strong> <ol> <li> <p><strong>Hold Position:</strong></p> <ul> <li>Lower the dumbbells <strong>a few inches above your chest</strong> — about the <strong>midpoint</strong> of a normal incline press.</li> <li>This is where your upper chest is under maximum tension.</li> </ul> </li> <li> <p><strong>Static Hold:</strong></p> <ul> <li>Hold the position for <strong>20–45 seconds</strong> while keeping the chest tight.</li> <li>Breathe slowly but stay tense — <strong>do not relax your chest or shoulders</strong>.</li> </ul> </li> <li> <p><strong>End the set:</strong></p> <ul> <li>After the hold, carefully bring the dumbbells down and rest.</li> </ul> </li> </ol>
Lying Dumbbell Curls
<p>Take a dumbbell in each hand and lie backwards on a bench, similar to a classic chest press. Let your arms hang down at your sides, with the dumbbells possibly touching the floor. Now start to lift the dumbbells upwards until your forearms are perpendicular to the ceiling. Slowly lower the dumbbells until they almost touch the floor again. Keep your ellbows in place to minimize cheating.</p>
Barbell Romanian Deadlift (RDL)
<strong>Execution</strong> <ol> <li> <p><strong>Hinge at the hips:</strong></p> <ul> <li>Push your <strong>hips backward</strong>, keeping a slight bend in the knees (soft knees).</li> <li>Lower the barbell <strong>along the front of your thighs/shins</strong> while maintaining a <strong>neutral spine</strong>.</li> <li>Keep the bar <strong>close to your body</strong>.</li> </ul> </li> </ol>
Glute Bridge Single-Arm Press
<p>With one dumbbell in hand, perform a glute bridge. Now hold the dumbbell above your chest, this is the rep starting position. Lower the dumbbell so that your elbow touches the floor or is roughly 45 degrees below your shoulder if using a bench. Push the dumbbell back into the starting position.</p>
Triceps Dips (Assisted)
<p>Assisted triceps dips is a gym work out exercise that targets triceps and also involves chest.</p>
Standing Pancake
<p>Stand and open your legs as wide as possible into a straddle position. Then bend at the hips, pushing them back while keeping your back straight.</p>
Rear Delt Fly Machine
<p>Rear Delt Fly Machine - imported from Obsidian workout log</p>
Clean
<p>Regular olympic lift clean. Pull bar from ground, catch on shoulders performing a front squat.</p>
Push OHP
<ul> <li>Rest bar in front on your shoulders</li> <li>Bend knees while keeping upper body straight</li> <li>Extend legs pushing the bar overhead with force</li> </ul>
Kreis Press DB
<ul> <li>Sit on a bench with 45° incline</li> <li>Hold dumbbells overhead</li> <li>Move dumbbells down as if doing overhead press</li> <li>Rotate dumbbells palms facing up and extend your arms in front of your body</li> <li>Move hands together until dumbbells meet, keep arms extended</li> <li>Reverse the motion until dumbbells are overhead again</li> <li>This is one repetition</li> </ul>
Good Morning
<p>Stand with your feet more than shoulder-width apart (wider stance) and place your hands on your hips. Hinge at your hips and lower your upper body towards the ground while keeping your back straight then come back up.</p>
Preacher Curl - Externally Rotated
<p>Single arm curl that can be done using a dumbbell and a preacher bench, or a preacher curl machine. Turn body away from the weight</p>
Reverse Wood Chops
<ul> <li>Attach a looping resistance band to a rack below knee height</li> <li>Grip the other end of the band like holding a baseball bat with both hands</li> <li>Stretch the band facing it</li> <li>Start with your hands at the side of your hips, knees bent</li> <li>Rotate your hips while moving your hands towards over the top of your opposite shoulder</li> <li>Imagine the motion as striking a baseball with a bat</li> </ul>
Torso rotation stretch
<p>The torso rotation stretch helps improve spinal mobility and relieves tension in the lower back and obliques. It can be performed standing or seated.</p> <ol> <li><strong>Standing Variation</strong>: Stand upright with your feet shoulder-width apart. Place your hands on your hips or extend your arms in front of you. Slowly rotate your torso to one side, keeping your hips stable. Hold for a few seconds, then rotate to the opposite side.</li> <li><strong>Seated Variation</strong>: Sit on a chair with your feet flat on the floor. Place one hand on the outside of your opposite thigh and gently twist your torso toward that side. Hold the stretch before switching sides.</li> </ol>
Hamstring Chokes
<p>Sit on the ground and bend one leg, bringing your knee toward you. Place your hand behind your hamstring and gently pull your leg toward your chest, feeling a stretch in the back of your thigh. Straighten your leg, extending up toward the ceiling.</p>
Cossack squat
<p>The Cossack Squat is a multi-joint exercise that works mainly on the legs and buttocks, but also involves stabilizing muscles. It is an excellent exercise for improving strength, mobility and stability in a functional way.</p>
Biceps Curl Machine
<p>The biceps curl machine is designed to isolate the biceps muscles and provide a controlled range of motion. Sit on the machine with your back against the pad and adjust the seat so your arms are aligned with the machine's handles or pads. Grip the handles firmly, keeping your elbows fixed in place, and curl the handles upward by contracting your biceps. Slowly lower the handles to the starting position, maintaining control throughout the movement.</p>
Seated W Curl
<ul> <li>Sit on bench with 60° incline</li> <li>Hold dumbbells beside body near the ground, palms facing outwards, arms fully extended</li> <li>Move dumbbells up using only biceps and without momentum</li> </ul>
Clean and Jerk OL
<p>Olympic lift clean and jerk. Combination of clean and jerk in one motion.</p>
Cobra Stretch
<p>The Cobra Stretch is a back extension exercise that helps improve spinal flexibility and relieve lower back tension. To perform, lie face down on the floor with your hands placed under your shoulders. Press your palms into the floor and lift your chest while keeping your hips on the ground. Keep your elbows slightly bent and your shoulders relaxed. Hold the stretch for a few seconds, then slowly lower yourself back down. This exercise is beneficial for improving posture and reducing lower back stiffness.</p>
Cross-Body Cable Y-Raise
<p>Attach a D-Bar to the cable machine. Perform a motion akin to drawing a sword from across your body.</p>
Plank-to-Elbow Extension
<p>The Plank-to-Elbow Extension is a dynamic exercise that combines the plank with an elbow extension movement</p>
Hack Squats
<p>Hack squats target the lower body and are performed on a hack squat machine or with a barbell. For the machine variation, position yourself on the platform with your shoulders under the pads and feet slightly forward. Push through your heels to lift the weight, then bend your knees to lower the platform in a controlled motion until your thighs are parallel to the ground. Push back up to the starting position. For the barbell variation, hold the bar behind your legs with your arms extended and perform a squat-like motion.</p>
Snatch OL
<p>Olympic lift snatch</p> <ul> <li>Pull barbell from ground to overhead lockout using a wide grip and overhead squat.</li> <li>Move bar slowly until cleared knees then explosively extend hips, pull bar up and dive under the bar</li> <li>Catch bar overhead with straight arms</li> <li>Push head forward during lockout</li> </ul>
Cable Press Around
<p>Set the cable pulley at chest height and attach a D-handle bar. Grab the handle with a neutral grip and hold it next to your chest with your elbow fully flexed and tight to your side. Turn away from the pulley so your torso is at 45 degrees.</p> <p>Hold the other side of the functional trainer with your corresponding hand. Assume a staggered stance for better balance.</p> <p>While keeping your chest proud, extend your elbow at 45 degrees across your midline while keeping your arm parallel to the floor. Stop shy of lockout and contract your chest at the top of the range of motion (ROM).</p>
Crossbody Hamstring Stretch
<p>While standing, cross one leg behind the other (keep this leg straight). Reach downward and try to touch the toes of that leg. Slightly bend the other leg so that you can bend down.</p>
Plank with Alternating Leg Lift
<p>In a plank position, lift one leg alternately.</p>
Toe Taps
<p>Toe taps are a core-focused exercise performed lying on your back. Lie flat with your arms by your sides and your legs raised to a tabletop position (knees bent at 90 degrees). Slowly lower one foot to gently tap the floor, keeping your core engaged and your lower back pressed into the ground. Return to the starting position and alternate legs. This exercise strengthens the core while minimizing strain on the lower back.</p>
Pin Bench Press BB
<ul> <li>Set security pins to about the height of your sticking point</li> <li>Lower the bar, rest on the pins for 1s while holding tension</li> <li>Move bar up with maximum force</li> </ul>
Incline OHP DB
<ul> <li>Sit on a bench with 45° incline</li> <li>Ellbows 45° out</li> <li>Move dumbbells down until upper arms are parallel to shoulders</li> <li>Move dumbbells up, meeting overhead</li> </ul>
Dumbbell Thruster
<p>Start with the dumbbells resting on your shoulders and squat down. Push into standing and raise the dumbbells into an overhead position. Bring the dumbbells back to your shoulders and repeat.</p>
Roll Down
<p>Stand with your feet hip-width apart and slowly roll your upper body forward, one vertebra at a time, until your hands touch the ground or as far as you can comfortably go. Roll back up to the starting position in the same controlled manner.</p>
Wall-sit
<p>The Wall Sit (or wall chair) is an isometric exercise that mainly involves the leg muscles, improving muscular endurance and stability. Here are the main and secondary muscles activated during the exercise.</p>
Dumbbell Shoulder Rotations
<p>Dumbbell shoulder rotations are designed to strengthen the rotator cuff muscles and improve shoulder stability and mobility.</p> <ol> <li><strong>External Rotation</strong>: Hold a dumbbell in one hand, keeping your elbow bent at 90 degrees and close to your body. Rotate your forearm outward, away from your body, keeping your elbow stationary. Slowly return to the starting position.</li> <li><strong>Internal Rotation</strong>: Hold a dumbbell in one hand, keeping your elbow bent at 90 degrees and close to your body. Rotate your forearm inward, toward your body, and slowly return to the starting position. Perform the exercise with controlled movements to avoid strain.</li> </ol>
Sit & Reach
<p>Sit on the ground with your legs extended straight in front of you. Reach both hands forward, trying to reach past your toes or as far as you can go. Return to the starting position and repeat.</p>
Standing Side Crunches
<p>Standing side crunches are a dynamic exercise that targets the obliques while improving balance and stability. Stand upright with your feet shoulder-width apart and hands behind your head or holding a dumbbell in one hand. Lean your torso to one side, contracting your obliques, while bringing your elbow toward your hip (or crunching toward the weight if using a dumbbell). Return to the starting position and alternate sides or perform all repetitions on one side before switching.</p>
Scapula Pulls
<ul> <li>Hang straight on a pull-up bar</li> <li>Pull shoulder blades together, moving the body slightly up</li> </ul>
Shoulder Raise Side and Front DB
<ul> <li>Stand while holding dumbbells beside body</li> <li>Keep arms almost fully extended</li> <li>Without momentum raise dumbbells to the side of your body until shoulder height, palms facing down</li> <li>Lower dumbbells beside body, palms facing inwards</li> <li>Immediately raise dumbbells in front of your body until shoulder height, palms facing down</li> <li>Down again</li> <li>This is one repetition</li> </ul>
Cable Lateral Raises (Single Arm)
<p>The single arm cable lateral raise is a variation of the lateral raise and an exercise used to build the muscles of the shoulders.</p> <ol> <li>Position a cable at the lowest position possible and attach a single handle.</li> <li>Reach across your body and grab the handle with a neutral grip.</li> <li>Keep the elbow slightly bent and pull the handle across your body and raise laterally.</li> <li>Slowly lower the handle back to the starting position under control.</li> </ol>
Heel Touches
<ul> <li> <p><strong>Starting Position:</strong></p> <ul> <li>Lie on your back on an exercise mat.</li> <li>Bend your knees, keeping your feet flat on the floor and hip-width apart.</li> <li>Place your arms along your sides, palms facing inward, just off the floor.</li> </ul> </li> <li> <p><strong>Engage Core:</strong></p> <ul> <li>Lift your head, shoulders, and upper back slightly off the ground.</li> <li>Keep your neck neutral and chin slightly tucked.</li> </ul> </li> <li> <p><strong>Perform the Movement:</strong></p> <ul> <li>Side-bend to the right, reaching your right hand toward your right heel.</li> <li>Return to the center, then side-bend to the left, reaching your left hand toward your left heel.</li> <li>Continue alternating sides in a controlled manner.</li> </ul> </li> <li> <p><strong>Breathing:</strong></p> <ul> <li>Exhale as you reach toward your heel and inhale as you return to the center.</li> </ul> </li> </ul>
Hamstring Kicks
<p>Stand with your feet hip-width apart and extend one arm in front of you. Swing that leg up in front of you and back down while keeping your leg as straight as possible and your toes pointed up.Repeat with the other leg.</p>
Pin Squat
<ul> <li>Set security pins to about the height of your sticking point</li> <li>Lower the bar, rest on the pins for 2s keeping tension</li> <li>Stand up with maximum force</li> </ul>
Towel Superman
<p>In this exercise, you lie flat on your stomach, hold a towel with your arms extended in front of you, and pull it apart to create tension. Then, you move it forward and back under your stomach. This exercise targets the back and shoulder muscles as well as core stability.</p>
Single Leg Hamstring Stretch
<p>Sit on the ground with one leg straight out in front of you and the other leg bent in toward you. Reach forward with both hands, trying to touch the toes of your straight leg.</p>
Lat Pull DB
<ul> <li>Bend upper body forward</li> <li>Move dumbbells near your body with slightly bent arms towards your back</li> </ul>
No Leg Drive Dumbbell Chest Press
<p>Set up for a normal Dumbbell chest press but lift your leg ups straight or put them on another bench to remove the leg drive.</p>
Bear crawl pull through
<p>Place a dumbbell at around hip level and assume a bear crawl position. Push the knees off the floor and hold.</p> <p>With the opposite hand reach for the dumbbell and pull it to the other side. Place your hand back on the floor and repeat with your other hand.</p>
Elephant Walks
<p>Hinge at your hips until you feel a stretch behind your knees. Bend one leg while the other is straight then fluidly bend the other knee while straightening the first knee.</p>
Dragon-flag
<p>Keep your body completely rigid throughout the movement, avoiding sagging in your lower back. Use a firm grip to stabilize your upper body. Start with simpler versions (such as with bent knees) to build strength and control.</p>
Toe Touch
<p>Stand with your feet closer together. Hinge at your hips and lower your upper body towards your toes. Reach your hands towards your feet, try to touch your toes, the ground, or as far down your legs as you can comfortably go.</p>
Cool-Down Swim
<p>Swim at an easy, unhurried pace — freestyle, backstroke, or just floating/gliding — with zero focus on technique or drills. The only goal here is to let your heart rate come down gradually and your muscles relax before you get out of the pool.</p>
bicycle crunches
<p>Bicycle crunches are a core exercise performed on the floor. Lie on your back with your hands behind your head and legs extended. Lift your shoulders off the ground, bring one knee toward your chest, and twist your torso so your opposite elbow meets the knee. Alternate sides in a pedaling motion, ensuring controlled movements and engaging your core throughout the exercise.</p>
Dumbbell Crunches
<p>Dumbbell crunches are a weighted variation of traditional crunches designed to target the abdominal muscles more intensely. Lie flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell with both hands close to your chest or above your head. Lift your shoulders and upper back off the ground in a crunching motion, engaging your core. Slowly lower yourself back to the starting position. Ensure controlled movements throughout the exercise to prevent strain.</p>
Jerk OL
<p>Olympic lift jerk</p> <ul> <li>Hold bar in front on shoulders like push press</li> <li>Bend and extend knees pushing bar up while diving under the bar</li> <li>Catch bar overhead with straight arms using lunge</li> <li>Move feet parallel while holding bar in lockout</li> </ul>
Knee to Chest Stretch
<p>The knee to chest stretch is a simple yet effective exercise for relieving lower back tension and improving hip mobility. To perform, lie flat on your back with your legs extended. Bring one knee toward your chest, wrapping your hands around your shin or behind your thigh. Gently pull the knee closer to your chest while keeping the other leg straight on the floor. Hold the stretch for 15–30 seconds, then switch sides. For a deeper stretch, both knees can be pulled toward the chest simultaneously.</p>
Crossbody Leg Swings
<p>Hold onto a wall or something near you for support. Swing one leg across the front of your body, then back and out to the side. Repeat while slowly increasing your range of motion.</p>
Plate Pinch Hold
<p>The plate pinch hold is a grip strength exercise designed to target the forearms and improve grip endurance. Select one or two weight plates (smooth-edged plates work best) and pinch them together between your thumb and fingers. Hold the plates with your arm straight down by your side or extended slightly in front of you. Maintain the hold for as long as you can, keeping your shoulders relaxed and your grip firm. This exercise can be done for time or repetitions.</p>
Pin OHP
<ul> <li>Set security pins to the height of your lower chin</li> <li>Rest bar on pins keeping tension</li> <li>Raise bar over head</li> </ul>
ClimbMill
<p>The ClimbMill, also known as a stair climber, is a cardio-focused machine that simulates climbing stairs. It provides an effective way to improve endurance while strengthening the lower body. To use the machine, step onto the moving stairs, maintain an upright posture, and use the handrails for balance if needed. Adjust the speed and intensity to match your fitness level. This exercise helps improve cardiovascular health, burns calories, and enhances lower body muscle endurance.</p>
Lat Pulldown - Cross Body Single Arm
<p>Sit at lat pulldown machine with body at a diagonal angle so that only one leg is under the pad. Pull the cable down with the opposite arm. this will force the cable to across your body while pulling down. Emphasises the stretch of the lat.</p>
Helms Row
<p>Setup: Place your chest on the end of a bench, using a towel or anything soft to keep your chest protected. You want your chest to be in contact with the bench around the nipple line. Your back should be almost parallel to the floor Execution: When you’re starting the exercise, focus on pulling your elbows back until you feel maximum tightness in the lats. If you want to get some trap activation with the exercise, relax your shoulder blades when the weights are hanging down and then retract them as you start the rep.</p>
Front Plank
<p>The plank is a bodyweight exercise. As a multi-functional movement, the plank not only targets your abdominal muscles but also the spine and hip. Plank strengthens and tightens your entire body, improves your posture and balance, reduces body fat, and can help boost your metabolism. Exercises such as the “plank pose” help strengthen the stamina of stabilizing abdominal muscles. It can also help relieve back pain associated with a weakening of the function of the stabilizing muscles of the body. Planks are a versatile exercise that targets many of the most important muscle groups in the body, so they can be applied by anyone to improve endurance and overall body strength.</p>
Dumbbell Hex Press
<ul> <li>Engage the muscles</li> <li>Position your feet wide</li> <li>Controlled movement</li> <li>Slow movement</li> <li>Bring the weights toward your lower chest/stomach</li> </ul>
Bodyweight Squat HD
<p>Squat is a type of bodyweight exercise. It is one of the most popular exercises for strength and muscle growth. Squat is particularly effective for focusing on the muscles of the leg and hips. Squat are an easy exercise for beginners to do. It can help strengthen leg muscles, tighten hip muscles and burn calories to lose weight. It tightens the butt and legs. Squats are very effective for firming and strengthening your legs by acting on the gluteus,hip flexors, quadriceps, hamstrings and inner thigh muscles. Also, bodyweight squats can help shape your glutes and butt.</p>
Triceps Overhead (Dumbbell)
<ul> <li>Keep the elbows fixed</li> <li>Engage the muscles</li> <li>Don't use momentum</li> <li>Controlled movement</li> <li>Slow movement</li> <li>Don't overextend</li> </ul>
Lower Back Extensions
<ul> <li>Engage the muscles</li> <li>Lift your bottom slightly</li> <li>Controlled movement</li> <li>Slow movement</li> <li>Don't use momentum</li> <li>Keep your upper body straight</li> </ul>
Pullover Machine
<p>Pullover machine, sitting, elbows on pads</p>
Preacher Curl - Internally Rotated
<p>Single arm curl that can be done using a dumbbell and a preacher bench, or a preacher curl machine. Turn body towards the weight</p>
Cable Tri Extension - Internal Rotation
<p>single arm exercise with cable held at opposite shoulder with elbow bent. Turn towards the cable, and the straighten the elbow across the body.</p>
Lateral Push Off
<p>Push off the ground and land on one leg and regain balance before jumping to the other leg</p>
Blackroll
<ul> <li>Controlled movements</li> <li>Slow movements</li> <li>Don't use momentum</li> </ul>
Dumbbell Split Squat
<ul> <li>Controlled execution</li> <li>No momentum</li> <li>Execute slowly</li> </ul>
Dumbbell Deadlift
<ul> <li>Controlled execution</li> <li>Don't use momentum</li> <li>Slow execution</li> </ul>
Upper Back
<p>Upper Back is suitable for building up the core muscles with a special focus on the deltoid and rhomboid muscles and the upper back muscles</p>
Low-Cable Cross-Over - NB
<p>The low-cable cross-over is an isolation movement that uses a cable stack to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often in combination with presses or flyes from other angles to target all portions of the chest.</p>
Seated Hip Abduction
<p>Starting Position:</p> <ul> <li>Adjust the seat height so that your knees are aligned with the pivot point of the machine.</li> <li>Sit with your back flat against the backrest, maintaining good posture.</li> <li>Place the outside of your thighs against the machine's padded levers.</li> <li>Position your feet flat on the footrests or platform of the machine.</li> <li>Grasp the handles or sides of the seat for stability.</li> <li>Ensure your spine is neutral and your core is slightly engaged.</li> </ul> <p>Movement:</p> <ul> <li>Exhale as you slowly push your legs outward against the resistance pads.</li> <li>Focus on initiating the movement from your hips, not your knees.</li> <li>Continue opening your legs until you feel a strong contraction in your outer hips and thighs.</li> <li>Hold the fully abducted position briefly (1-2 seconds) to maximize muscle engagement.</li> <li>Inhale as you slowly control the return of your legs to the starting position, resisting the weight throughout the movement.</li> <li>Avoid allowing the weight stack to touch down between repetitions to maintain constant tension on the muscles.</li> <li>Repeat for the desired number of repetitions, maintaining control throughout the set.</li> </ul>
Single Leg RDL
<ol> <li>Stand upright and hold weights in both hands if using loads.</li> <li>Brace your core and lift one leg off the ground.</li> <li>Keep your back straight, hinge at the hips while lowering your torso forward, ensuring you don’t rotate your hips.</li> <li>Lower until you feel a stretch in your standing leg's hamstring, then return to standing position. Repeat on both sides.</li> </ol>
Bodyweight lunge HD
<p>Bodyweight lunges are an effective calisthenic exercise for strengthening the lower body, improving balance and stability, and developing functional strength. They are a popular choice for bodyweight workouts, home workouts, and can also be included as part of a larger strength training routine.</p>
Wall Angels
<p>The <strong>Wall Angels</strong> exercise primarily targets the <strong>upper back and shoulder muscles</strong>, helping improve <strong>posture</strong>, <strong>shoulder mobility</strong>, and <strong>scapular control</strong>.</p>
Recumbent Bike
<p>For this exercise Recumbent Bike is needed. You just sit on it, set level and time and start the workout</p>
Cable Triceps Press
<p>A single arm exercise that starts with the hand close to the chest with with the elbows bent, and the elbow flared out. Press forward and down against the cable straightening the elbow.</p>
Double Kettlebell Clean and Press
<p>Full-body muscles building exercise. This exercise provides a huge range of benefits in terms of strength & size and is extremely functional.</p>
Torso Twist
<p>Standing Torso Twist WorkoutTarget your core and improve flexibility with this dynamic standing exercise! The Standing Torso Twist Workout involves twisting your torso while keeping your feet and hips stable, engaging your obliques, and stretching your entire upper body. This movement helps to:Strengthen core musclesIncrease flexibility in the spine and torsoImprove posture and balanceEnhance overall athletic performancePerform 3 sets of 10-15 reps, twisting to each side, to feel the benefits of this effective and efficient workout!</p>
Thruster
<ol> <li>Start by doing a front squat</li> <li>At the top position, push the bar above your head (similar to a press)</li> <li>Lower the bar to the shoulders</li> </ol>
High-Cable Cross Tricep Extention - NB
<p>The high-cable cross tricep extension is an isolation exercise for targeting the triceps, particularly the long head. It utilizes cables and handles grasped with opposite hands, allowing for a unique pressing motion that can be effective for building tricep strength. Unlike exercises that use a straight bar or rope, this variation can be more comfortable on your wrists and elbows</p>
High Knee Skips HD
<p>You can use this exercise both as a dynamic warm-up before training and add it to your cardio training routine to burn fat. High knee skips are a plyometric exercise. Plyometrics are explosive aerobic moves that increase speed, quickness, and power and they work your whole body. High knee skips target the oblique, leg muscles, hip muscles and hip flexors and also work on the thighs, knee tendons, quadriceps and shoulders. Jumps are beneficial to your health because they combine cardiovascular conditioning with strength work. Since jumps elevate your heart rate, they can also improve your cardiovascular fitness.</p>
Jumping Jack HD
<p>Jumping jack are a plyometric exercise. Plyometrics are explosive aerobic moves that increase speed, quickness, and power and they work your whole body. Jumping jack target the arm, shoulder, abdominal muscles, hip muscles and hip flexors and also work on the thighs, knee tendons and quadriceps. Jumps are beneficial to your health because they combine cardiovascular conditioning with strength work. Since jumps elevate your heart rate, they can also improve your cardiovascular fitness.</p>
Zottman curl
<p>With your palms facing forward, curl the weights up to your shoulders. Turn your hands so that that your palms downwards and slowly return the weights back down. Finally face your palms back forward.</p>
Cable Chest Press - Incline
<p>Single arm chest press done with the cable machine. Use the other arm to brace bodyweight to focus on strength of the press, rather than balancing of the body. Start with the hand as close to the chest as possible, and then press against the cable at a slight incline and aiming towards the center of your chest.</p>
Bench Dips On Floor HD
<p>Triceps dips on floor are a compound exercise as they worked multiple muscle groups simultaneously. Although this bodyweight exercise mainly targets the triceps, it also hits your chest and front of your shoulder. Triceps dips on floor are one of the most effective exercises to increase arm strength and also build lean muscle in your upper arms. Triceps dips on floor are a closed kinetic chain exercise and express that you do the movements around a fixed point. It increases compression force on your joints thereby improving stability.</p>
Forearm Curls (underhand grip)
<ul> <li>Engage the muscles</li> <li>Don't use momentum</li> <li>Controlled movement</li> <li>Slow movement</li> </ul>
Double Kettlebell Front Squat
<p>The kettlebell front squat is a compound, multi-joint exercise that works several muscle groups.</p>
Rotary Torso Machine
<ul> <li>Slow and Steady</li> <li>Not too much weight</li> </ul>
JM Press
<p>The JM press keeps your shoulders stationary, relying on the elbow flexion and extension to move the weight using your triceps strength. That means you get all the benefits of the best triceps-strengthening exercises without overtaxing that delicate shoulder joint. Classic win-win!</p>
Rope arm Cable Triceps Pushdown
<p>Rope arm Cable Triceps Pushdown - imported from Obsidian workout log</p>
Band pull-aparts
<ul> <li>Hold the band with your arms extended in front of you at shoulder height.</li> <li>Keep your elbows slightly bent but fixed throughout the movement.</li> <li>Pull the band apart by spreading your arms until the band touches or comes close to your chest.</li> <li>Slowly bring your arms back to the starting position, controlling the tension on the band.</li> </ul>
Curl - With Shoulder Elevated
<p>Place elbow so that it is about level with the shoulder. Curl the wieght to your shoulder. Focus on the stretch in the eccentric part of the curl</p>
One Arm Overhead Cable Tricep Extension
<p>Set the pulley at the bottom of the cable machine and grab onto it without using any attachments. Extend the cable directly overhead.</p> <p>While keeping your back straight and upper arm stationary, lower the cable behind your head until you feel a good stretch in your triceps, and then extend it back upward until your elbow is locked out.</p>
seated figure four
<p>Seat on a bench. Feet flat on the ground. Place your left ankle over your right knee. Your right knee stays flat. Keep your back straight. Gently push your left knee down.</p>
Meadows Row
<p>The Meadows row is a unilateral row performed with a landmine setup, overhand grip, and staggered stance. Lean your torso forward and grip the barbell. Rest the other forearm on the forward leg. Start this movement by driving the elbow behind you while retracting the shoulder-blade. Keep the working shoulder down. Pull toward your back hip until the elbow is level with your torso.</p>
Recovery Bobbing
<p>Same motion as the Bobbing Exhale Drill, but done in slightly deeper water (so you're not touching the bottom) and at a slower, more relaxed pace — think of it as a recovery/reset exercise rather than a hard drill. Use it between harder drills to reset your breathing rhythm and calm down if you're feeling rushed or out of sync.</p>
Leg Swings (Front–Back)
<p>Stand tall next to a wall or stable support. Swing one leg forward and backward in a controlled motion, keeping the torso upright and the core engaged. Alternate legs after completing the repetitions.</p>
Shoulder Raise (Dumbbell)
<ul> <li>Engage the muscles</li> <li>Don't use momentum</li> <li>Controlled movement</li> <li>Slow movement</li> <li>Always keep the arms bent</li> <li>Don't overextend</li> </ul>
Talons fesses
<p>Touch your heels to your buttocks, while remaining static or moving</p>
Reach ups
<p>To perform this exercise, lie on your back with your arms extended overhead. Then, contract your abdominals and lift your torso off the floor while reaching your arms toward the ceiling to "reach" as high as possible. Slowly return to the starting position, controlling the movement. Reach ups strengthen the abdominal muscles and improve the flexibility of the spine. They can be incorporated into a variety of training routines to work on core strength and stability.</p>
Reverse Grip Barbell Curls
<p>Hold the barbell with an overhand grip (palms facing down) approximately shoulder-width apart. Ensure your back is straight, shoulders slightly pulled back, and arms fully extended. Curl the barbell upwards towards your chest in a controlled motion, keeping your elbows close to your body. The motion should be smooth without any swinging or momentum use. Once the barbell is at chest level, pause briefly to maximize contraction in the biceps and forearms. Slowly lower the barbell back to the starting position with a controlled movement, fully extending your arms.</p>
Isometria trazioni impugnatura inversa
<p>Trazioni in isometria con impugnatura inversa</p>
Biceps Close Grip Pull Down
<p>On a lat pull down machine, hold the bar keeping your hands relatively close. Use an underhand grip (I.E.: the back of your hand must be facing the machine). Then pull down the bar in a straight line towards the ground. Make sure your biceps are the main drivers of the motion. You will probably feel your shoulders and lats working, but make sure your biceps are working more.</p>
Seated Dumbbell Curls
<p>Seated Dumbbell Curls are an effective bicep workout that isolates the muscles by stabilizing the upper body, reducing momentum that can detract from the exercise’s effectiveness. This exercise is performed sitting down with a dumbbell in each hand, focusing on controlled movement to maximize engagement of the bicep muscles.</p>
One armed push-ups
<p>Perform push-ups with one hand, alternating the sides</p>
Pseudo Planche Push-up
<p>You should have the shoulder line in front of your wrists an perform a push-up, maintaining the shoulder in the same position</p>
Dynamic side plank
<p>The dynamic side plank involves positioning yourself on your side, supported on one elbow and the side of your foot, then dipping your hips up and down while keeping your body in a straight line.</p>
Incline Chest-Supported Dumbbell Row
<p>Set up an adjustable bench at a 45-degree angle. Lay on your stomach with your head hanging just above the edge of the bench. Grab a dumbbell in each hand and set up with a good posture – core and lats engaged and shoulders neutral. Row the dumbbells toward the top of the stomach and squeeze the back at the top of the rep. Finally, lower the dumbbells back to the starting position and repeat until all reps are completed.</p>
Dynamic Planche
<ol> <li>Start in a plank position, with your hands directly under your shoulders and your feet hip-width apart.</li> <li>Engage your core to keep your body in a straight line from head to toe.</li> <li>From this position, bend your knees slightly and jump with both feet inward, bringing them as close to your core as possible</li> <li>As soon as your feet touch the ground, push off forcefully to jump again and return to the starting plank position.</li> <li>Continue repeating this jumping motion, maintaining control and core stability throughout the exercise.</li> <li>Make sure to keep your breathing steady while jumping, breathing deeply and controlling your breathing.</li> <li>Keep your gaze fixed on the ground to maintain proper spinal alignment.</li> <li>Repeat the jumps for the desired length of time or the number of repetitions recommended for your workout program.</li> <li>To finish the exercise, rest by releasing the plank position, then stretch if necessary to loosen your muscles.</li> </ol>
Reverse-grip pull-ups
<p>Pull-ups on the bar with your thumbs pointing outward.</p>
Single-leg hamstring curl
<p>Specifically, the muscles involved are: biceps femoris, semimembranosus and semitendinosus.</p>
Calf raises, left leg
<ol> <li>Stand on the floor or on the edge of a step to increase the range of movement.</li> <li>Raise one foot.</li> <li>Lift your heel until you're standing on your toes.</li> <li><em>(variable)</em> Stay in this position for three seconds</li> <li>Slowly lower your foot until you almost touch the ground with your heel - don't slam your foot!</li> </ol>
Reverse Snow Angel
<p>Lay flat on your stomach with your arms extended in front of you on the ground as your legs are lying flat. Lift both your arms and move them to your side slowly. Then, move them back.</p>
Dumbbell bicep curl to press
<p>Bend your elbows and lift the dumbbells to your shoulders. Push the dumbbells over your head while rotating your arms to make your palms face forward. Reverse it to lower down. Repeat the exercise.</p>
Recruitment Pulls
<p>Find a few specific edge sizes on a hangboard, get fixed underneath them with the board overhead, and pull with max effort, 1 arm at a time, for 3-5 seconds. When positioning for this get set up with a large elbow angle (120-150 degrees) and not in full extension.</p>
Standing biceps stretch left
<p>Stand with your left arm close to a wall. Extend your left arm and put your left hand on the wall, then gently turn your body to the right.</p>
TRX gorilla biceps curl
<p>We'll stand facing the TRX straps and grab them with our fists facing each other, facing forward, with our arms fully extended at about shoulder-width apart. We'll keep our body straight, backward, as in the previous exercises, since we'll be lifting our body toward the TRX straps by activating our biceps. Our body will be straight, with our feet flat on the floor. This time, we'll place our arms open to the sides and at chest height. The movement we'll perform is a contraction toward our chest. To achieve this, we'll bend our elbows so that, by activating our biceps, we can pull our body toward the straps.</p>
Dumbbell drag curls
<p>Hold a dumbbell in each hand with your palms facing forward. Pull your elbows back and lift the dumbbells to your chest height. Slowly lower the dumbbell and repeat the exercise.</p>
Frog stand
<p>Starting position: Stand with your feet shoulder-width apart and your toes pointing forward, facing a wall or bench for support if needed. Bend your knees into a squat position. Place your hands on the ground in front of you, shoulder-width apart, with your fingers spread wide. Make sure your elbows are under your shoulders and your body forms a straight line from your head to your heels. Upward phase: Push with your feet and hands to lift your body off the ground. Straighten your legs and arms, keeping your body aligned. Engage your core and glutes to maintain the position. If needed, rest your knees on the wall or bench for assistance.</p>
Front Lever
<p>The front lever is a figure where the body is kept in a horizontal position parallel to the floor.</p>
Trx Single Arm Bicep Curl
<p>Step 1: Stand comfortably and grasp the handles of the suspension system. Step 2: Lean back resting your weight on one arm, keepng the spine neutral. Step 3: Slowly curl to pull your body weight to the up position. Supinate the arm and squeeze as you approach the end position. Step 4: Lower yourself back down and repeat.</p>
Dumbbell close grip bench press
<p>Lie down with your back on a flat bench. Hold a dumbbell in each hand. Raise your arms towards the ceiling with your palms facing each other and dumbbells pressed together. Slowly lower the dumbbells to your chest, then slowly push them back. Repeat the exercise.</p>
Exercise Band Dorsiflexion
<p>This exercise uses an exercise band. It targets the Soleus and Tibialis anterior.</p>
Seated Cable Row
<ol> <li>Take a seat on the machine with your feet planted, a little wider than shoulder width. Drive the heels, and squeeze the glutes. Grab onto the cable handle.</li> <li>Sit up tall with a slight bend through the knees. Tighten up the abs and low back to maintain a perpendicular angle to the floor with your torso.</li> <li>Roll the shoulders back and down. Squeeze them together as you row, thinking about pinching a pencil in between them. As you do this, pull the handle back towards you, landing right above your belly button.</li> <li>Pause here for a moment before returning the handle, still squeezing the shoulder blades. Once you've returned the weight to the stack, then allow the shoulder blades to relax, without pulling the torso forward.</li> <li>Repeat the movement.</li> </ol>
TRX hammer curl
<p>Place the grips as if they were a continuation of the straps. We will position our arms stretched forward and our body leaning back, completely straight. The biceps muscles will activate as you bend your elbows to bring your body towards the straps. The contraction movement will end with a slight outward movement of the hands, due to the grip we are using.</p>
Prisoner Squat
<p>Stand upright with your chest slightly raised, your feet hip-width apart and your toes pointing straight ahead. Bring your hands to the back of your head with your fingers slightly interlaced and your elbows pointing to the side. Push your hips back and bend your knees, keeping your upper body as upright as possible. Push your knees outwards, they must never point towards each other. If your upper body moves slightly forward, make sure that it does not bend. Always keep your elbows level with your ears by tensing the muscles between your shoulder blades. If you are flexible enough, you can sink down until your buttocks touch your calves. However, make sure that you do not bend your spine. Before this happens, reverse the movement and use your heels and glutes to push yourself upwards with so much momentum that your feet lift off briefly and you do a little hop. If necessary, correct the position of your feet, arms and upper body before you move on to the next repetition. Translated with www.DeepL.com/Translator (free version)</p>
Leg Extension
<p>The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle group, the quadriceps. It should not be considered as a total leg workout, such as the squat or deadlift. The exercise consists of bending the leg at the knee and extending the legs, then lowering them back to the original position.</p>
Inverted Rows
<p>Maintain a straight body, retract your shoulder blades, and pull your chest to the bar for an effective back and upper body workout.</p>
knee push-ups
<ol> <li>Start by kneeling on the floor, keeping your knees together. Place your hands on the floor in front of you, slightly wider than shoulder-width apart.</li> <li>Make sure your body forms a straight line from head to knees. Hands should be positioned below shoulders.</li> <li>Lower your torso towards the ground, bending your elbows while keeping your trunk stable. Keep your knees in contact with the floor.</li> <li>Push through your hands to return to the starting position. Be sure to maintain contraction of chest, shoulder and arm muscles at the top of the movement.</li> <li>Perform the desired number of repetitions, controlling the movement and maintaining good form.</li> </ol>
Claps over the head
<p>Stand with your feet shoulder width apart. Raise your arms and clap over your head</p>
Back bridge
<p>Lie on the floor with your back resting on the floor and your legs bent, feet flat on the floor, leaving about 20 cm between your feet and your buttocks. Your hands remain flat on the floor, pressed against your ears, with your fingers pointing toward your toes. Your elbows are bent and pointing toward the ceiling. This is the starting position. Now push your hips as high as you can, raising your body off the floor, and continue pushing through your hands, extending your elbows and knees, until your back is fully arched (lumbar bridge). Your head also comes off the floor and should be level with your elbows, looking back. This is the final position. The descent should be slow and controlled. Your spine should be in a convex curve. It's not good to lift your back off the floor; it should remain straight. It should be well rounded. You'll also notice a feeling of increased oxygenation in your back. After lifting off the floor, your hips should be very high, even above the level of your head. Your arms and legs should remain straight. It seems easy, but it requires a good level of flexibility. Breathing should be deep. This posture stretches the rib cage and puts pressure on the diaphragm. If the posture is performed correctly, breathing will be perfect. Never hold your breath during the exercise.</p>
Sitting Calf Stretch (Dorsiflexion)
<p>This is a light stretch for the calf that is great for rehab.</p>
Arabesque
<p>Take all your weight onto one leg and you're going to maintain that position, keeping your hips and pelvis level the whole time. With your back in a neutral position you want to tilt yourself forward kicking your leg back up and then slowly with your glutes bring yourself back up to neutral.</p>
Wall Drills
<p>Exercises for strengthening knee and leg musculature.</p> <ul> <li>Lateral Wall Drills March - https://youtu.be/9RiTlJ6Mmek</li> <li>Lateral Wall Drills OPEN - https://youtu.be/ADRlN8-Wfdg</li> <li>Lateral Wall Drills CROSS - https://youtu.be/hGH2sj0Tzu4</li> </ul>
Exercise Band Plantarflexion
<p>Banded plantarflexion is a great way to bridge the gap between plantarflexion range of motion and the more strenuous calf raises in weight bearing. This can help strengthen the calf muscles, load the Achilles tendon, and improve plantarflexion range of motion.</p>
Cable External Rotation
<p>Steps:</p> <ol> <li>Start off placing an extension band around a post or in a secure position where it will not release and is at elbow level.</li> <li>Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle.</li> <li>Bring the band to your chest keeping your elbow bent in a 90 degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out</li> <li>Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position.</li> <li>Repeat for as many reps and sets as desired.</li> </ol>
High-pulley pullover
<p>Stand facing the machine, feet slightly apart, gripping the bar with an overhand grip, arms extended, hands shoulder-width apart.</p> <ul> <li>Keeping your back fixed and your abdominal muscles contracted, inhale and bring the bar down to your thighs while keeping your arms extended (or your elbows slightly bent). Exhale at the end of the movement.</li> </ul>
Incline bench pulldown
<p>Lying face down on the incline bench facing the cable machine, perform the pulldown.</p>
Side Lying Hip Abduction
<ul> <li>Begin by lying down on your side with your top leg straight and your bottom leg bent for support.</li> <li>Lift your top leg off the ground</li> <li><em>(optional) -</em> Hold position at the top</li> </ul> <p>Resources:</p> <ul> <li>40 seconds YouTube video: https://www.youtube.com/watch?v=g9FtnmsIYgI</li> </ul>
Dumbbell rear delt row
<p>Hold a dumbbell in each hand. Bend at your hips to make your back almost parallel to the floor. Let your arms hang down. Keep your arms in line with your shoulders. bend and lift your elbows out to the sides until your upper arms are parallel to the floor. Slowly return and repeat</p>
Remo alto polea alta
<p>High pulley row with support using a single grip</p>
Front lever tuck
<p>The muscles involved in the Front Lever, most subjected to stress, are mainly the extensors such as: the latissimus dorsi, the teres major, the posterior deltoid and the long head of the biceps.</p>
Pullover
<p>Doubling as a back and chest exercise, the Dumbbell Pullover can train both your pecs and lats.</p>
Russian Twist
<ol> <li>Hold a dumbbell, barbell weight or something else that is heavy with both hands, but make sure it is not too heavy and you are able to keep in form.</li> <li>Lean back to a 45-degree angle from the floor. For an extra challenge, lift your feet off the floor.</li> <li>Rotate your arms to one side to the same level as your chest, touch the floor for a little extra challenge, and then do the same to the other side. When you're back in your original position after doing both sides it will count as 1 rep.</li> </ol>
Dragon squat
<p>Start standing with your feet hip-width apart. Cross your right foot behind you to the left corner and back of the room while bending both knees. Return and repeat, alternating sides. Keep your hips and shoulders forward as you cross your feet and bend your knees.</p>
Bar arm Cable Triceps Pushdown
<p>Bar arm Cable Triceps Pushdown - imported from Obsidian workout log</p>
Dumbbell Single-leg Hip Thrust
<p>The single-leg hip thrust is performed by placing your upper back on a weight bench, raising one leg, and extending the hip of the other leg to achieve an isolated contraction of the glute. By working each side separately, you can fully isolate your glutes unilaterally, providing maximal training stimulus.</p>
TRX roll out
<p>Hold the handles in your hands, extend your arms and keep them parallel at chest height. The movement you need to perform is to open your arms in line with your shoulders while leaning your body forward. Try not to extend your shoulders beyond 90°, and keep your abdominal muscles and glutes contracted. Muscles involved: transverse abdominis, rectus abdominis and spinal erectors.</p>
TRX Obliques
<ol> <li>Place your feet in the stirrups and assume a high plank with your hands directly beneath your shoulders.</li> <li>Pull your knees to your right elbow, then push them back out and to the centre.</li> </ol>
TRX Tricep Extension
<p>Attach the TRX or other suspension system overhead, having the handles hanging at chest level or slightly lower. Experiment to see what height allows you to set up in the best way. Stand in front of the handles and grab them with your palms facing down. Engage your abs, squeeze your glutes, take a breath and lean forward, lifting your heels off the floor. Keep your elbows straight. Take another breath and lower yourself slowly by bending your elbows. Go down until your elbows are at a 90-degree angle (to the point where your wrists are above your elbows). Hold the position for a moment. Extend your arms by engaging your triceps and bring yourself to the starting position as you exhale.</p>
Low Pulley Cable Fly
<p>Adjust the cable machine: Set the pulley to the lowest setting possible. Choose your handles: You can use neutral grip handles (palms facing each other) or straight handles depending on your preference. Neutral grip might be easier on your wrists. Stand with proper form: Stand with your feet shoulder-width apart, knees slightly bent, and core engaged. Maintain a slight arch in your lower back throughout the exercise. Grip the handles: Grab the handles with your chosen grip and step back a small step or two until there's slight tension on the cables. Initiate the movement: Keep your elbows slightly bent throughout the exercise. Imagine you're giving someone a big hug. Squeeze your chest muscles as you bring your hands together in front of your chest. Control the movement: Focus on squeezing your chest muscles rather than using your arms to pull the handles. Peak contraction: Briefly hold the squeeze at the top of the movement with your hands together at chest level. Return slowly: Slowly release the tension and return the handles back down to the starting position with your arms slightly extended but not locked out.</p>
Machine glute extension
<p>A GHD hip extension is one of the best exercises for the glutes. While the exercise mainly targets the glutes, it is also excellent for the lower back, the calves and the hamstrings.</p>
Dumbbell wide bicep curls
<p>Hold a dumbbell in each hand with your hands slightly wider than shoulder-width apart and palms facing forward. Bend your elbows and lift the dumbbells to your shoulders. Slowly return and repeat.</p>
Triceps stretch left
<p>Put your left hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds.</p>
Triceps stretch right
<p>Put your right hand on your back, use your left hand to grab your right elbow and gently pull it. Hold this position for a few seconds.</p>
Back extensión
<p>Espalda en maquina de extensión con peso</p>
Scorpion Kick
<p><strong>Get into the push-up position with your shoulders directly above your hands and your feet hip-width apart.</strong></p> <p><strong>Make sure that your body forms a straight line from your head to your heels.</strong></p> <p><strong>Now pull your right knee towards your chest. While keeping your knee bent, lift your right leg as high as possible with your lower right leg pointing straight up.</strong></p> <p><strong>Now rotate your hips so that your right foot swings over your left leg.</strong></p> <p><strong>Continue to rotate and move your right foot towards the floor until you are forced to roll onto the outside of your left standing foot. Make sure that you do not rotate your upper body.</strong></p> <p><strong>Now return to the starting position and repeat the exercise with your left leg.</strong></p>
Shoulder External Rotation with Dumbbell
<ol> <li>Lie on your side holding a dumbbell in your upper hand</li> <li>Tuck your elbow into your side and rest the hand in front of you</li> <li>Rotate the shoulder so the hand raises up</li> <li>Lower the hand down</li> </ol>
Double Leg Calf Raise
<p>The double leg heel raise is important to strengthen and create control and stability around the ankle and knee, and provide balance and control for the hip and pelvis.</p>
Shoulder width three-point push-up
<p>Get into a push-up position with your shoulders directly above your hands and your feet hip-width apart. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your left foot about five centimetres off the floor. Point your toes straight down. Do not move your hips. Your body forms a straight line from your head to your heels throughout the exercise. Now bend your elbows, lower your chest to the floor and push yourself back up. Repeat the exercise on the other side.</p>
Plantarflexion Stretch with Band
<p>This stretch is for the ankles, as well as Tibialis anterior.</p>
Triceps Pushdown
<p>Triceps pushdown on cable using lat bar.</p>
Shoulder Dumbbell Pendular Exercise
<ol> <li>Lean forward to rest your hand on a chair or other object, holding a dumbbell in the other hand</li> <li>Gently swing the dumbbell in a circular motion</li> </ol>
Finger Pushup
<ol> <li>Hand Positioning:</li> </ol> <ul> <li>Start in a plank position with your hands directly beneath your shoulders.</li> <li>Spread your fingers wide apart, placing them firmly on the ground.</li> </ul> <ol> <li>Finger Placement:</li> </ol> <ul> <li>Gradually lift your palms off the ground, shifting the weight onto your fingers.</li> <li>Focus on distributing the load evenly across your fingertips and thumbs.</li> </ul> <ol> <li>Body Alignment:</li> </ol> <ul> <li>Maintain a straight line from head to heels to engage your core.</li> <li>Keep your body in a controlled and stable position throughout the exercise.</li> </ul> <ol> <li>Lowering Phase:</li> </ol> <ul> <li>Slowly bend your elbows, lowering your chest towards the ground.</li> <li>Ensure controlled movement, maintaining stability on your fingertips.</li> </ul> <ol> <li>Pushing Up:</li> </ol> <ul> <li>Press through your fingertips to straighten your arms, returning to the starting position.</li> <li>Emphasize the engagement of your fingers and thumbs throughout the push-up.</li> </ul>
Standing Soleus Stretch
<p>This stretch targets the Soleus part of your calf. It may be performed with a wall or chair.</p>
TRX dips
<p>Start with the hands on the suspension trainer and feet on the ground. Your hands should be under your shoulders with the feet slightly in front. Lower yourself by bringing the hips between the handles and flexing the elbows. Extend the elbows to come back to the starting position and repeat.</p>
Standing biceps stretch right
<p>Stand with your right arm close to a wall. Extend your right arm and put your right hand on the wall, then gently turn your body to the left.</p>
Bag training
<p>Bag training improves muscle definition of: deltoids; rear deltoids; triceps; biceps, as well as being a great cardio exercise</p>
Ice cream maker
<p>From the final phase of a pull-up, we push ourselves back with our shoulders until we reach the front lever position. From there, we pull ourselves back up to the starting position.</p>
Front lever pull-up
<p>in the front lever position, with legs extended or easier if collected, pull by bringing the chest closer to the bar.</p>
Cable glute extension
<p>This exercise lets you work the upper, or larger, part of the glutes. For that reason, it should never be missing from your routine of isolated exercises for training the glutes. Stand in front of a cable machine and locate the low pulley. Then attach the ankle strap to work on the low pulley. As for your posture, you should stay upright at all times. Pay special attention to your back to keep it straight and avoid injury. It is advisable to hold on to the machine for better balance. With the leg that is holding the weight of the cable, perform a slow stretch backward without bending the knee.</p>
Pallof Press
<p>The Pallof press is an anti-rotation exercise that trains the larger and smaller muscles around the spine to resist rotation.</p> <ul> <li>Stand parallel to the cable machine or to the anchor point to the resistance band and clasp with the handle or band with both hands.</li> <li>Make sure your torso is front on and bring your hands to the center of your chest and slowly press out.</li> <li>Slowly return your hands to the chest and repeat.</li> </ul>
Side Slides + Squats
<p>With feet a little wider than shoulder-width apart and staying low to mimic a defensive position, you should step with their lead leg and push off with their plant leg. After three slides, rotate your body for 180 degree on the guiding (/outer) leg and do a squat. Continue.</p>
Skydiver with arms in T-position
<p>Lie on your stomach with your legs more than shoulder-width apart and your feet up. Your arms are stretched out to the side and form a T with your upper body, your palms are on the floor. Now raise your upper body, arms and legs as high as you can while keeping your body under tension. Turn your thumbs towards the ceiling and pull your shoulder blades together. While keeping your upper body and all limbs in the air, bring your legs together and then spread them again, keeping them constantly in the air. For the remaining repetitions, only move your legs open and closed.</p>
Full Sit Outs
<p>(A) Get in high plank position on your hands and toes.(B) Shift your weight to your left hand as you turn your body to the right; bend your right leg behind you and extend your right arm up. Return to the center and repeat on the opposite side. Continue, alternating sides.<strong>Make it easier:</strong> Don’t raise your arm after you bend your leg behind you.<strong>Make it harder:</strong> Balance with your arm and leg extended for two counts.</p>
Cable Chest Press - Decline
<p>Single arm chest press done with the cable machine. Use the other arm to brace bodyweight to focus on strength of the press, rather than balancing of the body. Start with the hand as close to the chest as possible, and then press against the cable at a slight decline and aiming towards the center of your chest.</p>
Standing Calf Stretch
<p>This stretch targets the gastrocnemius (the chief muscle of the calf of the leg, which flexes the knee and foot). It is easy to perform anywhere. All you need is a wall or a chair.</p>
Neutral-grip chest pulldown
<p>The lat pulldown is an important exercise for strengthening the back and improving posture, which can contribute to a healthier life. To perform this exercise correctly and avoid injury, it is important to follow a few key steps:</p> <ol> <li> <p>Position yourself in front of the cable machine with your knees slightly bent and your feet on the floor.</p> </li> <li> <p>Grip the cable handle with your palms facing each other and your hands shoulder-width apart.</p> </li> <li> <p>Pull the handle down until it touches or comes close to your chest, holding the position for one or two seconds.</p> </li> <li> <p>Slowly raise the handle back to the starting position, making sure to keep your arms and hands straight and your back straight throughout the movement.</p> </li> </ol>
Alternating Biceps Curls With Dumbbell
<p>Hold two dumbbells, the arms are streched, the hands are on your side, the palms face inwards. Bend one arm at a time and bring the weight with a fast movement up. At the same time, rotate your arms by 90 degrees at the very beginning of the movement. At the highest point, rotate a little the weights further outwards. Without a pause, bring the arm back down, slowly, and do the same with the other arm.</p> <p>Don't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).</p>
Australian pull-ups
<ol> <li>Lie down under a high bar or suspension bar, positioned at an appropriate height.</li> <li>Position yourself on your back under the bar, gripping the bar with a supinated grip (palms facing you).</li> <li>Adjust your position so that your body is aligned straight from head to toe. Arms should be fully extended, shoulders stabilized, and legs aligned with the rest of the body.</li> <li>Bend your elbows and pull your chest towards the bar, contracting your back muscles. Imagine you're trying to bring your shoulder blades together.</li> <li>Hold the contraction at the top of the movement for a moment to maximize muscle activation.</li> <li>Slowly return to the starting position, extending your elbows.</li> </ol>
Incline Shoulder Press Up
<ol> <li>Place your hands on the bench in a press up position</li> <li>Push your chest away from the bench to separate your shoulder blades</li> <li><strong>Keeping your elbows straight</strong>, lower your chest towards the bench so your shoulder blades move closer together</li> <li>Push your chest away from the bench again</li> </ol>
Neck extension
<p>Unilateral triceps exercise with your back to the pulley, with the pulley at the top</p>
One Arm Bent Row
<p>One arm bent over row on cable with a machine</p>
Tibialis raises
<ol> <li>Stand up straight</li> <li>Lift the balls of your feet, resting on your heels.</li> </ol>
Wrist curl, dumbbells
<ol> <li>Sitting on a bench, grab the dumbbell with your palms facing up and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees.</li> <li>Perform the movement by curling your palms and wrists towards your face.</li> <li>(optional/variable) Pause at the top.</li> <li>Slowly return to the starting position.</li> </ol>
Stroke-and-Roll Drill
<p>Push off, swim a few strokes, and every breath roll fully onto your back for 2-3 breaths, then roll back into freestyle. This teaches you to rotate your body as a unit rather than just turning your head, and helps remove the fear of not having your face in the water.</p>
Yoga exercise: Cow-cat
<p>First get into the four-footed stance. The hands are underneath the shoulders. The fingers are fanned out wide and ensure a stable stance. It is best to rest your front body weight on your thumbs and index fingers. Now place your legs hip-width apart on the yoga mat. Your thighs should be vertically below your hips. Make sure that your weight is evenly distributed between your hands and knees. Your head is an extension of your spine and you are looking down at your mat. Your back is in a neutral position. Breathe in deeply and start with the cat. With the next exhalation, round your back vertebra by vertebra. Try to pull yourself as far as possible towards the ceiling. Pull your head towards your chest and tilt your pelvis. Now inhale deeply and move into the opposite position, cow pose. Bend your back down, pull your shoulders back slightly and lift your head as far as is comfortable for you. Your gaze is directed upwards. Breathe out consciously and switch back to the cat. With the next exhalation, switch back to cow. Repeat the exercise a few times and make sure that you are in the flow.</p>
Push-Ups | Incline
<p>Inclined push-ups primarily target the chest muscles (pectoralis major and minor), but also work the triceps, shoulders, and core to a lesser extent. Because the upper body is elevated, the incline push-up places less emphasis on the triceps compared to regular push-ups, which may be beneficial for individuals looking to specifically target their chest muscles.</p>
Dumbbell farmer's carry
<p>Grab half your body weight in each hand and walk.</p>
Close-grip supinated lat pulldown
<p>Downward movement • Pull the bar down so that it passes close to your chin and touches the upper part of your chest. • Keep the rest of your body still.</p>
Cable Concentration Curl
<p>The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout</p>
Push-Ups | Decline
<p>Decline push-ups are another modified version of the traditional push-up that target the upper body muscles in a different way. To perform a decline push-up, elevate your feet on an elevated surface, such as a bench, chair, or step, while placing your hands on the ground in a push-up position. Lower your body towards the ground while maintaining a straight line from your shoulders to your ankles, and then push back up to the starting position. Unlike the inclined push-up, the decline push-up places more emphasis on the shoulders and triceps, while still engaging the chest muscles to a lesser extent. By elevating your feet, you increase the difficulty of the exercise by placing more weight on your upper body, forcing your shoulders and triceps to work harder to push your body back up. The decline push-up can be a great way to challenge your upper body strength and improve your ability to perform other push-up variations. As with any exercise, be sure to use proper form and start with a height that is appropriate for your strength and fitness level.</p>
Rest (for timed workouts)
<p>When creating a workout based on time, add this to add rest time in the program</p>
3D lunge warmup
<p>As a warmup, use light dumbbells, one in each hand. Lunge in alternating directions, forward, sideways, backwards and 45 degree angles.</p>
Push-Ups | Parallettes
<p>Parallettes push-ups are a variation of the traditional push-up that are performed with the hands on parallel bars, known as parallettes. To perform a parallettes push-up, assume a push-up position with your hands on the parallettes and your feet on the ground. Lower your body towards the ground while keeping your elbows close to your sides, and then push back up to the starting position. Parallettes push-ups place more emphasis on the chest and shoulders compared to traditional push-ups, as they allow for a greater range of motion in the shoulder joint. This increased range of motion can also help to improve shoulder stability and mobility. Additionally, parallettes push-ups engage the core muscles more than traditional push-ups, as the instability of the parallettes requires greater activation of the core muscles to maintain proper form. The added challenge of balancing on the parallettes also requires greater upper body strength and control, making parallettes push-ups a more advanced variation of the traditional push-up. They can be a great way to challenge yourself and add variety to your upper body workout routine. As always, be sure to use proper form and start with a level that is appropriate for your strength and fitness level.</p>
Remo maquina agarre estrecho
<p>Remo en máquina con barra en agarre estrecho</p>
Wide-grip supinated lat pulldown
<p>Downward movement • Pull the bar down so that it passes close to your chin and touches the upper part of your chest. • Keep the rest of your body still.</p>
Remo maquina agarre estrecho supino
<p>Remo en máquina o polea con agarre cerrado supino</p>
Front neck stretch
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Open mouth wide.</li> <li>Slowly tilt head back with mouth opened. If you feel the need for support, clasp your hands behind your head.</li> <li>Very slowly close and open your mouth.</li> <li>At the end, slowly return to starting position and close mouth.</li> </ol>
Horizontal traction isometry
<p>Perform a timed isometric pull-up on the bar</p>
walking bridge
<p>from a standing position with knees slightly bent and hands resting on the floor. From here, proceed forward with your hands keeping your buttocks contracted and without losing control of your lower back.</p>
Side Bends on Machine
Dumbbell Side Bend
<p>This exercise involves holding a dumbbell in one hand and bending sideways to work the oblique muscles on the side of the body. It can be done standing or seated and is often used as a core strengthening exercise.</p>
Seated Knee Tuck
<p>Sit on floor or mat. Place arms slightly behind you. Raise legs. Now extend your legs and pull them back.</p>
Trunk Rotation With Cable
<p>Seated trunk rotation with cable</p>
Wall Slides
<p>Stand with heels, shoulders, back of head, and hips touching the wall. Start with biceps straight out and elbows at a 90 degree angle. Straighten the arms while remaining againstthe wall without arching the back off of the wall, mimicking a shoulder press movement.</p>
Vpushup
<p>Lift your body off the ground by pushing your arms upwards</p>
Incline Skull Crush
<p>Siting in a 45 Degree Angle, using DB to do Incline Skull Crush</p>
Rowing Machine
<p>Sit on a rowing machine with your back straight.</p>
Seated rear delt rise
<p>Seated, bent 45 deg forward. Arms fully stretched out, raise arms up to shoulder height and back down</p>
Hindu Pushups
<p>Exercise to strengthen the shoulders and pectorals. Its name is due to the fact that it begins in the Yoga position "Dog Facing Down", passing to "Cobra" but without resting the legs or torso on the ground to finally end with a normal flexion. The exercise can also be performed backwards (back to the starting position). As a variation, after doing the push-up, the hip can be raised to return to downward facing dog.</p>
Medicine ball twist
<p>In a seated position, the torso is rotated from side to side without forcing, approaching the knees and making the ball touch the ground from time to time</p>
Dumbbell Front Squat
<p>This exercise involves holding a dumbbell in each hand at shoulder height and performing a squat. It targets the lower body muscles, including the quads, hamstrings, and glutes, while also engaging the core and upper body.</p>
Dumbbell Hip Thrust
<p>This exercise involves sitting on the ground with a dumbbell resting on the hips, then thrusting the hips upward while squeezing the glutes. It is a great exercise for strengthening the glutes and improving hip mobility.</p>
Weighted Crunch
<p>The Weighted Crunch is a variation of the classic crunch exercise that involves adding resistance (a weight) to increase the intensity of the abdominal work.</p> <ol> <li>Lay down</li> <li>(Optional) Bend your knees to add difficulty</li> <li>(Optional) Bend your knees and let your feet rest on a bench or a box or something (90 degree angle on knees)</li> <li>Lift your head and torso <strong>while bending your back forward</strong> (if you don't it's a sit-up and also involves some back muscles). The higher you go, the more you should feel your abs contracting.</li> <li>Go back to starting position an repeat</li> </ol>
Dumbbell Side Squat
<p>This exercise involves holding a dumbbell in one hand and performing a squat while stepping to the side. It targets the legs, glutes, and core muscles.</p>
Cycling cardio session
<p>Cardio session on a Technogym Bike Excite 1000 stationary bike.</p>
Dynamic side hold
<p>Sling a rubber band on a kettlebell and lift the kettlebell by the rubber band. Let it hang by your side and stand on one leg, switch leg while continuing hold. Repeat with other hand</p>
Quadruped thoracic rotation left
<p><strong>Starting position:</strong> Start kneeling on all fours, knees shoulder-width apart. Place your left hand behind your head while keeping your right hand outstretched and touching the floor. <strong>Steps:</strong></p> <ol> <li>On inhale, move your left elbow toward your right hand, keeping your left hand behind your head.</li> <li>On exhale, move your left elbow to point up toward the ceiling.</li> <li>Repeat.</li> </ol>
Kettlebell One Legged Deadlift
<p>This exercise involves holding a kettlebell in one hand and standing on one leg while bending forward to touch the kettlebell to the ground. It targets the hamstrings, glutes, and lower back while also improving balance and stability.</p>
Alternate back lunges
<p>The posterior muscles of the buttocks, hamstrings, soleus and gastrocnemius are trained more</p>
Barbell Wrist Curl (Over Bench) - Palms down
<p>Barbell Wrist Curl (Over Bench) - Palms down</p>
Wall balls
<p>Get a medicine ball, shoulder width stance, squat, thrust the ball as high as possible against the wall and catch</p>
Stationary Bike
<p>Ride a Stationary Bike with various tensions.</p>
Seated Bench Press
<p>Set up the chest press machine so that the grips are aligned with your lower chest when you sit down. Make sure you're sitting with your back flat against the seat. Grab a handle in each hand, stick your chest out, and keep your head against the headrest. Breathe deeply and slowly push the handles forward until your arms are almost fully extended. Pause just before the lockout, then slowly return the handles to the starting position. Pause just before the handles come to a complete stop and perform another repetition.</p>
Turkish Get-Up
<p>Starting on back, move to the standing position with dumbbell in one hand. Switch hands between reps.</p>
Power Clean
<p>Olympic weight lifting</p>
Shoulder dislocates
<p><strong>Starting position:</strong> Stand up with your back straight and a resistance band, towel, or broomstick handle in hand. With your hands straight in front of your body and the band between your hands, push your hands apart to both be at around 45 degrees from your body, thumbs facing down. If using a towel or broomstick handle instead, grab it with an overhand grip. <strong>Steps:</strong></p> <ol> <li>Keeping your arms outstretched, rotate at the shoulders to bring your arms overhead and then down toward your glutes.</li> <li>Rotate at the shoulders in the opposite direction — overhead and then toward your groin.</li> <li>Repeat.</li> </ol>
2 Handed Kettlebell Swing
<p>Two Handed Russian Style Kettlebell swing</p>
Standing Rope Forearm
<p>Grab a wrist roller tool with both hands while standing with your feet about shoulder width apart. If your gym does not have a wrist roller tool, you can easily put one together. All you need is a 5 or 10 pound weight plate, a strong thin rope about 3 feet long and a 6-8 inch stick or bar. Securely fasten the rope to the middle of the bar/stick and tie the other end of the rope to the weight plate. To begin this exercise, grab the bar/stick with both hands using an overhand grip. Extend both arms straight out in front of you, parallel to the floor. Next, roll the weight up from the floor by rapidly twisting the bar/stick with your hands and wrists. Once the weight reaches the top, slowly lower the plate back to the floor by reversing the motion of your hands and wrists. Repeat (if you can!).</p>
Upper External Oblique
<p>Exercise for upper external oblique muscles</p>
Bent over row to external rotation
<p><strong>Starting position:</strong> Stand behind a chair or in front of a table. Bend at the waist to put your forehead on the chair's headrest or table, keeping your back straight. Your arms should be hanging straight down, pointed at the floor. <strong>Steps:</strong></p> <ol> <li>Bring your elbows up to shoulder height. Your forearms should be pointing down, perpendicular to your biceps. Your biceps should be at the same height as your back and perpendicular to your spine.</li> <li>Hold for a bit.</li> <li>Rotate at your elbows to bring your hands as far up as you can.</li> <li>Hold for a bit.</li> <li>Rotate at your elbows back to the previous position.</li> <li>Bring your arms down to the original position.</li> <li>Repeat.</li> </ol>
Close-grip Press-ups
<p>Drop into a strong plank position, bringing your hands close together until they're almost touching. (picture 1)Bend your elbows to slowly bring your chest to the floor (picture 2). Keep your elbows close to your body as you push back up explosively. Repeat. Ensure you take your time lowering on each rep, keeping your form sharp.</p>
Tricep Dumbbell Kickback
<ol> <li>Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.</li> <li>Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.</li> <li>After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.</li> <li>Repeat the movement for the prescribed amount of repetitions.</li> </ol> <p><strong>Variations:</strong> This exercise can be executed also one arm at a time much like the one arm rows are performed.</p> <p>Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).</p>
Triceps on Machine
<p>Sit down and hold the bar firmly with your hands. Now press the weight upwards (don't fully extend your arms) and lower it slowly again. As with other triceps exercises, it's important not to move your upper arms.</p>
Side-Kick Breathing (Kickboard)
<p>Push off the wall on your side (not flat on your stomach), one arm extended forward holding the board or just extended, kicking continuously. Keep your head in a neutral position looking at the bottom of the pool, and when you need air, rotate your head sideways (one ear stays in the water, other faces up) to breathe, then rotate back to neutral. Swim a length like this, then repeat on the other side. This teaches the exact head position and rotation you'll use once full stroke breathing comes in.</p>
Dumbbell Romanian Deadlift
<p>This exercise involves holding a dumbbell in each hand and bending forward at the hips while keeping the back straight, then returning to a standing position. It primarily targets the hamstrings and glutes.</p>
Side-lying External Rotation
<p>With a weight in one hand, lie on your side opposite the weight. Keep your knees slightly bent. Hold your elbow against your side, and extend your upper arm straight ahead of you. While continuing to hold your elbow against your side, rotate your upper arm 90 degrees upwards.</p> <p>It is helpful to place a towel under your armpit to help with the form on this exercise. Placing a support under your head for the duration of the exercise is also a good idea.</p>
Superman
<p>Lay flat on your stomach with your arms extended in front of you on the ground as your legs are lying flat. Lift both your arms and legs at the same time, as if you were flying, and contract the lower back. Make sure that you are breathing and, depending on your fitness level, hold the movement for at least two to five seconds per repetition.</p>
Seated Cable Mid Trap Shrug
<p>seated straight back, slight hold at top</p>
Plank Shoulder Taps
<p>In the correct plank position, place your feet slightly wider than shoulder-width apart. alternately lift and touch the opposite shoulder with one hand.</p>
Bent Over Rowing Reverse
<p>The same as <em>regular</em> rowing, but holding a reversed grip (your palms pointing forwards):</p> <p>Grab the barbell with a wide grIp (slightly more than shoulder wide) and lean forward. Your upper body is not quite parallel to the floor, but forms a slight angle. The chest's out during the whole exercise.</p> <p>Pull now the barbell with a fast movement towards your belly button, not further up. Go slowly down to the initial position. Don't swing with your body and keep your arms next to your body.</p>
Skipping - Standard
<p>Do a single, double footed jump for each swing of the rope.</p> <p>Work on a smooth, rhythmical movement, bouncing lightly on the balls of your feet.</p>
Dumbbell Hang Power Cleans
<p>On your feet, stand tall with your dumbbells, holding them at your sides. Hinge at the hips to lower them to your knees (picture 1). Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2). Stand up straight, then lower under control to your sides and repeat. Keep this fast and explosive; if your heart rate doesn’t hit the roof, you’re doing them wrong.</p>
Walking
<p>Walking outdoor or indoor, try keeping a pace of at list 100 steps per minute.</p>
Weighted Step-ups
<p>box step ups w/ barbell and 45's on each side</p>
Dumbbell sumo deadlift
<p>Lower your dumbbell to the ground between your legs. Assume a wide stance and with a straight back squat down. With the dumbbell standing upright, grip it by the top of the ‘head’ (picture 1).Keeping your chest up and core braced, push the floor away, driving back upwards to a standing position (picture 2). Repeat. If you can easily achieve 20-30 reps, use two dumbbells.</p>
Dumbbell Rear Lunge
<p>This exercise involves holding a dumbbell in each hand and stepping back into a lunge position, then returning to standing. It primarily targets the glutes, hamstrings, and quadriceps.</p>
Abduction while standing
<p>Training a stable stance, predominantly on one leg, is crucial for both sides. On the one hand, it prevents discomfort and, on the other, it establishes a stable foundation. The practitioner assumes the usual standing position and, with a stable upper body, attempts to repeatedly lift the unloaded leg, bend it at the hip and knee, and then lower it again. The movement is also repeated on the other side. The exercise trains the stability of the hip-surrounding muscles.</p>
Elevated prayer stretch
<p><strong>Starting position:</strong> Kneel in front of a bench, far enough so that your torso can fit between your knees and the bench. With your back straight, place your elbows on the bench, with palms together, hands pointing up. <strong>Steps:</strong></p> <ol> <li>On exhale, stretch your chest down toward the floor without moving your lower back. At the same time, bring your hands toward your shoulders, keeping palms together and elbows on the bench.</li> <li>Hold for a few seconds.</li> <li>On inhale, relax your back to return to the starting position.</li> <li> <ol> <li>Repeat.</li> </ol> </li> </ol>
YWTs
<p><strong>Starting position:</strong> Lie down, preferably on a mat. Stretch your arms above your head in a "Y" position (arms pointing up diagonally at around 45 degrees). Your thumbs should be pointing up. <strong>Steps:</strong></p> <ol> <li>With arms in the Y position, lift your chest slightly from the ground, creating a pull tension in your arms upward.</li> <li>Hold this position for several seconds (15–30 is ideal).</li> <li>Keeping your chest up, bend at your elbows to move from a Y position to a "W" position, with arms bent at the elbows and maintaining the upward tension.</li> <li>Hold for around as long as with the Y position.</li> <li>Still with your chest up, move to a "T" position, straightening your arms out to the side to be perpendicular to your body.</li> <li>Hold for around as long as you held the W position.</li> <li>Move from the T position to the W position, then from the W position to the Y position.</li> <li>Repeat.</li> </ol>
Machine Lateral Raise
<p>The machine lateral raise is an isolation exercise that targets the medial (side) deltoid muscle to build wider, more defined shoulders. The machine's fixed path of motion provides greater stability than dumbbells, making it ideal for beginners or those who want to focus solely on muscle activation.</p>
Dumbbell Wrist Curl (Over Bench) - Palms down
<p>Dumbbell Wrist Curl (Over Bench) - Palms down</p>
Side plank right
<p>Starting position:</p> <p>Lie down on your side, with your bottom elbow at a right angle, arm sticking out. Lift your pelvis off the floor by lifting your bottom shoulder up, keeping the forearm on the floor; your head, pelvis, and feet should be in a straight line.</p> <p>Steps:</p> <ol> <li>Hold this position.</li> </ol>
Barbell Clean and press
<p>This exercise involves lifting a barbell from the ground to the shoulders, then pressing it overhead. It is a compound movement that targets multiple muscle groups, including the legs, back, shoulders, and arms. It is often used in strength and conditioning programs to improve overall power and athleticism.</p>
Isometric Wipers
<p>Assume push-up position, with hands slightly wider than shoulder width.</p> <p>Shift body weight as far as possible to one side, allowing the elbow on that side to flex.</p> <p>Reverse the motion, moving completely over to the other side.</p> <p>Return to the starting position, and repeat for the desired number of repetitions.</p>
Long-Pulley (low Row)
<p>Sit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.</p>
Lying Rotator Cuff Exercise
<p>This is an excercise for problems with the rotator cuff. Primary Infraspinatus, secondary Teres Minor.</p> <p>Lying on side. Keep elbow on waist and in 90 dgr angle. Rotate towards stomach. Add weight as fit.</p>
Reverse Curl
<p>The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise.</p>
Calf raises, right leg
<ol> <li>Stand on the floor or on the edge of a step to increase the range of movement.</li> <li>Raise one foot.</li> <li>Lift your heel until you're standing on your toes.</li> <li><em>(variable)</em> Stay in this position for three seconds</li> <li>Slowly lower your foot until you almost touch the ground with your heel - don't slam your foot!</li> </ol>
Rope Pullover/row
<p>Set up bench in front of cable row machine. Lean over bench to do a row/pullover with rope that targets lats. See picture.</p>
Seated Dumbbell Side Lateral
<p>seated slightly leaned forward at beginning of exercise</p>
Bobbing Exhale Drill
<p>Stand in chest-deep water. Take a breath, submerge your face fully, and exhale slowly and completely through your nose and/or mouth the whole time you're underwater — a gentle humming sound can help keep the exhale steady and controlled. Once you're empty of air, lift your head, take a fresh breath, and go back under. Repeat continuously. The goal is training your body that all your exhaling happens underwater, so all you need to do at the surface is inhale.</p>
Neck half circles
<p>Starting position:</p> <p>Start sitting or standing. Lean your head against one of your shoulders, but don't push.</p> <p>Steps:</p> <p>In one slower fluid motion and with your head relaxed and not pushing in any direction:</p> <ol> <li>bring your head down toward your chest.</li> <li>then lean back aganst your other shoulder.</li> <li>then back toward the chest again.4.and finally toward the starting position.</li> </ol> <p>Keep repeating this.</p>
Cable Cross-over
<p>Begin with cables at about shoulder height, one in each hand. Take a step forward so that one foot is in front of the other, for stability, and so that there is tension on the cables. Bring hands together in front of you. Try to make your hands overlap (so that the cables cross) a few inches.</p>
Modified pulldown
<p>With an inclined bench in front of the pulldown machine, use a close-grip to do latfocused pulldowns.</p>
Reverse Plank
<p>Plank with stomach towards ceiling</p>
Pistol squats right
<ol> <li>Stand on one leg, with your other leg straight and slightly forward.</li> <li>Bend one knee slowly, descending into a squat and keeping your back and your other leg straight.</li> <li>Slowly raise yourself from the squat, straightening the bent knee and keeping the other leg straight.</li> <li>Repeat.</li> </ol>
Front Wood Chop
Cable Reverse Wrist Curl (Outer Forearm)
<p>Cable Reverse Wrist Curl (Outer Forearm)</p>
Clockwise neck circles
<p>Starting position:</p> <p>Start sitting or standing. Drop your head down, bringing your chin toward your chest, but not pushing.</p> <p>Steps:</p> <p>In a slower fluid motion and with your head relaxed and not pushing in any direction:</p> <ol> <li>lean toward your right shoulder.</li> <li>then bring your head back, facing up.</li> <li>then lean toward your left shoulder.4.and back toward the starting position.</li> </ol> <p>Keep repeating this as part of one slower fluid motion.</p>
Prone Scapular Retraction - Arms at Side
<p>Lying on stomach with head on towel.</p> <p>Stretch arms straight out to your sides.</p> <p>Slowly lift your arms, pulling your shoulderblades together, hold for 3 seconds.</p>
Wall-Hold Rotation
<p>Hold the pool wall or edge with one hand, body horizontal at the surface, legs kicking gently behind you. Keep your face in the water, exhaling continuously, then rotate your head to the side — not lifting it up — so one goggle stays in the water while the other clears the surface. Take a quick breath, then rotate your face back down to neutral. This isolates the head-rotation motion without any arm strokes to think about.</p>
Side Dumbbell Trunk Flexion
<p>AKA dumbbell side bends. Stand in line with the hips with slightly bent knees, maintain the natural curvature of the spine, hand stretched by the body, grip the barbell with one hand. Make slow and controlled torso side flexions till you reach the angle of approximately 45°.</p>
Counterclockwise neck circles
<p>Starting position:</p> <p>Start sitting or standing. Drop your head down, bringing your chin toward your chest, but not pushing.</p> <p>Steps:</p> <p>In a slower fluid motion and with your head relaxed and not pushing in any direction:</p> <ol> <li>lean toward your left shoulder.</li> <li>then bring your head back, facing up.</li> <li>then lean toward your right shoulder.4.and back toward the starting position.</li> </ol> <p>Keep repeating this as part of one slower fluid motion.</p>
Long-Pulley, Narrow
<p>The exercise is the same as the regular long pulley, but with a narrow grip:</p> <p>Sit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.</p>
Pike Push Ups
<p>Push Up performed from a pike position (optional to have feet elevated).</p>
Straight Bar Cable Front Raise
<p>Back to cable tower, cable between legs, SZ Bar</p>
Incline Bench Press - MP
Seated Machine Shoulder Press
<p>Seated Machine Shoulder Press - imported from Obsidian workout log</p>
Landmine press
L Hold
<p>Hold the L position for as long as possible</p>
Curl with kettlebell two hands
<p>Stand upright and grip the kettlebell with both hands. Perform the elbow flexion motion, starting from a fully extended position until your hand reaches shoulder height. Spread your legs a little for stability and, to perform the exercise correctly, try not to push with your back or body in general. Change the weight of the kettlebell to adjust the difficulty.</p>
Incline Dumbbell Row
<ol> <li>Using a neutral grip, lean into an incline bench.</li> <li>Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.</li> <li>Retract the shoulder blades and flex the elbows to row the dumbbells to your side.</li> <li>Pause at the top of the motion, and then return to the starting position.</li> </ol>
Roman Chair Crunch
<p>Crunches on roman chair. Keep your torso straight, abs tight, and don't come up all the way vertical or lie flat to keep constant tension on your abs.</p>
Single arm row
<p>Sitting on the ground, use a high cable in a single grip, to do lat pulldowns with a focus on a long stretch in the lats.</p>
Quadriped Arm and Leg Raise
<p>In this exercise, the back muscles and the muscles of the back of the leg and back of the arm are activated by lifting the crossed arm and leg at the same time in the crawling position. It also improves balance and proprioception. The movement is done symmetrically.</p> <ol> <li>Get into a crawling posture.2. Draw your abdomen in, then raise your right leg and left arm.3. You should keep your abdomen in for 8 seconds.4. After 8 seconds, slowly lower your arm and leg.5. Then release your muscle.</li> </ol>
Quadruped thoracic rotation right
<p><strong>Starting position:</strong></p> <p>Start kneeling on all fours, knees shoulder-width apart. Place your right hand behind your head while keeping your left hand outstretched and touching the floor.</p> <p><strong>Steps:</strong></p> <ol> <li>On inhale, move your right elbow toward your left hand, keeping your right hand behind your head.</li> <li>On exhale, move your right elbow to point up toward the ceiling.</li> <li>Repeat.</li> </ol>
Doorway Pectoral Stretch
<ol> <li>Place the forearm vertically on a door frame or stationary object at head height</li> <li>Step forward past the arm, keeping it still against the object to stretch the chest</li> </ol>
Smith Press
<p>Sitting almost 90 degree angle, smith machine</p>
Barbell Wrist Curl (Over Bench) - Palms up
<p>Barbell Wrist Curl (Over Bench) - Palms up</p>
Jumping Jacks
<p>A jumping jack or star jump, also called side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides</p>
Jogging
<p>Get your shoes on, go outside and start running at a moderate pace.</p>
Muscle up
<p>The body is then explosively pulled up by the arms in a radial pull-up, with greater speed than a regular pull-up. When the bar approaches the upper chest, the wrists are swiftly flexed to bring the forearms above the bar. The body is leaned forward, and the elbows are straightened by activating the triceps. The routine is considered complete when the bar is at the level of the waist and the arms are fully straight.</p> <p>To dismount, the arms are bent at the elbow, and the body is lowered to the floor, and the exercise can be repeated.</p> <p>As a relatively advanced exercise, muscle-ups are typically first learned with an assistive kip. The legs swing (kip) up and provide momentum to assist in the explosive upward force needed to ascend above the bar. More advanced athletes can perform a strict variation of the muscle-up which is done slowly, without any kip. This variation begins with a still dead hang and uses isometric muscle contraction to ascend above the bar in a slow, controlled fashion.</p>
Overhand Cable Curl
<p>Hands at shoulder height, curl arms in toward head, then back out.</p>
T-Bar row
<p>bent over with triangle grip, slightly bent knees</p>
Dumbbell Bent Over Face Pull
<p>This exercise involves using dumbbells to perform a bent over face pull, which targets the upper back and shoulders. The movement involves pulling the weights towards the face while keeping the elbows high and squeezing the shoulder blades together.</p>
Run
<p>Running or jogging outside in a park, on the tracks,...</p>
Split squats left
<p>Starting position:</p> <p>Stand with your back straight. Take a large step forward with your left leg.</p> <p>Steps:</p> <ol> <li>Bring your pelvis down until you almost touch the floor with your right knee.</li> <li>Bring your pelvis back up.</li> <li>Repeat.</li> </ol>
Right neck stretch
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Tilt your head to the side.</li> <li>Take the hand closer to your head and use it to grab your head from the other side.</li> <li>Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still.</li> <li>Maintain this tension until the end of the exercise.</li> </ol>
Smith Machine Slight Incline Press
* <strong>Execution</strong> * <strong>Start position:</strong> <ul> <li>Unrack the bar and hold it above your upper chest with arms fully extended.</li> <li>Keep your shoulder blades <strong>retracted and pressed into the bench</strong>.</li> <li><strong>Lowering phase (eccentric):</strong></li> <li>Slowly bring the bar down to just below your collarbone or upper chest.</li> <li>Maintain control — don’t bounce the bar.</li> <li><strong>Pressing phase (concentric):</strong></li> <li>Push the bar upward in a straight line until your arms are fully extended.</li> <li>Focus on <strong>squeezing your upper chest</strong> at the top.</li> <li><strong>Lock and repeat:</strong></li> <li>Complete your reps, then safely rack the bar back into the hooks.</li> </ul>
Cable Woodchoppers
<p>Set cable pulley slightly lower than chest height. Keep body facing forward with hips stable. Grab the pulley handle, fully extend your arms and bring your arms forward and across your body. Hold for 1 second at the end of the movement and slowly return to starting position.</p>
Clamshell to Reverse Clamshell
<p>Lie on your side with your hips and knees bent, keeping your legs stacked. Lift your top knee into a clamshell position and keep the leg elevated throughout the movement. From there, alternate between opening the knee upward and lifting the foot upward, moving through hip external and internal rotation.</p> <p>Keep the movement slow and controlled. Do not let the top leg rest on the bottom leg between repetitions.</p>
Left neck stretch
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Tilt your head to the side.</li> <li>Take the hand closer to your head and use it to grab your head from the other side.</li> <li>Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still.</li> <li>Maintain this tension until the end of the exercise.</li> </ol>
Chest Press
<ol> <li>Adjust the seat height so that the grips are parallel to your chest.</li> <li>Use your legs to push the foot forward pedal.</li> <li>Bring the handles to the start position.</li> <li>Keep your back in contact with the back pad, press outwards.</li> <li>Press the handles away from your chest and exhale.</li> <li>Allow the handles to come in gently until they reach your chest.</li> <li>Allow the handles to return to your chest as you inhale.</li> </ol>
Hercules Pillars
<p>Grab two cables stand in the middle so both have tension and hold</p>
Forward shoulder rotation
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Place your hands on your shoulders.</li> <li>Repeatedly rotate both shoulder joints in a circular motion at a moderate pace.</li> </ol>
Cycling
<p>Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, exercise or sport. People engaged in cycling are referred to as cyclists, bicyclists, or bikers. Apart from two-wheeled bicycles, cycling also includes the riding of unicycles, tricycles, quadracycles, recumbent and similar human-powered vehicles.</p>
Machine chest fly
<p>seated machine, straight back, slow exercise</p>
Bus Drivers
<p>Sitting with a Weight Plate, used as wheel, in both hands; raised slightly below eye level</p>
Right levator scapulae stretch
<p>Starting position:</p> <p>Start standing up or sitting down. Turn your head to the right, around 45 degrees or just above your nipple. Place your left hand behind your back or sit on it. Take your right hand and use it to hold the back of your head. Lean your head down slightly.</p> <p>Steps:</p> <ol> <li>After assuming the starting position, press your head against your right hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.</li> </ol>
Reverse Preacher Curl (Close Grip)
<p>Sitting reverse on a Biceps Bench with a close grip</p>
Facepull
<p>Attach a rope to a pulley station set at about chest level.</p> <p>Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.</p> <p>Retract the scapulae (squeeze your partner's finger with your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.</p> <p>As you near your face, externally rotate so your knuckles are facing the ceiling.</p> <p>Hold for one second at the top position and slowly lower.</p>
Hyperextensions
<p>Lie on the hyperextension pillow with your navel at the front edge, allowing your upper body to hang freely. Tighten all your back muscles and raise your torso until you're horizontal, but no higher. Lower yourself slowly, maintaining a steady flow of muscles.</p>
Chin Up
<p>The chin-up (also known as a chin or chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body. It is a form of pull-up in which the range of motion is established in relation to a person's chin.</p>
High plank
<p>Starting position:</p> <p>Get into the high plank position:your hands and toes should be touching the ground, your back, arms and legs should be straight.To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.</p> <p>Steps:</p> <ol> <li>Maintain the starting position for the entire duration of the exercise.</li> </ol>
Split squats right
<p>Starting position:</p> <p>Stand with your back straight. Take a large step forward with your right leg.</p> <p>Steps:</p> <ol> <li>Bring your pelvis down until you almost touch the floor with your left knee.</li> <li>Bring your pelvis back up.</li> <li>Repeat.</li> </ol>
Hip Raise, Lying
<p>Lying down on your back, with your feet flat on the floor. Raise your hips up evenly as high as you can and hold for as long as you can.</p>
Backward arm circles
<p>Starting position:</p> <p>Stand tall with your back straight.</p> <p>Steps:</p> <ol> <li>Keeping your arms straight, bring them in front of you, raise them over your head, then continue the motion behind your back and down to the initial position.</li> <li>Keep circling your arms as described in step 1.</li> </ol>
Backward shoulder rotation
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Place your hands on your shoulders.</li> <li>Repeatedly rotate both shoulder joints in a circular motion at a moderate pace.</li> </ol>
Cross-Bench Dumbbell Pullovers
<p>Grasp a moderately weighted dumbbell so your palms are flat against the underside of the top plates and your thumbs are around the bar. Lie on your back across a flat bench so only your upper back and shoulders are in contact with the bench. Your feet should be set about shoulder-width apart and your head should hang slightly downward. With the dumbbell supported at arm's length directly about your chest, bend your arms about 15 degrees and keep them bent throughout the movement. Slowly lower the dumbbell backward and downward in a semicircle arc to as low a position as is comfortably possible. Raise it slowly back along the same arc to the starting point, and repeat for the required number of repetitions.</p>
Reverse EZ Bar Cable Curls
<p>Standing in front of cable tower using a SZ Bar</p>
High Knee Jumps
<ul> <li>Start with legs slightly wider than shoulder width</li> <li>Drop into a bodyweight squat</li> <li>As you hit the bottom of the squat, explode upwards into a jump while simultaneously tucking your knees into your chest midflight. Remain tucked until the apex of your jump.</li> <li>Land on both feet, making sure your knees are not locked so as to avoid excessive strain upon your joints. Collect yourself into the next rep as quickly but under control as possible.</li> </ul>
Hand Grip
<p>chrome Hand Flex Grip to build up forearms muscles</p>
High Pull
<p>Use a light barbell, perform explosive lift up starting from underneath knee cap level. Lift/raise explosively using hips, at shoulder level. Tempo: 2111</p>
Hollow Hold
<p>Get on a mat and lie on your back. Contract your abs, stretch your arms and legs and raise them (your head and shoulders are also be raised). Make sure your lower back remains in contact with the mat.</p>
Deadbug
<p>Lie on your back, with your hips and knees bent to 90°. Raise both arms toward the ceiling. Pull your lower back to the floor to eliminate the gap. Start by pressing one leg out, and tapping the heel to the floor. "As you extend one leg, exhale as much as you can, keeping your lower back glued to the floor," Dunham says. When you can’t exhale any more, pull your knee back to the starting position. Make this more difficult by holding weight in your hands, or by lowering opposite arm and leg.</p>
Dumbbells on Scott Machine
Nordic Curl
<p>The Nordic hamstring curl is one of the best lower-body exercises to build posterior leg strength, improve knee health, and prevent injury.</p>
Forward arm circles
<p>Starting position:</p> <p>Stand tall with your back straight.</p> <p>Steps:</p> <ol> <li>Keeping your arms straight, bring them in front of you, move them down, behind your back, then over your head, and back to the initial position.</li> <li>Keep circling your arms as described in step 1.</li> </ol>
Reverse lunges
<p>Starting position:</p> <p>Stand straight, feet hip-width apart.</p> <p>Steps:</p> <ol> <li>Step backward with one leg so it can bend comfortably to a 90 degree angle.</li> <li>Slowly bend both knees to form 90 degree angles.</li> <li>Return to the starting position.</li> <li>Repeat, alternating legs.</li> </ol>
Left levator scapulae stretch
<p>Starting position:</p> <p>Start standing up or sitting down. Turn your head to the left, around 45 degrees or just above your nipple. Place your right hand behind your back or sit on it. Take your left hand and use it to hold the back of your head. Lean your head down slightly.</p> <p>Steps:</p> <ol> <li>After assuming the starting position, press your head against your left hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.</li> </ol>
Deadhang
<p>Deadhang performed on an edge either with or without added weight (adujst edge or weight to adjust difficulty)</p>
Fingerboard 20 mm edge
<p>Hang for 10 seconds on a fingerboard with a 20 mm edge</p>
Reverse Nordic Curl
<p>Natural Leg Extension is alternative to Leg Extension machine with no equipment.</p>
Lunges
<p>Starting position:</p> <p>Stand with back straight.</p> <p>Steps:</p> <ol> <li>Take a large step forward with your left leg.</li> <li>Bring your pelvis down until you almost touch the floor with your right knee.</li> <li>Bring your pelvis back up.</li> <li>Return to the starting position by stepping back.</li> <li>Repeat, switching legs each time.</li> </ol>
Biceps with TRX
<p>Grab the handles of the TRX straps, lean your body back, arms and legs extended, with your body positioned in a single straight line. (This is an arm exercise, not an abdominal one.)</p>
TRX Rows
<p>This exercise serves as a lead-up to Pull Ups.</p>
Side split squats right
<p>Starting position:</p> <ol> <li>Stand tall and take a wide lateral stride, just greater than shoulder width.</li> </ol> <p>Steps:</p> <ol> <li>Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot.</li> <li>Push back to the starting position.</li> <li>Repeat.</li> </ol>
Suspended crossess
<p>Suspension exercise with trx for chest training</p>
commando pull-ups
<p>variation of the pull-up exercise, it is performed with a grip of one hand supine and one hand prone, do not twist the torso to get back to the front, the head passes once to one side, once to the other.</p>
Lying Dumbbell Row SS Seated Shrug
<p>laying on the stomach on a bench with slight angle</p>
Kick with Board
<p>Hold a kickboard with both hands, arms extended in front of you, face in the water (lift head forward to breathe when needed). Kick from your hips, not your knees, keeping your legs mostly straight with a slight bend and a steady, compact flutter kick. This builds leg endurance and keeps your body horizontal without needing to worry about your arms.</p>
Side split squats left
<p>Starting position:</p> <ol> <li>Stand tall and take a wide lateral stride, just greater than shoulder width.</li> </ol> <p>Steps:</p> <ol> <li>Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot.</li> <li>Push back to the starting position.</li> <li>Repeat.</li> </ol>
Axe Hold
<p>Grab dumbbells and extend arms to side and hold as long as you can</p>
Bear Walk 2
<p>-Rest your weight on your palms and the balls of your feet, not dissimilar to normal pushup position</p> <p>-Move by stepping with your R palm and L foot, then your L palm and R foot. Basically, walk like a lumbering bear.</p> <p>-Move as fast as you can. Measure your reps/sets in either distance (i.e. 40 yards) or time (i.e. 45 seconds)</p> <p>-Works your Pecs, Deltoids, Triceps, Traps, Lats, Abs and Lower Back, Hip Flexors, Quads, Glutes and Calves</p>
Straight Bar Cable Curls
<p>Standing upright in front of Cable Tower using a straight bar</p>
Barbell Lunges Walking
Jump rope: basic jumps
<p>Starting position:</p> <p>Put your feet close together, bend the knees a bit, keep your head and body straight, keep elbows in, open your arms.</p> <p>Steps:</p> <ol> <li>Spin only your wrists with enough force to make the rope spin.</li> <li>Jump just high enough to pass the rope below your feet.</li> <li>Repeat.</li> </ol> <p>Notes:</p> <p>This exercise requires a jump rope. Make sure the rope length is adjusted to your height. One way to check is to grab both handles with one hand and stand on the middle of the rope hanging on the ground with one foot. If the rope (excluding the handles) reaches just below your chest, its length is right. A shorter rope would be hazardous, as you might hit yourself, and a longer rope would make for bad form.</p>
Box squat
<ol> <li><strong>Set up the box:</strong> Position the box behind you, about 3 feet from a squat rack if you're using a barbell. Choose a height that allows you to squat down and gently tap your glutes on the box with your back straight.</li> <li><strong>Stand with proper form:</strong> Stand with your feet shoulder-width apart, toes pointed slightly outward. Engage your core and keep your back neutral. If using a barbell, rack it at shoulder height.</li> <li><strong>Lower down:</strong> Sit back as if going to sit on a chair, bending your knees and lowering your hips towards the box. Keep your core tight and back straight throughout the movement.</li> <li><strong>Controlled descent:</strong> Descend in a controlled manner until your glutes gently touch the box. Don't plop down.</li> <li><strong>Pause and press up:</strong> Briefly pause at the bottom with your back straight and core engaged. Then, press through your heels to drive yourself back up to the starting position.</li> </ol> <p>Improvements in coordination, balance and endurance, toning of the leg and buttock muscles and an overall increase in bone density eliminating the risk of osteoporosis.</p>
Knee Raises
<p>The 90° leg raise on the bar is a very intense exercise that involves all the abdominal muscles.</p>
Machine Squat
<p>Squat performed on a fixed-path squat/hack-squat style machine. Position shoulders/back per machine pads, squat down under control and drive back up through the legs.</p>
Floor dips
<p>Starting position:</p> <p>Sit with your arms behind you, supporting your back.Your fingers should point forward.Your knees should be bent, feet together.</p> <p>Steps:</p> <ol> <li>Raise your hips off the ground, straightening your arms.</li> <li>Bend your elbows, bringing your hips down.</li> <li>Straighten your arms, returning to the previous position.</li> <li>Repeat steps 2 and 3.</li> </ol> <p>Notes:</p> <p>The exercise's difficulty depends on how high you bring your hips.</p>
Zone 2 Running
<p>Zone two Cardio for endurance, you should be able to speak while running</p>
Kneeling kickbacks
<p>Starting position:</p> <p>Get down on all fours.</p> <p>Steps:</p> <ol> <li>Push one foot back until fully extended, concentrating on the gluteus muscles.</li> <li>Stay for one second, then return to the initial position.</li> <li>Repeat, alternating feet.</li> </ol>
Medicine ball booklet crunch
<p>Using a medicine ball as an overload will make the exercise heavier.</p>
Single-arm cable pushdown
<p>Single-arm cable pushdown is a unilateral isolation exercise that targets the triceps brachii. By working one arm at a time, it helps correct strength imbalances between sides while also engaging the core for stability. Starting position: Stand facing the cable machine with your feet shoulder-width apart. Attach a single handle to the high pulley. Grab the handle with one hand using an overhand grip (pronated), with your elbow bent at approximately 90° and tucked close to your body. Keep your core braced and your back straight. Execution: Push the handle downward in a controlled motion by extending your elbow until your arm is fully extended. Hold the contraction for 1 second at the bottom, then slowly return to the starting position.</p>
No push-up burpees
<p>Starting position:</p> <p>Stand straight, feet hip-width apart.</p> <p>Steps:</p> <ol> <li>Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight.</li> <li>Keeping your hands on the floor, jump your legs backward into high plank position.</li> <li>Jump your feet forward to return to the squat position.</li> <li>Jump up.</li> <li>Repeat.</li> </ol>
Bulgarian split squats left
<ol> <li>Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair.</li> <li>Bend the front knee, balancing with arms until the back knee almost touches the ground.</li> <li>Push back to the starting position and repeat.</li> </ol>
High knees
<p>Starting positionStand straight.</p> <p>Steps:</p> <ol> <li>Run in place, putting knees as high up as is comfortable and switching legs at a quick pace.</li> </ol>
4-count burpees
<p>Starting position:</p> <p>Stand straight, feet hip-width apart.</p> <p>Steps:</p> <ol> <li>Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight.</li> <li>Keeping your hands on the floor, jump your legs backward into high plank position.</li> <li>Jump your feet forward to return to the squat position.</li> <li>Repeat.</li> </ol>
Leg raises pull up bar
<p>with a firm grip with both hands on the bar, raise your outstretched legs, until you reach a 90° angle with your torso.</p>
Kettlebell deadlifts
<p>Starting position:</p> <p>Stand hip-width apart, with your kettlebell centered between your ankles. Your back should be straight, your head facing forward.</p> <p>Steps:</p> <ol> <li>Hinge at the hips and slightly bend at the knees to put your hands on the kettlebell handles. Your back should be straight as you perform the movement.</li> <li>Grab the kettlebell handles, with your hands pushing in opposite directions as if to pull the handle apart.</li> <li>While contacting your abs and glutes, stand straight up.</li> <li>Hinge at the hips again to bring the kettlebell back down, similarly to step 1.</li> <li>Repeat from step 3.</li> </ol> <p>Tips:</p> <ul> <li>Be sure you're performing the movements correctly, as doing otherwise can lead to injury. For example, do not squat instead of hinging at the hips, do not round your back while reaching for the kettlebell, and do not lean back while standing up.</li> </ul>
Incline Bench Reverse Fly
<p>The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.</p>
Swimming 50m sprints
<p>50m swimming sprints at 1min</p>
one-handed kettlebell curls
<p>Standing with the kettlebell in one hand and bent at the elbow, start from a fully extended position until your hand reaches shoulder height. To perform the movement correctly, try not to push with your back or body.</p>
Bent High Pulls
<p>Bend over slightly while holding two dumbbells. Pull the dumbbells up to your chest, keeping your elbows as high as you can.</p>
Hoist Fitness Lateral Raise
<p>Hoist Fitness Lateral Raise - imported from Obsidian workout log</p>
Tricep Pushdown on Cable
<p>The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.</p>
Sloper hanging
<p>Hanging on sloper holds of a fingerboard for a amount of seconds</p>
Elliptical
<p>It improves muscle toning, strengthens the leg muscles (quads, glutes, calves), helps vascularisation and increases resistance. The elliptical is also very useful if you aim to lose weight. Teste</p>
Glute-Ham Raise
<p>Kneel on a glute-ham developer or have a partner hold your ankles. Keeping hips straight, lower your torso toward the floor under control, then curl back up by contracting the hamstrings and glutes.</p>
Easy Continuous Swim (Freestyle)
<p>Swim freestyle at a relaxed, steady pace without stopping — think conversation pace, not racing. Focus on smooth, even strokes rather than speed or breathing technique; this is just to get your body moving and your heart rate up.</p>
Pullup on fingerboard
<p>Pullup on a choosen edge of a fingerboard / hangboard</p>
Body-Ups
<ol> <li>Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.</li> <li>Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.</li> <li>Slowly lower your forearms back to the ground by allowing the elbows to flex.</li> <li>Repeat as needed.</li> </ol>
Dumbbell Wrist Curl (Over Bench) - Palms up
<p>Dumbbell Wrist Curl (Over Bench) - Palms up</p>
Child's pose
<p>Starting position:</p> <p>Start on all fours, knees, toes, and hands touching the ground. Your two big toes should be touching.</p> <p>Steps:</p> <ol> <li>Move your knees so that they're about hip-width apart.</li> <li>On an exhale, move your pelvis back to sit on your heels. Your hands should still be touching the ground.</li> <li>Relax your upper body, lowering your forehead to the floor and letting your hands move forward naturally.</li> <li>Stay in this pose.</li> </ol> <p>Tips:</p> <ul> <li>To leave the pose, walk your arms back under your shoulders and move your upper body up into a seated position.</li> </ul>
Back neck stretch
<p>Starting position:</p> <p>Sit upright on a chair or a firm pillow.</p> <p>Steps:</p> <ol> <li>Breathe out and tilt your head forward, chin to chest, putting hands behind your head.</li> <li>Use your hands to pull your head down lightly and press against your hands with your head to balance out the force.</li> <li>Hold for a bit.</li> <li>Relax your arms and head, opening up a bit with your shoulders.</li> <li>Keep repeating this from step 2 onward.</li> </ol>
Blaze
<p>BLAZE is a full-body HIIT workout. Designed to supercharge your cardio fitness and strength. Delivered in its own purpose-built studio, BLAZE is a unique mix of martial arts, intense cardio and strength training.</p>
Reverse Clamshell
<p>Lie on your side with your hips and knees bent, keeping your knees stacked on top of each other. Keep your feet together at first, then keep your knees touching while lifting your top foot upward. Slowly lower the foot back down with control.</p> <p>Move only through the hip and avoid rolling your pelvis backward. The movement should be small, controlled, and focused on hip rotation.</p>
Chin tuck
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Use fingers on your chin to slowly tuck your chin in, moving your head back to align it with your spine.</li> <li>Hold for 5 seconds.</li> <li>Go back to normal head position and repeat.</li> </ol>
Alternating bicep curls
<p>Starting position:</p> <p>Start standing up with dumbbells in each hand, your back straight and feet hip-width apart. Your arms should be relaxed, pointing down. Your knees should be slightly bent, your abs contracted, and your shoulders down.</p> <p>Steps:</p> <ol> <li>Bend one arm at the elbow, bringing the dumbbell up to your shoulder. Your upper arm should remain motionless during this movement.</li> <li>Bring the dumbbell back down until your arm is in its original relaxed position.</li> <li>Repeat, switching arms.</li> </ol>
Bulgarian split squats right
<ol> <li>Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair.</li> <li>Bend the front knee, balancing with arms until the back knee almost touches the ground.</li> <li>Push back to the starting position and repeat.</li> </ol>
Push-up rotations
<p>Starting position:</p> <p>Get into the starting push-up position, with your hands and toes touching the ground and back, arms and legs straight. To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.</p> <p>Steps:</p> <ol> <li>Perform a standard push-up:</li> </ol> <p>1.a Bend arms until chest almost touches the ground, making sure the back is straight.1.b Use your arms to lift yourself back up to starting position.</p> <ol> <li>Rotate your body to the side so that the back is straight, the bottom hand supporting the body is fully extended, and only the bottom hand and foot touch the floor.</li> <li>Repeat, changing sides at step 2 each time.</li> </ol>
Barbell Ab Rollout
<p>Place a barbell on the floor at your feet.</p> <p>Bending at the waist, grip the barbell with a shoulder with overhand grip.</p> <p>With a slow controlled motion, roll the bar out so that your back is straight.</p> <p>Roll back up raising your hips and butt as you return to the starting position.</p>
Head turns
<p>Starting position:</p> <p>Sit or stand with your back straight and shoulders down.</p> <p>Steps:</p> <ol> <li>Sit or stand up straight, shoulders dropped.</li> <li>Turn your head to the side as far as possible. Stop when you hit a barrier and hold for 5 seconds.</li> <li>Return to center position and repeat, changing sides.</li> </ol>
Head tilts
<p>Starting position:</p> <p>Sit or stand with your back straight.</p> <p>Steps:</p> <ol> <li>Tilt your head to one side and hold for a bit.2.Return your head to neutral position and hold for a bit.</li> <li>Tilt your head to the other side and hold for a bit.</li> <li>Return your head to neutral position yet again and hold for a bit.</li> <li>Repeat.</li> </ol>
Curl De Muñeca Con Barra
<p>This is a variation of the flat bench press designed to emphasize the clavicular head of the pectoralis major (the upper portion). By tilting the torso, the angle of the push changes, shifting more tension to the upper chest and shoulders, which helps achieve a more aesthetic, balanced, and three-dimensional development of the torso.</p> <ol> <li> <p>Starting Position: Grip a bar with an overhand grip (palms facing up) at a width similar to your shoulders.</p> </li> <li> <p>Position on the Bench: Kneel in front of a flat bench and rest the backs of your forearms on it. Your wrists and hands should extend slightly beyond the edge of the bench to allow for a full range of motion.</p> </li> <li> <p>Eccentric Phase (Lowering): Lower the bar in a controlled manner by extending your wrists toward the floor. At the bottom of the movement, slightly spread your fingers to let the bar roll down a bit, maximizing the stretch.</p> </li> <li> <p>Concentric Phase (Lift): First, close your fingers to secure the bar, then flex your wrists upward explosively but in a controlled manner, bringing the bar as high as possible. Strongly contract your forearms at the top position for one second.</p> </li> <li> <p>Form: Keep your forearms firmly pressed against the bench throughout the exercise; only your wrists and fingers should move.</p> </li> </ol>
Single Arm Plank to Row
<p>Start position as row, extend to plank and back. Finish with row and repeat</p>
ROC-IT Pec Fly machine legs
<p>ROC-IT Pec Fly machine legs - imported from Obsidian workout log</p>
YTW Raises
<p>The YTW exercise for scapular retraction is designed to strengthen the inter-scapular muscles between your shoulder blades, to help retract or pull your shoulders back, helping to maintain proper upright posture.</p>
Anterior Deltoid Press
<ul> <li>Hold dumbbells at shoulder height, palms forward.</li> <li>Press straight up with control (don’t shrug).</li> <li>Lower back to shoulder height smoothly.</li> <li>Aim: 2–4 sets of 8–15 reps.</li> </ul>
Seated Leg Curl
<p>Seated Leg Curl - imported from Obsidian workout log</p>
Single-Arm Lat Pulldown
<p>Sit at the lat pulldown machine and grab the single handle with a neutral grip. Keep your torso stable, your chest lifted, and your shoulder blades slightly retracted. Start with your arm fully extended overhead, then pull the handle down toward your upper chest following a controlled, slightly diagonal path. Focus on engaging the latissimus dorsi while keeping the shoulder depressed and avoiding any torso rotation. Slowly return to the starting position, maintaining full control throughout the movement.</p>
Hip Airplane
<p>Stand on one leg and lean your upper body slightly forward while keeping your back straight. Extend the free leg behind you so that your torso and leg form roughly one line. Slowly open your hip to the side by rotating your pelvis and upper body in a controlled way. Then close the hip again and return to the starting position.</p> <p>The movement should mainly come from the hip. Keep your standing foot stable and avoid letting your knee collapse inward.</p>
Seated Hamstring Curl
<ul> <li>Lie on your stomach (or sit in a hamstring curl machine).</li> <li>Keep hips pressed down and core tight.</li> <li>Curl your heels toward your body without lifting your hips.</li> <li>Pause briefly, then slowly lower back down under control.</li> </ul>
Cable Wrist Curl (Inner Forearm)
<p>Cable Wrist Curl (Inner Forearm) - imported from Obsidian workout log</p>
Sample Exercise
<p>Sample Exercise - imported from Obsidian workout log</p>
Kettlebell sumo high pull
<p>A compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development.</p> <ul> <li>Stand upright overtop of a kettlebell with your feet wider than shoulder-width apart angled out slightly.</li> <li>Maintain a braced core and neutral spine throughout the exercise.</li> <li>Hinge your hips backward and extend your arms to grab ahold the kettlebell with a double overhand grip.</li> <li>With you lower legs nearly vertical to the ground, extend your hips to raise the kettlebell with your elbows high keeping it close to your body.</li> <li>Once the kettlebell has reached shoulder height, lower back to the starting position.</li> </ul>
Mentzer Pulldown
<p>Close grip front facing Pull down, while focusing on Biceps, Increases activation of biceps over the whole range, Avoid activating Lats.</p>
lento avanti seduto
<p>slow controlled seated forward exercise with dumbbells</p>
Single-arm dumbbell shoulder press
<p>Press the dumbbell vertically overhead in a controlled motion until your arm is fully extended, without locking the elbow. Slowly lower the dumbbell back to the starting position at shoulder height.</p>
1/2 Kneeling Thoracic Rotation
<ul> <li>Begin in a half kneeling position with the leg away from the wall stabilized against the wall with a ball.</li> <li>With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you.</li> <li>Exhale as you rotate, inhale as you return to neutral and repeat.</li> </ul>
Marching High Knees
<p>A low-impact cardio and mobility exercise that strengthens the hip flexors and improves balance.</p> <ol> <li>Movement: Stand tall and lift one knee toward your chest as high as comfortable.</li> <li>Arms: Swing the opposite arm forward as you lift your knee, similar to a walking motion.</li> <li>Core: Keep your abs engaged to maintain an upright posture.</li> <li>Pace: Perform the movement with control, alternating legs rhythmically.</li> </ol>
Step Jack
<p>The Step Jack is a low-impact plyometric-style move that provides cardiovascular benefits without the joint stress of jumping. It works the entire body, specifically targeting the legs, core, and shoulders. This move is ideal for beginners, individuals with joint sensitivities, or as a dynamic warm-up to gradually elevate the heart rate. Notes (Instructions):</p> <ol> <li>Stand upright with your feet together and arms at your sides.</li> <li>Step your right foot out to the side while simultaneously swinging both arms up above your head.</li> <li>Bring your right foot back to the center and lower your arms.</li> <li>Immediately repeat the movement, stepping out with your left foot.</li> <li>Continue alternating sides at a steady, rhythmic pace.</li> </ol>
Slow Squat
<p>A tempo-based squat that uses controlled movement to increase muscle tension and improve lower-body stability.</p> <ol> <li>Lower: Descend slowly for 3 seconds.</li> <li>Pause: Hold at the bottom for 1 second.</li> <li>Stand: Return to the starting position at a normal pace.</li> <li>Form: Keep your chest up and weight in your heels.</li> </ol>
Step-ups
<p>Starting position:</p> <p>Stand facing a chair.</p> <p>Steps:</p> <ol> <li>Step up onto the chair.</li> <li>Step off the chair.</li> <li>Repeat.</li> </ol>
Wide Push-Up
<p>A push-up variation with a wider hand placement to increase the emphasis on the outer chest muscles and shoulders.</p> <ol> <li>Setup: Place hands wider than shoulder-width apart on the floor.</li> <li>Lower: Descend until your chest nearly touches the floor, keeping your core tight.</li> <li>Push: Drive through your palms to return to the start position.</li> <li>Form: Don't let your lower back sag; keep a straight line from head to heels.</li> </ol>
Decline press
Works lower pectoral.
Walking Lunges
Unilateral leg exercise building strength and balance
Burpees
Explosive full-body conditioning movement
Hanging Leg Raise
Advanced lower abs exercise hanging from bar
Pull-Up
Bodyweight back exercise targeting lats and biceps
Treadmill Sprint
High-intensity interval sprinting for fat burn
Kettlebell Swing
Hip-hinge power movement with kettlebell
Incline Press
Upper chest focus with dumbbells on an incline bench
Romanian Deadlift(RDL)
Hip hinge targeting hamstrings and glutes
Plank
Isometric core stabilization exercise
Hip Thrust
Powerful glute isolation exercise
Mountain Climbers
Dynamic cardio and core exercise
Barbell Back Squat
King of leg exercises targeting quads, glutes, and core
Overhead Press
Vertical pressing for shoulder development
Barbell Curl
Classic biceps isolation movement
Forward Lunge
Mobility and strength for hips and legs
Snatch
Olympic lift from floor to overhead in one motion
Push-Up
Fundamental bodyweight pressing exercise
Bench Press
Classic compound pressing movement for chest development
Deadlift
Ultimate full-body strength exercise
Lat Pulldown
Cable-based lat development exercise
Russian Twists
Rotational core exercise for obliques
Side Lateral Raises
Isolation exercise for side delts
Leg Press
Machine-based quad and glute builder
Clean and Jerk
Olympic lift developing explosive power
Bent-Over Barbell Row
Compound rowing movement for back thickness
Jump Rope
Cardio conditioning and coordination builder
Tricep Dips
Compound tricep builder using bodyweight
Box Jumps
Explosive lower body power exercise