Legs · Advanced
Clean and Jerk
A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Chest · Beginner
Seated Chest Clam
A seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
Triceps · Intermediate
Seated Cable Horizontal French Press
An isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Biceps · Intermediate
Seated Incline Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
Abs · Intermediate
Hanging Oblique Knee Raise
A rotational hanging core variation that combines knee raising with a side-directed trunk action. It emphasizes the obliques while also challenging grip, shoulder stability, and abdominal control.
Glutes · Intermediate
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
Abs · Beginner
Band Bicycle Crunches
A core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Triceps · Intermediate
Decline Diamond Push-Up
A decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
Legs · Beginner
Swiss Ball Leg Curl
An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
Shoulders · Intermediate
Landmine Press
An angled barbell pressing exercise using one end of a bar anchored in a landmine. It develops the shoulders, upper chest, triceps, and pressing coordination along a diagonal path.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Back · Intermediate
Narrow Grip Australian Pull-Up With Rings
A bodyweight exercise that targets the upper back, biceps, and forearms.
Shoulders · Intermediate
Seated Shoulder Press Neutral Grip
An upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest.
Chest · Beginner
Standing Chest Opener
A stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
Forearms · Beginner
Seated Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Chest · Intermediate
Decline Smith Bench Press
A compound chest exercise using a guided bar and a head-down bench. It emphasizes the lower chest while the triceps and front deltoids assist the press.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Biceps · Intermediate
Alternate Dumbbell Hammer Curl
A strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.
Forearms · Beginner
Cable Wrist Curl
An isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.
Legs · Intermediate
Single Leg Dumbbell Deadlift
A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
Back · Beginner
Kneeling Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
Abs · Intermediate
Landmine Twist
A core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
