Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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2,506 exercises
Alternating Resistance-Band Biceps Curl
Alternating single-arm curl using a band anchored beneath both feet to train the biceps through controlled resistance.
Alternating Safety Bar Reverse Lunge
Alternating loaded reverse lunge using a safety squat bar for unilateral leg strength and front-foot control.
Alternating Sandbag Front-Rack Forward Lunge
Alternating forward lunge with a sandbag centered against the upper chest in a front-rack hold.
Alternating Seated Dumbbell Curl on Stability Ball
Alternating dumbbell curl from a stable seated position on a properly sized ball, adding modest postural demand without using body sway.
Alternating Shoulder Scratch Stretch
Alternating behind-the-back shoulder-reach stretch using opposite overhead and lower-back arm positions, with an optional strap between the hands.
Alternating Single-Arm Battle-Rope Slams
Alternating single-arm battle-rope slams for upper-body conditioning and trunk control.
Alternating Split-Leg Crunch
Alternating crunch with one knee drawing in as the opposite leg extends under abdominal control.
Alternating Standing Knee Extension
Low-load quadriceps activation drill extending one raised knee at a time while standing with controlled balance.
Alternating Straight-Leg Raise
Supine core-control drill that alternates one straight-leg raise while the trunk and pelvis remain stable.
Alternating Straight-Leg Raise on BOSU
BOSU-supported core-stability drill alternating long-lever leg raises while the pelvis remains centered on the dome.
Alternating Suspension Standing Twist
Leaning standing rotation with both handles together, alternating the extended arms from side to side.
Alternating Suspension-Trainer Clock Press
Suspension chest-press variation alternating one bent-arm press with the opposite straight-arm clock reach while resisting trunk rotation.
Alternating Tuck Sit
Supported tuck hold alternating one leg into a low straight-leg extension while the hips stay lifted and shoulders remain stable.
Alternating Two-Point Plank
Challenging plank-control drill lifting one hand and the opposite foot while resisting trunk rotation.
Alternating-Hand Kettlebell Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
American Dumbbell Swing
Technical two-hand dumbbell swing using hip power to guide the load into a controlled overhead finish.
Ankle Circles
Gentle ankle range-of-motion drill circling the foot in both directions without forcing maximal active range.
Ankle Controlled Articular Rotation (CAR)
Slow maximal active ankle circle performed with the shin fixed to train control through dorsiflexion, inversion, plantar flexion, and eversion.
Ankle Dorsiflexion Pulse
Small controlled knee-over-toe pulses near the end of available ankle dorsiflexion while the heel and arch remain planted.
Ankle Dorsiflexion Rock
Controlled knee-over-toe rock moving through the available ankle-dorsiflexion range while the heel and foot arch remain planted.
Ankle Inversion and Eversion
Active ankle range-of-motion drill alternating inward and outward movement of the sole while the shin remains still.
Anterior Shoulder & Chest Stretch
Unilateral doorway or post stretch for the chest and front of the shoulder using gentle body rotation away from the supported arm.
Anti-Gravity Press
Light prone incline EZ-bar press training shoulder and upper-back control along a diagonal overhead path.
Approach Box Jump
Advanced box jump using a repeatable multi-step approach before a two-foot takeoff and controlled two-foot landing.