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
Partner 3-Touch Motion Russian Twist
Rotational core drill for controlled trunk movement and oblique strength.
Partner Anterior Deltoid Stretch
Partner-assisted unilateral stretch for the front shoulder and upper chest with carefully limited extension.
Partner Assisted Dip
Bodyweight pressing drill for chest and triceps with shoulder control.
Partner Chest Stretch
Partner-assisted bilateral chest stretch using slow shoulder extension and continuous communication.
Partner Facing Feet Elevated Side Plank With Band Row
Advanced partner-anchored band row from a feet-elevated side plank, combining unilateral pulling with anti-rotation control.
Partner Facing Plank With Alternating High Five
Partner high-five plank that challenges anti-rotation while each athlete alternates single-hand support.
Partner Hanging Knee Raise With Manual Resistance
Partner-resisted hanging knee raise with smooth manual resistance during the upward phase.
Partner Hanging Knee Raise With Throw Down
Partner-resisted hanging knee raise emphasizing eccentric trunk control.
Partner Medicine Ball Russian Twist & Lateral Pass
Side-by-side medicine-ball Russian twist using controlled lateral handoffs between partners.
Partner Nordic Curl
Partner-anchored Nordic hamstring curl emphasizing low-repetition eccentric control and a rigid knee-to-head line.
Partner Overhead Lat Stretch
Partner-assisted overhead lat stretch combining supported arm elevation with a controlled hips-back motion.
Partner Prone Single Leg Hamstring Curl
Prone single-leg knee curl using smooth partner resistance through the lifting and lowering phases.
Partner Seated Biceps Stretch
Partner-assisted seated stretch for the biceps and front shoulders using gentle bilateral shoulder extension.
Partner Sit Up With High Five
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
Partner Supermans With Alternating High Five
Partner superman hold with alternating diagonal hand contacts and controlled anti-rotation.
Partner Target Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
Partner Towel Overhead Triceps Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
Pause Suspended Dip
Advanced ring dip with a deliberate bottom pause that removes rebound and increases stability demand.
Pelvic Tilt Against Wall
Standing posterior pelvic-tilt drill using the wall as tactile feedback for gentle lumbar and pelvis control.
Pelvic Tilt Into Bridge
Segmental bridge that begins with a posterior pelvic tilt and finishes with controlled glute-driven hip extension.
Pendlay Row
Strict barbell row from the floor for pulling strength.
Penguin Crunch
Alternating heel-reach crunch using short controlled lateral trunk flexion while the pelvis stays still.
Peroneals Stretch
Gentle ankle inversion and plantar-flexion stretch for the muscles along the outside of the lower leg.
Pigeon Stretch
Glute and hip external-rotation stretch.