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
Plank Walkout
Standing hinge-to-hand-walk sequence that finishes in a controlled high plank before reversing.
Plank with Twist
High-plank rotation into a brief side-plank reach while maintaining shoulder and trunk control.
Plate Bent Over Row
Upper-back pulling drill emphasizing shoulder-blade control with weight plate.
Plate Flip
Grip and hand-coordination drill that flips a light plate between secure two-hand catches.
Plate Floor Press
Pressing drill building chest, shoulder, and triceps strength with weight plate.
Plate Front Raise
Controlled plate front raise emphasizing shoulder flexion without trunk momentum.
Plate Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
Plate Ground to Overhead
Plate ground-to-overhead conditioning drill combining a squat or hinge pickup with an overhead finish.
Plate Halo
Controlled plate halo moving around the head to train shoulder mobility and trunk stability.
Plate Hammer Curl
Neutral-grip plate curl emphasizing the biceps, brachialis, and forearms without torso swing.
Plate Hand Squeeze
Grip-strength drill squeezing the plate to challenge hand and forearm control.
Plate Loaded Lateral Box Step Down
Single-leg lower-body drill building leg strength, balance, and control.
Plate Overhead Carry
Two-hand plate overhead carry for shoulder stability and trunk control during deliberate walking.
Plate Overhead Walking Lunge
Alternating walking lunge performed with a two-hand plate lockout overhead.
Plate Pinch Hold
Static pinch-grip hold for thumb, fingers, and forearm strength.
Plate Press
Standing horizontal plate press from the chest for controlled shoulder, chest, and triceps work.
Plate Prone Lying Neck Extension
Small-range prone neck extension performed from neutral with optional very light external resistance.
Plate Prone Y on Bench
Incline-bench prone Y raise using one light plate in each hand for lower-trap and shoulder control.
Plate Punch
Fast two-hand plate punch for repeated horizontal pressing output and controlled deceleration.
Plate Reverse Curls
Pronated plate curl emphasizing the brachioradialis, forearms, and elbow flexors.
Plate Russian Twist
Rotational core drill for controlled trunk movement and oblique strength.
Plate Seated Lateral Raise
Seated lateral raise using one light plate in each hand to isolate the middle deltoids.
Plate Shoulder Circle Big To Small Rotation
Light-plate shoulder circles that progress from large to small arcs in both directions.
Plate Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.