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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All 33 muscle groups in the library
2,506 exercises
Plate Straight Leg Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
Plate Supine Lying Neck Flexion
Small-range supine neck flexion performed from neutral with optional very light external resistance.
Plate-Loaded Atlas Stone Trainer
Strongman technique lift using a plate-loaded vertical axle or stone-trainer implement to rehearse the floor-to-lap and lap-to-chest phases without a spherical stone.
Plate-Loaded Dead Bug
Loaded dead-bug variation holding a plate above the chest while alternating controlled leg extensions.
Platform Hamstring Slides
Hamstring slide drill challenging knee flexion and hip control.
Plyo Push Up
Explosive push-up that launches both hands from the floor and finishes with a soft, controlled landing.
Plyometric Suspended Dip
Advanced explosive ring dip requiring a stable support, rapid press, and controlled return without releasing the rings.
Pogo Hop
Rapid bilateral ankle hops using short ground contacts and minimal knee bend.
Pop Squat
Jumping squat-jack variation that opens from feet together into a controlled full squat before returning.
Posterior Tibialis Stretch
Seated hand-assisted ankle dorsiflexion and slight eversion hold for the tibialis posterior line.
Power Point Plank
Contralateral two-point high-plank hold challenging anti-rotation, shoulder stability, and balance.
Power Sled Biceps Curl
Sled-strap biceps curl that moves a lightly loaded sled through controlled elbow flexion.
Power Sled Rear Fly
Sled-strap rear fly emphasizing rear-deltoid and scapular control against dragging resistance.
Power Sled Rear Lunge
Sled-strap reverse lunge that drags the sled forward while the arms remain long and the trunk stays stable.
Power Sled Rear Lunge Row
Coordinated sled-strap reverse lunge and row combining unilateral leg strength with horizontal pulling.
Power Sled Triceps Extension
Sled-strap triceps extension using a lightly loaded drag and fixed upper-arm position.
Power Stairs
Short stair sprint using powerful secure foot contacts and a controlled walking descent.
Power Step Up
Explosive box step-up finishing with a controlled opposite-knee drive while the working foot stays planted.
Preacher Curl
Supported preacher curl that heavily loads the lower portion of the curl.
Prisoner Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
Prone Back Extension with Scapular Adduction
Low-load prone drill combining controlled trunk extension with upper-back scapular retraction.
Prone Cobra Hold
Prone isometric hold combining modest thoracic extension with shoulder-blade retraction and external rotation.
Prone Neck Extension Hold
Gentle prone isometric hold strengthening the neck extensors through a small controlled range.
Prone Posterior Capsule Stretch
Controlled flexibility drill to improve comfortable range of motion.