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
Prone Posterior Pelvic Tilt
Hip-control drill for improving pelvis position and active range.
Prone Quadriceps Stretch
Prone unilateral quadriceps stretch with the pelvis kept level and the hip gently extended.
Prone Scorpion
Mobility drill for restoring controlled range through the spine or hips.
Prone Single Arm Trap Raise
Unilateral chest-supported dumbbell T raise emphasizing the rear shoulder and scapular stabilizers.
Prone Stability-Ball Balance
Prone stability-ball balance that maintains a long body line while the hands support the floor and both legs extend behind the torso.
Prone Swimmer
Prone arm sweep from overhead to the hips for controlled shoulder mobility and scapular motion while the legs stay grounded.
Prone T Raise
Bench-supported bodyweight T raise for rear-shoulder and scapular control.
Prone Twist On Stability Ball
Rotational core drill that develops coordinated trunk strength and control using a stability ball, with emphasis on the obliques.
Prone W Raise
Bench-supported bodyweight W raise combining scapular retraction with gentle shoulder external rotation.
Prone Wall Slide
Face-down wall slide training pain-free overhead reach, scapular upward rotation, and rib control.
Prone Y Raise
Prone Y raise for lower traps and shoulder control.
Pseudo Planche Push-Up
Advanced forward-lean push-up increasing shoulder and wrist loading while the body remains rigid.
Pull up with Bent Knee between Chairs
Bent-knee inverted row between two securely stabilized chair supports; an improvised setup requiring direct supervision.
Pull-Ups
Compound bodyweight pull for the lats, upper back, and arms.
Puppy Pose
Puppy Pose for mobility focused on full-body coordination.
Push up and Triceps Dip on Parallel Bars
Advanced parallel-bar complex combining a supported dip with a bar-elevated push-up after a controlled position change.
Push Up to Downdog
Controlled push-up followed by a deliberate shift into downward dog for pressing strength and shoulder mobility.
Push Up to Side Plank
Push-up into side plank for pressing strength and anti-rotation control.
Push Up With Band Row
Push-up followed by a unilateral resistance-band row while the trunk resists rotation.
Push-Up
Bodyweight press for chest, shoulders, triceps, and trunk control.
Push-up Pike Toe Touch
Push-up followed by an alternating cross-body toe touch from a pike position.
Push-Up Plus
Push-up variation adding shoulder blade protraction.
PVC External Rotation
Dowel-assisted shoulder external-rotation drill emphasizing controlled rotator-cuff range without trunk rotation.
PVC Good Morning
Hip-hinge drill that develops posterior-chain strength and control using a dowel, with emphasis on the hamstrings and glutes.