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
Quadruped Hip CAR
Mobility drill for practicing joint range with smooth control.
Quadruped Hip Extension
Posterior-chain drill strengthening the back side with controlled extension.
Quadruped Hip Extension on Bench
Posterior-chain drill strengthening the back side with controlled extension.
Quadruped Hip Hikes
Small quadruped pelvic hike training side-body and hip control without trunk rotation.
Quadruped Scapular Push Up
Kneeling scapular push-up moving only through controlled shoulder-blade retraction and protraction with straight elbows.
Quadruped Thoracic Rotation
Quadruped upper-back rotation using an elbow-guided arc while the pelvis remains centered.
Quickly Swing Arms in place
Standing rhythmic forward-and-back arm swings used as a brief shoulder warm-up.
Rack Delivery
Front-rack skill drill practicing fast, stable delivery into position.
Rack-Supported Bodyweight Hip Extension
Improvised hip-extension setup using a securely pinned, padded rack bar and a fixed foot anchor to train the glutes and hamstrings.
Radial Nerve Glide
Forearm and nerve-glide drill for wrist rotation and arm comfort.
Raise Single Leg Push up
Single-leg push-up increasing anti-rotation demand while the raised leg and pelvis remain controlled.
Reaching Up Shoulder Stretch
Overhead side-bend stretch for the latissimus and lateral trunk, performed one side at a time.
Rear Delt Fly with Bed Sheet
Door-anchored bed-sheet rear-delt fly using an improvised isometric-resistance setup.
Rear Delt Row with Bed Sheet
Door-anchored bodyweight row using flared elbows to emphasize the rear delts and upper back.
Rear Lunge with Battling Ropes
Alternating reverse lunges combined with continuous battle-rope waves for coordinated conditioning.
Reclined Spinal Twist
Reclined Spinal Twist for mobility focused on full-body coordination.
Recumbent Bike
Back-supported stationary cycling for low-impact aerobic conditioning with adjustable cadence and resistance.
Renegade Row with Band
High-plank unilateral band row emphasizing upper-back strength and anti-rotation control.
Resistance Band Anti Rotation Dead Bug
Dead-bug variation using unilateral band tension to add anti-rotation demand during alternating leg extension.
Resistance Band Assisted Front Rack Stretch
Overhead-band-assisted front-rack hold improving elbow height and shoulder, triceps, lat, and wrist mobility.
Resistance Band Chest Press
Band chest press for light pressing volume and simple home or gym setups.
Resistance Band Deadlift with Single Arm Row
Resistance-band deadlift followed by a unilateral row, combining bilateral hip extension with anti-rotation pulling.
Resistance Band Duck Walk
Low squat walk against thigh-band tension using short controlled steps and continuous knee alignment.
Resistance Band Front Plank with Single Arm Pulldown
High-plank single-arm band pulldown combining lat work with anti-extension and anti-rotation control.