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
Rock And Roll
Controlled spinal-rocking drill that uses abdominal tension and momentum to move between the upper back and seated balance.
Rocky Pull Up Pulldown
Side-to-side pull-up variation that alternates the chest toward each hand to increase asymmetric lat and arm demand.
Roller Pistol to Single Leg Vertical Jump
Assisted pistol squat flowing directly into a same-leg vertical jump and controlled single-leg landing.
Roller Skating
Lateral conditioning drill for rhythm, balance, and repeated leg work.
Roller Squat Jump
Vertical squat jump performed while holding a foam roller steady in front of the torso.
Rolling Bridge
Bridge hold with controlled side-to-side shoulder loading while the hips remain elevated and level.
Roman Chair Back Extensions
Posterior-chain drill strengthening the back side with controlled extension.
Romanian Deadlift to Shrug
Barbell Romanian deadlift followed by a controlled straight-arm shrug at full hip extension.
Rope Climb
Vertical rope ascent using repeated hand pulls and a practiced foot lock to combine grip, upper-body, and leg strength.
Rope Hammer Curl
Cable hammer curl using a rope attachment.
Rotary Calf Raise
Guided calf-raise machine that helps you reach full plantar flexion.
Rotate Push up (on knees)
Kneeling push-up followed by a controlled side rotation and reach on alternating sides.
Round The World Shoulder Stretch
Dynamic shoulder circumduction with a wide dowel grip to practice comfortable overhead range.
Row Erg
Indoor-rowing conditioning drill coordinating the leg drive, hip swing, and handle pull into a smooth repeated stroke.
Row Erg Hamstring Curl
Supine hamstring curl using the rowing-machine seat as a sliding platform while the hips remain bridged.
Rower Power Stroke
Low-rate rowing interval emphasizing powerful leg drive and a strong complete stroke rather than maximal cadence.
Rower Sprint
Short maximal-effort rowing interval using a fast but technically complete stroke sequence.
Run
Cardio drill for pacing, aerobic work, and repeatable conditioning.
Run and Hop
Running-in-place interval periodically broken by controlled bilateral hops and soft landings.
Run and Jack Jump
Running-in-place interval periodically combined with one full jumping-jack repetition.
Run and Semi Squat Jump
Running-in-place interval periodically combined with a shallow squat jump and controlled landing.
Runners Lunge Stretch
Long runner’s lunge stretching the rear hip flexors and calf while the front foot remains planted.
Russian Twist (on stability ball arms straight)
Bridge-supported stability-ball trunk rotation performed with straight arms above the chest.
Russian Twist Chop
Seated Russian-twist variation moving the hands diagonally from shoulder toward the opposite hip.