182 exercises
Exercise library
Build your training on better movement.
Strength, conditioning and hybrid racing all begin with the basics. Explore movements for different muscle groups, equipment and training environments, from bodyweight work to loaded carries.
Setup, execution and coaching cues help put each movement in context. Choose a variation that suits your experience, and build confidence before adding load or speed.
77 exercises
Air Bike (Assault Bike)
Chest, Core, Legs, Shoulders
Air Squat
Quadriceps, Glutes, Adductors, Core
Bear Crawl
Core, Legs, Shoulders
Bird Dog Hold
Core, Glutes, Lower Back, Shoulders
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Burpees
Chest, Core, Glutes, Quads, Shoulders
Clap Push Up (Plyometrics)
Chest, Core, Shoulders, Triceps
Copenhagen Plank
Adductors, Obliques, Hip Stabilizers
Dead Bug
Abs, Obliques
Deadlifts
Glutes, Hamstrings, Lats, Lower Back
Depth Drop to Vertical Jump
Calves, Core, Glutes, Hamstrings, Quads
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Deadlift to High Pull
Core, Glutes, Hamstrings, Shoulders, Traps
Dumbbell Floor Press
Chest, Core, Shoulders, Triceps
Dumbbell Front Rack Walking Lunge
Core, Glutes, Hamstrings, Quads, Shoulders
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Lunges
Core, Glutes, Hamstrings, Quads
Dumbbell Meadows Row
Biceps, Core, Lats, Obliques, Rear Delts, Upper Back
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Dumbbell Thruster
Core, Glutes, Quads, Shoulders, Triceps
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
Hamstring Walkout
Hamstrings, Glutes, Core
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
Hanging Leg Raise
Abs, Forearms, Hip Flexors, Shoulders
Inverted Row
Biceps, Core, Lats, Rear Delts, Rhomboids
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean
Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Deadlift High Pull
Core, Forearms, Glutes, Hamstrings, Shoulders, Traps
Kettlebell Front Rack Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Hang Clean
Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back
Kettlebell Single-Leg Romanian Deadlift
Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Suitcase Deadlift
Core, Forearms, Glutes, Hamstrings, Obliques
Kettlebell Suitcase Deadlift to March
Abs, Calves, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Suitcase March
Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Swings
Core, Glutes, Hamstrings, Shoulders
Kettlebell Windmill
Core, Glutes, Hamstrings, Obliques, Shoulders, Triceps
Landmine Anti-Rotation Press (Pallof Press Variation)
Abs, Core, Glutes, Obliques, Shoulders
Lateral band walk
Glutes, Abductors, Hip Stabilizers
Lateral Lunge
Adductors, Core, Glutes, Quads
Nordic Hamstring Curl
Hamstrings, Glutes, Core
Overhead Press
Core, Shoulders, Triceps
Pause Squat (2-Second Hold)
Glutes, Hamstrings, Quadriceps
Plank
Core, Glutes, Shoulders
Plank Shoulder Tap
Core, Shoulders, Triceps
Plyo Push-Up to Box
Chest, Core, Shoulders, Triceps
Pull-Ups
Biceps, Core, Lats, Upper Back
Push-Ups
Chest, Core, Shoulders, Triceps
Renegade Row
Biceps, Core, Lats, Rhomboids, Shoulders
Resistance Band Pallof Press Hold
abdominals, Glutes, Obliques, spinal-erectors
Reverse Nordic curl
Quadriceps, Core, Glutes
Rowing Machine
Biceps, Core, Glutes, Lats, Quads
Seated Dumbbell Calf Raise
Calves
Single-Arm Dumbbell Dead Stop Row
Biceps, Core, Lats, Rear Delts, Upper Back
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Single-Leg RDL (Anti-Rotation)
Core, Glutes, Hamstrings, Lower Back
SkiErg Pull
Core, Lats, Rear Delts, Triceps
Step-Ups
Glutes, Hamstrings, Quads
Suspension Trainer Fallout
abdominals, Lats, Shoulders, spinal-erectors
Tempo Back Squat
Core, Glutes, Hamstrings, Quadriceps
Turkish get-up
Shoulders, Core, Glutes, Triceps
Wall Balls
Core, Glutes, Quads, Shoulders, Triceps
Wall Sit
Core, Glutes, Quads
Wall Tibialis Raise
Legs
Y-Bell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Y-Bell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps