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.
22 exercises
Air Squat
Quadriceps, Glutes, Adductors, Core
Bear Crawl
Core, Legs, Shoulders
Bird Dog Hold
Core, Glutes, Lower Back, Shoulders
Burpee Broad Jump
Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders
Burpee to Target Jump (Hybrid Plyometric)
Calves, Chest, Core, Glutes, Quads, Shoulders
Burpees
Chest, Core, Glutes, Quads, Shoulders
Clap Push Up (Plyometrics)
Chest, Core, Shoulders, Triceps
Dead Bug
Abs, Obliques
Hamstring Walkout
Hamstrings, Glutes, Core
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
Lateral Lunge
Adductors, Core, Glutes, Quads
Nordic Hamstring Curl
Hamstrings, Glutes, Core
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
Pogo jumps
Calves, Quadriceps
Push-Ups
Chest, Core, Shoulders, Triceps
Reverse Nordic curl
Quadriceps, Core, Glutes
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Wall Sit
Core, Glutes, Quads
Wall Tibialis Raise
Legs