172 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.
12 exercises
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Floor Press
Chest, Core, Shoulders, Triceps
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Meadows Row
Biceps, Core, Lats, Obliques, Rear Delts, Upper Back
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
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 RDL (Anti-Rotation)
Core, Glutes, Hamstrings, Lower Back