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.
27 exercises
Bulgarian Split Squat
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 Hang Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
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
Farmer’s Carry
Core, Forearms, Legs, Shoulders
Lateral Lunge
Adductors, Core, Glutes, Quads
Overhead Press
Core, Shoulders, Triceps
Renegade Row
Biceps, Core, Lats, Rhomboids, Shoulders
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 RDL (Anti-Rotation)
Core, Glutes, Hamstrings, Lower Back
Step-Ups
Glutes, Hamstrings, Quads