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.
14 exercises
Barbell Overhead Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Reverse Lunge
Core, Glutes, Hamstrings, Quads
Barbell Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
Hanging Leg Raise
Abs, Forearms, Hip Flexors, Shoulders
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Landmine Anti-Rotation Press (Pallof Press Variation)
Abs, Core, Glutes, Obliques, Shoulders
Lateral band walk
Glutes, Abductors, Hip Stabilizers
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps