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.
49 exercises
Barbell Bulgarian Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Front Rack Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Lateral Lunge
Adductors, Core, Glutes, Hamstrings, Quads
Barbell Overhead Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Reverse Lunge
Core, Glutes, Hamstrings, Quads
Barbell Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Step-Up
Calves, Core, Glutes, Hamstrings, Quads
Barbell Walking Lunge
Calves, Core, Glutes, Hamstrings, Quads
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Front Rack Walking Lunge
Core, Glutes, Hamstrings, Quads, Shoulders
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Single-Leg Romanian Deadlift
Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques
Landmine Press
Chest, Core, Shoulders, Triceps
Landmine Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Landmine Reverse Lunge to Press
Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back
Landmine Rotational Press
Chest, Core, Glutes, Obliques, Shoulders, Triceps
Landmine Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Over Shoulder
Core, Glutes, Grip, Hamstrings, Quads, Shoulders
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps
Single-Leg Alternating Lateral Box Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Vertical Jump & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Bound to Vertical Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Depth Drop to Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
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