187 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
Barbell Overhead Press
Core, Shoulders, Traps, Triceps, Upper Chest
Barbell Power Jerk
Core, Glutes, Quads, Shoulders, Traps, Triceps
Barbell Push Press
Core, Glutes, Quads, Shoulders, Triceps
Barbell Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Cable Lat Pulldown: How Do You Build Pulling Strength?
Lats, Biceps, Upper Back, Forearms/Grip
Dumbbell Hang Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Dumbbell Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Thruster
Core, Glutes, Quads, Shoulders, Triceps
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
Hanging Knee Raise
Core, Forearms, Hip Flexors, Shoulders
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Landmine Press
Chest, Core, Shoulders, Triceps
Landmine Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Landmine Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Med Ball Overhead Throw (Plyometrics)
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Med Ball Scoop Toss (Vertical Power)
Calves, Core, Glutes, Hamstrings, Quads
Med Ball Slam (Plyometrics)
Core, Glutes, Lats, Shoulders, Triceps
Overhead Press
Core, Shoulders, Triceps
Pogo jumps
Calves, Quadriceps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Pull-Ups
Biceps, Core, Lats, Upper Back
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
SkiErg Sprint
Core, Lats, Shoulders, Triceps
Y-Bell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Y-Bell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps