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.
24 exercises
Barbell Bent-Over Row
Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps
Barbell Clean
Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Clean & Jerk
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps
Barbell Power Clean
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Deadlifts
Glutes, Hamstrings, Lats, Lower Back
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
Inverted Row
Biceps, Core, Lats, Rear Delts, Rhomboids
Kettlebell Hang Clean
Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back
Lateral Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Med Ball Rotational Throw to Wall
Core, Glutes, Hips, Lats, Obliques, Shoulders
Med Ball Slam (Plyometrics)
Core, Glutes, Lats, Shoulders, Triceps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Pull-Ups
Biceps, Core, Lats, Upper Back
Renegade Row
Biceps, Core, Lats, Rhomboids, Shoulders
Rotational Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Rowing Machine
Biceps, Core, Glutes, Lats, Quads
Sandbag Clean
Core, Forearms, Glutes, Hamstrings, Lats
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
SkiErg Pull
Core, Lats, Rear Delts, Triceps
SkiErg Sprint
Core, Lats, Shoulders, Triceps
Suspension Trainer Fallout
abdominals, Lats, Shoulders, spinal-erectors