179 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.
65 exercises
Air Bike (Assault Bike)
Chest, Core, Legs, Shoulders
Air Squat
Quadriceps, Glutes, Adductors, Core
Barbell Hip Thrust
Core, Glutes, Hamstrings, Lower Back, Quads
Barbell Overhead Press
Core, Shoulders, Traps, Triceps, Upper Chest
Barbell Romanian Deadlift (RDL)
Erectors, Forearms, Glutes, Hamstrings, Lower Back
Battle Ropes
Arms, Core, Legs, Shoulders
Bear Crawl
Core, Legs, Shoulders
Bench Press
Chest, Shoulders, Triceps
Bird Dog Hold
Core, Glutes, Lower Back, Shoulders
Box Jumps
Calves, Core, Glutes, Quads
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Burpees
Chest, Core, Glutes, Quads, Shoulders
Dead Bug
Abs, Obliques
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Floor Press
Chest, Core, Shoulders, Triceps
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Lunges
Core, Glutes, Hamstrings, Quads
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Farmer’s Carry
Core, Forearms, Legs, Shoulders
Hamstring Walkout
Hamstrings, Glutes, Core
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
Inverted Row
Biceps, Core, Lats, Rear Delts, Rhomboids
Kettlebell Deadlift High Pull
Core, Forearms, Glutes, Hamstrings, Shoulders, Traps
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Suitcase Deadlift
Core, Forearms, Glutes, Hamstrings, Obliques
Kettlebell Suitcase March
Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Swings
Core, Glutes, Hamstrings, Shoulders
Landmine Anti-Rotation Press (Pallof Press Variation)
Abs, Core, Glutes, Obliques, Shoulders
Lateral band walk
Glutes, Abductors, Hip Stabilizers
Lateral Lunge
Adductors, Core, Glutes, Quads
Lateral Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Med Ball Chest Pass (Plyometrics)
Chest, Core, 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
Plank
Core, Glutes, Shoulders
Push-Ups
Chest, Core, Shoulders, Triceps
Resistance Band Pallof Press Hold
abdominals, Glutes, Obliques, spinal-erectors
Rotational Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Rowing Machine
Biceps, Core, Glutes, Lats, Quads
Running
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Sandbag Front Carry
Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back
Sandbag Ground-to-Overhead
Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Push Press
Core, Glutes, Quads, Shoulders, Triceps, Upper Back
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Squat to Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Zercher Carry
Biceps, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Sandbag Zercher Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Seated Dumbbell Calf Raise
Calves
Single-Arm Dumbbell Dead Stop Row
Biceps, Core, Lats, Rear Delts, Upper Back
SkiErg Pull
Core, Lats, Rear Delts, Triceps
SkiErg Sprint
Core, Lats, Shoulders, Triceps
Step-Ups
Glutes, Hamstrings, Quads
Walking
Wall Ball to Target
Core, Glutes, Quads, Shoulders
Wall Balls
Core, Glutes, Quads, Shoulders, Triceps
Wall Sit
Core, Glutes, Quads