Exercise Library

Lie flat on bench, grip bar slightly wider than shoulder-width, lower to chest, press up explosively.

Start in plank position, hands shoulder-width apart. Lower chest to floor, press back up. Keep core tight throughout.

Lie on bench holding dumbbells above chest, arms slightly bent. Lower in arc motion to sides, squeeze back up.

Set bench to 30-45 degrees. Press dumbbells from shoulder height up and in, lower with control.

Hang from bar with overhand grip. Pull chest to bar, squeeze shoulder blades, lower with control.

Hinge at hips, grip bar shoulder-width. Row bar to lower ribcage, squeeze back, lower slowly.

Sit at cable machine, grip bar wide. Pull to upper chest leading with elbows, squeeze lats at bottom.

Sit upright, pull handle to abdomen, squeeze shoulder blades together. Return with straight back.

Bar on upper traps, feet shoulder-width. Squat down until thighs parallel, drive through heels to stand.

Hinge at hips keeping bar close to legs, feel hamstring stretch, drive hips forward to stand.

Place feet shoulder-width on platform. Lower sled until 90 degrees, press back without locking knees.

Rear foot elevated on bench. Descend until front thigh parallel to floor. Drive through front heel.

Bar at shoulder height. Press overhead until arms locked, lower back to shoulders with control.

Stand holding dumbbells at sides. Raise arms to shoulder height, leading with elbows, lower slowly.

Set cable at face height. Pull rope to forehead, flare elbows out. Great for rear delts and rotator cuff.

Grip barbell shoulder-width, curl to chin keeping elbows fixed at sides. Lower with control.

Grip parallel bars, lower until upper arms parallel to floor, press back up. Lean slightly forward.

Neutral grip (palms facing each other). Curl dumbbells to shoulders, lower slowly.

Forearms on floor, body in straight line from head to heels. Hold position without letting hips drop.

Kneel at cable, rope at head. Crunch elbows to knees, hips stationary. Squeeze abs at bottom.

Lie on back, arms up, knees at 90°. Lower opposite arm and leg slowly, press lower back into floor.

Hinge at hips, swing kettlebell between legs. Drive hips forward explosively to swing to chest height.

Drop to push-up position, perform push-up, jump feet in, leap into air with hands overhead.

Stand before box, swing arms, bend knees, jump onto box landing softly. Step down carefully.