Exercise library
83 of 83 exercises
Wall Push-Up
3 × 8–12 · rest 60s
- Stand arm-length from wall
- Hands shoulder-width
- Lower chest to wall
Bodyweight Squat
3 × 10–15 · rest 60s
- Feet shoulder-width
- Knees track over toes
- Sit back like a chair
Leg Press
3 × 10–12 · rest 90s
- Feet shoulder-width
- Lower under control
- Press through whole foot
Machine Chest Press
3 × 10–12 · rest 90s
- Adjust seat so handles are mid-chest
- Press straight out
- Don't lock elbows hard
Lat Pulldown
3 × 10–12 · rest 90s
- Slight back lean
- Pull to upper chest
- Squeeze shoulder blades
Treadmill Walk
1 × 15–20 min · rest —
- 3.5–4.5 mph
- Slight incline 3–5%
- Comfortable breathing pace
Seated Leg Curl
3 × 10–12 · rest 60s
- Adjust pad on lower calf
- Curl heels under
- Pause 1s at top
Standard Push-Up
4 × 10–15 · rest 60s
- Hands under shoulders
- Body straight
- Lower until chest grazes floor
Pike Push-Up
3 × 8–10 · rest 75s
- Hips up in inverted V
- Lower head toward floor
- Press back up
Bulgarian Split Squat
3 × 8 each leg · rest 75s
- Rear foot on chair
- Knee tracks over front foot
- Drive through heel
Walking Lunge
3 × 20 steps · rest 60s
- Long step
- Back knee just off floor
- Push off front heel
Inverted Row
3 × 8–12 · rest 75s
- Lie under sturdy table
- Pull chest to table edge
- Squeeze shoulder blades
Hollow Body Hold
3 × 20–30s · rest 45s
- Lower back pressed to floor
- Arms & legs extended
- Hold and breathe
Back Squat
4 × 5–8 · rest 150s
- Brace before unrack
- Break at hips & knees
- Drive up through mid-foot
Dip
3 × 6–10 · rest 90s
- Slight forward lean for chest
- Lower until shoulders below elbows
- Press back up
Standing Calf Raise
3 × 10–12 · rest 60s
- Full stretch at bottom
- Rise onto toes
- Pause 1s at top
Treadmill Intervals
6 × 1 min hard / 1 min easy · rest between reps
- Hard = 7–8/10 effort
- Easy = walk or jog
- Total ~15 min
Pseudo Planche Push-Up
4 × 6–10 · rest 120s
- Hands by hips, fingers pointed out
- Lean shoulders far forward
- Slow tempo, no flare
Archer Push-Up
3 × 5 each side · rest 90s
- Wide hand stance
- Shift weight to one arm
- Other arm stays straight
Shrimp Squat
3 × 5 each leg · rest 90s
- Hold rear foot behind you
- Lower back knee to floor
- Front heel drives up
Muscle-Up (Bar)
4 × 3–5 · rest 120s
- Explosive pull
- Rotate elbows over bar
- Press out to lockout
Wall Handstand Push-Up
4 × 4–8 · rest 120s
- Kick up to wall
- Lower head toward floor
- Press back up controlled
L-Sit Hold
4 × 20–40s · rest 60s
- Press palms into floor
- Legs straight, parallel to floor
- Hold and breathe
Power Clean
5 × 3–5 · rest 150s
- Hip hinge start
- Explosive triple extension
- Catch in front rack
Power Snatch
5 × 3–5 · rest 150s
- Wide grip
- Pull under the bar
- Lock overhead in split or squat
Pendlay Row
4 × 5–6 · rest 120s
- Bar resets on floor each rep
- Pull explosively to lower chest
- No body english
Dead Bug
3 × 10 each side · rest 45s
- Back flat to floor
- Opposite arm + leg extend
- Return with control
Bird Dog
3 × 8 each side · rest 45s
- Quadruped position
- Extend opposite arm + leg
- Keep hips level
Nordic Curl
4 × 3–5 · rest 120s
- Anchor feet
- Lower forward slowly
- Push back up with hamstrings
Step-Ups
3 × 10 each leg · rest 60s
- Step up with full foot
- Knee tracks over toes
- Control descent
Jump Rope
5 × 60s on, 30s off · rest between rounds
- Stay light on toes
- Elbows in
- Steady rhythm
Stationary Bike Intervals
6 × 1 min moderate / 1 min easy · rest between rounds
- Adjust seat so knee slightly bent at bottom
- RPE 6-7 on hard rounds
- Total ~15 min
Rowing Erg Intervals
6 × 500m hard / 1 min easy · rest between rounds
- Drive legs first, then back, then arms
- Reverse the order on recovery
- Total ~15 min
Nordic Hamstring Curl
3 × 5–6 · rest 90s
- Anchor feet
- Lower slowly (5s)
- Push back up as far as you can
Barbell Hip Thrust
4 × 8–10 · rest 90s
- Shoulders on bench
- Bar over hips
- Drive hips to lockout
Glute-Ham Raise
4 × 4–6 · rest 120s
- Pad at thighs
- Lower chest to floor
- Curl back up using hamstrings
Incline Dumbbell Press
4 × 8–10 · rest 90s
- Bench at 30–45°
- Press in arc
- Lower to chest level
Floor Press
4 × 5–6 · rest 120s
- Lying on floor
- Elbows touch floor at bottom
- Press to lockout
High Knees (Slow)
3 × 30s · rest 45s
- Lift knees to hip height
- Stay on toes
- Steady pace, no sprinting
Yoga Flow
1 × 20 min · rest —
- Sun salutations + hip openers
- Move with breath
- Modify as needed
Mobility Flow
1 × 25 min · rest —
- Hit hips, T-spine, ankles
- CARs (controlled articular rotations)
- Finish with breathwork
Incline Push-Up (on table)
3 × 8–12 · rest 60s
- Hands on table edge
- Body straight
- Lower chest to table
Reverse Lunge
3 × 8 each leg · rest 60s
- Step back with one leg
- Lower back knee toward floor
- Drive through front heel
Dive-Bomber Push-Up
3 × 6–8 · rest 90s
- Start in pike
- Sweep chest down and forward
- Reverse back to pike
Sissy Squat
3 × 8–10 · rest 75s
- Lean back as you descend
- Knees forward over toes
- Drive up with quads
Tiger Bend Push-Up
3 × 5–8 · rest 90s
- Plank position
- Bend elbows backward
- Drop hips as chest rises
Shrimp Squat Progression
3 × 5 each leg · rest 90s
- Same as shrimp squat
- Add 5s pause at bottom
- Drive up explosively
Pec Deck
3 × 10–12 · rest 60s
- Adjust seat so handles mid-chest
- Squeeze handles together
- Slow return
Seated Cable Row
3 × 10–12 · rest 60s
- Chest tall
- Pull handle to belly
- Squeeze shoulder blades
Machine Shoulder Press
3 × 10–12 · rest 60s
- Adjust seat so handles at shoulder level
- Press up
- No lockout jerk
Tricep Pushdown
3 × 10–12 · rest 60s
- Elbows pinned to sides
- Press down to full extension
- Slow return
Cool-Down Stretch
1 × 10 min · rest —
- Hold each stretch 30s
- Focus on chest, lats, quads
- Breathe
Z-Press
4 × 6–8 · rest 120s
- Seated on floor, legs straight
- Press bar overhead
- No back support
Deficit Deadlift
4 × 4–5 · rest 150s
- Stand on 1-3 inch platform
- Increased ROM
- Reset each rep
Sotts Press
4 × 4–6 · rest 150s
- Start at shoulders
- Press in arc around face
- Lock out overhead