Published guides
Dumbbell Thrusters combine a front-loaded squat with an overhead press. The quadriceps and glutes drive the body upward while the shoulders and triceps finish the dumbbells ov...
Read exercise guideThe Elevated Back Lunge is a barbell reverse lunge performed while standing on a short platform. Stepping to the floor increases the available downward range compared with beg...
Read exercise guideThe Elliptical Trainer provides low-impact cardiovascular exercise through a continuous oval pedal path. The quadriceps, glutes, hamstrings, and calves help drive the pedals w...
Read exercise guideFast Skipping is a plyometric running drill built around a rapid step-hop pattern. The quadriceps, calves, glutes, hamstrings, and hip muscles work together to produce quick c...
Read exercise guideThe Frankenstein Squat is a front-squat drill performed with both arms extended straight ahead. The bar rests on the shoulder shelf without being held by the hands. This makes...
Read exercise guideThe Freehand Jump Squat is a bodyweight plyometric movement even though its source category is strength. The quadriceps, glutes, hamstrings, and calves produce a vertical jump...
Read exercise guideFrog Hops are forward plyometric jumps performed from a squat. Despite being categorized as stretching in the source, the movement is explosive and trains the quadriceps, glut...
Read exercise guideThe Front Barbell Squat places the bar across the front shoulders using a crossed-arm grip. The quadriceps provide the main effort while the glutes, hamstrings, calves, and tr...
Read exercise guideThe Front Barbell Squat to a Bench adds a consistent depth reference to a cross-arm front squat. The quadriceps remain the primary focus while the glutes, hamstrings, and calv...
Read exercise guideFront Cone Hops are repeated two-foot jumps over a row of low barriers. The quadriceps, glutes, hamstrings, calves, and hip muscles produce and absorb each jump. The athlete r...
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