Exercise library
Browse by muscle group, search by exercise name or movement, or explore the full library. Every guide covers the movement, muscles targeted, and setup cues to know before adding it to your routine.
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Published guides
The Calf-Machine Shoulder Shrug uses the shoulder pads of a standing calf machine to load the traps. Instead of raising the heels, the lifter keeps the legs still and elevates...
Read exercise guideCalves SMR uses a foam roller to apply pressure along the back of the lower leg. The hands support the body while the calf moves slowly over the roller. Crossing the opposite...
Read exercise guideThe Car Deadlift is a strongman event performed with a lever-style frame loaded by a vehicle or other heavy objects. Most versions use neutral handles beside the body, althoug...
Read exercise guideCar Drivers are performed by holding a weight plate at arm's length and rotating it like a steering wheel. The shoulders maintain the extended arm position while the forearms...
Read exercise guideThe Carioca Quick Step is a lateral footwork drill that combines a crossover step with a knee drive. The adductors, abductors, glutes, calves, hamstrings, quadriceps, and abdo...
Read exercise guideThe Cat Stretch is a bodyweight mobility exercise performed on the hands and knees. The spine gradually rounds as the abdomen draws inward and the head lowers. The movement ma...
Read exercise guideThe Catch and Overhead Throw is a medicine-ball drill performed toward a wall or partner. The ball begins behind or above the head and is thrown forward using the lats, should...
Read exercise guideThe Chain Handle Extension is a lying triceps exercise performed with two independent handles attached to chains. As the arms straighten, more chain rises from the floor and t...
Read exercise guideThe Chain Press is a flat-bench pressing variation performed with independent handles attached to chains. More chain rests on the floor at the bottom, and the resistance incre...
Read exercise guideThe Chair Leg Extended Stretch is a seated mobility movement for the hamstrings and inner thighs. One leg straightens in front of the body and then moves outward before return...
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