Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
The Speed Band Overhead Triceps Extension trains rapid elbow extension against increasing band resistance. The triceps straighten the arms while the shoulders stabilize the ov...
Read exercise guideThe Speed Box Squat uses a controlled descent to a box followed by an intentionally fast stand. In this version, bands increase resistance as the bar rises. The quadriceps, gl...
Read exercise guideSpeed Squats use a manageable barbell load and an intentionally fast concentric phase. The quadriceps are the primary focus, with the glutes, hamstrings, calves, and lower bac...
Read exercise guideThe Spell Caster moves two dumbbells from one side of the body to the other with the arms extended. The abdominals control trunk rotation while the shoulders and glutes stabil...
Read exercise guideThe Spider Crawl described here alternates a knee toward the same-side elbow from a low push-up position. The abdominals stabilize the trunk while the chest, shoulders, and tr...
Read exercise guideThe Spider Curl places the torso against the angled side of a preacher bench while the arms hang downward. The biceps bend the elbows while the supported body position limits...
Read exercise guideThe Spinal Stretch combines seated torso rotation with a slight forward lean. The middle back is the primary area, while the lats, traps, lower back, and neck may also be invo...
Read exercise guideSpinning is indoor cycling performed on a stationary bike with adjustable resistance. The quadriceps provide much of the pedaling effort, while the glutes, hamstrings, and cal...
Read exercise guideThe Split Clean moves the bar from the floor to the shoulders and receives it with one foot forward and the other behind. The quadriceps are listed as primary, with the hips,...
Read exercise guideThe Split Jerk drives a barbell from the shoulders to an overhead lockout while the feet move into a split stance. The quadriceps, glutes, hamstrings, shoulders, and triceps p...
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