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 Straight-Arm Pulldown is a cable exercise that trains the lats without turning the movement into a conventional row or pulldown. The arms travel from an elevated position...
Read exercise guideThe Stride Jump Crossover is a lateral plyometric drill performed with one foot starting on a box. The quadriceps drive the upward effort, while the abductors, adductors, calv...
Read exercise guideThe Sumo Deadlift uses a wide stance with the hands positioned inside the legs. The hamstrings are listed as the primary muscle group, while the adductors, glutes, quadriceps,...
Read exercise guideThe Sumo Deadlift with Bands adds accommodating resistance to the wide-stance deadlift. Band tension increases as the bar rises, while the hamstrings, adductors, glutes, quadr...
Read exercise guideThe Sumo Deadlift with Chains uses a wide stance while chain links gradually lift from the floor as the bar rises. This increases the effective resistance through the range wh...
Read exercise guideThe Superman is a prone bodyweight drill that lifts the arms, chest, and legs slightly from the floor. The lower back is listed as the primary area, while the glutes and hamst...
Read exercise guideThe Supine Chest Throw is an explosive medicine-ball press performed while lying face up. The triceps are listed as the primary muscle group, while the chest and shoulders hel...
Read exercise guideThe Supine One-Arm Overhead Throw combines a rapid trunk flexion with a one-arm medicine-ball release. The abdominals drive the sit-up, while the chest, lats, and shoulders co...
Read exercise guideThe Supine Two-Arm Overhead Throw combines a forceful sit-up with a forward medicine-ball release. The abdominals provide the primary trunk movement, while the chest, lats, an...
Read exercise guideThe Suspended Fallout is an advanced abdominal exercise performed while leaning into suspension straps. As the arms travel overhead, the abdominals resist the torso and pelvis...
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