Exercise Library
CORE EXERCISES
Abdominal Crunch
Body Part: Rectus Abdominis, Obliques
Equipment: None
Difficulty: Moderate
Forearm Plank One Arm One Leg
Body Part: Shoulders, Core
Equipment: None
Difficulty: Advances
Forearm Side Plank
Body Part: Shoulder, Core, Glute Medius
Equipment: None
Difficulty: Moderate
Knee Plank Roll Out
Body Part: Core, Shoulders
Equipment: Stability Ball
Difficulty: Easy
Oblique Crunch V1
Body Part: Obliques
Equipment: Roman Chair (Hyperextension Machine)
Difficulty: Easy
Oblique Crunch V2
Body Part: Obliques
Equipment: Dumbbell
Difficulty: Easy
Pallof Walkout
Body Part: Core
Equipment: Cable Machine/Band
Difficulty: Easy
Reverse Crunch
Body Part: Core, Hip Flexors
Equipment: Ankle Weight
Difficulty: Moderate
Reverse Crunch
Body Part: Core, Hip Flexors
Equipment: Bench
Difficulty: Easy
Side Crunch Supine
Body Part: Obliques, Quadratus Lumborum
Equipment: None
Difficulty: Easy
Side Plank
Body Part: Core, Glute Medius
Equipment: None
Difficulty: Easy
Side Plank Star V1
Body Part: Shoulder, Core, Glute Medius
Equipment: None
Difficulty: Moderate
Side Plank Star V2
Body Part: Shoulder, Core, Glute Medius
Equipment: None
Difficulty: Moderate
Side Plank Star V3
Body Part: Shoulder, Core, Glute Medius
Equipment: None
Difficulty: Advanced
Stir The Pot
Body Part: Core, Shoulders
Equipment: Stability Ball
Difficulty: Easy
Straight Leg Sit Up
Body Part: Core, Hip Flexors
Equipment: None
Difficulty: Easy
V-Up Tuck
Body Part: Core, Hip Flexors
Equipment: None
Difficulty: Moderate
V-Up Tuck
Body Part: Core, Hip Flexors, Obliques
Equipment: None
Difficulty: Moderate
FULL BODY EXERCISES
Back Extension (Horizontal)
Body Part: Trunk Extensors, Glutes, Hamstrings
Equipment: Roman Chair (Hyperextension Machine), Dumbbell
Difficulty: Moderate
Back Extension (Inclined) V1
Body Part: Trunk Extensors, Glutes, Hamstrings
Equipment: Roman Chair (Hyperextension Machine), Dumbbell
Difficulty: Moderate
Bird Dog Row
Body Part: Rhomboids, Glutes Hamstrings, Trunk Stabilizers
Equipment: Dumbbell, Bench
Difficulty: Advanced
Bird Dog Weighted
Body Part: Lower Trap, Glutes Hamstrings, Trunk Stabilizers
Equipment: Dumbbell, Ankle Weight
Difficulty: Moderate
Copenhagen
Body Part: Adductors, Obliques, Deltoid
Equipment: Bench
Difficulty: Moderate
Dead Bug Variation V1
Body Part: Lats, Core, Hip Flexors
Equipment: Dumbbell, Band
Difficulty: Advanced
Dead Bug Variation V2
Body Part: Lats, Core, Hip Flexors
Equipment: Band
Difficulty: Advanced
Dead Bug Variation V3
Body Part: Lats, Core, Hip Flexors
Equipment: Dumbbell
Difficulty: Advanced
Deadlift V1
Body Part: Hands, Erector Spinae, Glutes, Hamstrings, Quads
Equipment: Band
Difficulty: Moderate
Deadlift V2
Body Part: Hands, Erector Spinae, Glutes, Hamstrings, Quads
Equipment: Barbell
Difficulty: Moderate
Downward Dog Ankle Taps
Body Part: Shoulders, Core
Equipment: None
Difficulty: Easy
Farmer Carry
Body Part: Too many to list!
Equipment: Dumbbells
Difficulty: Moderate
Front Squat
Body Part: Shoulders, Erector Spinae, Glutes, Hamstrings, Quads
Equipment: Barbell
Difficulty: Moderate
Goblet Squat
Body Part: Shoulders, Erector Spinae, Glutes, Hamstrings, Quads
Equipment: Dumbbelll
Difficulty: Moderate
Goblet Squat
Body Part: Shoulders, Erector Spinae, Glutes, Hamstrings, Quads
Equipment: Dumbbell, Plate
Difficulty: Moderate
Good Mornings
Body Part: Erector Spinae, Glutes, Hamstrings
Equipment: Bar
Difficulty: Easy
Hip Hiker
Body Part: Glute Medius, Quadratus Lumborum, Hand
Equipment: Dumbbell, Step
Difficulty: Moderate
Jefferson Curl
Body Part: Erector Spinae, Glutes, Hamstrings
Equipment: Dumbbell
Difficulty: Easy
Kettlebell Swing
Body Part: Hands, Shoulders, Erector Spinae, Glutes, Hamstrings
Equipment: Kettlebell
Difficulty: Moderate
Knee Tuck Twist
Body Part: Hands, Core, Hip Flexors
Equipment: Hanging Bar
Difficulty: Moderate
Mountain Climbers V1
Body Part: Shoulders, Core, Hip Flexors
Equipment: Band
Difficulty: Moderate
Mountain Climbers V2
Body Part: Shoulders, Core, Hip Flexors
Equipment: Slider Disk
Difficulty: Moderate
Pallof Press RDL V1
Body Part: Core, Glutes, Hamstrings, Quads
Equipment: Band
Difficulty: Moderate
Pallof Press RDL V2
Body Part: Core, Glutes, Hamstrings, Quads
Equipment: Band
Difficulty: Easy
Squat To Shoulder Press
Body Part: Quads, Glutes, Hamstrings, Deltdoids, Triceps
Equipment: Dumbbell
Difficulty: Moderate
LOWER BODY EXERCISES
4-Way Slider
Body Part: Quads, Glutes, Hamstrings
Equipment: Slider Disk
Difficulty: Moderate
Adduction Raise Side-Lying
Body Part: Adductors
Equipment: Ankle Weight
Difficulty: Easy
Anterior Tibialis Raise V1
Body Part: Antierior Tibialis
Equipment: Band
Difficulty: Easy
Anterior Tibialis Raise V2
Body Part: Antierior Tibialis
Equipment: Tibialis Machine
Difficulty: Moderate
Anterior Tibialis Raise V3
Body Part: Antierior Tibialis
Equipment: None
Difficulty: Easy
Back Extension (Inclined) V2
Body Part: Glutes, Hamstrings
Equipment: Roman Chair (Hyperextension Machine)
Difficulty: Moderate
Back Extension (Inclined) V3
Body Part: Glutes, Hamstrings
Equipment: Roman Chair (Hyperextension Machine), Dumbbell
Difficulty: Advanced
Back Squat to Bench
Body Part: Quads, Glutes, Hamstrings
Equipment: Barbell, Bench
Difficulty: Moderate
Box Step Up V1
Body Part: Quads*, Glutes, Hamstrings
Equipment: Dumbbells, Box
Difficulty: Moderate
Box Step Up V2
Body Part: Quads, Glutes*, Hamstrings
Equipment: Dumbbells, Box
Difficulty: Moderate
Butt Buster
Body Part: Glutes
Equipment: Band
Difficulty: Easy
Calf Raises Single Leg
Body Part: Gastroc, Soleus
Equipment: Step/Stair
Difficulty: Moderate
Cossack Squat
Body Part: Quads, Glutes, Hamstrings
Equipment: Dumbbell
Difficulty: Easy
Curtsy Lunge
Body Part: Quads, Glutes, Hamstrings
Equipment: Dumbbell, Slider Disk
Difficulty: Moderate
Fire Hydrant
Body Part: Shoulders, Core, Hip External Rotators
Equipment: Ankle Weight, Band
Difficulty: Advanced
Glute Bridge Abduction
Body Part: Glutes, Hip External Rotators
Equipment: Band, Dumbbell
Difficulty: Moderate
Glute Bridge Adduction
Body Part: Glutes, Adductors, Hip Internal Rotators
Equipment: Ball, Dumbbell
Difficulty: Moderate
Glute Bridge Single Leg V1
Body Part: Glutes
Equipment: Dumbbell, Step
Difficulty: Advanced
Glute Bridge Single Leg V2
Body Part: Glutes
Equipment: Dumbbell
Difficulty: Moderate
Hamstring Bridge Sliders
Body Part: Hamstrings
Equipment: Slider Disk, Dumbbell
Difficulty: Moderate
Hamstring Bridge Sliders
Body Part: Hamstrings
Equipment: Slider Disk
Difficulty: Easy
Hamstring Bridge Sliders Single Leg
Body Part: Hamstrings
Equipment: Slider Disk
Difficulty: Moderate
Hamstring Bridge V1
Body Part: Hamstrings
Equipment: None
Difficulty: Easy
Hamstring Bridge V2
Body Part: Hamstrings
Equipment: Bench
Difficulty: Moderate
Hamstring Bridge V3
Body Part: Hamstrings
Equipment: Dumbbell
Difficulty: Moderate
Hamstring Bridge V4
Body Part: Hamstrings
Equipment: Bench, Dumbbell
Difficulty: Advanced
Hamstring Bridge V5
Body Part: Hamstrings
Equipment: None
Difficulty: Advanced
Hamstring Curl Single Leg
Body Part: Hamstrings
Equipment: Stability Ball
Difficulty: Advanced
Hamstring Curl V1
Body Part: Hamstrings
Equipment: Dumbbell
Difficulty: Easy
Hamstring Curl V2
Body Part: Hamstrings
Equipment: Ankle Weight
Difficulty: Easy
Hip Abduction Toes Up
Body Part: Core, Glute Medius
Equipment: Band
Difficulty: Easy
Hip Internal Rotation
Body Part: Hip Internal Rotators
Equipment: Band
Difficulty: Easy
Knee Drives V1
Body Part: Hip Flexors (Iliopsoas, Rectus Femoris)
Equipment: Ankle Weight
Difficulty: Moderate
Knee Drives V2
Body Part: Hip Flexors (Iliopsoas, Rectus Femoris)
Equipment: Band
Difficulty: Easy
Knee Extension V1
Body Part: Quads
Equipment: Ankle Weight, Bench
Difficulty: Easy
Knee Extension V2
Body Part: Quads, Tibialis Anterior
Equipment: Kettlebell
Difficulty: Moderate
Knee Tucks
Body Part: Hip Flexors (Iliopsoas, Rectus Femoris)
Equipment: Captain's Chair
Difficulty: Moderate
Lateral Lunge With Slider
Body Part: Adductors, Quads, Glutes, Hamstrings
Equipment: Slider Disk, Band
Difficulty: Moderate
Lateral Step-Down
Body Part: Quads, Glutes, Hamstrings
Equipment: Box, Dumbbell
Difficulty: Moderate
Marching In Place
Body Part: Hip Flexors (Iliopsoas, Rectus Femoris)
Equipment: Ankle Weights
Difficulty: Moderate
Nordic Curl Roll Out
Body Part: Glutes, Hamstrings, Erector Spinae
Equipment: Stability Ball, Dumbbells, Knee Pad
Difficulty: Moderate
Nordic Curl V1
Body Part: Glutes, Hamstrings, Erector Spinae
Equipment: Barbell, Dumbbells, Knee Pad, Bench
Difficulty: Moderate
Nordic Curl V2
Body Part: Glutes, Hamstrings, Erector Spinae
Equipment: Barbell, Dumbbells, Knee Pad
Difficulty: Advanced
Nordic Curl V3
Body Part: Glutes, Hamstrings, Erector Spinae
Equipment: Nordic Curl Machine, Box
Difficulty: Moderate
Nordic Curl V4
Body Part: Glutes, Hamstrings, Erector Spinae
Equipment: Nordic Curl Machine
Difficulty: Advanced
Oblique Leg Lift
Body Part: Obliques, Glute Medius
Equipment: Ankle Weight
Difficulty: Moderate
Posterior Tibialis Pull
Body Part: Posterior Tibialis
Equipment: Band
Difficulty: Easy
Posterior Tibialis Towel Swipes
Body Part: Posterior Tibialis
Equipment: Towel
Difficulty: Easy
Reverse Nordic Curl
Body Part: Quads
Equipment: Knee Pad
Difficulty: Moderate
Romanian Deadlift (RDL) Single Leg V1
Body Part: Glutes, Hamstrings
Equipment: Bar/Barbell
Difficulty: Moderate
Romanian Deadlift (RDL) Single Leg V2
Body Part: Glutes, Hamstrings
Equipment: Dumbbell
Difficulty: Moderate
Skater Squat
Body Part: Quads, Glutes, Hamstrings
Equipment: None
Difficulty: Moderate
Slant Board Step Down V1
Body Part: Quads, Hip External Rotors
Equipment: Band, Slant Board
Difficulty: Moderate
Slant Board Step Down V2
Body Part: Quads, Hip Internal Rotors
Equipment: Band, Slant Board
Difficulty: Moderate
Slant Board Step Down V3
Body Part: Quads
Equipment: Band, Slant Board, Dumbbell
Difficulty: Advanced
Slant Board Step Down V4
Body Part: Quads
Equipment: Band, Slant Board
Difficulty: Moderate
Spanish Squat V1
Body Part: Quads
Equipment: Bands
Difficulty: Easy
Spanish Squat V2
Body Part: Quads
Equipment: Band, Ball
Difficulty: Easy
Split Squat Forward Lean V1
Body Part: Quads, Glutes, Hamstrings
Equipment: Dumbbells
Difficulty: Moderate
Split Squat Forward Lean V2
Body Part: Quads, Glutes, Hamstrings
Equipment: Dumbbells
Difficulty: Advanced
Straight Leg Lift
Body Part: Hip Flexors, Quads
Equipment: Ankle Weight
Difficulty: Easy
Straight Leg Raise
Body Part: Hip Flexors, Quads
Equipment: Ankle Weight
Difficulty: Moderate
Sumo Back Squat
Body Part: Quads, Glutes, Hamstrings, Adductors
Equipment: Barbell
Difficulty: Moderate
Thruster
Body Part: Glutes, Hamstrings
Equipment: Bosu, Dumbbell
Difficulty: Moderate
Thruster
Body Part: Glutes, Hamstrings
Equipment: Bench, Dumbbell
Difficulty: Moderate
Walking Lunges
Body Part: Quads, Glutes*, Hamstrings
Equipment: Dumbbells
Difficulty: Moderate
Walking Lunges
Body Part: Quads*, Glutes, Hamstrings
Equipment: Dumbbells
Difficulty: Moderate
UPPER BODY EXERCISES
Back Extension Y
Body Part: Trunk Extensors, Lower Traps
Equipment: None
Difficulty: Easy
Lat Pull
Body Part: Lats
Equipment: Band/Cable Machine
Difficulty: Easy
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