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all fours squad stretch
The all fours squad stretch is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the hamstrings and glutes. It is performed on all fours, extending one leg back and lowering the hips to stretch the quads.
ankle circles
Ankle circles are a bodyweight exercise that targets the calves and ankle stabilizers. This movement involves rotating the ankle in a circular motion while seated, helping to improve mobility and flexibility in the ankle joint.
archer pull up
The archer pull up is a challenging bodyweight exercise that targets the lats and requires significant strength, coordination, and control. It involves pulling up with one arm while the other remains straight, alternating sides with each repetition.
archer push up
The archer push up is a challenging bodyweight exercise that targets the pectorals and also works the triceps, shoulders, and core. It involves performing a push-up while extending one arm out to the side, increasing the load on the working arm and requiring significant strength, balance, and coordination.
arms apart circular toe touch (male)
The arms apart circular toe touch is a bodyweight exercise that targets the glutes, hamstrings, quadriceps, and calves. It involves bending forward at the waist to touch your toes with one hand while lifting the opposite leg behind you, alternating sides to challenge balance and flexibility.
arm slingers hanging bent knee legs
The arm slingers hanging bent knee legs exercise targets the abdominal muscles by requiring you to hang from a pull-up bar and lift your knees towards your chest. This movement also engages the shoulders and back for stabilization.
arm slingers hanging straight legs
The arm slingers hanging straight legs exercise involves hanging from a pull-up bar and lifting your straight legs up in front of you, targeting the abdominal muscles while also engaging the shoulders and back.
arms overhead full sit-up (male)
The arms overhead full sit-up is a bodyweight abdominal exercise where you lie on your back with arms extended overhead and perform a full sit-up, engaging the abs, hip flexors, and lower back.
assisted lying calves stretch
The assisted lying calves stretch is a flexibility exercise targeting the calves, performed lying on your back and using your hands or a towel to gently pull your toes toward your body.
assisted lying glutes stretch
The assisted lying glutes stretch is a flexibility exercise targeting the gluteal muscles. It is performed lying on your back, crossing one ankle over the opposite thigh, and gently pulling the thigh towards your chest to stretch the glutes and hamstrings.
assisted lying gluteus and piriformis stretch
The assisted lying gluteus and piriformis stretch is a flexibility exercise targeting the glutes and piriformis muscles. It is performed lying on your back, crossing one ankle over the opposite thigh, and gently pulling the thigh towards your chest to stretch the glutes and piriformis.
assisted prone lying quads stretch
The assisted prone lying quads stretch is a flexibility exercise targeting the quadriceps, performed by lying face down and using your hand to gently pull your foot towards your glutes, stretching the front of the thigh.
assisted prone rectus femoris stretch
The assisted prone rectus femoris stretch is a flexibility exercise that targets the abdominal area and quadriceps. It is performed lying face down, bending one knee, and pulling the foot towards the glutes to stretch the front of the thigh.
assisted seated pectoralis major stretch with stability ball
The assisted seated pectoralis major stretch with a stability ball is a stretching exercise that targets the chest muscles, specifically the pectorals, and also involves the shoulders and triceps. It is performed while seated on a stability ball, using the ball to assist in deepening the stretch.
assisted side lying adductor stretch
The assisted side lying adductor stretch is a flexibility exercise targeting the inner thigh muscles (adductors), performed while lying on your side and using a bench or step for assistance.
assisted sit-up
The assisted sit-up is a core exercise that targets the abdominal muscles with support, making it easier to perform than a standard sit-up. Assistance can come from a bench, partner, or anchored feet, reducing the strength and coordination required.
assisted standing chin-up
The assisted standing chin-up is a machine-based exercise that helps users perform chin-ups with added support, making it easier to build strength in the lats, biceps, and forearms. The leverage machine reduces the amount of body weight lifted, allowing for proper form and gradual progression.
assisted standing pull-up
The assisted standing pull-up is a machine-based exercise targeting the latissimus dorsi (lats) with assistance to help perform the pull-up movement. It is suitable for those building strength to perform unassisted pull-ups.
assisted wide-grip chest dip (kneeling)
The assisted wide-grip chest dip (kneeling) is a machine-based exercise targeting the pectorals, with secondary emphasis on the triceps and shoulders. The assistance from the machine makes it accessible for those who may not yet have the strength for unassisted dips.
astride jumps (male)
Astride jumps (male) are a plyometric cardio exercise that involves jumping explosively from a squat position, spreading the legs and arms in the air, and landing softly. This movement targets the cardiovascular system while also engaging the quadriceps, hamstrings, and calves.
back and forth step
A dynamic bodyweight exercise that alternates stepping forward and backward, targeting the cardiovascular system and lower body muscles.
back extension on exercise ball
The back extension on an exercise ball is a bodyweight exercise that targets the spinal erectors and helps strengthen the lower back. It also engages the glutes and hamstrings as secondary muscles. The use of a stability ball requires core engagement and balance, making it more challenging than a standard floor back extension.
back lever
The back lever is a challenging bodyweight exercise performed on a pull-up bar, requiring significant strength, balance, and body control. It targets the upper back and also engages the biceps, forearms, and core.
back pec stretch
The back pec stretch is a bodyweight exercise designed to stretch the lats, shoulders, and chest. It involves crossing the arms, interlocking the fingers, and raising the arms to feel a stretch across the upper back and chest.