Filter Exercises
180° Balance Board: Frontal Plane
Front-to-Back Rocker Board
Strengthens: Hips, Knees, Ankles, Mind
Stabilizes: Hamstrings, Calves
⚠ Front-to-Back One-Leg Rocker Board
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
⚠ Walk the Board
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
180° Balance Board: Sagittal Plane
Side-to-Side Rocker Board
Strengthens: Hips, Knees, Ankles, Mind
Stabilizes: Hamstrings, Calves
⚠ Side-to-Side One-Leg Rocker Board
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
360° Balance Board
Seated Wobble Board
Strengthens: Hips, Knees, Ankles, Mind
Stabilizes: Hamstrings, Calves
Seated One-Leg Wobble Board
Strengthens: Hips, Knees, Ankles, Mind
Stabilizes: Hamstrings, Calves
⚠ Wobble Board
Strengthens: Hips, Knees, Ankles, Mind
Stabilizes: Hamstrings, Calves
⚠ One-Leg Wobble Board
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
90/90 Get Ups/Downs
90/90 Hip Lifts
90/90 Front Leg Lift
Strengthens: Hip Flexors, Hip Adductors
Stretches: Hip Adductors, Hips, Glute Med/Min
90/90 Front/Back Leg Lift
Strengthens: Hip Flexors, Hip Adductors, Glute Med/Min
Stretches: Hip Adductors, Hips, Glute Med/Min
90/90 Hip Stretches
Active Hangs
Pronated Grip Active Hang
Strengthens: Forearms, Traps
Stabilizes: Lats, Rotator Cuffs, Rhomboids, Serratus Anterior
Stretches: Lats, Spinal Erectors, Shoulders
Supinated Grip Active Hang
Strengthens: Forearms, Traps
Stabilizes: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior
Stretches: Lats, Spinal Erectors, Shoulders
Acupressure
Affirmations
Agility Ladder Drills
Agility Ladder Drills
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Ankle Mobilization
Arch Hangs
Pronated Grip Arch Hang
Strengthens: Forearms, Traps
Stabilizes: Lats, Rotator Cuffs, Rhomboids, Serratus Anterior
Stretches: Lats, Spinal Erectors, Shoulders
Supinated Grip Arch Hang
Strengthens: Forearms, Traps
Stabilizes: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior
Stretches: Lats, Spinal Erectors, Shoulders
Archer Stretch
Arm Bar
Arm Bar
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders
Stabilizes: Lateral Delt, Rear Delt
Stretches: Pecs, Shoulders
Arm Circles
Arm Wall Slides
Arm Wall Slides
Strengthens: Serratus Anterior, Shoulders
Stretches: Rotator Cuffs, Rhomboids, Shoulders, Traps
Arnold Presses
⚠ Arnold Press
- Incline Bench
Strengthens: Front Delt, Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Rear Delt, Traps
⚠ One-Arm Arnold Press
- Incline Bench
Strengthens: Front Delt, Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Rear Delt, Traps
Baby Crow Stretch
Back Extensions
⚠ Back Hyperextensions
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Abs, Spinal Erectors, Hips
Back Planks
Back Squats
Back Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Balancing Table Stretch
Banana Stretch
Banded 3-Pt Toe Taps
Banded Deep Squats
Banded Deep Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves, Glute Med/Min
Banded Overhead Reaches
Banded Overhead Reach
Strengthens: Rotator Cuffs, Rhomboids, Serratus Anterior, Shoulders, Traps
Stabilizes: Pecs, Lats
Banded Squats
Banded Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves, Glute Med/Min
Bear Crawl
Beast + Loaded Beast
Beast to Loaded Beast
Stretches: Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max, Traps
Beast Pushups
Beast Pushups
Strengthens: Pecs, Triceps, Front Delt
Stretches: Quads, Rotator Cuffs, Rhomboids, Core
Bent Over Rows
Dumbbell Rows
- Flat Bench
- Incline Bench
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
⚠ Bent Over Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Bicep Curls
Bicep Curl
Strengthens: Biceps, Elbows
Stabilizes: Forearms
Bird Dogs
Thoracic Skills - Thoracic Dissociation
Bird of Paradise
Bird Watching
Visual Skills - Eye Movement Control
BJJ Quad Stretch
Boat Stretch
Body Saw
Bodyweight Lunges
Bodyweight Reverse Lunges
Assisted Reverse Lunge
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Calves, Hip Flexors, Hip Adductors
Reverse Lunge
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Calves, Hip Flexors, Hip Adductors
Bodyweight Squats
Assisted Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Front Staggered Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Assisted One-Leg Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
One-Leg Box Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
One-Leg Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Bottom Up Holds
Bottom Up Holds
Strengthens: Spinal Erectors, Forearms
Stabilizes: Abs, Biceps, Obliques, Lats, Rhomboids, Traps
Bounds
Bow Stretches
Box Breathing
Box Jumps
⚠ Box Jumps
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Calves, Hip Flexors, Hip Adductors, Core
Boxer Shuffle
Bridges
Wall Bridges
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
Yoga Bridge
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors
Stretches: Abs, Serratus Anterior
Incline Bridges
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
Head Bridges
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
Full Bridges
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
Wheel Bridges
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
Wheel Stretch
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
One-Leg Wheel Stretch
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Stretches: Abs, Serratus Anterior
Burpees
Butt Kicks
Butterfly Stretches
Calf Pedals
Calf Raises (Bent-Knee)
Calf Raises (Straight-Leg)
Calf Raises (Straight-Leg) + Big Toe Extension
⚠ Straight-Leg Calf Raises w/ Big Toe Extension
Strengthens: Calves, Ankles, Toes
Stabilizes: Tibialis Anterior
Stretches: Ankles, Toes
⚠ One-Leg Straight-Leg Calf Raises w/ Big Toe Extension
Strengthens: Calves, Ankles, Toes
Stabilizes: Tibialis Anterior
Stretches: Ankles, Toes
Calf Smash
Camel Stretches
One-Arm Camel Stretch
Stabilizes: Core
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior, Front Delt
⚠ Full Camel Stretch
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior, Front Delt
⚠ Bound Camel Stretch
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior, Front Delt
Camel Stretches w/ Eagle Arms
Camel Stretch w/ Eagle Arms
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior, Rear Delt
Cat Pulling its Tail Stretch
Cat/Cow Stretches
Thoracic Skills - Thoracic Flexion, Thoracic Extension, Thoracic Dissociation
Seated Cat/Cow Stretch
Strengthens: Spinal Erectors
Stabilizes: Abs, Obliques
Stretches: Pecs, Lats, Rhomboids, Shoulders, Traps, Core
Sumo Cat/Cow
Strengthens: Spinal Erectors
Stabilizes: Abs, Obliques
Stretches: Pecs, Lats, Rhomboids, Shoulders, Traps, Core
Cat/Cow Stretch
Strengthens: Spinal Erectors
Stabilizes: Abs, Obliques
Stretches: Pecs, Lats, Rhomboids, Shoulders, Traps, Core
Chair Stretch
Chest Presses
Neutral-Grip Chest Press
- Flat Bench
Strengthens: Triceps, Front Delt
Stabilizes: Biceps, Pecs, Forearms
⚠ Reverse-Grip Chest Press
Strengthens: Pecs, Triceps
Stabilizes: Biceps, Forearms, Front Delt
⚠ Wide-Grip Chest Press
- Flat Bench
Strengthens: Pecs
Stabilizes: Biceps, Triceps, Forearms, Front Delt
Chest Throw
Supine Chest Throw
Strengthens: Pecs
Stabilizes: Triceps, Front Delt, Core
Child's Stretch
Wide-Knee Child's Stretch
Stretches: Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max, Traps
Child's Stretch w/ Sidebend
Stretches: Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max, Traps
Child's Stretch w/ Sidebend and Rotation
Stretches: Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max, Traps
Chin Stands
Chinups
Jackknife Chinups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Stretches: Elbows, Shoulders
Assisted Chinups
- Pullup Bar | Gymnastic Rings
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Stretches: Elbows, Shoulders
Chinup Negatives
Strengthens: Biceps, Lats, Forearms
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Chinups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Stretches: Elbows, Shoulders
Clamshells
Clamshells w/ Feet Elevated
Strengthens: Glute Med/Min, IT Band
Stabilizes: Hip Flexors, Hip Adductors
Clutch Flags
The Grip
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Single-Leg Diagonal Flag
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Bent-Knee Diagonal Flag
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Full Diagonal Flag
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Tuck Clutch Flag
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Single-Leg Clutch Flag
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Bent-Knee Clutch Flag
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Clutch Flags
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Stabilizes: Rhomboids, Serratus Anterior, Glute Med/Min, Delts, Traps
Cobra Stretches
Commando Pullups
Assisted Commando Pullups
- Pullup Bar | Gymnastic Rings
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Commando Pullups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Compass Stretch
Control Balance
⚠ Assisted Control Balance
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hips, Glute Max
⚠ Control Balance
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hips, Glute Max
⚠ Advanced Control Balance
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hip Flexors, Hips, Glute Max
Core Brace
Cossack Squats
Assisted Cossack Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Hip Adductors, Hips, Knees
Heel-Elevated Cossack Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Hip Adductors, Hips, Knees
Cossack Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Hip Adductors, Hips, Knees
Low Cossack Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Hip Adductors, Hips, Knees
Cow Face Arms Stretch
Cow Face Legs Stretch
Cow Face Stretch
Cow Face Stretch w/ Eagle Arms
Crab March
Crab Pumps
Crab Reach
Crab Walks
Cradle Stretch
Crane Stretch
Crane Stretch
Strengthens: Core
Stabilizes: Abs, Pecs, Lats, Spinal Erectors, Triceps, Serratus Anterior, Delts, Traps
Crocodile
Cross-Arm Stretch
Crossover Step Ups
⚠ Crossover Step Ups
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees
Stabilizes: Calves, Hip Flexors
Crow Stretch
Curtsy Lunges
Curtsy Squats
Dancer Stretches
Dead Bugs
Dead Bugs w/ Overhead Reachs
Pullover Dead Bug
Strengthens: Pecs, Lats, Hip Flexors, Core
Stabilizes: Serratus Anterior
Dead Hangs
Pronated Grip Dead Hang
Strengthens: Forearms, Shoulders, Mind
Stretches: Biceps, Lats, Spinal Erectors, Rotator Cuffs, Serratus Anterior, Shoulders, Traps
Supinated Grip Dead Hang
Strengthens: Forearms, Shoulders, Mind
Stretches: Biceps, Lats, Spinal Erectors, Rotator Cuffs, Serratus Anterior, Shoulders, Traps
Dead-Stop Pushups
Dead-Stop Pushups
Strengthens: Pecs, Triceps, Front Delt
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Deadlift
Deadlift
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Abs, Spinal Erectors, Calves, Hip Adductors, Rhomboids, Traps
Deep Squats
Assisted Deep Squat Hold
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Spinal Erectors, Calves
⚠ Assisted Deep Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Spinal Erectors, Calves
Deep Squat Hold
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max, Mind
Stretches: Spinal Erectors, Calves
⚠ Deep Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Spinal Erectors, Calves
Deep Squats + Foward Fold
Deep Squats + Thoracic Rotation
Thoracic Skills - Thoracic Rotation
Deep Squat w/ Thoracic Rotation
Strengthens: Obliques, Spinal Erectors, Quads, Knees, Thoracic Spine
Stretches: Spinal Erectors, Calves
Revolved Deep Squat Hold
Strengthens: Hamstrings, Quads, Knees, Glute Max
Stretches: Obliques, Spinal Erectors, Calves
Revolved Deep Squat Hold w/ Knees Together
Strengthens: Hamstrings, Quads, Knees, Glute Max
Stretches: Obliques, Spinal Erectors, Calves
Depth Drops
⚠ Depth Drops
Strengthens: Calves, Tibialis Anterior
Stabilizes: Hamstrings, Quads, Glutes
⚠ One-Leg Depth Drops
Strengthens: Calves, Tibialis Anterior
Stabilizes: Hamstrings, Quads, Glutes
Devotional Warrior
Diagonals
Banded Diagonals
Strengthens: Rhomboids, Shoulders, Traps
Stabilizes: Rotator Cuffs, Serratus Anterior
Stretches: Shoulders
Dips
⚠ Jackknife Parallel Dips
Strengthens: Pecs, Triceps
Stabilizes: Rhomboids, Serratus Anterior, Traps
⚠ Assisted Parallel Dips
Strengthens: Pecs, Triceps
Stabilizes: Rhomboids, Serratus Anterior, Traps
⚠ Parallel Dips
Strengthens: Pecs, Triceps
Stabilizes: Rhomboids, Serratus Anterior, Traps
Dolphin
One-Leg Dolphin Stretch
Stabilizes: Glute Med/Min
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Delts
Dolphin + Plank
Forearm Plank to One-Leg Dolphin
Strengthens: Serratus Anterior, Core
Stabilizes: Glute Med/Min
Stretches: Calves, Hips, Ankles
Doorway Stretches
Dove Stretch
Downward Dog
Modified Downward Dog
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders
Stretches: Pecs, Hamstrings, Calves, Shoulders, Delts
Downward Dog
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders
Stretches: Pecs, Hamstrings, Calves, Shoulders, Delts
Single Leg Downward Dog
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Glute Max
Stretches: Pecs, Hamstrings, Calves, Shoulders, Delts
Downward Dog (Revolved)
Revolved Downward Dog
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders
Stretches: Pecs, Hamstrings, Calves, Shoulders, Delts
Downward Dog + Plank
Plank to One-Leg Downward Dog
Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Shoulders, Ankles
Downward Dog + Quad Stretch
Single Leg Downward Dog w/ Quad Stretch
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Glute Max
Stretches: Pecs, Hamstrings, Calves, Shoulders, Delts
Downward Dog + Upward Dog
Downward Dog to Upward Dog
Strengthens: Spinal Erectors, Triceps, Rhomboids, Shoulders, Ankles, Traps
Stretches: Abs, Biceps, Pecs, Hamstrings, Hip Flexors, Shoulders, Ankles
Downward Dog Alternating Toe Touches
Downward Dog Alternating Toe Touches
Strengthens: Shoulders, Core
Stretches: Hamstrings, Calves, Shoulders, Ankles
Downward Dog Knee to Elbow
One-Leg Downward Dog Knee to Elbow
Strengthens: Shoulders
Stretches: Hamstrings, Calves, Shoulders, Ankles
One-Leg Downward Dog Knee to Opposite Elbow
Strengthens: Shoulders
Stretches: Hamstrings, Calves, Shoulders, Ankles
Downward Dog to Pigeon Stretches
One-Leg Downward Dog to Pigeon
Strengthens: Shoulders
Stretches: Hamstrings, Calves, Hip Flexors, Shoulders, Hips, Ankles, Glutes
Dragonfly Hold
Baby Dragonfly Hold
Strengthens: Lats, Triceps, Wrists, Elbows, Shoulders, Hips, Traps, Core
Stabilizes: Hands
Stretches: Wrists, Elbows, Shoulders, Hips, Glutes
Dragonfly Hold
Strengthens: Lats, Triceps, Wrists, Elbows, Shoulders, Hips, Traps, Core
Stabilizes: Hands
Stretches: Wrists, Elbows, Shoulders, Hips, Glutes
Dynamic Hamstring Stretches
Walking Hamstring Stretch
Strengthens: Spinal Erectors
Stabilizes: Glute Med/Min, Feet
Stretches: Hamstrings
Eagle Arms Stretch
Eagle Legs Stretch
Eagle Stretch
Ear Pressure Stretch
Easy Stretches
Easy Stretch w/ Forward Fold
Strengthens: Quads, Glute Max
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs
Easy Stretch w/ Side Bend
Strengthens: Quads, Glute Max
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs
Eight-Angle Stretch
Eight-Limbed Stretch
Elbow Levers
Elephant Trunk Hold
Bound Elephant Trunk Stretch
Strengthens: Lats, Triceps, Traps
Stabilizes: Hands, Core
Stretches: Glute Max
Elevated Frog Pumps
Elevated Frog Pump Hold
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Elevated Frog Pumps
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Elevated Split Squats
Assisted Bulgarian Split Squats
Strengthens: Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Hamstrings, Hip Adductors
Bulgarian Split Squats
Strengthens: Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Hamstrings, Hip Adductors
Foot-Elevated Bulgarian Split Squats
Strengthens: Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Hamstrings, Hip Adductors
Eye of the Needle Stretch
Face Pulls
Face Pulls
Strengthens: Rotator Cuffs, Rhomboids, Shoulders, Traps
Stabilizes: Forearms, Serratus Anterior, Rear Delt
Fallen Star Stretches
Farmer's Carries
Two-Hand Farmer's Carry
Stabilizes: Biceps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Traps, Core
One-Hand Farmer's Carry
Strengthens: Obliques
Stabilizes: Abs, Biceps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Traps
Fast Feet
Figure 4 Stretch
Standing Figure 4 Stretch
Strengthens: Quads, Hips, Glute Max
Stabilizes: Feet
Stretches: Hips, Glutes
Firefly Hold
One-Leg Firefly Hold
Strengthens: Abs, Lats, Spinal Erectors, Traps
Stabilizes: Triceps
Stretches: Glute Max
Firelog Stretch
Fish
Floating Thunderbolt Stretches
Flower Pressing
Flutter Kicks
Flyes
Chest Fly
- Flat Bench
Strengthens: Pecs
Flying Crow Stretch
Flying Horse Stretch
Flying Horse Stretch w/ Eagle Arms
Flying Lizard Stretch
Flying Lizard Stretch
Strengthens: Hamstrings, Forearms, Glute Max, Core
Stabilizes: Core
Stretches: Hamstrings, Hip Flexors, Glute Max
Flying Splits
Foot-Elevated Lateral Squats
Assisted Foot-Elevated Lateral Squats
Strengthens: Quads, Hips, Glute Med/Min
Stabilizes: Hamstrings, Calves, Glute Max
Stretches: Hip Adductors, Hips
Foot-Elevated Lateral Squats
Strengthens: Quads, Hips, Glute Med/Min
Stabilizes: Hamstrings, Calves, Glute Max
Stretches: Hip Adductors, Hips
Forearm Balance Front Splits
Forearm Balance Side Splits
Forearm Balances
Forearm Copenhagen Planks
Forearm Copenhagen Planks + Leg Lifts
Forearm Headstand Front Splits
⚠ Forearm Headstand Front Splits
Strengthens: Core
Stabilizes: Triceps, Serratus Anterior
Stretches: Hip Adductors
Forearm Headstand Side Splits
⚠ Forearm Headstand Side Splits
Strengthens: Core
Stabilizes: Triceps, Serratus Anterior
Stretches: Hip Adductors
Forearm Headstands
Forearm Plank Thread the Needle
Forearm Planks
Forearm Planks + Arm Reach
Forearm Planks + Leg Reach
Forearm Scapular Pushups
Forearm Scapular Pushups
Strengthens: Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Hip Flexors, Rhomboids
Forearm Scorpions
Forearm Side Plank Clamshells
Forearm Side Planks
Forearm Side Plank Kickstand
Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Delt
Forearm Side Staggered Plank
Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Delt
Forearm Side Planks w/ Hip Lifts
Forearm Side Plank w/ Hip Lifts
Strengthens: Glute Med/Min, Core
Stabilizes: Hip Adductors, Lateral Delt
Forearm Side Planks w/ Torso Rotations
Forearm Side Plank w/ Torso Rotation
Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Delt
Forearm Side Star Planks
Forearm Side Star Knee Balance
Strengthens: Glute Med/Min, Core
Stabilizes: Hip Adductors, Lateral Delt
Forearm Side Plank w/ Leg Lifts
Strengthens: Hip Adductors, Glute Med/Min, Core
Stabilizes: Lateral Delt
Forearm Side Plank w/ Toe Hold
Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Delt
Frog Pump Hip Thrusts
Frog Pump Hip Thrust Hold
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Frog Pump Hip Thrusts
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Frog Pumps
Frog Pump Hold
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Frog Stretch (Bhekasana)
Frog Stretch (Mandukasana)
Front Raises
Front Raise
Strengthens: Front Delt
Stabilizes: Serratus Anterior
Front Single Leg Raises
Front Splits
Front Standing Hand to Big Toe Stretches
⚠ Standing Hand to Big Toe Stretch
Stabilizes: Glute Med/Min
Stretches: Hamstrings, Hip Flexors, Hip Adductors
⚠ Standing Foot to Head Stretch
Stabilizes: Glute Med/Min
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Gardening
Gate Stretch
Glute Bridge + Adductor Squeeze
One-Leg Glute Bridge w/ Adductor Squeeze
Strengthens: Hip Adductors, Hips, Glute Max
Stabilizes: Hamstrings, Glute Med/Min
Glute Bridge + Reach
Glute Bridge w/ Reach
Strengthens: Glute Max
Stabilizes: Hamstrings
Stretches: Obliques, Serratus Anterior
Glute Bridge March
Glute Bridges
Goblet Squats
Goblet Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Good Mornings
Gorilla Rows
⚠ Alternating Gorilla Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
⚠ Gorilla Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Granny Toss
Gravity Press
Hack Squats
Hacky-Sack
Half Moon Stretches
Half-Lotus Toe Balance Stretches
Hammer Curls
Hamstring Bridge Marches
Hamstring Bridges
Hamstring Floss
Hamstring Scoops
Hamstring Walk Outs
Hand Plank Thread the Needle
Hand Plank Thread the Needle
Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Delt
Hand Plank to Pike
Hand Plank to Pike Jumps
Hand Plank to Pike Walks
Hand Planks
Hand Planks + Arm Reach
Hand Planks + Leg Reach
Hand Reverse Planks
Hand Scapular Pushups
Hand Scapular Pushups
Strengthens: Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Hip Flexors, Rhomboids
Hand Side Planks
Hand Side Planks w/ Hip Lifts
Hand Side Plank w/ Hip Lifts
Strengthens: Glute Med/Min, Core
Stabilizes: Hip Adductors, Lateral Delt
Hand Side Star Planks
Hand Side Plank w/ Leg Lifts
Strengthens: Hip Adductors, Glute Med/Min, Core
Stabilizes: Lateral Delt
Hands Clasped Behind Back
Handstand Front Splits
Handstand Front Splits
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Triceps, Forearms, Rotator Cuffs, Rhomboids, Traps
Handstand Pushups
⚠ Wall Handstand Pushups
Strengthens: Pecs, Triceps, Serratus Anterior, Traps
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Handstand Scorpions
Handstand Side Splits
Wall Handstand Side Splits
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Triceps, Forearms, Rotator Cuffs, Rhomboids, Traps
Handstand Side Splits
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Triceps, Forearms, Rotator Cuffs, Rhomboids, Traps
Handstands
Wall Walking Handstand
Strengthens: Abs, Lats, Spinal Erectors, Serratus Anterior, Traps
Stabilizes: Triceps
Wall Handstand
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Triceps, Forearms, Rotator Cuffs, Rhomboids, Traps
Half Handstand
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Triceps, Forearms, Rotator Cuffs, Rhomboids, Traps
Handstand
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Triceps, Forearms, Rotator Cuffs, Rhomboids, Traps
Hanging Leg Raises
Hanging Knee Raises
Strengthens: Abs, Hip Flexors
Stabilizes: Obliques, Spinal Erectors, Forearms
Hanging Leg Raises
Strengthens: Abs, Hip Flexors
Stabilizes: Obliques, Spinal Erectors, Forearms
Hanging Oblique Raises
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Toe to Bars
Strengthens: Abs, Hip Flexors
Stabilizes: Obliques, Spinal Erectors, Forearms
Happy Baby Stretch
⚠ One-Leg Happy Baby Stretch
Stretches: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
⚠ Happy Baby Stretch
Stretches: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
Head-to-Knee Stretches
Heel Elevated Wall Sits
Heel Elevated Single Leg Wall Sit
Strengthens: Calves, Quads, Knees
Stabilizes: Hip Adductors, Glute Med/Min
Heel Sits
Heel Walk
Hero Fish Stretch
Hero Stretch
Heron Stretch
High Bicycle
High Knees
High Knees
Strengthens: Hamstrings, Calves, Quads, Hip Flexors, Knees, Ankles
Stretches: Knees, Ankles
High Low Planks
High Lunge
High Lunge Stretch
Strengthens: Spinal Erectors, Shoulders, Front Delt
Stretches: Pecs, Hip Flexors, Serratus Anterior, Hips
High Lunge w/ Eagle Arms
High Lunge Stretch w/ Eagle Arms
Strengthens: Spinal Erectors, Shoulders, Front Delt
Stretches: Pecs, Hip Flexors, Serratus Anterior, Shoulders, Hips
Hip Airplanes
Quadruped Hip Airplane
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Assisted Hip Airplane
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Kickstand Hip Airplane
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Hip Airplane
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Hip Hinges
⚠ Hip Hinge Cues
Strengthens: Spinal Erectors, Hamstrings, Hips, Glute Max
Stabilizes: Lats, Traps
Hip Rotations
Walking Hip Rotations
Strengthens: Hip Flexors, Glute Med/Min
Stabilizes: Feet
Stretches: Hip Adductors
Hip Shifts
Standing Offset Hip Shifts
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Hip Thrusts
Hollow Body Hold
Bent-Knee Hollow Hold w/ Arms at Side
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Quads
Hollow Hold w/ Arms at Side
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Quads
Hopscotch Jumps
Horse Stretch
Horse Stretch on Toes
Strengthens: Calves, Quads
Stabilizes: Glute Med/Min
Stretches: Hip Adductors, Hips
Horse Stretch w/ Forward Fold
Horse Stretch w/ Forward Fold
Strengthens: Quads
Stabilizes: Glute Med/Min
Stretches: Hip Adductors, Hips, Glute Max
Hula Hoop
Humble Flamingo Stretches
Hundreds
Hurdle Hops
Hurdler Stretch
Inch Worms
Inch Worms
Strengthens: Pecs, Triceps
Stretches: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids
Inch Worms + Pushup
Inch Worms w/ Pushup
Strengthens: Pecs, Triceps, Front Delt
Stabilizes: Rotator Cuffs, Rhomboids
Stretches: Spinal Erectors, Hamstrings, Glute Max
Inverted Staff Stretches
Inverted Staff Stretch
Strengthens: Spinal Erectors, Triceps
Stretches: Abs, Hip Flexors, Serratus Anterior
One-Leg Inverted Staff Stretch
Strengthens: Spinal Erectors, Triceps
Stretches: Abs, Hip Flexors, Serratus Anterior
Jackknife
JM Press
Jogging
Jump Rope
Jump Squats
Jumping Jacks
Karaoke
Kettlebell Swings
⚠ Two-Handed Kettlebell Swings
Strengthens: Hamstrings, Calves, Glute Max
Stabilizes: Lats, Spinal Erectors, Rhomboids, Traps
Kettlebell Windmill
Half-Kneeling Windmill
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders
Stabilizes: Glute Max, Lateral Delt, Rear Delt
Stretches: Pecs
Standing Windmill
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders
Stabilizes: Glute Max, Lateral Delt, Rear Delt
Stretches: Pecs, Hamstrings
King Pigeon Stretches
Knee Extensions
Knee Lift & Glute Press
Knee Tucks
Kneeling Adductor Stretch
Kneeling Hip Flexor Stretch
Knees to Chest Stretch
L-Sit
Landmine Presses
Landmine Press
Strengthens: Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Traps
One-Arm Landmine Press
Strengthens: Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Traps
Landmine Rotations
Landmine Rows
Landmine Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
Lat Pulldowns
Lat Stretches
Lateral Lunges
Assisted Lateral Lunges
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Lateral Lunges
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Lateral Lunges w/ Overhead Reachs
Lateral Lunges w/ Overhead Reach
Strengthens: Hamstrings, Quads, Hip Adductors, Shoulders, Hips, Knees, Glute Med/Min
Stretches: Abs, Shoulders
Lateral Raises
Lateral Raise
Strengthens: Lateral Delt
Stabilizes: Serratus Anterior, Traps
Lateral Squat Walks
Lateral Squat Walks
Strengthens: Quads, Hips, Glute Med/Min
Stabilizes: Hamstrings, Calves, Hip Adductors, Glute Max
Lateral Squats
Assisted Lateral Squats
Strengthens: Quads, Hips, Glute Med/Min
Stabilizes: Hamstrings, Calves, Glute Max
Lateral Step Downs
Lateral Step Downs
Strengthens: Hamstrings, Hips, Knees, Glutes
Stabilizes: Calves, Quads, Hip Flexors, Hip Adductors, Ankles
Lateral Step Ups
Lateral Step Ups
Strengthens: Quads, Hips, Knees, Glute Med/Min
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Lateral Step Ups/Downs
Lateral Step Ups/Downs
Strengthens: Quads, Hips, Knees, Glute Med/Min
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Leg Circles
Leg Cycle
Leg Lifts from Reverse Forearm Planks
Leg Lifts from Reverse Hand Planks
Leg Spreads
Lying Leg Spreads
Strengthens: Hip Adductors, Hips
Stabilizes: Hip Flexors
Stretches: Hip Adductors, Hips
Lying Leg Spread Knee Tucks
Strengthens: Hip Adductors, Hips
Stabilizes: Hip Flexors
Stretches: Hip Adductors, Hips
Leg Swings
Legs Up the Wall
Lion Stretch
Lizard Stretch
Bound Lizard Stretch
Stabilizes: Glute Med/Min
Stretches: Hip Flexors, Hip Adductors, Hips, Glute Max
Loaded Beast
Loaded Beast Kick Throughs
Loaded Beast to Kick Through
Strengthens: Glute Max, Core
Stabilizes: Hip Flexors, Glute Med/Min, Front Delt, Lateral Delt
Lock Clams
Locust
Lotus + Head-to-Knee Stretches
Lotus Shoulder Stands
Lotus Stretches
Lotus Stretches w/ Forward Folds
Low Lunge Quad Stretches
Low Lunge Quad Stretch
Strengthens: Spinal Erectors, Shoulders
Stretches: Pecs, Quads, Hip Flexors, Serratus Anterior, Shoulders, Hips
Low Lunge Quad Stretch w/ Reach
Strengthens: Spinal Erectors, Shoulders
Stretches: Pecs, Quads, Hip Flexors, Serratus Anterior, Shoulders, Hips
Low Lunge Stretches
Low Lunge Stretch w/ Reach
Strengthens: Spinal Erectors, Shoulders
Stretches: Pecs, Hip Flexors, Serratus Anterior, Shoulders, Hips
Low Planks
Lying Glute Kickbacks
Lying IT Band Stretches
Lying Plow Leg Raises
Marsden Ball
Visual Skills - Eye Movement Control, Gross-Motor, Fine-Motor
Marsden Ball: Around
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Swing the ball in a clockwise direction with your left hand. Catch it with your right hand and swing it in a counterclockwise direction.
- Try to make the ball follow the same path or trajectory in the opposite direction each time.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Beanbag
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Toss a beanbag at the suspended ball.
- Gradually increase your distance from the ball.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Bunt/Venus Fly Trap
- Hang the ball so it is positioned at elbow level. Stand about 16-20 inches from the ball.
- With the ball hanging at elbow level, hold a dowel, gift wrap tube, or broomstick handle horizontally in front of yourself with both hands on the stick about shoulder width apart. Bunt the ball with the center of the stick. Hit it straight ahead. Hit it to your right. Hit it to your left. Keep the ball under control.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Crocodile Munch
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Swing the ball out in front of you. Extend your arms out in front of your, keeping your elbows straight, and catch the ball.
- You'll have to estimate just how close the ball it and how quickly it is swinging to accurately catch the ball in your outstretched palms.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Hand Hit and Catch
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Swing the ball out in front of you with both hands and catch it with both hands when it comes back. Hit and catch it with your right hand. Hit and catch it with your left hand. Hit and catch it with both hands clasped together.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Hoop
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Ring the moving ball with a hoop (a bent wire clothed hanger works) without touching the ball or the string.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Metronome
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Tap the ball with your hand to the beat of a metronome.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Orbit
- Hang the ball at shoulder level and place a chart on the wall directly beyond it at eye level.
- Swing the ball in a wide orbit.
- Read the chart as you step into the ball's orbit and back outside the path of the ball.
- You will need to use your peripheral vision to not get tapped by the ball.
Strengthens: Eyes
Stabilizes: Eyes
Marsden Ball: Palm, Fist, Elbow, Thumb
- Hang the ball so it is positioned at nose/elbow level. Stand about 16-20 inches from the ball.
- Hit the ball back and forth between both hands, using your palms. Hit the ball between your fists. Hit the ball between your elbows. Hit the ball between your thumbs.
- The goal is to control the ball, so don't smack it too hard.
Strengthens: Eyes
Stabilizes: Eyes
Matrix Squats
Meditations
Mermaid Stretches
Thoracic Skills - Thoracic Rotation, Thoracic Side-bending
Half Mermaid Stretch
Stretches: Abs, Pecs, Hamstrings, Hip Flexors, Hips, Glute Med/Min, Thoracic Spine
Mixed Grip Pullups
Assisted Mixed Grip Pullups
- Pullup Bar | Gymnastic Rings
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Mixed Grip Pullups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Monkey Row
Monkey Row
Strengthens: Lats, Lateral Delt, Traps
Stabilizes: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior
Monster Walks
Mountain Climbers
Side Climbers
Strengthens: Hip Flexors, Hips, Core
Stabilizes: Hamstrings, Calves, Quads, Hip Adductors
Nordic Curls
Oblique Twists
Half-Kneeling Oblique Twists
Strengthens: Obliques
Stabilizes: Abs, Spinal Erectors
Stretches: Abs, Spinal Erectors
⚠ Standing Oblique Twists
Strengthens: Obliques
Stabilizes: Abs, Spinal Erectors
Stretches: Abs, Spinal Erectors
Offset Front Squats
Offset Front Squats
Strengthens: Obliques, Hamstrings, Quads, Hips, Knees, Glutes
Stabilizes: Abs, Spinal Erectors, Calves, Ankles
Offset Overhead Squats
⚠ Offset Overhead Squats
Strengthens: Obliques, Hamstrings, Quads, Hips, Knees, Glutes
Stabilizes: Abs, Spinal Erectors, Calves, Ankles
Om Chanting
Open and Close
Open Book
Open Book
Strengthens: Obliques, Spinal Erectors, Thoracic Spine
Stabilizes: Lats, Rear Delt
Stretches: Pecs, Obliques
Open Leg Rocker
Ostrich Walk
Overhead Carries
⚠ Two-Hand Overhead Carry
Strengthens: Abs, Spinal Erectors, Serratus Anterior
Stabilizes: Obliques, Forearms, Rotator Cuffs
⚠ One-Hand Overhead Carry
Strengthens: Serratus Anterior, Core
Stabilizes: Forearms, Rotator Cuffs
Overhead Presses
⚠ Iso Overhead Press
Strengthens: Front Delt, Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Rear Delt, Traps
⚠ Neutral-Grip Overhead Press
Strengthens: Front Delt, Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Rear Delt, Traps
⚠ Wide-Grip Overhead Press
- Incline Bench
Strengthens: Front Delt, Lateral Delt
Stabilizes: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Rear Delt, Traps
Overhead Shrugs
⚠ Overhead Shrug
Strengthens: Rhomboids, Serratus Anterior, Traps
Stabilizes: Rotator Cuffs, Lateral Delt
Overhead Squats
⚠ Overhead Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Overhead Sumo Squats
⚠ Overhead Sumo Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips
Pallof Presses
Peacock Plank
Pec Minor Stretches
Pendant Stretches
Pigeon Stretches
Pike Planks
Pike Pushups
Elevated Pike Pushups
Strengthens: Pecs, Triceps, Front Delt
Stabilizes: Serratus Anterior, Traps, Core
Pilates Barre Arabesque
Pilates Barre Ballet
Pilates Barre Curtsy
Pilates Barre Leg Extensions
Pilates Barre Plié
Pilates Barre Thigh Work
Plank Knee to Elbow
Planks + Rows
⚠ Renegade Row
Strengthens: Biceps, Core
Stabilizes: Rotator Cuffs, Rhomboids, Serratus Anterior, Traps
Plow Stretches
Plyometric Lunges
Plyometric Pushups
Powell Raises
Prone Hamstring Curls
Prone Letters
Prone I, T, W, Y's
Strengthens: Rotator Cuffs, Rhomboids, Shoulders, Traps
Stretches: Pecs, Serratus Anterior, Shoulders
Pseudo Planche
Psoas March
Pull Throughs
Pullovers
Pullover
- Flat Bench
Strengthens: Pecs, Lats
Stabilizes: Triceps, Serratus Anterior
Pullups
Jackknife Pullups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Assisted Pullups
- Pullup Bar | Gymnastic Rings
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Pullup Negatives
Strengthens: Biceps, Lats, Forearms, Traps
Stabilizes: Abs, Rotator Cuffs
Pullups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Rotator Cuffs, Rhomboids, Traps
Puppy Dog
Pushups
Pyramid Stretch
Quadruped + Downward Dog
Quadruped to Downward Dog
Strengthens: Shoulders, Core
Stretches: Hamstrings, Calves, Shoulders, Ankles
Quadruped to Downward Dog Alternating Toe Touches
Strengthens: Shoulders, Core
Stretches: Hamstrings, Calves, Shoulders, Ankles
Quadruped Fire Hydrants
Bent-Knee Fire Hydrant w/ Leg Kicks
Strengthens: Glute Med/Min
Stabilizes: Abs
Stretches: Hip Adductors
Quadruped Glute Kickbacks
Quadruped Kick Throughs
Quadruped Kick Through
Strengthens: Glute Max, Core
Stabilizes: Hip Flexors, Glute Med/Min, Front Delt, Lateral Delt
Quadruped Kick Through Squat
Strengthens: Glute Max, Core
Stabilizes: Hip Flexors, Glute Med/Min, Front Delt, Lateral Delt
Quadruped Leg Circles
Quadruped Planks
Quadruped Scapular Pushups
Rabbit Stretch
Rack Carries
Two-Hand Rack Carry
Stabilizes: Abs, Biceps, Obliques, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Traps
One-Hand Rack Carry
Strengthens: Obliques
Stabilizes: Abs, Biceps, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Traps
Ragdoll Stretch
Reading
Rear Delt Flyes
Rear Delt Fly
Strengthens: Rear Delt, Traps
Stabilizes: Rotator Cuffs, Rhomboids
Reclined Cow Face Legs Stretch
Reclined Lotus Fish Stretches
Reclined Lotus Stretches
Reclining Staff Stretches
Red Light Therapy
Reverse Back Extensions
⚠ Reverse One-Leg Hyperextensions
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
⚠ Reverse Hyperextensions
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Reverse Clamshells
Reverse Curls
Reverse Curl
Strengthens: Forearms, Elbows
Stabilizes: Biceps
Stretches: Elbows
Reverse Flyes
Reverse Fly
Strengthens: Rear Delt, Traps
Stabilizes: Rotator Cuffs, Rhomboids
Reverse Forearm Planks
Reverse Frog Pumps
Reverse Lunges + Knee Drive
Reverse Lunge to Knee Drive
Strengthens: Hamstrings, Quads, Hip Flexors, Hips, Knees, Glute Max
Stabilizes: Glute Med/Min
Reverse Lunges + Reach
Reverse Lunge w/ Contralateral Reach
Stabilizes: Feet
Stretches: Abs, Obliques, Calves, Serratus Anterior, Hips, Ankles
Reverse Lunges + Side Bends
Reverse Lunges + Twist
Reverse Nordic Curls
Reverse Tabletop
Reverse One-Leg Tabletop
Strengthens: Glute Max, Core
Stabilizes: Hip Flexors, Rear Delt
Stretches: Shoulders
Reverse Thoracic Spine Extensions
Thoracic Skills - Thoracic Extension
⚠ Reverse Thoracic Spine Extension
Strengthens: Shoulders, Thoracic Spine
Stretches: Lats, Shoulders, Neck, Thoracic Spine
Reverse Warrior
Reverse Warrior
Strengthens: Front Delt
Stretches: Obliques, Hip Adductors, Rotator Cuffs, Serratus Anterior
Reverse Wrist Curls
Revolved Chair Stretch
Revolved Child's Stretch
Revolved Child's Stretch
Stretches: Obliques, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max, Traps
Revolved Flying Crow Stretch
Revolved Forward Folds
Revolved Forward Fold
Strengthens: Obliques, Spinal Erectors, Thoracic Spine
Stretches: Obliques, Spinal Erectors, Hamstrings, Hips, Glute Max
Revolved Front Standing Hand to Big Toe Stretches
⚠ Revolved Standing Hand to Big Toe Stretch
Stabilizes: Glute Med/Min
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Revolved Head-to-Knee Stretches
Revolved Horse Stretch
Revolved Horse Stretch
Strengthens: Quads
Stabilizes: Glute Med/Min
Stretches: Obliques, Hip Adductors, Hips
Revolved Side Angle Stretches
Supported Revolved Side Angle Stretch
Strengthens: Rhomboids, Thoracic Spine
Stretches: Obliques, Calves, Hip Flexors
Revolved Side Angle Stretch
Strengthens: Rhomboids, Thoracic Spine
Stretches: Obliques, Calves, Hip Flexors
Revolved Side Lunge Stretches
Revolved Side Lunge Stretch
Strengthens: Quads, Hips, Knees, Ankles
Stretches: Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Bound Revolved Side Lunge Stretch
Strengthens: Quads, Hips, Knees, Ankles
Stretches: Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Revolved Triangle Stretch
Roadkill Stretch
Rocking Crab
Rocking Seal
Rolling Like a Ball
Rollout
Rollout
Strengthens: Core
Stabilizes: Hip Flexors, Serratus Anterior
Romanian Deadlift
Romanian Deadlift
Strengthens: Hamstrings, Hips, Glute Max
Stabilizes: Spinal Erectors, Quads, Hip Flexors, Traps
⚠ Split Stance Romanian Deadlift
Strengthens: Hamstrings, Hips, Glute Max
Stabilizes: Spinal Erectors, Quads, Hip Flexors, Traps
⚠ One-Leg Romanian Deadlift
Strengthens: Hamstrings, Hips, Glute Max
Stabilizes: Spinal Erectors, Quads, Hip Flexors, Traps
Romanian Deadlift + Knee Drive
One-Leg Romanian Deadlift w/ Knee Drive
Strengthens: Hip Flexors, Hips, Glute Max, Core
Stabilizes: Spinal Erectors, Quads, Hip Flexors, Traps
Stretches: Hamstrings, Hips
Romanian Deadlift + Reach
One-Leg Romanian Deadlift w/ Reach
Strengthens: Hip Flexors, Hips, Glute Max, Core
Stabilizes: Spinal Erectors, Quads, Hip Flexors, Traps
Stretches: Hamstrings, Hips
Ronde de Jambe
Rooster Stretches
Rotating Plank
Rows
Bodyweight Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
Neutral-Grip Horizontal Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Wide-Grip Horizontal Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Russian Pushups
Scale Stretch
Scapular Pulldowns
Scapular Pulldowns
Strengthens: Rhomboids, Traps
Stabilizes: Rotator Cuffs, Serratus Anterior
One-Arm Scapular Pulldowns
Strengthens: Rhomboids, Traps
Stabilizes: Rotator Cuffs, Serratus Anterior
Scapular Pullups
Scapular Pullups
Strengthens: Forearms, Rhomboids, Traps
Stabilizes: Rotator Cuffs, Serratus Anterior
Scapular Retraction
Scapular Stabilization
Seated Calf Stretches
Seated Forward Folds
Seated Hamstring Curls
Single-Leg Seated Hamstring Curl
Strengthens: Hamstrings, Knees
Seated Hand to Big Toe Stretches
Seated Legs Behind Head
Seated Pike Leg Lifts
Seated Rows
Seated Rows
Strengthens: Lats, Elbows, Rear Delt, Traps
Stabilizes: Biceps, Forearms, Rhomboids
Seated Twists
Seated Wide-Legged Forward Folds
Semi-Tandem Balance
Assisted Semi-Tandem Balance
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Semi-Tandem Balance
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Serratus Pushups
Shadow Boxing
Shadow Boxing
Strengthens: Biceps, Triceps, Rotator Cuffs, Serratus Anterior
Stabilizes: Abs, Obliques
Shavasana
Shoulder Controlled Articular Rotations
Shoulder Dislocates
Shoulder External Rotation Strengthening
Unilateral Shoulder External Rotation
Strengthens: Rotator Cuffs, Shoulders, Traps
Shoulder Flexion
One-Arm Shoulder Flexion
Strengthens: Lats, Shoulders, Front Delt
Stabilizes: Rotator Cuffs, Lateral Delt
Shoulder Flexion
Strengthens: Lats, Shoulders, Front Delt
Stabilizes: Rotator Cuffs, Lateral Delt
Shoulder Internal Rotation
Shoulder Internal Rotation
Strengthens: Rotator Cuffs, Shoulders, Traps
Shoulder Letters
Shoulder W's
Strengthens: Rotator Cuffs, Rhomboids, Shoulders, Traps
Stretches: Pecs, Lats, Serratus Anterior, Shoulders
Shoulder Pressing Hold
Assisted Shoulder Pressing Hold
Strengthens: Abs, Lats, Spinal Erectors, Traps
Stabilizes: Serratus Anterior
Shoulder Rotations
Shoulder Rotations
Strengthens: Obliques, Rotator Cuffs, Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Rhomboids, Traps
One-Arm Shoulder Rotations
Strengthens: Obliques, Rotator Cuffs, Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Rhomboids, Traps
Shoulder Shrugs
Shoulder Stands
⚠ Supported Shoulder Stand
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors
⚠ Half Shoulder Stand
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors
⚠ Shoulder Stand w/ Knees Bent
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors
⚠ One-Leg Shoulder Stand
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors
Side Angle Stretches
Supported Side Angle Stretch
Strengthens: Rhomboids, Thoracic Spine
Stretches: Obliques, Hip Flexors, Hip Adductors
Assisted Side Angle Stretch
Strengthens: Rhomboids, Thoracic Spine
Stretches: Obliques, Hip Flexors, Hip Adductors
Extended Side Angle Stretch
Strengthens: Rhomboids, Thoracic Spine
Stretches: Obliques, Hip Flexors, Hip Adductors
Side Crow Stretch
Side Kicks
Side Lunge Sliders
Kneeling Side Lunge Sliders
Strengthens: Hip Adductors, Hips, Ankles
Stabilizes: Hamstrings, Quads, Glutes
Standing Side Lunge Sliders
Strengthens: Hip Adductors, Hips, Ankles
Stabilizes: Hamstrings, Quads, Glutes
Side Lunge Stretches
Side Lunge Stretch
Strengthens: Quads, Hips, Knees, Ankles
Stretches: Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Deep Side Lunge Stretch
Strengthens: Quads, Hips, Knees, Ankles
Stretches: Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Side Lunge Stretches on Toes
Side Lunge Stretch on Toes
Stabilizes: Quads, Knees, Toes
Stretches: Calves, Hip Adductors, Hips, Knees, Glute Med/Min
Side Plank Powell Raises
Forearm Side Plank Powell Raise
Strengthens: Rotator Cuffs, Shoulders, Rear Delt
Stabilizes: Lateral Delt, Core
Side Single Leg Raises
Side-Lying Leg Lifts
Strengthens: Glute Med/Min, IT Band
Stabilizes: Abs, Obliques, Hip Flexors, Hip Adductors
Standing Side Leg Lift
Strengthens: Glute Med/Min
Stabilizes: Abs, Obliques, Hip Flexors, Hip Adductors
Side Splits
Side Standing Hand to Big Toe Stretches
⚠ Side Standing Hand to Big Toe Stretch
Stabilizes: Glute Med/Min
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Side-Lying Double Leg Raises
Side-Lying Double Leg Lifts
Strengthens: Hip Adductors, Glute Med/Min
Stabilizes: Obliques, Hip Flexors
Side-Lying Hand to Big Toe Stretches
Side-to-Side Forearms Planks
Side-to-Side Squats
Single Leg Balance
Assisted Single Leg Balance
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Assisted Single Leg Balance Leg Backwards
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Assisted Single Leg Balance Leg Forwards
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Assisted Single Leg Balance Clocks
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Assisted Single Leg Balance Leg Backwards w/ Eyes Closed
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Assisted Single Leg Balance Leg Forwards w/ Eyes Closed
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Assisted Single Leg Balance w/ Lateral Leg Swings
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Single Leg Balance
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Single Leg Balance w/ Knee Touch
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Single Leg Balance Around the World
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Single Leg Balance w/ Eyes Closed
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Single Leg Balance Ball Toss
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Skater Squats
Assisted Skater Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Obliques, Calves, Hip Flexors, Hip Adductors
Skater Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Obliques, Calves, Hip Flexors, Hip Adductors
Sleeping Pigeon Stretches
Snow Angels
Prone Snow Angels
Strengthens: Rotator Cuffs, Shoulders, Thoracic Spine
Stretches: Lats, Rhomboids, Serratus Anterior, Shoulders, Thoracic Spine, Traps
Supine Snow Angels
Strengthens: Rotator Cuffs, Shoulders, Thoracic Spine
Stretches: Lats, Rhomboids, Serratus Anterior, Shoulders, Thoracic Spine, Traps
Spanish Squats
Spanish Squats
Strengthens: Quads, Knees
Stabilizes: Tibialis Anterior
Speed Skaters
⚠ Speed Skaters
Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Stabilizes: Feet
Stretches: Abs, Obliques
Sphinx Twists
Split Squats
Assisted Split Squat
Strengthens: Hamstrings, Quads, Hips, Knees, Toes, Glute Max
Stabilizes: Hip Adductors
Foot-Elevated Split Squat
Strengthens: Hamstrings, Quads, Hips, Knees, Toes, Glute Max
Stabilizes: Hip Adductors
Split Squats (ATG)
Assisted ATG Split Squat
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Hip Flexors, Hips, Knees, Ankles
ATG Split Squat
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Hip Flexors, Hips, Knees, Ankles
Squat Holds
Squat Presses
Squats + Adductor Squeeze
Squat w/ Adductor Squeeze
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Max
Squats + Forward Fold
Staff Stretches
Standing Back Bend
Standing Bow Stretches
Standing Calf Stretches
Standing Fire Hydrants
Standing Forward Folds
Standing Front Splits
Standing Glute Kickbacks
Standing Hamstring Curls
Standing Hamstring Stretches
Standing Hip Flexion
Standing Hip Flexor Raises
Strengthens: Hip Flexors, Hips, Knees
Standing IT Band Stretches
Standing Legs Behind Head
⚠ Standing One Leg Behind Head
Stabilizes: Core
Stretches: Spinal Erectors, Hamstrings, Pelvic Floor, Glute Max
⚠ Standing One Leg Behind Head w/ Forward Fold
Stabilizes: Core
Stretches: Spinal Erectors, Hamstrings, Pelvic Floor, Glute Max
Standing Lotus Stretches
Standing Quad Stretches
Standing Shoulder Extensions
One-Arm Shoulder Extension
Strengthens: Lats, Shoulders, Rear Delt
Stabilizes: Rotator Cuffs, Lateral Delt
Shoulder Extension
Strengthens: Lats, Shoulders, Rear Delt
Stabilizes: Rotator Cuffs, Lateral Delt
Standing Side Bend
Standing Wide-Legged Forward Folds
Standing Wide-Legged Forward Fold
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips, Glute Max
Standing Wide-Legged Forward Fold w/ Arms Behind
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips, Glute Max
Star Jacks
Step Downs
Backward Step Downs
Strengthens: Hamstrings, Hips, Knees, Glutes
Stabilizes: Calves, Quads, Hip Flexors, Hip Adductors, Ankles
Forward Step Downs
Strengthens: Hamstrings, Hips, Knees, Glutes
Stabilizes: Calves, Quads, Hip Flexors, Hip Adductors, Ankles
Step Ups
Backward Step Ups
Strengthens: Quads, Hips, Knees, Glute Max
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Forward Step Ups
Strengthens: Quads, Hips, Knees, Glute Max
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Step Ups/Downs
Step Ups/Downs
Strengthens: Quads, Hips, Knees, Glute Max
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Stiff-Legged Deadlift
⚠ Stiff-Legged Deadlift
Strengthens: Spinal Erectors, Hamstrings, Hips, Glute Max
Stabilizes: Abs, Obliques, Lats, Forearms, Rotator Cuffs, Rhomboids, Rear Delt, Traps
Straight Bridges
Straight Bridges
Strengthens: Hips, Glute Max, Rear Delt
Stabilizes: Hamstrings, Core
Stretches: Wrists, Front Delt
Straight-Arm Lat Pulldowns
Sugarcane Stretches
Sugarcane Stretch
Strengthens: Glute Med/Min
Stabilizes: Feet
Stretches: Hamstrings, Calves, Hip Flexors
Suitcase Squats
Suitcase Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
One-Arm Suitcase Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Sumo Back Squats
Sumo Back Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Sumo Deadlift
Sumo Deadlift
Strengthens: Hamstrings, Quads, Hip Adductors, Glutes
Stabilizes: Abs, Spinal Erectors, Calves, Rhomboids, Traps
Sumo Squats
Assisted Sumo Squats
Strengthens: Spinal Erectors, Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glutes
Stabilizes: Abs, Calves
Stretches: Hips
Sumo Squats
Strengthens: Spinal Erectors, Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glutes
Stabilizes: Abs, Calves
Stretches: Hips
Superman
Supine Double Leg Raises
Supine Extended Hand to Big Toe Stretches
Supine Hamstring Curls
Supine Hamstring Stretches
Supine Twists
Supine Wide Angle Stretches
Support Hold
Support Hold
Strengthens: Forearms, Rotator Cuffs, Serratus Anterior, Shoulders
Stabilizes: Biceps, Pecs, Lats, Triceps, Rhomboids, Traps, Core
Svend Presses
Standing Svend Press
Strengthens: Pecs, Elbows, Shoulders
Stabilizes: Forearms, Front Delt
Swimming
Tandem Balance
Assisted Tandem Balance
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Tandem Balance
Strengthens: Hips, Knees, Ankles, Glute Med/Min, Peroneals
Stabilizes: Hamstrings, Calves, Quads, Tibialis Anterior, Glute Max
Tate Press
The Mermaid
Thoracic Skills - Thoracic Side-bending
The Saw
Thigh Lifts
Thoracic Rotation
Thoracic Skills - Thoracic Rotation
Seated Thoracic Rotation
Strengthens: Obliques, Spinal Erectors, Thoracic Spine
Stretches: Abs, Pecs, Obliques, Rotator Cuffs, Shoulders
Thoracic Spine Extensions
Thoracic Skills - Thoracic Extension
⚠ Thoracic Spine Extension
Strengthens: Shoulders, Thoracic Spine
Stretches: Lats, Shoulders, Neck, Thoracic Spine
Thread the Needle
Thunderbolt Stretches
Tiger Stretch (Forearms)
Tiger Stretch (Hands)
Tiger Stretch (Revolved)
Revolved Tiger Stretch w/ Bow
Stabilizes: Glutes, Hands
Stretches: Abs, Biceps, Pecs, Quads, Hip Flexors
Toe Balance Stretches
Toe Raises
Toe Taps
Toe Walk
Tortoise Stretches
Lumbar Skills - Lumbar Flexion
Toy Soldiers
Tree Stretches
Tree Stretch
Strengthens: Glute Med/Min
Stabilizes: Glute Med/Min
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Bound Tree Stretch
Strengthens: Glute Med/Min
Stabilizes: Glute Med/Min
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Triangle Stretch
Tricep Extensions
Tripod Headstand Front Splits
⚠ Tripod Headstand Front Splits
Strengthens: Core
Stabilizes: Triceps, Serratus Anterior
Stretches: Hip Adductors
Tripod Headstand Side Splits
⚠ Tripod Headstand Side Splits
Strengthens: Core
Stabilizes: Triceps, Serratus Anterior
Stretches: Hip Adductors
Tripod Headstands
Turkish Get-Ups
2/4 Turkish Get-Up
Strengthens: Quads, Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Delt
3/4 Turkish Get-Up
Strengthens: Quads, Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Delt
Turkish Get-Up
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Delt
Unstable Forearm Planks
Knee Unstable Forearm Plank
Strengthens: Core
Stabilizes: Hip Flexors, Serratus Anterior
Unstable Forearm Plank
Strengthens: Core
Stabilizes: Hip Flexors, Serratus Anterior
Unstable Hand Planks
Knee Unstable Hand Plank
Strengthens: Core
Stabilizes: Hip Flexors, Serratus Anterior
Unstable Hand Plank
Strengthens: Core
Stabilizes: Hip Flexors, Serratus Anterior
Upward Facing Dog
Upward Facing Dog
Strengthens: Triceps, Rhomboids, Traps
Stabilizes: Biceps, Spinal Erectors
Stretches: Abs, Pecs, Hip Flexors
Upward Facing Wide Angle Stretches
Vertical Jumps
Visvamitrasana
Half Visvamitrasana
Strengthens: Quads, Hip Flexors
Stabilizes: Core
Stretches: Hamstrings, Hip Flexors, Hips, Glute Max
Visvamitrasana
Strengthens: Quads, Hip Flexors
Stabilizes: Core
Stretches: Hamstrings, Hip Flexors, Hips, Glute Max
Walking
Walking Figure 4
Walking Knee Hugs
Walking Knee Hugs
Strengthens: Hip Flexors
Stabilizes: Feet
Stretches: Lats, Spinal Erectors, Glute Max
Walking Lunges
Walking Lunges
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Calves, Hip Flexors, Hip Adductors
Wall Angels
Floor Angels
Strengthens: Rhomboids, Shoulders, Traps
Stretches: Pecs, Lats, Rotator Cuffs, Serratus Anterior, Shoulders
Wall Angels
Strengthens: Rhomboids, Shoulders, Traps
Stretches: Pecs, Lats, Rotator Cuffs, Serratus Anterior, Shoulders
Wall Ball Squats
Wall Ball Iso Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Wall Ball Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Wall Facing Squats
Thoracic Skills - Thoracic Dissociation
Wall Facing Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Wall Sits
Wall Slides
Warrior I
Warrior II
Warrior III
Waves and Clouds
Weighted Reverse Lunges
Front Reverse Lunge
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Calves, Hip Flexors, Hip Adductors
Weighted Squats
Front Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Wild Thing
Woodchoppers
Woodchopper
Strengthens: Abs, Obliques
Stabilizes: Rotator Cuffs, Rhomboids, Serratus Anterior, Traps
World's Greatest Stretch
World's Greatest Stretch
Strengthens: Rotator Cuffs, Rhomboids, Traps
Stretches: Pecs, Obliques, Spinal Erectors, Serratus Anterior
Wrist Curls
Wrist Twists
Zenith Rotations
Zenith Rotations
Strengthens: Obliques, Spinal Erectors, Thoracic Spine
Stretches: Abs, Pecs, Obliques, Serratus Anterior
- Good Vibes - :)
- Good Vibes - Have a beautiful day!
- Good Vibes - You are awesome!
- Good Vibes - You are beautiful!
- Mindfulness - A truly ergonomic workstation is one that you regularly push away from.
- Mindfulness - Are you aware? How does your body feel?
- Mindfulness - Be mindful of your posture throughout the day, and realign yourself regularly.
- Mindfulness - Breathe deeply. You are in the present moment.
- Mindfulness - Bring awareness into the moment.
- Mindfulness - Close your eyes and take a few deep breaths.
- Mindfulness - Enjoy the little things.
- Mindfulness - Enjoy the simple things.
- Mindfulness - Expose your eyes to natural light.
- Mindfulness - Let go of greed, aversion, and delusion.
- Mindfulness - Paying attention to posture can help you look and feel better. [health.harvard.edu]
- Mindfulness - Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage crises. [health.harvard.edu]
- Mindfulness - Sit comfortably with your spine tall and take a slow breath in through your nose. As you exhale, close your lips and let out a low, steady hum for the full length of the breath. Now begin to explore. Bring your fingertips lightly to your jaw, then your cheekbones, then the crown of your head — humming continuously and noticing how the vibration shifts from place to place. Some spots will surprise you. That sensation is bone conduction: sound traveling through living tissue in real time. Take five to seven rounds, moving slowly and with curiosity, as a quiet moment of connection with the structure that carries you through every decade of life. — Dr. Russell Jaffe
- Mindfulness - Take a moment to pause and come back to the present.
- Mindfulness - Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness.
- Mindfulness - When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. [health.harvard.edu]
- Mindfulness - When you feel nervous before a performance, trying to calm down may actually make things worse. Reframing that anxiety as excitement has been shown to improve performance across multiple domains. Anxiety and excitement are physiologically almost identical: elevated heart rate, heightened alertness, increased respiration. What separates them is how your brain interprets that arousal. Anxiety frames the situation as a threat. Excitement frames it as an opportunity. [psycnet.apa.org]
- Health Tips - Follow a plant-forward eating pattern to get plenty of potassium, a mineral that helps lower blood pressure. Bananas and potatoes are often touted as rich sources of potassium, but they’re higher in calories and carbohydrates than other good sources like tomatoes and broccoli. [health.harvard.edu]
- Health Tips - For increased stability work, try switching out a bench or chair for an exercise ball.
- Health Tips - Foster self-compassion: Comfort your body. Eat something healthy. Lie down and rest your body. Massage your own neck, feet, or hands. Take a walk. Anything you can do to improve how you feel physically gives you a dose of self-compassion. Self-compassion offers several benefits to mental and physical health. Self-compassionate people recognize when they are suffering and are kind to themselves at these times, which reduces their anxiety and related depression. — Harvard Medical School
- Health Tips - Foster self-compassion: Give yourself encouragement. If something bad or painful happens to you, think of what you would say to a good friend if the same thing happened to him or her. Direct these compassionate responses toward yourself. — Harvard Medical School
- Health Tips - Foster self-compassion: Write a letter to yourself. Describe a situation that caused you to feel pain (a breakup with a lover, a job loss, a poorly received presentation). Don't blame anyone but acknowledge your feelings. Self-compassion offers several benefits to mental and physical health. Self-compassionate people recognize when they are suffering and are kind to themselves at these times, which reduces their anxiety and related depression. — Harvard Medical School
- Health Tips - Incorporate strength into your everyday life: Squat instead of bending over; Squat up from a seated position; Take the stairs; Use a standing desk; Sit on an exercise ball; Walk with ankle weights/a weighted vest; Ride a bike to local restaurants.
- Health Tips - It's important to know your limits and not exceed them when exercising or participating in physical activities. Proper care of your joints can preserve function in the long term and encourage physical activity. [stanfordchildrens.org]
- Health Tips - It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
- Health Tips - Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight. [stanfordchildrens.org]
- Health Tips - Look away from screens and squeeze your eyes shut periodically to maintain good eye health. [health.harvard.edu]
- Health Tips - Mindfulness is the nonjudgmental observation of your own thoughts, feelings, and actions, without trying to suppress or deny them. When you look in the mirror and don't like what you see, accept the bad with the good with a compassionate attitude. — Harvard Medical School
- Health Tips - Physical activity keeps your heart and blood vessels in good working order, which keeps blood pressure down. A combination of heart-pumping aerobic exercise (such as brisk walking, cycling, or swimming) and weight training (using your body weight, resistance bands, or dumbbells) is most effective. Even just a little daily movement helps. Doing 30 minutes or more daily is even better. [health.harvard.edu]
- Health Tips - Research teams from Harvard and elsewhere found that people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga. [health.harvard.edu]
- Health Tips - Self-compassion means showing compassion towards ourselves when we suffer, fail, or feel inadequate. Self-compassion offers several benefits to mental and physical health. Self-compassionate people recognize when they are suffering and are kind to themselves at these times, which reduces their anxiety and related depression. — Harvard Medical School
- Health Tips - Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
- Health Tips - Spending just 5 minutes writing tomorrow’s to-do list before bed can help you fall asleep up to 15 minutes faster. [pmc.ncbi.nlm.nih.gov]
- Health Tips - The most powerful way to protect the brain is to live a healthy lifestyle. The healthy habits to include are summed up with the acronym SHIELD: Sleep at least seven hours a night, Handle stress, Interact with friends, Exercise daily, Learn new things, and eat a healthy Diet. [health.harvard.edu]
- Health Tips - Vitamin D is crucial for adequate calcium absorbtion necessary to create strong, healthy bones. [health.harvard.edu]
- Health Tips - When you think about your body as a garden, it’s almost ludicrous to even consider the idea of forcing some type of adaptation. All you can do is nurture it and provide it with the best conditions for growth. You fertilize it, tend the soil, uproot the weeds, water it, leave it in the sunlight, and give it the best conditions for growth. It will only grow as well as its circumstances allow. That’s a much more accurate metaphor for how training works. — Greg Nuckols
- Health Tips - You body is meant to move. Shift positions, or get up to move around every hour of the day. [health.harvard.edu]
- Health Facts - A 2022 study found that sufficient magnesium intake may protect against sarcopenia. Yet many older adults don't get enough magnesium through their diets, due to decreased appetite and reduced absorption. Good sources of magnesium include leafy greens, beans and other legumes, nuts, seeds, and whole grains. [health.harvard.edu]
- Health Facts - A main component of salt, sodium is a major contributor to high blood pressure. To eat less, avoid ultra-processed foods (many of which are loaded with sodium) and choose lower-sodium versions of products you eat regularly, such as cereals, soups, and sauces. Instead of salt, use alternative flavor-boosters like garlic, pepper, cumin, or hot sauce. [health.harvard.edu]
- Health Facts - A study of nearly 35,000 women, found that consumption of apples—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. — Harvard Medical School
- Health Facts - Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids. [nih.gov]
- Health Facts - Although rarely diagnosed, hypochlorhydria affects an estimated 5–10% of the population and increases with age. It is even more common in those with digestive issues like bloating, heartburn, or slowed digestion. Causes include autoimmune gastritis (often linked to Hashimoto’s thyroiditis), H. pylori infection, and long-term use of acid-suppressing drugs like proton pump inhibitors (PPIs). — Dr. William Davis
- Health Facts - An examination of four studies that together included more than 8,600 people found that eating more saturated fat led to a 39% higher risk for Alzheimer's and more than double the risk for dementia in general. For each additional 4 grams per day of saturated fat people consumed, the risk for dementia increased by 15%. [health.harvard.edu]
- Health Facts - Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. — Harvard Medical School
- Health Facts - Both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women. [health.harvard.edu]
- Health Facts - By harnessing the power of vasoconstriction and vasodilation, [cold water] therapies stimulate blood flow, deliver oxygen and nutrients, and remove cellular waste more efficiently. [coldplungeculture.com]
- Health Facts - Carbohydrates are the body's preferred energy source, and they play a vital role in muscle maintenance. During exercise, carbohydrates replenish muscle glycogen, the stored fuel that muscles burn during activity. Without enough carbohydrate fuel, your body may break down muscle tissue for energy instead, contributing to muscle decline. [health.harvard.edu]
- Health Facts - Citrus. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. — Harvard Medical School
- Health Facts - Drugs like Prilosec and Protonix are frequently prescribed for presumed excess stomach acid, artificially creating the same effects as atrophic gastritis. This can lead to nutrient deficiencies, bacterial overgrowth, and long-term digestive dysfunction. Low stomach acid is also linked to vitamin B12 and iron deficiencies, which can cause anemia and require alternative supplementation methods like sublingual or injectable forms. — Dr. William Davis
- Health Facts - Emerging evidence shows that nearly 25% of non-antibiotic medications alter the gut microbiota, disrupting microbial diversity and ecosystem functions for weeks to months, or longer. Such changes can affect systemic immunity, inflammation, glucose metabolism, and overall homeostasis, particularly with chronic polypharmacy. — Jeannie Gorman, MS, CCN
- Health Facts - Grapes. These succulent fruits are bursting with fiber, vitamins C and K, and powerful phytochemicals. — Harvard Medical School
- Health Facts - Iron plays a fundamental role in muscle function by helping deliver oxygen to muscles and supporting energy production. Low iron levels can prevent the body from making enough myoglobin (the protein within muscle cells that stores and transports oxygen), which can weaken muscle performance. Iron deficiencies can cause anemia, a deficiency of red blood cells and hemoglobin, which carry oxygen to the body's tissues. [health.harvard.edu]
- Health Facts - Nearly half of American adults have high blood pressure, defined as 130/80 milligrams of mercury (mm Hg) or higher. The latest blood pressure guidelines reinforce the importance of getting your blood pressure below 130/80 — and, if needed, taking medications sooner rather than later. [health.harvard.edu]
- Health Facts - On the days people drank coffee, they took an average of 1,000 extra steps per day. But they slept about 36 fewer minutes per night, on average. [health.harvard.edu]
- Health Facts - Once stomach acid-producing cells are lost, they do not regenerate. However, certain strategies can help improve digestion. Betaine HCL (500–2000 mg at meals) is the most effective, while vinegar (like apple cider vinegar) can also help. B. subtilis probiotic drinks, particularly when fermented properly, may play a crucial role in managing the microbial imbalances caused by low stomach acid. While these approaches may not prevent stomach atrophy or cancer, they can support digestion and gut health. — Dr. William Davis
- Health Facts - People who'd averaged at least 12 hours a day sitting were 63% likelier to develop dementia than those who'd spent less than 10 hours daily in a chair. Furthermore, exercise didn't seem to change those odds, since among people who sat for 10 hours or more daily, those who worked out were as prone to dementia as those who exercised very little. [health.harvard.edu]
- Health Facts - People with early-stage high blood pressure (Stage 1 hypertension) have double the risk of heart attacks and strokes as people with normal blood pressure. What’s more, high blood pressure is also strongly linked to a higher risk of cognitive decline and dementia, according to the guidelines. [health.harvard.edu]
- Health Facts - Pomegranates. Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates. — Harvard Medical School
- Health Facts - Red meat, butter, cream, whole milk. All of these animal-based foods are high in saturated fat, which raises blood levels of unhealthy LDL cholesterol. When cholesterol builds up in arteries, it sets off a chain of events that can ultimately lead to a stroke. [health.harvard.edu]
- Health Facts - Research suggests that omega-3 supplements may help increase the body's rate of building proteins and repairing tissues. A 2021 study found that when middle-age and older adults ate two weekly servings of fish, their muscle mass, handgrip strength, and gait speed increased significantly over a two-month study period. [health.harvard.edu]
- Health Facts - Spending just three hours a day outside soaking up natural light can make a huge difference on vision. It can help lower the risk of children and young adults developing myopia, or nearsightedness as it’s commonly known. [rebuildyourvision.com]
- Health Facts - Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. — Harvard Medical School
- Health Facts - Studies show that spending time outdoors can decrease a child's risk of developing myopia. [health.harvard.edu]
- Health Facts - The normal pH of the stomach (1.5–3.0) is highly acidic, allowing for the breakdown of proteins, fats, and other nutrients. It also acts as a defense system, killing harmful bacteria like E. coli and Klebsiella before they can colonize the small intestine. When stomach acid is low (hypochlorhydria), digestion slows, nutrient absorption decreases, and harmful microbes can flourish, leading to conditions like small intestinal bacterial overgrowth (SIBO). — Dr. William Davis
- Health Facts - Vitamin D plays several important roles in maintaining muscle health. Muscle cells contain vitamin D receptors, and low levels of the vitamin have been consistently linked to weaker muscles, slower walking speed, and a higher risk of falls. Vitamin D is also involved in the body's absorption of calcium - a mineral vital to muscle contraction. [health.harvard.edu]
- Health Facts - When researchers pooled findings from 38 randomized controlled trials, they found that magnesium supplements may modestly lower blood pressure, especially in two groups: people with high blood pressure and those with low magnesium levels. [health.harvard.edu]
- Health Facts - Why is high blood pressure so harmful? The persistent pounding of blood against the delicate inner walls of the arteries creates microscopic damage. Fat, cholesterol, and other debris in the blood collect in these rough spots, forming plaque. The arteries then become less flexible, causing them to stiffen rather than stretch, so blood can’t flow as freely. In turn, your heart has to work harder to pump blood throughout your body, causing the heart muscle to thicken. [health.harvard.edu]
- Health Facts - You might not think of water as a nutrient, but it's the one most essential to life - and it makes up about 76% of muscle mass. "Adequate hydration is also crucial for muscle performance and function, as well as for lowering the risk and progression of sarcopenia," says Dr. Hu. [health.harvard.edu]
- Fitness Tips - A full night's sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. [acefitness.org]
- Fitness Tips - As you age, balance becomes even more essential, and you should approach it like any other part of your fitness. Strong balancing skills not only can protect you from falling, but they can also reduce the likelihood of a severe injury if you do. — Kaitlyn Buckwell
- Fitness Tips - As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.
- Fitness Tips - Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time. [stanfordchildrens.org]
- Fitness Tips - Back muscles and your core help to stabilize your body. If your core is weak, the other surrounding muscles have to compensate. Over time, these muscles can suffer strain, which leads to lingering pain. [health.harvard.edu]
- Fitness Tips - Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. [health.harvard.edu]
- Fitness Tips - Bend at the hips and knees, not at the waist. [urmc.rochester.edu]
- Fitness Tips - Breathe comfortably and continuously while stretching. [health.harvard.edu]
- Fitness Tips - By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. [healthline.com]
- Fitness Tips - Choose clothes and shoes designed for your type of exercise. Replace shoes or insoles as the cushioning wears out. [health.harvard.edu]
- Fitness Tips - Don't exercise immediately after eating. [health.harvard.edu]
- Fitness Tips - Even mild dehydration can lead to increased post-workout fatigue and pain. Most people underestimate the amount of water they lose through sweat. [strongerbyscience.com]
- Fitness Tips - Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. [health.harvard.edu]
- Fitness Tips - For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]
- Fitness Tips - For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. [health.harvard.edu]
- Fitness Tips - For the best strength gain, lift weights at around 60-80% of your 1 rep max (the most weight you can safely lift for 1 rep in good form). Perform reps until muscle failure or until you can no longer maintain good form. [healthline.com]
- Fitness Tips - Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session. [health.harvard.edu]
- Fitness Tips - Hard training imposes a large stress on the body and the fatigue you accumulate can mask your gains. A period of reduced training (or tapering) can help you recover, reduce your stress, and reveal the strength you gained during your hard training cycle. [health.harvard.edu]
- Fitness Tips - Hold onto pullup bars or fitness rings using your fingers. This will help build better grip strength and will help prevent calluses from your palm slipping down the bar. [stronglifts.com]
- Fitness Tips - If an exercise causes pain, the solution is simple. Stop doing it, and find a similar one that doesn't. There is no single 'must do' exercise that can't be replaced with something else. — Christian Finn
- Fitness Tips - If you stop exercising for a while, drop back to a lower level of exercise initially. [health.harvard.edu]
- Fitness Tips - If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.
- Fitness Tips - Injured muscle tissue responds much better to gentle exercise and movement than it does vigorous stretching. [physio-network.com]
- Fitness Tips - Isometric strength training develops strength that is extremely specific to the range of motion trained. This can be helpful in training weak points. For example, isometric holds in the bottom of a squat (pause squats), or isometric deadlift holds just above or below your sticking point can help bust plateaus. [thebarbellphysio.com]
- Fitness Tips - It is tempting to avoid the motions that cause you discomfort. But limiting your movements can weaken muscles and make compound joint trouble worse. [health.harvard.edu]
- Fitness Tips - Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two. [health.harvard.edu]
- Fitness Tips - Large volumes of predominantly plyometric training, such as sports, may lead to imbalances in muscle and tendon properties and eventually result in injury. An imbalance in muscle and tendon properties can be prevented by regularly performing heavy resistance training. [basvanhooren.com]
- Fitness Tips - Listen to your body. Hold off on exercise when you're feeling faint, fatigued or suffer persistent aches and pains in joints after exercising. [health.harvard.edu]
- Fitness Tips - Look straight ahead at a distant object when you do unstable exercises. If you look at the floor when you do exercises that challenge your balance and stability, it'll shift your weight forward, putting stress on your lower back. [menshealth.com]
- Fitness Tips - Muscle length and strength between opposing muscle groups need to be in balance for normal movement and function. [healthline.com]
- Fitness Tips - Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
- Fitness Tips - Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis. [stanfordchildrens.org]
- Fitness Tips - Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release. [health.harvard.edu]
- Fitness Tips - Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. [health.harvard.edu]
- Fitness Tips - Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. [verywellfit.com]
- Fitness Tips - Sitting at a desk? Consider seated calf raises (with ankle weights) to strengthen the lower legs.
- Fitness Tips - Standing at a desk? Consider standing calf raises (with a weighted vest or ankle weights) to strengthen the lower legs.
- Fitness Tips - Stick with your routine — working all the major muscles of your body two or three times a week is ideal. [health.harvard.edu]
- Fitness Tips - Stretch only to the point of mild tension, never to the point of pain. [health.harvard.edu]
- Fitness Tips - Take five to 10 minutes to warm up and cool down properly. [health.harvard.edu]
- Fitness Tips - Tendons lag behind muscles by 2-5 years in their strength adaptation – depending on how one uses them. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to. — Dr. Nikita A. Vizniak
- Fitness Tips - The last few difficult repetitions, when the speed of movement slows down due to fatigue, are important for creating adaptation. [human-movement.com]
- Fitness Tips - The Shavasana pose is a great way to relax and relieve tension in the body after a workout.
- Fitness Tips - Think of exercise as medicine – you need to follow the prescription to reap the benefits. Don't neglect exercise, but don't go overboard either. Moderation is key.
- Fitness Tips - To increase hypertrophy (muscle mass), rest for 30-90 seconds between sets. [bodybuilding.com]
- Fitness Tips - To increase muscular endurance, rest for 30 seconds or less between sets. [bodybuilding.com]
- Fitness Tips - To increase strength and power, rest for 2-5 minutes between sets. [bodybuilding.com]
- Fitness Tips - Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport or workout are some of the most common. You can prevent them by doing different sports or activities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week. [stanfordchildrens.org]
- Fitness Tips - Use music or audio books to keep you entertained while you workout.
- Fitness Tips - Varying exercise selection has a positive effect on enhancing motivation to train, while eliciting similar improvements in muscular adaptations. [ncbi.nlm.nih.gov]
- Fitness Tips - Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations. [health.harvard.edu]
- Fitness Tips - When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. [health.harvard.edu]
- Fitness Tips - Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position. [health.harvard.edu]
- Fitness Tips - You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen. [healthline.com]
- Fitness Facts - Adding yoga to aerobic exercise may help lower high blood pressure. [health.harvard.edu]
- Fitness Facts - As the years pass, muscle mass in the body generally shrinks, and strength and power decline. Sarcopenia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1–2 percent a year for the typical person. Studies suggest that strength and power training can help reverse these effects and restore muscle function. [health.harvard.edu]
- Fitness Facts - Enjoyment for high-intensity interval exercise increases with chronic training. [ncbi.nlm.nih.gov]
- Fitness Facts - Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in people with arthritis. [arthritis.org]
- Fitness Facts - Exercise isn't just good for your physical health. It's also a great stress reducer as well as an energy booster. Regular aerobic exercise helps the body's "stress system" - mainly parts of the brain and the adrenal glands - release fewer stress hormones in response to daily stressors. At the same time, exercise stimulates endorphin production, creating a calming, mood-lifting effect that can make it easier to cope with stress. [health.harvard.edu]
- Fitness Facts - Limited ankle mobility manifests itself as a functional limitation in everyday tasks such as walking, negotiating stairs, and even in athletic endeavors such as achieving proper squat depth or cutting. [theprehabguys.com]
- Fitness Facts - Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]
- Fitness Facts - Strength is key for a healthy body. Mobility and flexibility allow us to feel supple and move with less restriction. [health.harvard.edu]
- Fitness Facts - The risk of injury increases by up to 70 percent when young athletes get less than eight hours of sleep. [pubmed.ncbi.nlm.nih.gov]
- Fitness Motivation - Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace. [heart.org]
- Fitness Motivation - Reward yourself after achieving special workout related milestones. Nothing motivates like success!
- Fitness Motivation - Reward yourself with a delicious protein shake after a completed workout!
- Fitness Motivation - When life gives you lemons, stick them on your barbell. Conquer life's lemons!
- Fitness Affirmations - All of my accomplishments matter.
- Fitness Affirmations - Be better, not bitter.
- Fitness Affirmations - Each day I do the best I can.
- Fitness Affirmations - I accept who I am.
- Fitness Affirmations - I am confident and strong.
- Fitness Affirmations - I am not defined by laziness, self-doubt, or numbers.
- Fitness Affirmations - I am unaffected by the judgement of others.
- Fitness Affirmations - I am worthy and deserve respect.
- Fitness Affirmations - I believe in myself.
- Fitness Affirmations - I can do this.
- Fitness Affirmations - I embrace both my good and bad qualities.
- Fitness Affirmations - I will not be put down by people or external circumstances.
- Fitness Affirmations - My best is always good enough.
- Fitness Affirmations - My curiosity is stronger than my fear.
- Fitness Affirmations - My workout goals are attainable.