188 movements — tap any for demo, steps & form tips
Bar to mid-chest, drive feet into the floor.
30-45° bench, touch upper chest.
Lower to the sternum, elbows ~45°.
Deep stretch at the bottom, press up and slightly in.
Keep wrists stacked over elbows.
Soft elbows, hug-a-tree arc, stop at chest level.
Squeeze the chest, hands meet at midline.
Pulleys low, sweep up to shoulder height.
Elbows slightly below shoulders, controlled squeeze.
Shoulder blades pinned back, full lockout.
Body in one line, chest to an inch off the floor.
Hands elevated — easier; great for volume.
Feet elevated — biases upper chest.
Lean forward, elbows flare slightly.
Drive up and slightly back, slow negative.
Big stretch over the head, ribs stay down.
Squeeze a plate between palms, press straight out.
Anchor behind you, press to full lockout.
Brace hard, push the floor away, bar stays close.
Hinge ~45°, pull to lower ribs, no torso heave.
Each rep starts dead on the floor, explosive pull.
Chest up, elbows drive back past the torso.
Pull the elbow to the hip, not the hand to the chest.
Chest on bench kills momentum — strict reps.
Tall spine, squeeze shoulder blades together.
Pull to the collarbone, elbows down and back.
Arms straight, sweep the bar to the thighs.
Full hang to chin over bar, no kipping.
Underhand grip — more biceps, same lats.
Body rigid, chest to the bar.
Control the negative for a full stretch.
Pins at knee height, brutal upper-back loader.
Pull the elbow into the back pocket.
Landmine end, wide elbow, hip-height pull.
Plank position, row without rotating the hips.
Anchor high, drive elbows to the ribs.
Arms and legs off the floor, squeeze the spine.
Lying flat on a high bench — zero momentum.
Squeeze glutes, press in a straight line, head through.
Small leg drive, lock out overhead.
Elbows under wrists the whole press.
Rotate palms from facing you to facing forward.
Lead with the elbows, stop at shoulder height.
Constant tension — slow on the way down.
Raise to eye level, no body swing.
Hinge over, swing arms wide like wings.
Pull to the forehead, thumbs point behind you.
Seat height so handles start at ear level.
Wide grip, pull to chest height — not higher.
Hips high, head travels toward the floor.
Cross the cables, pull wide and back.
One arm, press up and forward along the bar.
Raise into a Y — lower traps love it.
Hold a plate at 9 and 3, raise to eye level.
Kick up to a wall, head to floor and press.
Elbows pinned to your sides, full extension.
Supinate as you lift; no shoulder swing.
Neutral grip — hits brachialis and forearms.
Arms hang behind torso for a long stretch.
Armpits over the pad, no bounce at the bottom.
Constant tension top to bottom.
Elbow braced on the thigh, peak squeeze.
Angled grip is easier on the wrists.
Chest on an incline bench, arms hang straight down.
Curl palms-up, rotate, lower palms-down.
Neutral rope grip, elbows pinned.
Stand on the band, curl against rising tension.
Hands shoulder-width, elbows tucked.
Lower to the forehead, elbows stay in.
Elbows glued to sides, full lockout.
Big stretch behind the head.
Face away from the stack, extend forward.
Stay upright, elbows track straight back.
Hands on a bench behind you, knees bent to scale.
Hands form a diamond under the chest.
Split the rope at the bottom, full extension.
Upper arm parallel to the floor, extend back.
Elbows on the pad, press to lockout.
Forearms on thighs, curl with wrists only.
Palms down — builds the extensors.
Overhand grip curl, wrists straight.
Heavy, tall posture, walk steady.
Hang from the bar, shoulders packed.
Pinch plates smooth-side out, hold for time.
Bar behind you, curl with the wrists.
Brace, sit between your heels, drive up.
Elbows high, stay upright.
Hips below parallel, chest tall.
Hold at the chest, elbows inside knees.
Full depth without the hips rolling off the pad.
Back flat on the pad, knees track over toes.
Rear foot on bench, drop straight down.
Step long, both knees to ~90°.
Continuous steps, torso upright.
Pause one second at the top.
Drive through the top heel, don't push off the back leg.
Thighs parallel, hold and breathe.
Step back, knee kisses the floor.
Explode up, land soft into the next rep.
One leg, heel stays down — hold a counterweight to scale.
Knees travel far forward, lean back in one line.
Soft knees, push hips back until you feel the stretch.
Straighter knees than RDL, lighter load.
Dumbbells slide down the thighs, flat back.
Hips stay pinned to the bench.
Bigger stretch than lying — control it.
Lower as slow as possible, catch with hands.
Bar on the back, hinge until torso near parallel.
Knees to hips in one line at the top.
Hinge on one leg, hips stay square.
Hinge at the hips, squeeze glutes at the top.
Anchor low, curl the heel to the glute.
Chin tucked, squeeze hard, full lockout.
Drive through the heels, pause at the top.
Kick back and slightly up, no back arch.
Face away, hinge, snap the hips through.
Wide stance, knees out, vertical torso.
Step behind and across, knee tracks the toe.
Lean slightly forward, push knees apart.
Soles together, pump the hips up.
One foot down, full lockout, no hip drop.
On all fours, drive the heel to the ceiling.
Band above knees, stay low, step wide.
Legs swing up behind you, pause at the top.
Full stretch at the bottom, pause at the top.
Bent knee biases the soleus.
On a step, full range, hold something to balance.
Hips hinged — bigger gastroc stretch.
Balls of feet on the platform edge, full stretch.
Heels on a step, lift the toes — bulletproof shins.
Squeeze glutes, ribs down, one straight line.
Stack feet, hips high.
Curl up vertebra by vertebra.
Shoulder blades off the floor, exhale at the top.
Opposite elbow to knee, slow and controlled.
Lean back 45°, rotate from the ribs.
Pelvis tucks at the top, no swing.
Knees to chest, control the descent.
Hips locked, roll only as far as you can hold.
Kneel, crunch ribs to pelvis — not arms pulling.
Rotate through the torso, arms stay long.
Lower back glued to the floor.
Hips level, fast knees.
Legs straight, low back stays down.
Hands meet feet over the hips.
Lying flat, heels to the ceiling.
Low back pressed down, arms and legs long.
Press out and resist the rotation.
Heavy on one side, walk perfectly upright.
Hang, sweep toes up to the bar.
Tap opposite shoulder, hips don't sway.
Opposite arm and leg out, slow and square.
Top foot on a bench — side plank for adductors.
Light on the feet, full arm swing.
Chest to floor, jump tall.
Knees to hip height, quick turnover.
Small hops, wrists do the work.
Land soft, stand fully, step down.
Legs-back-arms, then arms-back-legs.
Push and pull — full body sprint.
Track minutes as reps if you like.
Stand tall, light grip on the rails.
All-out effort, full recovery between.
Steady cadence, log minutes as reps.
Push and pull the handles — full body, low impact.
Log laps as reps, any stroke counts.
10-15% incline, brisk pace, no holding on.
Long pulls from the lats, hinge with each stroke.
Stay on your toes, snap the punches back.
Knees an inch off the floor, opposite limbs move.
Touch the line, explode out of the turn.
Hinge, snap the hips — arms are just ropes.
Smooth clean to rack, strict press.
Hold at chest, walk tall.
Explosive pull, fast elbows, drive overhead.
Bar stays close, punch up into the catch.
Front squat straight into an overhead press.
Push-up, row each side, clean, press.
Eyes on the bell the whole way up.
Low body angle, drive with the legs.
Big waves, athletic stance.
Arms straight, pull to the chest.
Anchor at chest height, squeeze the blades.
Squat, drive up, throw to the target.
One pull, punch the bell overhead.
Burpee with dumbbells straight into a double snatch.
Lock the elbow, ribs down, walk tall.
Bell overhead, hinge sideways, eyes on the bell.