Exercises
1097 exercises with instructions. Open one in the app to see the animated mannequin.
Arms 151
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Band Skull Crusher
- Barbell Curl
- Barbell Curls Lying Against An Incline
- Bench dip
- Bench Press - Powerlifting
- Bench Press with Chains
- Board Press
- Body Tricep Press
- Body-Up
- Bottoms-Up Clean From The Hang Position
- Brachialis-SMR (hold)
- Cable Hammer Curls - Rope Attachment
- Cable Incline Triceps Extension
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Preacher Curl
- Cable Rope Overhead Triceps Extension
- Cable Wrist Curl
- Chain Handle Extension
- Close-Grip Barbell Bench Press
- Close-Grip Dumbbell Press
- Close-Grip EZ Bar Curl
- Close-Grip EZ-Bar Curl with Band
- Close-Grip EZ-Bar Press
- Close-Grip Push-up off of a Dumbbell
- Close-Grip Standing Barbell Curl
- Concentration Curls
- Cross Body Hammer Curl
- Decline Close-Grip Bench To Skull Crusher
- Decline Dumbbell Triceps Extension
- Decline EZ Bar Triceps Extension
- Diamond push-up
- Dip Machine
- Dip support (hold)
- Drag Curl
- Dumbbell Alternate Bicep Curl
- Dumbbell Bicep Curl
- Dumbbell Floor Press
- Dumbbell Lying Pronation
- Dumbbell Lying Supination
- Dumbbell One-Arm Triceps Extension
- Dumbbell Prone Incline Curl
- Dumbbell Tricep Extension -Pronated Grip
- EZ-Bar Curl
- EZ-Bar Skullcrusher
- Farmer's Walk
- Finger Curls
- Flexor Incline Dumbbell Curls
- Floor Press
- Floor Press with Chains
- Hammer Curls
- High Cable Curls
- Incline Barbell Triceps Extension
- Incline Dumbbell Curl
- Incline Hammer Curls
- Incline Inner Biceps Curl
- Incline Push-up Close-Grip
- JM Press
- Kettlebell Overhead Triceps Extension
- Kneeling Cable Triceps Extension
- Kneeling Forearm Stretch (hold)
- Low Cable Triceps Extension
- Lying Cable Curl
- Lying Close-Grip Bar Curl On High Pulley
- Lying Close-Grip Barbell Triceps Extension Behind The Head
- Lying Close-Grip Barbell Triceps Press To Chin
- Lying Dumbbell Tricep Extension
- Lying High Bench Barbell Curl
- Lying Supine Dumbbell Curl
- Lying Triceps Press
- Machine Bicep Curl
- Machine Preacher Curls
- Machine Triceps Extension
- One Arm Dumbbell Preacher Curl
- One Arm Floor Press
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- Overhead Cable Curl
- Overhead Triceps (hold)
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Palms-Up Dumbbell Wrist Curl Over A Bench
- Parallel Bar Dip
- Pin Presses
- Plate Pinch
- Preacher Curl
- Preacher Hammer Dumbbell Curl
- Push-up - Close Triceps Position
- Reverse Band Bench Press
- Reverse Barbell Curl
- Reverse Barbell Preacher Curls
- Reverse Cable Curl
- Reverse Grip Triceps Pushdown
- Reverse Plate Curls
- Reverse Triceps Bench Press
- Rickshaw Carry
- Ring Dip
- Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Seated Biceps (hold)
- Seated Close-Grip Concentration Barbell Curl
- Seated Dumbbell Curl
- Seated Dumbbell Inner Biceps Curl
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Seated Triceps Press
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Sled Overhead Triceps Extension
- Smith Machine Close-Grip Bench Press
- Speed Band Overhead Triceps
- Spider Curl
- Standing Bent-Over One-Arm Dumbbell Triceps Extension
- Standing Bent-Over Two-Arm Dumbbell Triceps Extension
- Standing Biceps Cable Curl
- Standing Biceps Stretch (hold)
- Standing Concentration Curl
- Standing Dumbbell Reverse Curl
- Standing Dumbbell Triceps Extension
- Standing Inner-Biceps Curl
- Standing Low-Pulley One-Arm Triceps Extension
- Standing Olympic Plate Hand Squeeze
- Standing One-Arm Cable Curl
- Standing One-Arm Dumbbell Curl Over Incline Bench
- Standing One-Arm Dumbbell Triceps Extension
- Standing Overhead Barbell Triceps Extension
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Standing Towel Triceps Extension
- Supine Chest Throw
- Tate Press
- Tricep Dumbbell Kickback
- Tricep Side Stretch (hold)
- Triceps Overhead Extension with Rope
- Triceps Pushdown
- Triceps Pushdown - Rope Attachment
- Triceps Pushdown - V-Bar Attachment
- Triceps Stretch (hold)
- Two-Arm Dumbbell Preacher Curl
- Weighted Bench Dip
- Wide-Grip Standing Barbell Curl
- Wrist Circles
- Wrist Roller
- Wrist Rotations with Straight Bar
- Zottman Curl
- Zottman Preacher Curl
Back 124
- Alternating Kettlebell Row
- Alternating Renegade Row
- Archer pull-up
- Atlas Stone Trainer
- Atlas Stones
- Axle Deadlift
- Band Assisted Pull-up
- Barbell Deadlift
- Barbell Shrug
- Barbell Shrug Behind The Back
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row With Palms In
- Bent-Arm Barbell Pullover
- Bodyweight Mid Row
- Cable Incline Pushdown
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Catch and Overhead Throw
- Chair Lower Back Stretch (hold)
- Chin-up
- Clean Shrug
- Close-Grip Front Lat Pulldown
- Commando pull-up
- Crossover Reverse Lunge
- Dancer's Stretch (hold)
- Dead hang (hold)
- Deadlift with Bands
- Deadlift with Chains
- Deficit Deadlift
- Dumbbell Incline Row
- Dumbbell Shrug
- Dynamic Back Stretch
- Elevated Cable Rows
- Front lever (hold)
- Full Range-Of-Motion Lat Pulldown
- Gironda Sternum Chins
- Hug A Ball (hold)
- Hyperextensions (Back Extensions)
- Hyperextensions With No Hyperextension Bench
- Incline Bench Pull
- Inverted row
- Inverted Row with Straps
- Keg Load
- Kettlebell Sumo High Pull
- Kipping Muscle-up
- Kneeling High Pulley Row
- Kneeling Single-Arm High Pulley Row
- L-sit pull-up
- Latissimus Dorsi-SMR (hold)
- Leverage High Row
- Leverage Iso Row
- Leverage Shrug
- London Bridges
- Lower Back-SMR (hold)
- Lying Cambered Barbell Row
- Lying T-Bar Row
- Middle Back Shrug
- Middle Back Stretch
- Mixed Grip Chin
- Muscle-up
- Negative muscle-up
- Negative pull-up
- One Arm Against Wall (hold)
- One Arm Chin-up
- One Arm Lat Pulldown
- One Handed Hang (hold)
- One-Arm Dumbbell Row
- One-Arm Kettlebell Row
- One-Arm Long Bar Row
- Overhead Lat (hold)
- Overhead Slam
- Pelvic Tilt Into Bridge (hold)
- Pull-up
- Pyramid (hold)
- Rack Pull with Bands
- Rack Pulls
- Reverse Band Deadlift
- Reverse Grip Bent-Over Rows
- Rhomboids-SMR (hold)
- Rocky Pull-up/Pulldowns
- Rope Climb
- Rope Straight-Arm Pulldown
- Scapular pull-up
- Seated Cable Rows
- Seated Good Mornings
- Seated One-arm Cable Pulley Rows
- Shotgun Row
- Side To Side Chins
- Side-Lying Floor Stretch (hold)
- Sled Row
- Smith Machine Behind the Back Shrug
- Smith Machine Bent Over Row
- Smith Machine Upright Row
- Snatch Shrug
- Spinal Stretch (hold)
- Standing Dumbbell Upright Row
- Standing Pelvic Tilt (hold)
- Stiff Leg Barbell Good Morning
- Straight Bar Bench Mid Rows
- Straight-Arm Pulldown
- Superman
- Superman (hold)
- Superman angels
- Superman swimmers
- Suspended Row
- T-Bar Row with Handle
- Tuck front lever (hold)
- Two-Arm Kettlebell Row
- Typewriter pull-up
- Underhand Cable Pulldowns
- Upper Back Stretch (hold)
- Upright Cable Row
- Upright Row - With Bands
- V-Bar Pull-up
- V-Bar Pulldown
- Weighted Ball Hyperextension
- Weighted Pull-up
- Wide-Grip Lat Pulldown
- Wide-grip pull-up
- Wide-Grip Pulldown Behind The Neck
- Wide-Grip Rear Pull-up
Chest 89
- Alternating Floor Press
- Archer push-up
- Around The Worlds
- Barbell Bench Press - Medium Grip
- Barbell Guillotine Bench Press
- Barbell Incline Bench Press - Medium Grip
- Behind Head Chest Stretch (hold)
- Bench Press - With Bands
- Bent-Arm Dumbbell Pullover
- Bodyweight Flyes
- Butterfly
- Cable Chest Press
- Cable Crossover
- Cable Iron Cross
- Chain Press
- Chest And Front Of Shoulder Stretch (hold)
- Chest Push (multiple response)
- Chest Push (single response)
- Chest Push from 3 point stance
- Chest Push with Run Release
- Chest Stretch on Stability Ball (hold)
- Clap push-up
- Clock Push-up
- Cross Over - With Bands
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Flyes
- Decline push-up
- Decline Smith Press
- Dip
- Dip - Chest Version
- Drop Push
- Dumbbell Bench Press
- Dumbbell Bench Press with Neutral Grip
- Dumbbell Flyes
- Dynamic Chest Stretch
- Elbows Back (hold)
- Extended Range One-Arm Kettlebell Floor Press
- Flat Bench Cable Flyes
- Forward Drag with Press
- Front Raise And Pullover
- Hammer Grip Incline DB Bench Press
- Heavy Bag Thrust
- Hindu push-up
- Incline Cable Chest Press
- Incline Cable Flye
- Incline Dumbbell Bench With Palms Facing In
- Incline Dumbbell Flyes
- Incline Dumbbell Flyes - With A Twist
- Incline Dumbbell Press
- Incline push-up
- Incline Push-up Depth Jump
- Incline Push-up Reverse Grip
- Incline Push-up Wide
- Isometric Chest Squeezes
- Isometric Wipers
- Knee push-up
- Leg-Over Floor Press
- Leverage Chest Press
- Leverage Decline Chest Press
- Leverage Incline Chest Press
- Low Cable Crossover
- Machine Bench Press
- Medicine Ball Chest Pass
- Neck Press
- One Arm Dumbbell Bench Press
- One-Arm Flat Bench Dumbbell Flye
- One-Arm Kettlebell Floor Press
- Plyo Kettlebell Push-up
- Plyo Push-up
- Push-up
- Push-up (Close and Wide Hand Positions)
- Push-up to Side Plank
- Push-up With Feet On An Exercise Ball
- Single-Arm Cable Crossover
- Single-Arm Push-up
- Smith Machine Bench Press
- Smith Machine Decline Press
- Smith Machine Incline Bench Press
- Spider-Man push-up
- Standing Cable Chest Press
- Straight bar dip
- Straight-Arm Dumbbell Pullover
- Suspended Push-up
- Svend Press
- Wide push-up
- Wide-Grip Barbell Bench Press
- Wide-Grip Decline Barbell Bench Press
- Wide-Grip Decline Barbell Pullover
Core 103
- 3/4 Sit-up
- Ab Crunch Machine
- Ab Roller
- Advanced Kettlebell Windmill
- Barbell Ab Rollout
- Barbell Ab Rollout - On Knees
- Barbell Rollout from Bench
- Barbell Side Bend
- Bent Press
- Bent-Knee Hip Raise
- Bicycle crunch
- Bird dog
- Bosu Ball Cable Crunch With Side Bends
- Bottoms Up
- Butt-Ups
- Cable Crunch
- Cable Judo Flip
- Cable Reverse Crunch
- Cable Russian Twists
- Cable Seated Crunch
- Cocoons
- Cross-Body Crunch
- Crunch
- Crunch - Hands Overhead
- Crunch - Legs On Exercise Ball
- Dead bug
- Decline Crunch
- Decline Oblique Crunch
- Decline Reverse Crunch
- Double Kettlebell Windmill
- Dumbbell Side Bend
- Elbow to Knee
- Exercise Ball Crunch
- Exercise Ball Pull-In
- Flat Bench Leg Pull-In
- Flat Bench Lying Leg Raise
- Flutter kicks
- Frog Sit-up
- Gorilla Chin/Crunch
- Hanging bicycle
- Hanging knee raise
- Hanging L-sit (hold)
- Hanging leg raise
- Hanging oblique knee raise
- Hanging windshield wipers
- Heel touch
- Hollow body (hold)
- Janda Sit-up
- Kettlebell Figure 8
- Kettlebell Pass Between The Legs
- Kettlebell Windmill
- Knee/Hip Raise On Parallel Bars
- Kneeling Cable Crunch With Alternating Oblique Twists
- L-sit (hold)
- Landmine 180's
- Leg Pull-In
- Leg raise
- Lower Back Curl
- Medicine Ball Full Twist
- Mountain climbers
- Oblique Crunch
- Oblique Crunch - On The Floor
- One-Arm High-Pulley Cable Side Bends
- One-Arm Medicine Ball Slam
- Otis-Up
- Pallof Press
- Pallof Press With Rotation
- Plank (hold)
- Plank jack
- Plank shoulder tap
- Plate Twist
- Press Sit-up
- Reverse crunch
- Rope Crunch
- Russian twist
- Seated Barbell Twist
- Seated Flat Bench Leg Pull-In
- Seated Overhead Stretch (hold)
- Side plank (hold)
- Side plank hip dip
- Sit-up
- Sledgehammer Swings
- Smith Machine Hip Raise
- Spell Caster
- Spider Crawl
- Standing Cable Lift
- Standing Cable Wood Chop
- Standing Lateral Stretch (hold)
- Standing Rope Crunch
- Stomach Vacuum (hold)
- Supine One-Arm Overhead Throw
- Supine Two-Arm Overhead Throw
- Suspended Fallout
- Suspended Reverse Crunch
- Toe Touchers
- Toes to bar
- Torso Rotation (hold)
- Tuck Crunch
- V-up
- Weighted Ball Side Bend
- Weighted Crunch
- Weighted Sit-up - With Bands
- Wind Sprints
Full body 11
- Ape walk
- Bear crawl
- Boxer shuffle
- Burpee
- Crab walk
- High knees
- Human flag (hold)
- Inchworm
- Jumping jacks
- Shadow boxing
- Sprint in place
Legs 302
- 90/90 Hamstring
- Adductor (hold)
- Adductor/Groin (hold)
- All Fours Quad Stretch (hold)
- Alternate Leg Diagonal Bound
- Alternating Hang Clean
- Ankle Circles
- Ankle On The Knee (hold)
- Anterior Tibialis-SMR (hold)
- Backward Drag
- Balance Board
- Ball Leg Curl
- Band Good Morning
- Band Good Morning (Pull Through)
- Band Hip Adductions
- Barbell Full Squat
- Barbell Glute Bridge
- Barbell Hack Squat
- Barbell Hip Thrust
- Barbell Lunge
- Barbell Seated Calf Raise
- Barbell Side Split Squat
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step-up
- Barbell Walking Lunge
- Bear Crawl Sled Drags
- Bench Jump
- Bench Sprint
- Bicycling
- Bicycling, Stationary
- Box Jump (Multiple Response)
- Box Skip
- Box Squat
- Box Squat with Bands
- Box Squat with Chains
- Broad jump
- Bulgarian split squat
- Cable Deadlifts
- Cable Hip Adduction
- Calf Press
- Calf Press On The Leg Press Machine
- Calf raise
- Calf Raise On A Dumbbell
- Calf Raises - With Bands
- Calf Stretch Elbows Against Wall (hold)
- Calf Stretch Hands Against Wall (hold)
- Calves-SMR (hold)
- Car Deadlift
- Carioca Quick Step
- Chair Leg Extended Stretch (hold)
- Chair Squat
- Clean
- Clean Deadlift
- Clean from Blocks
- Clean Pull
- Conan's Wheel
- Curtsy lunge
- Depth Jump Leap
- Donkey Calf Raises
- Donkey kick
- Double Kettlebell Alternating Hang Clean
- Double Leg Butt Kick
- Downward Facing Balance
- Dumbbell Clean
- Dumbbell Lunge
- Dumbbell Rear Lunge
- Dumbbell Seated Box Jump
- Dumbbell Seated One-Leg Calf Raise
- Dumbbell Squat
- Dumbbell Squat To A Bench
- Dumbbell Step-up
- Elevated Back Lunge
- Elliptical Trainer
- Fast Skipping
- Fire hydrant
- Flutter Kicks
- Foot-SMR (hold)
- Frankenstein Squat
- Frog Hops
- Front Barbell Squat
- Front Barbell Squat To A Bench
- Front Box Jump
- Front Cone Hops (or hurdle hops)
- Front Leg Raises
- Front Squat (Clean Grip)
- Front Squat With Two Kettlebells
- Glute bridge
- Glute Ham Raise
- Goblet Squat
- Good morning
- Good Morning
- Good Morning off Pins
- Groin and Back Stretch
- Groiners
- Hack Squat
- Hamstring Stretch (hold)
- Hamstring-SMR (hold)
- Hang Clean
- Hang Clean - Below the Knees
- Hang Snatch
- Hang Snatch - Below Knees
- Hanging Bar Good Morning
- Heaving Snatch Balance
- Hindu squat
- Hip Circles (prone)
- Hip Extension with Bands
- Hip Flexion with Band
- Hip Lift with Band
- Hip thrust
- Hurdle Hops
- Iliotibial Tract-SMR (hold)
- Intermediate Groin Stretch (hold)
- Intermediate Hip Flexor and Quad Stretch (hold)
- Iron Crosses (stretch)
- IT Band and Glute Stretch (hold)
- Jefferson Squat
- Jerk Dip Squat
- Jogging, Treadmill
- Jump lunge
- Jump squat
- Kettlebell Dead Clean
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Kettlebell Pistol Squat
- Knee Circles
- Kneeling Jump Squat
- Kneeling Squat
- Lateral Box Jump
- Lateral Cone Hops
- Leg Extensions
- Leg Lift
- Leg Press
- Leg-Up Hamstring Stretch (hold)
- Leverage Deadlift
- Linear 3-Part Start Technique
- Linear Acceleration Wall Drill
- Linear Depth Jump
- Lunge Pass Through
- Lunge Sprint
- Lying Bent Leg Groin (hold)
- Lying Crossover (hold)
- Lying Glute (hold)
- Lying Hamstring (hold)
- Lying Leg Curls
- Lying Machine Squat
- Lying Prone Quadriceps (hold)
- Monster Walk
- Moving Claw Series
- Muscle Snatch
- Narrow Stance Hack Squat
- Narrow Stance Leg Press
- Narrow Stance Squat
- Nordic curl
- Olympic Squat
- On Your Side Quad Stretch (hold)
- On-Your-Back Quad Stretch (hold)
- One Half Locust (hold)
- One Knee To Chest (hold)
- One Leg Barbell Squat
- One-Arm Kettlebell Clean
- One-Arm Open Palm Kettlebell Clean
- One-Arm Overhead Kettlebell Squat
- One-Arm Side Deadlift
- One-Legged Cable Kickback
- Open Palm Kettlebell Clean
- Overhead Squat
- Peroneals Stretch (hold)
- Peroneals-SMR (hold)
- Physioball Hip Bridge
- Piriformis-SMR (hold)
- Pistol squat
- Platform Hamstring Slides
- Plie Dumbbell Squat
- Posterior Tibialis Stretch (hold)
- Power Clean
- Power Clean from Blocks
- Power Jerk
- Power Snatch
- Power Snatch from Blocks
- Power Stairs
- Prone Manual Hamstring
- Prowler Sprint
- Pull Through
- Quad Stretch (hold)
- Quadriceps-SMR (hold)
- Quick Leap
- Rear Leg Raises
- Recumbent Bike
- Reverse Band Box Squat
- Reverse Band Power Squat
- Reverse Band Sumo Deadlift
- Reverse Hyperextension
- Reverse lunge
- Rickshaw Deadlift
- Rocket Jump
- Rocking Standing Calf Raise
- Romanian Deadlift
- Romanian Deadlift from Deficit
- Rope Jumping
- Rowing, Stationary
- Runner's Stretch
- Running, Treadmill
- Sandbag Load
- Seated Band Hamstring Curl
- Seated Calf Raise
- Seated Calf Stretch (hold)
- Seated Glute (hold)
- Seated Hamstring (hold)
- Seated Hamstring and Calf Stretch (hold)
- Seated Leg Curl
- Shrimp squat
- Side Hop-Sprint
- Side Leg Raises
- Side lunge
- Side Lying Groin Stretch (hold)
- Side Standing Long Jump
- Side to Side Box Shuffle
- Single Leg Butt Kick
- Single Leg Push-off
- Single-Cone Sprint Drill
- Single-leg glute bridge
- Single-Leg High Box Squat
- Single-Leg Hop Progression
- Single-Leg Lateral Hop
- Single-Leg Leg Extension
- Single-leg Romanian deadlift
- Single-Leg Stride Jump
- Sit Squat
- Skaters
- Skating
- Sled Drag - Harness
- Sled Push
- Smith Machine Calf Raise
- Smith Machine Hang Power Clean
- Smith Machine Leg Press
- Smith Machine Pistol Squat
- Smith Machine Reverse Calf Raises
- Smith Machine Squat
- Smith Machine Stiff-Legged Deadlift
- Smith Single-Leg Split Squat
- Snatch
- Snatch Balance
- Snatch Deadlift
- Snatch from Blocks
- Snatch Pull
- Speed Box Squat
- Speed Squat
- Split Clean
- Split Jerk
- Split Jump
- Split Snatch
- Split squat
- Split Squat with Dumbbells
- Squat
- Squat - With Bands
- Squat Jerk
- Squat with Bands
- Squat with Chains
- Squat with Plate Movers
- Stairmaster
- Standing Barbell Calf Raise
- Standing Calf Raises
- Standing Dumbbell Calf Raise
- Standing Elevated Quad Stretch (hold)
- Standing Gastrocnemius Calf Stretch (hold)
- Standing Hamstring and Calf Stretch (hold)
- Standing Hip Circles
- Standing Hip Flexors (hold)
- Standing Leg Curl
- Standing Soleus And Achilles Stretch (hold)
- Star Jump
- Step Mill
- Step-up with Knee Raise
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Stride Jump Crossover
- Sumo Deadlift
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
- Sumo squat
- Suspended Split Squat
- Thigh Abductor
- Thigh Adductor
- Tire Flip
- Trail Running/Walking
- Trap Bar Deadlift
- Tuck jump
- Upper Back-Leg Grab (hold)
- Vertical Swing
- Walking lunge
- Walking, Treadmill
- Wall sit (hold)
- Weighted Jump Squat
- Weighted Sissy Squat
- Weighted Squat
- Wide Stance Barbell Squat
- Wide Stance Stiff Legs
- Windmills
- World's Greatest Stretch (hold)
- Yoke Walk
- Zercher Squat
Mobility 28
- Active front split slides
- Adductor side plank (hold)
- Arm circles
- Cat-cow
- Cossack squat
- Couch stretch (hold)
- Deep squat flow
- Deep squat pry (hold)
- End-range lift-offs
- Finger pulses
- Frog stretch (hold)
- Front split (hold)
- Half split hamstring fold (hold)
- Horse stance (hold)
- Low lunge pulses
- Middle split (hold)
- Middle split slides
- Palm pulses
- Pancake good mornings
- Scapular push-up
- Shoulder dislocates
- Side neck stretch (hold)
- Slow back kick
- Slow front kick
- Slow side kick
- Sphinx to cobra waves
- Standing spinal waves
- Wrist and finger prep
Posture 27
- Chair thoracic extension
- Child's pose side stretch
- Chin tuck
- Clamshell
- Doorway chest stretch (hold)
- Hip hike on a step
- Kneeling hip flexor (hold)
- Levator scapulae stretch (hold)
- McGill curl-up
- Open book stretch
- Posterior pelvic tilt
- Prone elbow lifts on a block
- Prone press-up
- Prone snow angel on a block
- Prone Y-T-W raise
- Short foot
- Shoulder blade squeeze
- Side-lying hip abduction
- Single-leg balance (hold)
- Single-leg calf raise
- Supine chin tuck
- Supported chest opener (hold)
- Toe yoga
- Towel scrunch
- Wall angel
- Wall posture check (hold)
- Wall toe raises
Shoulders 137
- Alternating Cable Shoulder Press
- Alternating Deltoid Raise
- Alternating Kettlebell Press
- Anti-Gravity Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Backward Medicine Ball Throw
- Band Pull Apart
- Barbell Incline Shoulder Raise
- Barbell Rear Delt Row
- Barbell Shoulder Press
- Battling Ropes
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Bent Over Low-Pulley Side Lateral
- Bradford/Rocky Presses
- Cable Internal Rotation
- Cable Rear Delt Fly
- Cable Rope Rear-Delt Rows
- Cable Seated Lateral Raise
- Cable Shoulder Press
- Car Drivers
- Chair Upper Body Stretch (hold)
- Chin To Chest Stretch (hold)
- Circus Bell
- Clean and Jerk
- Clean and Press
- Crucifix
- Cuban Press
- Double Kettlebell Jerk
- Double Kettlebell Push Press
- Double Kettlebell Snatch
- Dumbbell Incline Shoulder Raise
- Dumbbell Lying One-Arm Rear Lateral Raise
- Dumbbell Lying Rear Lateral Raise
- Dumbbell One-Arm Shoulder Press
- Dumbbell One-Arm Upright Row
- Dumbbell Raise
- Dumbbell Scaption
- Dumbbell Shoulder Press
- Elbow Circles
- External Rotation
- External Rotation with Band
- External Rotation with Cable
- Face Pull
- Front Cable Raise
- Front Dumbbell Raise
- Front Incline Dumbbell Raise
- Front Plate Raise
- Front Two-Dumbbell Raise
- Internal Rotation with Band
- Isometric Neck Exercise - Front And Back
- Isometric Neck Exercise - Sides
- Jerk Balance
- Kettlebell Arnold Press
- Kettlebell Halo
- Kettlebell Halo with Overhead Extension
- Kettlebell Pirate Ships
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Kettlebell Thruster
- Kettlebell Turkish Get-Up (Lunge style)
- Kettlebell Turkish Get-Up (Squat style)
- Kneeling Arm Drill
- Landmine Linear Jammer
- Lateral Raise - With Bands
- Leverage Shoulder Press
- Log Lift
- Low Pulley Row To Neck
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Lying One-Arm Lateral Raise
- Lying Rear Delt Raise
- Machine Shoulder (Military) Press
- Medicine Ball Scoop Throw
- Neck-SMR (hold)
- One-Arm Incline Lateral Raise
- One-Arm Kettlebell Clean and Jerk
- One-Arm Kettlebell Jerk
- One-Arm Kettlebell Military Press To The Side
- One-Arm Kettlebell Para Press
- One-Arm Kettlebell Push Press
- One-Arm Kettlebell Snatch
- One-Arm Kettlebell Split Jerk
- One-Arm Kettlebell Split Snatch
- One-Arm Side Laterals
- Pike push-up
- Power Partials
- Pseudo planche push-up
- Push Press - Behind the Neck
- Rack Delivery
- Return Push from Stance
- Reverse Flyes
- Reverse Flyes With External Rotation
- Reverse Machine Flyes
- Round The World Shoulder Stretch (hold)
- Seated Barbell Military Press
- Seated Bent-Over Rear Delt Raise
- Seated Cable Shoulder Press
- Seated Dumbbell Press
- Seated Front Deltoid (hold)
- Seated Head Harness Neck Resistance
- Seated Side Lateral Raise
- See-Saw Press (Alternating Side Press)
- Shoulder Circles
- Shoulder Press - With Bands
- Shoulder Raise
- Shoulder Stretch (hold)
- Side Lateral Raise
- Side Laterals to Front Raise
- Side Wrist Pull (hold)
- Single Dumbbell Raise
- Single-Arm Linear Jammer
- Skin the cat
- Sled Overhead Backward Walk
- Sled Reverse Flye
- Smith Incline Shoulder Raise
- Smith Machine One-Arm Upright Row
- Smith Machine Overhead Shoulder Press
- Standing Alternating Dumbbell Press
- Standing Barbell Press Behind Neck
- Standing Bradford Press
- Standing Dumbbell Press
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Standing Front Barbell Raise Over Head
- Standing Low-Pulley Deltoid Raise
- Standing Military Press
- Standing Palm-In One-Arm Dumbbell Press
- Standing Palms-In Dumbbell Press
- Standing Two-Arm Overhead Throw
- Straight Raises on Incline Bench
- Tuck back lever (hold)
- Two-Arm Kettlebell Clean
- Two-Arm Kettlebell Jerk
- Two-Arm Kettlebell Military Press
- Upright Barbell Row
- Wall handstand (hold)
- Wall handstand push-up
Skills 4
Yoga 121
- Ashtanga bridge (hold)
- Bharadvaja's twist (hold)
- Big toe pose (hold)
- Bird dog pose (hold)
- Boat (hold)
- Both big toes (hold)
- Bound half lotus seated fold (hold)
- Bound half lotus standing fold (hold)
- Bound lotus (hold)
- Bow (hold)
- Bridge (hold)
- Butterfly (hold)
- Camel (hold)
- Cat (hold)
- Chair (hold)
- Chaturanga (hold)
- Child's Pose (hold)
- Cobra (hold)
- Corpse (hold)
- Cow (hold)
- Cow face (hold)
- Crescent lunge (hold)
- Crocodile (hold)
- Crow (hold)
- Dancer (hold)
- Dolphin (hold)
- Downward dog (hold)
- Eagle (hold)
- Ear pressure (hold)
- Easy pose (hold)
- Embryo (hold)
- Embryo in the womb (hold)
- Extended hand to big toe (hold)
- Extended legs (hold)
- Extended side angle (hold)
- Figure four (hold)
- Fire log (hold)
- Fish (hold)
- Five-pointed star (hold)
- Four-limbed staff (hold)
- Front splits (hold)
- Garland (hold)
- Gate (hold)
- Goddess (hold)
- Half forward fold (hold)
- Half lord of the fishes (hold)
- Half moon (hold)
- Hands under feet (hold)
- Happy baby (hold)
- Head to knee (hold)
- Headstand (hold)
- Hero (hold)
- Humble warrior (hold)
- Knees to chest (hold)
- Knees-chest-chin (hold)
- Legs up (hold)
- Lizard (hold)
- Locust (hold)
- Lotus (hold)
- Low lunge (hold)
- Marichyasana A (hold)
- Marichyasana C (hold)
- Mountain (hold)
- Pigeon (hold)
- Plank pose (hold)
- Plough (hold)
- Puppy (hold)
- Pyramid (hold)
- Rabbit (hold)
- Reclined angle (hold)
- Reclined big toe (hold)
- Reclined butterfly (hold)
- Reclined hero (hold)
- Reclined pigeon (hold)
- Reclined twist (hold)
- Reverse plank (hold)
- Reverse tabletop (hold)
- Reverse warrior (hold)
- Revolved chair (hold)
- Revolved half moon (hold)
- Revolved head to knee (hold)
- Revolved side angle (hold)
- Revolved triangle (hold)
- Rock the baby (hold)
- Rooster (hold)
- Seated forward fold (hold)
- Shoulder pressing pose (hold)
- Shoulder stand (hold)
- Side crow (hold)
- Side plank pose (hold)
- Side-reclining leg lift (hold)
- Sleeping tortoise (hold)
- Sphinx (hold)
- Staff (hold)
- Standing crescent moon (hold)
- Standing forward fold (hold)
- Standing split (hold)
- Sun salutation A
- Sun salutation B
- Thread the needle (hold)
- Three-legged dog (hold)
- Three-limbed fold (hold)
- Thunderbolt (hold)
- Tortoise (hold)
- Tree (hold)
- Triangle (hold)
- Uprooting (hold)
- Upward dog (hold)
- Upward lotus (hold)
- Upward salute (hold)
- Upward-facing forward fold (hold)
- Warrior I (hold)
- Warrior II (hold)
- Warrior III (hold)
- Wheel (hold)
- Wide-angle seated fold (hold)
- Wide-legged fold B (hold)
- Wide-legged fold C (hold)
- Wide-legged fold D (hold)
- Wide-legged forward fold (hold)
- Yoga mudra (hold)