Βιβλιοθήκη Ασκήσεων

Triceps Pushdown (Rope) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, rope.

Triceps Pushdown (Straight Bar) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, straight bar.

Tuck Jump elevates heart rate and work capacity while reinforcing athletic movement. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Open space.

Turkish Get-Up trains multiple major muscle groups in a coordinated pattern. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Kettlebell or dumbbell.

Upright Row (Cable) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable machine, straight bar.

Upright Row (EZ-Bar) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: EZ-bar.

V-Up strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Waiter's Walk elevates heart rate and work capacity while reinforcing athletic movement. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Kettlebell or dumbbell.

Walking Lunge trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells or barbell.

Weighted Plank strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat, plate.

Weighted Push-Up primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Weight plate/vest, floor.

Wrist Curl (Barbell) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Barbell, bench.

Wrist Curl (Dumbbell) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, bench.

Wrist Roller focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Wrist roller device.

Y-Raise (Incline Bench) develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, incline bench.

Yoke Walk trains multiple major muscle groups in a coordinated pattern. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Yoke frame.

Zercher Squat trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, squat rack.