Βιβλιοθήκη Ασκήσεων

Farmer's Carry 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: Farmer handles or heavy dumbbells.

Farmer's Walk focuses on the arm musculature with controlled elbow flexion or extension. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Heavy dumbbells or farmer handles.

Frog Pump trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat, optional band.

Front Raise (Cable) 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: Cable machine, D-handle.

Front Raise (Dumbbell) 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.

Front 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.

Glute Bridge (Barbell) 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, pad.

Glute-Ham Raise (GHR) 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: GHR bench.

Goblet 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: Dumbbell or kettlebell.

Good Morning targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell.

Hack Squat (Machine) 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: Hack squat machine.

Hammer Curl 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.

Hanging Leg Raise 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: Pull-up bar, captain's chair.

High-Bar 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.

High-to-Low Cable Crossover primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handles.

Hip Hinge Drill (PVC) 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: PVC pipe/dowel.

Incline Barbell Bench Press 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: Barbell, adjustable bench, rack.

Incline Dumbbell Curl 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, incline bench.

Incline Dumbbell Flye primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, adjustable bench.

Incline Dumbbell Press 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: Dumbbells, adjustable bench.

Incline Smith Machine Press 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: Smith machine, adjustable bench.