Βιβλιοθήκη Ασκήσεων

Incline Treadmill 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: Treadmill.

Inverted Row 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: Suspension trainer or bar.

Jump Rope 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: Speed rope.

Kettlebell Clean and Press 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.

Kettlebell Snatch 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.

Kettlebell Swing 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: Kettlebell.

Kickback (Cable) 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, D-handle.

Kickback (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: Dumbbell, bench.

Landmine 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 landmine attachment.

Landmine Press (Half-Kneeling) 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: Barbell landmine.

Landmine Twist strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell landmine.

Lat Pulldown (Close Grip) 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: Lat pulldown machine, V-handle.

Lat Pulldown (Wide Grip) 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: Lat pulldown machine.

Lateral Bound 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.

Lateral 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.

Lateral 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.

Leaning Cable Lateral Raise 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.

Leg Extension 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: Leg extension machine.

Leg Press 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: Leg press machine.

Leg Press Calf Press 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: Leg press machine.

Low-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.