Βιβλιοθήκη Ασκήσεων

Low-to-High 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.

Lying Leg Curl 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: Lying leg curl machine.

Machine Chest 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: Chest press machine.

Machine 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: Lateral raise machine.

Machine Shoulder Press 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: Shoulder press machine.

Man Maker 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: Dumbbells.

Meadows 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: Barbell landmine, handle.

Medicine Ball Chest Pass 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: Medicine ball, wall/partner.

Medicine Ball Overhead Throw 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: Medicine ball, wall/field.

Medicine Ball Slam 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: Medicine ball.

Neutral-Grip Pull-Up 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: Pull-up bar with neutral grips.

Nordic Hamstring Curl 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: Nordic bench or partner/anchoring.

Oblique Crunch 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.

One-Arm Lat Pulldown 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: Cable machine, single handle.

Overhead Cable Triceps Extension 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.

Overhead Press (Barbell) 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, rack.

Overhead Triceps Extension (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.

Pallof Press 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: Cable machine or band.

Pec Deck 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: Pec deck machine.

Pendlay 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: Barbell, plates.

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.