Βιβλιοθήκη Ασκήσεων

Plate Pinch Hold 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: Weight plates.

Plyometric Push-Up 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.

Power Clean 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: Barbell.

Preacher Curl (EZ-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: EZ-bar, preacher bench.

Prowler Push 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: Prowler sled.

Pull-Up (Overhand) 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, optional belt.

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: Floor (or handles).

Rack Pull 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, rack.

Rear Delt Cable Flye 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.

Rear Delt Flye (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, bench.

Reverse 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.

Reverse 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: EZ-bar or barbell.

Reverse Hyperextension 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: Reverse hyper machine.

Reverse 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.

Reverse Pec Deck Flye 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: Pec deck machine (rear delt).

Reverse 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.

Reverse 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.

Romanian Deadlift 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 or dumbbells.

Romanian Deadlift (Dumbbell) 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.

Rope 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: Cable machine, rope.

Rowing Machine 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: Row ergometer.