Exercises & Movements
Primary Muscle
Type
Mode
Difficulty
Primary Muscle
Type
Mode
Difficulty
45° Back Extension
Beginner - Assisted
Intermediate - Bodyweight- No assistance
Advanced - Weighted
PLAY VIDEO
MUSCLES TARGETED
Primary: Low Back
Secondary: Hamstrings, Glutes
90° Back Extension
Beginner - Assisted
Intermediate - Bodyweight
Advanced - Weighted or Single Leg
PLAY VIDEO
MUSCLES TARGETED
Primary: Low Back
Secondary: Glutes, Hamstrings
Bicep Curl
Beginner - Light Weight + High Reps
Intermediate - Moderate Weight
Advanced - Heavy Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Biceps
Secondary: Triceps
Bulgarian Split Squat
Beginner - Bodyweight
Intermediate - Weighted
Advanced - Weighted
PLAY VIDEO
MUSCLES TARGETED
Primary: Quads, Glutes
Secondary: Adductors
Copenhagen Side Plank
Beginner - Assisted
Intermediate - No assistance
Advanced - Holding Longer
PLAY VIDEO
MUSCLES TARGETED
Primary: Adductors
Secondary: Core
Couch Stretch
Beginner - Assisted
Intermediate - Bending Knee Forward
Advanced - Dynamic
PLAY VIDEO
MUSCLES TARGETED
Primary: Quads
Secondary: Hips
Facepull
Beginner - Light Weight + High Reps
Intermediate - Moderate Weight
Advanced - Heavy Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Upper Back
Secondary: Biceps
GHD Sit-Up
Beginner - Floor
Intermediate - 20°
Advanced - Full
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MUSCLES TARGETED
Primary: Core
Secondary: Hips
Glute-Ham Raise
Beginner - Incline
Intermediate - Flat GHD Mode
Advanced - GHD Mode - Flat
PLAY VIDEO
MUSCLES TARGETED
Primary: Hamstrings
Secondary: Glutes
Hamstring Curl
Beginner - Light Weight + High Reps
Intermediate - Added Weight
Advanced - Heavier Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Hamstrings
Secondary: Glutes
Hip Thrust
Beginner - Bodyweight
Intermediate - Weighted
Advanced - Single Leg
PLAY VIDEO
MUSCLES TARGETED
Primary: Glutes
Secondary: Quads, Hamstrings
Incline Pigeon
Beginner - 30-45 Degree Incline
Intermediate - 20 Degree Incline
Advanced - Active Stretch
PLAY VIDEO
MUSCLES TARGETED
Primary: Hips
Secondary: Glutes
Leg Extension
Beginner - Lighter Weight
Intermediate - Added Weight
Advanced - Heavier Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Quads
Secondary: Adductors
Leg Raise
Beginner - Knee Tuck
Intermediate - Decline
Advanced - Decline with weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Core
Secondary: Hips
Nordic Curl
Beginner - 45° Incline
Intermediate - 25° Incline
Advanced - Flat
PLAY VIDEO
MUSCLES TARGETED
Primary: Hamstrings
Secondary: Glutes
Pullover
Beginner - Bodyweight
Intermediate - Light Weight
Advanced - Unilateral - Light Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Chest, Upper Back
Secondary: Triceps
QL Raise
Beginner - Assisted
Intermediate - Bodyweight - Full Stretch
Advanced - Weighted
PLAY VIDEO
MUSCLES TARGETED
Primary: Low Back
Secondary: Core
Reverse Hyper
Beginner - Flat
Intermediate - Incline
Advanced - Banded + Incline
PLAY VIDEO
MUSCLES TARGETED
Primary: Low Back
Secondary: Glutes
Reverse Nordic
Beginner - 20° Incline
Intermediate - Banded
Advanced - Flat
PLAY VIDEO
MUSCLES TARGETED
Primary: Quads
Secondary: Hips
Russian Twist
Beginner - Flat
Intermediate - Decline
Advanced - Weighted + Decline
PLAY VIDEO
MUSCLES TARGETED
Primary: Core
Secondary: Obliques
Seated Row
Beginner - No weight
Intermediate - Moderate Weight
Advanced - Heavy Weight - Single Arm
PLAY VIDEO
MUSCLES TARGETED
Primary: Upper Back
Secondary: Biceps
Sit-Up
Beginner - Flat
Intermediate - Decline
Advanced - Weighted
PLAY VIDEO
MUSCLES TARGETED
Primary: Core
Secondary: Hips
Skull Crushers
Beginner - Light Weight + High Reps
Intermediate - Heavier Weight
Advanced - Heavier Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Triceps
Secondary: Upper Back
Standing Row
Beginner - Light Weight + High Reps
Intermediate - Moderate Weight
Advanced - Heavy Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Upper Back
Secondary: Triceps
Trap-3 Raise
Beginner - Bodyweight + High Reps
Intermediate - Weighted
Advanced - Added Weight + Slower Eccentric
PLAY VIDEO
MUSCLES TARGETED
Primary: Upper Back
Secondary: Low Back
WoodChops
Beginner - No weight - High Reps
Intermediate - Moderate Weight
Advanced - Heavy Weight
PLAY VIDEO
MUSCLES TARGETED
Primary: Obliques, Abs
Secondary: Low Back