Training Library

Here's an exclusive sneak peek at our Training Library! We're gearing up for an exciting, all-new experience launching this winter, so be sure to check back often.

In the meantime, we'd love to hear your thoughts—reach out to us anytime at support@freakathlete.co!

Exercises & Movements

Primary Muscle

Type

Mode

Difficulty

Filter & Sort

Primary Muscle

Type

Mode

Difficulty

45° Back Extension

Beginner - Assisted

Intermediate - Bodyweight- No assistance

Advanced - Weighted

MUSCLES TARGETED

Primary: Low Back

Secondary: Hamstrings, Glutes

90° Back Extension

Beginner - Assisted

Intermediate - Bodyweight

Advanced - Weighted or Single Leg

MUSCLES TARGETED

Primary: Low Back

Secondary: Glutes, Hamstrings

Bicep Curl

Beginner - Light Weight + High Reps

Intermediate - Moderate Weight

Advanced - Heavy Weight

MUSCLES TARGETED

Primary: Biceps

Secondary: Triceps

Bulgarian Split Squat

Beginner - Bodyweight

Intermediate - Weighted

Advanced - Weighted

MUSCLES TARGETED

Primary: Quads, Glutes

Secondary: Adductors

Copenhagen Side Plank

Beginner - Assisted

Intermediate - No assistance

Advanced - Holding Longer

MUSCLES TARGETED

Primary: Adductors

Secondary: Core

Couch Stretch

Beginner - Assisted

Intermediate - Bending Knee Forward

Advanced - Dynamic

MUSCLES TARGETED

Primary: Quads

Secondary: Hips

Facepull

Beginner - Light Weight + High Reps

Intermediate - Moderate Weight

Advanced - Heavy Weight

MUSCLES TARGETED

Primary: Upper Back

Secondary: Biceps

GHD Sit-Up

Beginner - Floor

Intermediate - 20°

Advanced - Full

MUSCLES TARGETED

Primary: Core

Secondary: Hips

Glute-Ham Raise

Beginner - Incline

Intermediate - Flat GHD Mode

Advanced - GHD Mode - Flat

MUSCLES TARGETED

Primary: Hamstrings

Secondary: Glutes

Hamstring Curl

Beginner - Light Weight + High Reps

Intermediate - Added Weight

Advanced - Heavier Weight

MUSCLES TARGETED

Primary: Hamstrings

Secondary: Glutes

Hip Thrust

Beginner - Bodyweight

Intermediate - Weighted

Advanced - Single Leg

MUSCLES TARGETED

Primary: Glutes

Secondary: Quads, Hamstrings

Incline Pigeon

Beginner - 30-45 Degree Incline

Intermediate - 20 Degree Incline

Advanced - Active Stretch

MUSCLES TARGETED

Primary: Hips

Secondary: Glutes

Leg Extension

Beginner - Lighter Weight

Intermediate - Added Weight

Advanced - Heavier Weight

MUSCLES TARGETED

Primary: Quads

Secondary: Adductors

Leg Raise

Beginner - Knee Tuck

Intermediate - Decline

Advanced - Decline with weight

MUSCLES TARGETED

Primary: Core

Secondary: Hips

Nordic Curl

Beginner - 45° Incline

Intermediate - 25° Incline

Advanced - Flat

MUSCLES TARGETED

Primary: Hamstrings

Secondary: Glutes

Pullover

Beginner - Bodyweight

Intermediate - Light Weight

Advanced - Unilateral - Light Weight

MUSCLES TARGETED

Primary: Chest, Upper Back

Secondary: Triceps

QL Raise

Beginner - Assisted

Intermediate - Bodyweight - Full Stretch

Advanced - Weighted

MUSCLES TARGETED

Primary: Low Back

Secondary: Core

Reverse Hyper

Beginner - Flat

Intermediate - Incline

Advanced - Banded + Incline

MUSCLES TARGETED

Primary: Low Back

Secondary: Glutes

Reverse Nordic

Beginner - 20° Incline

Intermediate - Banded

Advanced - Flat

MUSCLES TARGETED

Primary: Quads

Secondary: Hips

Russian Twist

Beginner - Flat

Intermediate - Decline

Advanced - Weighted + Decline

MUSCLES TARGETED

Primary: Core

Secondary: Obliques

Seated Row

Beginner - No weight

Intermediate - Moderate Weight

Advanced - Heavy Weight - Single Arm

MUSCLES TARGETED

Primary: Upper Back

Secondary: Biceps

Sit-Up

Beginner - Flat

Intermediate - Decline

Advanced - Weighted

MUSCLES TARGETED

Primary: Core

Secondary: Hips

Skull Crushers

Beginner - Light Weight + High Reps

Intermediate - Heavier Weight

Advanced - Heavier Weight

MUSCLES TARGETED

Primary: Triceps

Secondary: Upper Back

Standing Row

Beginner - Light Weight + High Reps

Intermediate - Moderate Weight

Advanced - Heavy Weight

MUSCLES TARGETED

Primary: Upper Back

Secondary: Triceps

Trap-3 Raise

Beginner - Bodyweight + High Reps

Intermediate - Weighted

Advanced - Added Weight + Slower Eccentric

MUSCLES TARGETED

Primary: Upper Back

Secondary: Low Back

WoodChops

Beginner - No weight - High Reps

Intermediate - Moderate Weight

Advanced - Heavy Weight

MUSCLES TARGETED

Primary: Obliques, Abs

Secondary: Low Back