All Exercises
Browse all 912 exercises in the system.
Snatch Pull
An explosive barbell drill to improve snatch performance and build powerful legs and traps.
Snatch Shrug
Snatch Shrug targets your traps along with the forearms and shoulders. It is great for building balanced strength and improving control.
Snatch
Snatch targets your quads along with the biceps, glutes, hamstrings, lower back, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
Soleus Walk (Loaded Carry)
The Soleus Walk targets the soleus and calves while strengthening the core and grip. It builds endurance, balance, and lower leg stability.
Speed Band Overhead Triceps
A resistance band triceps movement that improves power and isolation from an overhead position.
Speed Box Squat
A power-building squat variation that emphasizes speed, control, and explosive hip drive.
Speed Squats
Speed Squats target your quads along with the calves, glutes, hamstrings, and lower back. They are great for building explosive power and improving control.
Spell Caster
A dynamic dumbbell exercise that improves rotational power and full-body coordination.
Spider Crawl
Spider Crawl targets your abs along with the chest, shoulders and triceps. It is great for building balanced strength and improving control.
Spider Curl
Spider Curl targets your biceps. It is great for building balanced strength and improving control.
Spinal Stretch
A seated twist and lean that stretches your spine, improves posture, and boosts rotation.
Split Clean
Split Clean targets your quads along with the calves, forearms, glutes, hamstrings, lower back, shoulders, and traps. It is great for building balanced strength and improving control.
Split Jerk
Split Jerk targets your quads along with the glutes, hamstrings, shoulders, and triceps. It is great for building balanced strength and improving control.
Split Jump
A plyometric lunge jump that enhances leg drive, balance, and cardiovascular endurance.
Split Snatch
Split Snatch targets your hamstrings along with the calves, forearms, glutes, lower back, quads, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
Split Squat with Dumbbells
A dumbbell-based split squat that targets each leg individually for balanced development.
Split Squats
A dynamic leg movement that combines strength and mobility with simple jumping transitions.
Sprint Intervals
Sprint intervals raise heart rate quickly and improve endurance through repeated high-intensity efforts.
Squat Jerk
Squat Jerk targets your quads along with the calves, glutes, hamstrings, shoulders, and triceps. It is great for building balanced strength and improving control.
Squat with Bands
Squat with Bands targets your quads along with the adductors, calves, glutes, hamstrings, and lower back. It is great for building balanced strength and improving control.
Squat with Chains
Squat with Chains targets your quads along with the adductors, calves, glutes, hamstrings, and lower back. It is great for building balanced strength and improving control.
Squat with Plate Movers
Squat with Plate Movers targets your quads along with the abductors, adductors, calves, glutes, and hamstrings. It is great for building balanced strength and improving control.
Squat
Squats target the quads, glutes, and hamstrings while also working the core and lower back. This compound barbell movement builds foundational strength, balance, and control.
Squats - With Bands
A resistance band squat that builds strong legs and posterior chain strength at any skill level.
Stairmaster
A powerful cardio machine that mimics stair climbing for total lower-body conditioning and fat burn.
Standing Alternating Dumbbell Press
Standing Alternating Dumbbell Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Barbell Calf Raise
Standing Barbell Calf Raise targets your calves along with the soleus. It is great for building balanced strength and improving control.
Standing Barbell Press Behind Neck
Standing Barbell Press Behind Neck targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over One-Arm Dumbbell Triceps Extension targets your triceps along with the shoulders. It is great for building balanced strength and improving control.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Standing Biceps Cable Curl
Standing Biceps Cable Curl targets your biceps. It is great for building balanced strength and improving control.
Standing Biceps Stretch
Standing Biceps Stretch targets your biceps along with the chest and shoulders. It’s excellent for improving flexibility, posture, and shoulder mobility.
Standing Bradford Press
Standing Bradford Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Standing Cable Chest Press
This exercise builds chest, shoulder, and triceps strength while engaging core stability.
Standing Cable Lift
Standing Cable Lift targets your abs along with the shoulders. It is great for building balanced strength and improving control.
Standing Cable Wood Chop
Standing Cable Wood Chop targets your abs along with the shoulders. It is great for building balanced strength and improving control.
Standing Concentration Curl
This variation helps improve arm shape and focus through strict curling mechanics.
Standing Dumbbell Calf Raise
This exercise targets the calves and soleus for improved balance and power.
Standing Dumbbell Press
A standing dumbbell shoulder press that develops strength, posture, and full-body control.
Standing Dumbbell Reverse Curl
Standing Dumbbell Reverse Curls develop grip strength and upper arm density.
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
A high-rep delt builder that improves overhead mobility and front shoulder definition.
Standing Dumbbell Triceps Extension
Standing Dumbbell Triceps Extensions strengthen the back of the arms and improve overhead stability.
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row targets the upper back and improves postural strength.
Standing Elevated Quad Stretch
A static quad stretch using a bench or step to increase range of motion and reduce tightness.
Standing Front Barbell Raise Over Head
A front raise that challenges shoulder control with an overhead finish.
Standing Gastrocnemius Calf Stretch
A simple standing stretch for improved calf and hamstring flexibility and circulation.
Standing Hamstring and Calf Stretch
A standing flexibility drill that improves range of motion across the entire back of the leg.
Standing Hip Circles
A low-impact warm-up movement that enhances joint range and prepares the hips for action.
Standing Hip Flexors
A basic stretch to improve posture, relieve tension, and enhance lower-body mobility.
Standing Inner-Biceps Curl
Standing Inner-Biceps Curl builds fuller biceps and improves arm definition.