Exercises

Our exercise videos will help you maximize your workout. By learning to do each exercise in the most effective way, your workout will be as productive as possible. This section of the site will also help you to learn new exercises that work different muscle groups.

Browse exercises for all sports and all muscle groups.

Sports:

(All) Women's Hockey Hockey Sport Football Golf Baseball Track Soccer Basketball Weightlifting Wrestling Volleyball Tennis Swimming

Muscle groups:

1 and Quarter Dips

1 Leg RDL With Press

2 Way Band Kicks

2 Way Wrist Curls

3 Way Front Lunge

3 Way Hamstring Press

3 Way Hamstring Touch

3 Way Hamstring Touch Med Ball

4 Way Ankle Kicks

90 90 Glute Isometric Hold

90 90 Groin Isometric Hold

Accelerated Box Jump

Alternating Arnold Press

Alternating Dumbbell Curl

Alternating Dumbbell Curl To Press

Alternating Dumbbell Shoulder Press

Alternating Incline Power Step Up

Alternating Med Ball Push Ups

Alternating Overhead Lateral Raise

Alternating Push Up Bridge

Alternating Single Arm Dumbbell Row

Alternating Split Lunge Jump

Alternating Superman

Alternating V Up

Alternating V Up Isometric Hold

Ankle Band Work

Anterior Tibialis Band

Assisted Nordic Hamstring Curls

Back Drop Squat

Back Extension Dumbbell Alternating Row

Back Extension Dumbbell Twisting Row

Back Extension Glute Ham Hyper

Back Extension With Straight Arms

Back Extension With T Pattern

Back Extension With Twist

Back Extension With Weight

Back Extension With X Pattern

Back Goalie Squat

Back Power Step Up

Back Squat With Bands

Back Squat With Chains

Back Squat With Pause

Backward Jogging Arm Circle

Backward Long Reach

Backward Roll to Feet

Balance Single Leg Squat

Ball Band Leg Curls

Ball Bent Knee Glute Lift

Ball Glute Hold

Ball Glute Hold Oscillatory

Ball Glute Lift

Ball Leg Curl Bridge

Band Face Pulls

Band Leg Speed Abduction

Band Leg Speed Adduction

Band One Arm Tricep Push Down

Band Pull Through Toes In

Band Pull Throughs

Band Rev Grip Straight Arm Lat Pull Down

Band Side Lat Pull

Band Speed Push Backs

Band Speed Scap Pulls

Band Straight Arm Pull Down

Band Tricep Extension

Barbell Bent Over Row

Bench Dip Isometric Hold

Bench Glute Lift

Bench Glute Lift Isometric Hold

Bench Press - Board

Bench Press With Chains

Bent Leg Hip Rotation

Bent Over Glute Ham Dumbell Rows

Bent Over Isometric Hamstring Glute Back Hold

Bent Over Windmill

Bicep Curl Isometric Hold

Bicep Curl Shock

Blackburn Series Complex Hold

Board Bench Press

Body Weight Squats

Box Back Squat Bands

Box Back Squat with Bands

Box Back Squat with Chains

Box Front Squat

Box Front Squat with Bands

Box Front Squat with Chains

Bulgarian Band Squat

Bulgarian Split

Bulgarian Split Deadlift

Bulgarian Squat

Carioca Low and Slow

Carioca Quick Step

Carioca Same Leg Behind

Carioca Same Leg In Front

Cat Cow Shoulder Stretch

Chest Band Adduction

Clean From Blocks Above Knee

Clean From Blocks Below Knee

Clean From Hang Above Knee

Clean From Hang Below Knee

Clean Pull From Blocks Above Knee

Clean Pull From Blocks Below Knee

Clean Pull From Hang Above Knee

Close Grip Bench Press

Close Grip Bench Press - Board

Close Grip Bench Press Throw

Close Grip Bench Press with Chains

Close Grip Board Bench Press

Close Grip Board Bench Press With Chains

Close Grip Incline Press

Close Grip Push Up

Closed Lunge V Band Twist

Cross Over Crunch

Cross Over Jogging Backward

Cross Over Jogging Forward

Cross Over Oblique

Cross Over Run for Height

Cross Over Step Up

Cross Over Step Up Band Dumbbells

Cross Over Step Up Bands

Cross Over Step Up Dumbbells

Cross Swing Abs

Cuban Press Figure 8

Cuban Press Incline

Cuban Press Incline Figure 8

Curl and Press Seated

Dead Hang Clean

Dead Hang Snatch

Deadlift on Box

Decline Dumbbell Push Backs

Decline Push Up

Deep Squat Bench Drop

Dip Isometric Hold

Double Knee Jump

Double Kneeling Partner Med Ball Reverse Toss

Double Leg Crunch Hold

Double Leg V Up

Double Step Up Band Dumbbell

Double Step Up With Band

Drop Dumbbell Lunge

Dual Action Bicep Curls

Dual Action DB Rows

Dual Action Tricep Band Extension

Duck Walk Forward

Dumbbell Bench Fly

Dumbbell Bench Isometric Hold

Dumbbell Bench Press

Dumbbell Bench Press Adaptability

Dumbbell Bench Press Alternating

Dumbbell Bench Press Isometric Hold With Resistance

Dumbbell Bench Press With Bands

Dumbbell Bench Press With Isometric Hold

Dumbbell Bent Over Row

Dumbbell Clean and Jerk

Dumbbell Curl To Press

Dumbbell Hindu Squat

Dumbbell Incline Fly

Dumbbell Incline Press

Dumbbell Incline Press Adaptability

Dumbbell Push Backs

Dumbbell Shoulder Press

Dumbbell Shrugs

Dumbbell Step Up

Dumbbell Step Up Band

Dumbbell Straight Leg Deadlift

Dumbbell Tricep Extension Adaptability

Dumbbell Walking Band Lunge

Dumbbell Walking Lunge

Dumbbell Walking Lunge with Pause

Dynamic Butterfly

Dynamic One Arm Lat Pull

Dynamic One Arm Reverse Grip Lat Pull

Dynamic Oscillatory Squats

Dynamic Supine Lat Pull Down

E3 Grip Face Pulls

Eccentric Glute Ham

Extension Flexion Shoulder Shock

External Rotation Band

EZ Close Grip Press

EZ Curl Reverse Curl

EZ Incline Tricep Extension

EZ Throat Press

EZ Tricep Extension

Face Pulls E3 Grip

Figure 8 Lateral Prone

Figure 8 Lateral Standing

Figure 8 Lateral Supine

Figure 8 Overhead Prone

Figure 8 Overhead Standing

Figure 8 Overhead Supine

Floor Tricep Dumbbell Extension

Forward Eccentric Band Jumps

Forward Straight Leg Skip

Frankenstein With Skip

Front Deltoid Raise

Front Drop Squat

Front Dumbbell Drop Squat

Front Dumbbell Drop Squat With Pause

Front Dumbbell Incline Step Up

Front Dumbbell Power Step Up

Front Dumbbell Squat

Front Dumbbell Step Up

Front Goalie Squat

Front Lateral Dumbbell Step Up

Front Plate Raise With Twist

Front Power Step Up

Front Raise Drops

Front Raise Seated

Front Squat Dumbbell

Front Squat Straight Arm

Front Squat Straight Arm Dumbbell

Front Squat With Bands

Front Squat With Chains

Front Squat With Pause

Full Bench Curl Up

Gallop Backward

Glute Band Cycle Kicks

Glute Bent Knee Bench Lifts

Glute Bridge Ups

Glute Ham Arm Curl

Glute Ham Hyper

Glute Ham Hyper Incline

Glute Ham Hyper Incline Band

Glute Ham Hyper Russian Twist

Glute Ham Hyper Russian Twist Straight Arm

Glute Ham Hyper With Band

Glute Ham Isometric Hold

Glute Ham Isometric Sit Up Hold

Glute Ham Over Head Dumbbell Sit Up

Glute Ham Over Head Sit Up

Glute Isometric Hold

Good Morning Jump

GPP Complete Lift 1

Half Bench Curl Up

Half Rack Back Squat

Half Squat Jump

Half Squat Jump With Weight

Hammer Curl Seated

Hammer Tricep Extension

Hamstring Up and Over

High Face Pulls

High Knee Pulls

Hindu Squat Oscillatory

Hindu Squat With Pause

Hip Flex Band Pulls

Hip Flex Band Pulls Lateral

Hip Flexor Eccentric Prone

Hip Flexor Isometric Prone

Hip Flexor Isometric Pull

Hip Open Lateral Lunge Walks

Hip Open Reverse Lunge With Twist

Hurdle Backward with Stick

Hurdle Forward with Stick

Hurdle Lateral with Stick

Hurdle Warm Up Backward

Hurdle Warm Up Forward

Hurdle Warm Up Glute Lift Lateral

Hurdle Warm Up Lateral

Hurdle Warm Up Under Lateral

Hurdler Twist Both Legs In

Hurdler Twist Leg In

In Line Good Morning

Incline Bench Single Leg Jumps

Incline Diagonal Med Ball Sit up

Incline Dumbbell Over Head Sit Up

Incline Dumbbell Press Alternating

Incline Dumbbell Press Isometric Hold

Incline Dumbbell Press Isometric Hold With Resistance

Incline Dumbbell Press With Bands

Incline Hammer Curl

Incline Over Head Sit Up

Incline Step Up Toe Raise

Infraspinatus Oscillatory

Internal External Shoulder Shock

Internal Rotation Band

Inverted Leg Swings

Inverted Scissor Kicks

Isometric Ball Groin Squeeze

Isometric Chest Hold

Isometric Dumbbell Hold Prone On Bench

Isometric Glute Ham

Isometric Glute Hamstring Back Hold

Isometric Hindu Squat Trap Shoulder Bicep Hold

Isometric Jerk Support

Isometric Lunge Band

Isometric Lunge Hold

Isometric Release Box Jumps

Isometric Single Leg Lateral Wall Sit

Isometric Split

Isometric Split Jerk Support

Isometric Split Squat and Punch

Isometric Split Squat and Rotational Punch

Isometric Squat Hold

Isometric Squat Trap Shoulder Bicep Hold

Isometric Wall Sits

JM Dumbbell Press

JM Dumbbell Press Adaptability

Jogging 360 Turns

Jogging Backward

Jogging Backward With Punches

Jogging Forward

Jogging Forward Arm Circles

Jogging Forward High Knees 360 Turn

Jogging Forward With Punches

Jogging High Knees Backward

Jogging High Knees Forward

Jump Squat and Press

Jumping Jack Cross Over

Knee Ankle Rolls

Knee Flare Reverse RDL

Knee Lifts Forward

Knee To Chest and Roll

Kneeling External Rotation

Kneeling Internal Rotation

Kneeling Partner Med Ball Reverse Toss

Kneeling Partner Med Ball Side Toss

L Raise With Scapula Depression

Lat Pull and Press

Lat Pull Chin Grip

Lat Pull Straight Arm Shrug

Lateral Band Lunge

Lateral Band Step Up

Lateral Cross Over Run

Lateral Cross Over Run for Distance

Lateral Deltoid Rebound

Lateral Hip Flexor Isometric Pull

Lateral Partner Push Lunge

Lateral Shift Lunge

Lateral Single Leg Ball Squat

Lateral Single Leg Band Jumps

Lateral Single Leg Bench Hops

Lateral Squat Shuffle

Lateral Walking Band Lunge

Laying Leg Circles

Laying Leg Over

Laying Relaxation

Laying Straight Leg Kicks

Laying Up and Over

Laying Wall Shakes

Leg Curl Ball Neck Bridge

Leg Curls Adaptability

Leg Press Calf Raise

Long Stride Reverse Reach

Low Hurdle Hop For Distance

Lunge Runner Start Knee Grab

Lunge To Straight Leg Kicks

Lunge With Plate Hold

Lying Knee Figure 8

Lying Leg Twist

Manual 4-Way Neck

Manual Arm Abduction

Manual Bench Press

Manual Bicep Curl

Manual Clamshell

Manual Leg Abduction

Manual Leg Adduction

Manual Leg Curl

Manual Pike Hangs

Manual Tricep Extension

Med Ball Bent Leg Hip Rotation

Med Ball Push Ups

Med Ball Reverse Over Head Toss

Med Ball Step and Over Head Toss

Med Ball Toe Touches

Messier Back Squats

Messier Front Squats

Nordic Hamstring Curls

Oblique Crunches

Oblique Double Leg Lift Crunch

Oblique Leg Lift Crunch

Olympic Good Mornings

One Arm Bent Over Lat Pull Down

One Arm Dumbell Snatch

One Arm Face Pull

One Arm Face Pull E3 Grip

One Arm Lat Pull Adaptability

One Arm Lat Pull Down

One Arm Lat Pull Down E3 Grip

One Arm Lat Pull Down E3 Grip Adaptability

One Arm Reverse Grip Lat Pull Down

One Arm Reverse Grip Tricep Push Down

One Arm Side Lat Pull Down

One Arm Tricep Push Down

One Arm Tricep Push Down Adaptability

One Hand Deadlift

One Hand Single Leg Deadlift

One Leg Alternating Dumbbell Curl

One Leg Back Extension

One Leg Med Ball Side Toss

One Way Hamstring Touch

Open Lunge V Band Twist

Oscillatory Bench Glute Lifts

Oscillatory Box Push Up

Oscillatory Extended Push Up

Oscillatory Prone Bench Row

Oscillatory Push Up

Oscillatory Single Leg Squat

Over Head Backward Walk Lunge

Over Head Lat Raise Adaptability

Over Head Lateral Raise

Over Head Rack Squat

Over Head Rotational Lunge

Over Head Shrug

Over Head Sit Up Adaptability

Over Head Squat With Shrug

Over Head Walk Lunge

Overhead Barbell Lunge

Overhead Barbell Step Up

Overhead Barbell Walking Lunge

Partner Back Walks

Partner Balance Fighting

Partner Balance Fighting With Pad

Partner Band Abs

Partner Circle Fights

Partner Dive Roll

Partner Lateral Ab Tug Of War

Partner Lateral Med Ball Toss

Partner Leg Bends

Partner Leg Walks

Partner Over Back Rolls

Partner Over Head Med Ball Toss

Partner Squat Isometric Hold

Partner Squat Oscillatory

Pike Bench Push Ups

Pike Partner Abs

Pike Swiss Ball Abs

Pike Under Twist

Piston Squat Adaptability

Piston Squat On Toes

Piston Squat With Band

Piston Squat With Twist

Power Clean and Jerk

Power Clean From Blocks Above Knee

Power Clean From Blocks Above Knee With Front Squat

Power Clean From Blocks Below Knee

Power Clean From Blocks Below Knee With Front Squat

Power Clean From Hang Above Knee

Power Clean From Hang Above Knee With Front Squat

Power Clean From Hang Below Knee

Power Clean From Hang Below Knee With Front Squat

Power Clean With Front Squat

Power Snatch From Blocks Above Knee

Power Snatch From Blocks Above Knee With Overhead Squat

Power Snatch From Blocks Below Knee

Power Snatch From Blocks Below Knee With Overhead Squat

Power Snatch From Hang Above Knee

Power Snatch From Hang Above Knee With Overhead Squat

Power Snatch From Hang Below Knee

Power Snatch From Hang Below Knee With Overhead Squat

Power Snatch Standing On A Block

Power Snatch With Overhead Squat

Pressing Overhead Squat

Pronate Supinate Throat Press

Pronated Tricep Extension

Prone Alternating Leg Lift

Prone Bench Hip Flex

Prone Bench Hip Flex Isometric

Prone Bench Neck Bridge

Prone Forearm Bridge

Prone Rings Figure 8

Pull Up Circle Hang

Pull Up Hang Scissor

Pull Up Hang Twist

Pull Up Manual Circle

Pull Up Manual Hang

Pull Up Manual Twist

Push Up Ball Rotation

Push Up Climber

Push Up Isometric Hold

Push Up Scapula Shrug

Push Up Scapula Shrug With Bands

Push Up Stretch

Push Up Stretch With Twist

Quarter Rack Squat

RDL Dumbbell Shrug

RDL Olympic Style

Referee Double Knee Jump

Relaxed Box Jump

Reverse 180 Bench Hop

Reverse Band Crunch

Reverse Grip Bench Press

Reverse Grip Board Bench Press

Reverse Grip Tricep Push Down Adaptability

Reverse Hyper On Glute Ham

Reverse Hyper On Glute Ham With Band

Reverse Hyper Wide Leg

Reverse Hyper Wide Leg With Band

Reverse Walking Toe Touch

Rotational Lunge In Side

Rotational Lunge Out Side

Russian Plyo Box

Russian Plyo Box Pause

Russian Plyo Box Shallow

Scapula Disassociation

Scapula Pull Isometric Hold

Scapula U Pulls

Seated Good Morning

Seated Plate Punches

Seated Rear Delt

Seated Touch and Punch

Seated Twist and Punch

Short Supine Bridge

Short Supine Bridge Alternating Leg Extension

Short Supine Bridge Alternating Leg Lift

Shoulder Press Oscillatory Seated

Shoulder Press Seated

Shoulder Shrug Seated

Shoulder Stick Dislocate

Shuffle Bent Over Arm Swing

Shuffle Dragging Foot

Shuffle With Arm Swing

Side Bridge Leg Circle

Side Delt Dumbbell Lateral Raises

Side Deltoid Raise

Side Glute Bridge

Side Lat Raise Seated

Single Arm Dumbbell Bench

Single Arm Incline Dumbbell Press

Single Dumbbell Leg Bench Hop

Single Leg Back Squat

Single Leg Ball Curl

Single Leg Bench Hop

Single Leg Dumbbell Bench Clean

Single Leg Dumbbell Front Squat

Single Leg Dumbbell RDL

Single Leg Eccentric Leg Press

Single Leg Front Squat

Single Leg Good Morning

Single Leg Hops Low Box With Bands

Single Leg Internal External Twist

Single Leg Isometric Deadlift

Single Leg Isometric Hold

Single Leg Low Box Band Dumbbell Step Up

Single Leg One Arm Band Row

Single Leg Press

Single Leg Rack Squats

Single Leg T RDL

Single Leg Wall Sits

Single Straight Leg Deadlift

Sit Up With Twist

Skipping Backward

Skipping Backward When Flaring Knees

Skipping Backward With Picking Cherries

Skipping Forward

Skipping Forward With A Kick

Skipping Forward With Picking Cherries

Snatch From Blocks Above Knee

Snatch From Blocks Below Knee

Snatch From Hang Above Knee

Snatch From Hang Below Knee

Snatch Grip Deadlift

Snatch Pull From Blocks Above Knee

Snatch Pull From Blocks Below Knee

Snatch Pull From Hang Above Knee

Snatch Pull From Hang Below Knee

Snatch Pull Standing On A Block

Speed Glute Ham Drops

Speed Skater For Distance

Spiderman Crawl

Split Lunge Jump

Split Squat Band

Split Squat Isometric Hold

Split Squat Oscillatory

Squat and Press

Squat and Punch

Squat and Rotational Punch

Squat Isometric Single Leg Under Bar

Squat Jump and Press Over Head

Squat Jump Pause

Squat Jump With Weight

Squatting and Plate Press

Squatting Band Row

Squatting External Rotation

Squatting Internal Rotation

Squatting One Arm Band Row

Squatting One Arm Lat Pull

Stand Alternaing V Band Flexion

Standing Arm Circle

Standing Band Leg Curl

Standing Barbell Tricep Extension

Standing Between Legs Med Ball Forward Toss

Standing Dumbbell Press

Standing Glute Isometric

Standing Glute Kicks

Standing Isometric Shoulder Trap Bicep Calf Hold

Standing Lat Pull Downs

Standing Military Press

Standing Oscillatory Dumbbell Press

Standing Over and Under

Standing Partner Med Ball Side Toss

Standing Twist and Press

Standing Twist and Punch

Step Up Adaptability

Step Up Band Glute Kick

Stiff Leg Good Morning

Straight Bar Curl

Straight Bar Push Backs

Straight Leg Crunch

Straight Leg Deadlift

Straight Leg Hip Flex Isometric

Straight Leg Hip Flex Lift

Straight Leg Hip Flex Oscillatory

Straight Leg Isometric Glute Lifts

Straight Leg Lateral Shuffle

Straight Leg Toe Touch

Straight Leg Toe Touch (fwd, back)

Straight Leg Up Crunch

Straight Leg Walking Good Morning

Supinate Pronate Tricep Extension

Supinate Pronate Tricep Throat Press

Supinate Tricep Extension

Supine Bent Knee Rotation

Supine Bridge Alternating Leg Lift

Supine Curl Ups

Supine Elbow Bridge

Supine Hamstring Isometric

Supine Isometric Back Glute Hamstring Hold

Supine Lat Pull Down

Supine Leg Circles

Supine Leg Thrust

Supine Scissors

Supine Straight Leg Rotation

Supraspinatus Oscillatory

Swinging Standing Lat Pull Down

Swiss Ball Down Twist

Swiss Ball Up Twist

T Raise With Scap Depression

Toe Reach Squat

Triangle Terror

Tricep Push Down

Tricep Push Down Band

Tricep Push Down Rope

Two Handed Med Ball Push Up

W Raise With Scapula Depression

Walking Ankle Pull Ins

Walking Arm Circles

Walking Band Lunge Jumps

Walking Dumbbell RDL

Walking Knee Pulls

Walking Lunge 45 Step

Walking Lunge Jumps

Walking Lunge With Band

Walking Lunge With Twist

Walking Over Head Plate Lunge

Walking Quad Stretch

Wide Stance Back Squat

Wrist Curl Flexion

Y Raise With Scapula Depression

Zercher Good Morning

Zottman Curls Seated

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