Exercise Database

Knee raise while hanging from a bar. An easier progression toward the hanging leg raise.

Hanging knee raise that drives the knees toward one shoulder, alternating sides. Shifts the work onto the obliques.

Straight-leg raise from a hang, swung up to one side and then the other. A harder progression of the oblique knee raise.

Leg raise with the forearms supported in a roman chair. Direct lower-ab work without grip fatigue.

Static hold on one forearm and the side of the foot. Builds lateral core and hip stability.

Lying drill with opposite arm and leg extending. Teaches core bracing with a neutral spine.

Quadruped hold extending the opposite arm and leg. Builds spinal stability and glute control.

Alternating crunch with a twist toward the opposite knee. Hits the obliques and the whole ab wall.

Simultaneous raise of the legs and torso into a V shape. Works the entire abdominal wall at once.

Static hold with the lower back pressed into the floor. A gymnastic staple for core tension.

Pressing a cable away from the chest while resisting rotation. Anti-rotation work for the deep core.

Diagonal cable pull across the body. Trains rotational power through the obliques.

Explosive pull of the bar from the floor to the shoulders. Builds full-body power and rate of force.

Clean started from above the knee. Focuses on the explosive second pull without the floor start.

Olympic lift taking the bar from the floor to overhead in two phases. The ultimate full-body power test.

Olympic lift moving the bar from the floor to overhead in one pull. Demands power and mobility.

Front squat flowing straight into an overhead press. A conditioning staple that taxes everything.

Standing up from the floor with a weight held overhead. Trains shoulder stability and total-body control.

Explosive single-arm swing of the kettlebell to a locked-out overhead position. Power plus conditioning.

Overhead slam of a heavy ball into the floor. Explosive core and lat work with a conditioning effect.

Squat into a throw of a medicine ball at a target on the wall. Legs, shoulders, and lungs at once.

Bodyweight row on suspension straps. The load scales with the angle of your body.

Fan bike with moving handles. Resistance rises with your effort, which makes it brutal for intervals.

Machine simulating the double-pole motion of cross-country skiing. Upper-body-led conditioning.