exercise_name_focus_link
No.

exercise_nameexercise_focus

exercise_video_link

exercise_description

1

Ab Wheel Iso

Corehttps://www.youtube.com/watch?v=1vDicD_tr9M

Hold ab wheel position for core engagement.

2

Ab Wheel RolloutCore

https://www.youtube.com/watch?v=9ZCoAbI7uX0

Extend fully using ab wheel, engage core to return.

3

Adductor Mobilization

Legs

https://www.youtube.com/watch?v=hS82gl2Ea8g

Mobilize hip adductors for better flexibility.

4

Alternating Barbell Split Jump

Legs

https://www.youtube.com/watch?v=fiFvoKrHxng

Explosive split jump while alternating legs.

5

Alternating Bodyweight Split Jump Legs

https://www.youtube.com/watch?v=ZiupDCper-M

Jump and switch legs, working lower body power.

6

Alternating Dumbbell Bench Press Chest

https://www.youtube.com/watch?v=p8A3oaWhU6U

Press dumbbells alternately while lying on bench.

7

Alternating Dumbbell Curl

Arms

https://www.youtube.com/watch?v=iixND1P2lik

Curl dumbbells alternately to work biceps.

8

Alternating Dumbell Split Jump

Legs

https://www.youtube.com/watch?v=e3hCZpHeEZ4

Jump and switch legs, holding dumbbells.

9

Alternating Lateral Lunge Walk

Legs

https://www.youtube.com/watch?v=-mLAtXQLiTEStep laterally, alternating sides, engaging leg muscles.

10

Alternating Single Leg V-Up

Core

https://www.youtube.com/watch?v=0EIDVDbzVNo

Lift alternating legs while performing V-Up motion.

11

American KB Swing

Back, Shoulders

https://www.youtube.com/watch?v=E6GoQYuZZT4

Swing kettlebell overhead, engaging core and hips.

12

Anchored Reverse CrunchCorehttps://www.youtube.com/watch?v=fcvdXzWoogg

Crunch upward while keeping legs anchored.

13

Anchored Sit UpCore

https://www.youtube.com/watch?v=CBL_WRQjvuY

Perform sit-up while keeping feet anchored.

14

Anderson Front Squat

Legs

https://www.youtube.com/watch?v=wFbJajvBZzYSquat from pins, starting at the bottom.

15

Anti-Rotation Core ActivationCorehttps://www.youtube.com/watch?v=8KNHP0mN9Lc

Resist rotation to engage core muscles.

16

Archer Squats

Legs

https://www.youtube.com/watch?v=p4tsleylZB8

Squat, alternating side lunges to challenge legs.

17

Arms Across Stretch

Arms, Shoulders

https://www.youtube.com/watch?v=-1K0m5ywRcY

Stretch arms across chest to release tension.

18

Arnold Press

Shoulders

https://www.youtube.com/watch?v=3ml7BH7mNwQ

Press dumbbells overhead, rotating palms as you press.

19

Arnold Shoulder Press

Shoulders

https://www.youtube.com/watch?v=6Z15_WdXmVw

Shoulder press with palms rotating inward.

20

Around the World Squat

Legs

https://www.youtube.com/watch?v=xbj6TtFJgIY

Squat while moving weight in circular motion.

21

Around the Worlds (weight optional Core

https://www.youtube.com/watch?v=9uqGfOvtqn0

Rotate arms holding weight around body.

22

Assisted Bodyweight Squat to Box Legs

https://www.youtube.com/watch?v=WnADyvqlfDg

Squat with assistance to a box for controlled movement.

23

Assisted Chin-Ups

Back

https://www.youtube.com/watch?v=A-uiFTIsgRg

Use assistance to perform chin-ups.

24

Assisted Lateral Squat

Legs

https://www.youtube.com/watch?v=wTQ_wwE-ZuISquat laterally with assistance for balance.

25

Assisted Nordic Curls

Legs

https://www.youtube.com/watch?v=49Uozp9wfik

Perform Nordic curls with assistance to target hamstrings.

26

Assisted Pull-ups

Back

https://www.youtube.com/watch?v=wFj808u2HWU

Use assistance to perform pull-ups.

27

Assisted Reverse Lunge With Block Legs

https://www.youtube.com/watch?v=a2BOfZ1Ll8E

Lunge back with assistance, block knee at floor.

28

Back Extension

Back

https://www.youtube.com/watch?v=H8Swl1N-uis

Engage lower back muscles by lifting torso off the floor.

29

Back Extension to Y's

Back

https://www.youtube.com/watch?v=ph3pddpKzzw&pp=ygUV Extend arms to form a Y shape while lifting torso.

30

Back Lunge into KickbackLegs

https://www.youtube.com/watch?v=rkpvx4DuJJI&pp=ygUYQ Lunge back, then kick back while engaging glutes.

31

Back Squat

Legs

https://www.youtube.com/watch?v=ultWZbUMPL8&pp=ygUKPlace barbell on shoulders, squat while keeping form.

32

Back-Supported Pullover

Back

https://www.youtube.com/watch?v=FK4rHfWKEac&pp=ygUXEngage upper back and chest while extending arms.

33

Backward Walking

Legs

https://www.youtube.com/watch?v=zWTQ9UPsmf4&pp=ygU Walk backward to challenge balance and coordination.

34

Ball Slam To Jump

Legs

https://www.youtube.com/watch?v=zLDENYTNhHg&pp=ygU Slam medicine ball, then jump, engaging full body.

35

Ball Squat to Press

Legs

https://www.youtube.com/watch?v=GyTTtBAvc4s&pp=ygUTQSquat while pressing medicine ball overhead.

36

Band Press-Down

Arms

https://www.youtube.com/watch?v=h6tQmRu9h2E&pp=ygUPUse resistance band to perform triceps press-down.

37Band Pull Apart

Shoulders

https://www.youtube.com/watch?v=stwYTTPXubo

Pull resistance band apart to work upper back.

38

Band Up and Overs

Arms, Shoulders

https://www.youtube.com/watch?v=BvyQEahQ3XA

Step on band, perform lateral raises with band.

39

Band-Assisted Chin-Up

Back

https://www.youtube.com/watch?v=A-uiFTIsgRg

Use band assistance to perform chin-ups.

40

Band-Assisted Inverted Row

Back

https://www.youtube.com/watch?v=pKjbIyQmHiU

Perform inverted row using resistance band.

41

Band-Assisted Neutral-Grip Pull-Up Back

https://www.youtube.com/watch?v=rznRMNKJTUQ

Use band assistance for neutral-grip pull-ups.

42

Band-Assisted Pull-Up

https://www.youtube.com/watch?v=A-uiFTIsgRg

Perform pull-ups using resistance band assistance.

Back©Navigate 2024

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43

Band-Assisted Pushup

Chest

https://www.youtube.com/watch?v=Saq-JVbRZx0

Use band assistance to perform push-ups.

44

Band-Resisted Ab Wheel Iso

Corehttps://www.youtube.com/watch?v=K4VQ2WE3R-U

Perform ab wheel isometrically with resistance band.

45

Band-Resisted Goblet Squat

Legs

https://www.youtube.com/watch?v=W3sp_uGF9XA

Add resistance with band to goblet squats.

46

Band-Resisted Pull-Up

Back

https://www.youtube.com/watch?v=auPG8gUWiFw

Perform pull-ups with added resistance from band.

47

Band-Resisted Pushup

Chest

https://www.youtube.com/watch?v=cOFwFzzLFWw

Add resistance to push-ups using a band.

48

Band-Resisted Ring Pushup

Chest

https://www.youtube.com/watch?v=kPfMkZc_Chg

Perform push-ups with resistance using rings and band.

49

Band-Resisted Squat

Legs

https://www.youtube.com/watch?v=jz47v0Uj1cYSquat with resistance band for added challenge.

50

Banded Curl

Arms

https://www.youtube.com/watch?v=MkPz57rN2nw

Perform curls using resistance band.

51

Banded Curtsey Lunge into Abducti Legs

https://www.youtube.com/watch?v=7jwHVv51Zro

Lunge while abducting the leg, using resistance band.

52

Banded Eccentric Pause Squats

Legs

https://www.youtube.com/watch?v=DYs9eFN_c5Y

Perform squats with an eccentric pause using resistance band.

53

Banded Face Pull

Shoulders

https://www.youtube.com/watch?v=Wq-Td9UXRK8

Use resistance band for face pulls targeting rear delts.

54

Banded Frog Thrusts

Legs

https://www.youtube.com/watch?v=h16B74bduTY

Perform frog thrusts with added resistance from a band.

55

Banded Glute Walks

Legs

https://www.youtube.com/watch?v=wQjJXuVEsEc

Walk sideways using resistance band for glute activation.

56

Banded Hip Extension

Legs

https://www.youtube.com/watch?v=FiyLIMmOs5w

Use resistance band to perform hip extensions.

57

Banded Hip Thrust to Abduction

Legs

https://www.youtube.com/watch?v=R-xLxPU5orI

Hip thrust with abduction using resistance band.

58

Banded Kickbacks

Legs

https://www.youtube.com/watch?v=O5-ROTyo2dA

Perform kickbacks using resistance band.

59

Banded No Money

Arms

https://www.youtube.com/watch?v=KqTgISFdmew

Perform "No Money" exercise with resistance band.

60

Banded Pull-Down

Back

https://www.youtube.com/watch?v=0H7d2qjyKbU

Perform pull-downs using resistance band.

61

Banded Reverse Lunge to Kick Bac Legs

https://www.youtube.com/watch?v=P3QJbq1z_NA

Lunge back and perform kickback using resistance band.

62

Banded Rotator Cuff Internal/ExternShoulders

https://www.youtube.com/watch?v=8zJtj0Bw6D0

Work rotator cuff with resistance band.

63

Banded Rows

Back

https://www.youtube.com/watch?v=j5l0wcEOq1E

Perform rows using resistance band.

64

Banded Scapular Protraction

Shoulders

https://www.youtube.com/watch?v=3AZ_iF-_RFE

Protract scapula using resistance band.

65

Banded Side Plank AbductionCorehttps://www.youtube.com/watch?v=U0O86X0TMek

Engage side plank with added abduction from a band.

66

Banded Tube Walks

Legs

https://www.youtube.com/watch?v=855BmSh1q_Y

Walk using resistance band around legs for activation.

67

Banded Walks

Legs

https://www.youtube.com/watch?v=dgbhiejP7oI

Perform walks using resistance band for muscle engagement.

68

Barbell Back Squat

Legs

https://www.youtube.com/watch?v=8PMjqgR8Wa8Squat with barbell on shoulders to work lower body.

69

Barbell Bench Press

Chest

https://www.youtube.com/watch?v=rT7DgCr-3pg

Press barbell from chest to target chest muscles.

70

Barbell Bench Press From Pins

Chest

https://www.youtube.com/watch?v=t2aOUqhQIBU

Press barbell from pins to target chest muscles.

71

Barbell Bent Over Row

Back

https://www.youtube.com/watch?v=Nqh7q3zDCoQ

Row barbell to engage upper back muscles.

72

Barbell Bicep Curl

Arms

https://www.youtube.com/watch?v=QZEqB6wUPxQ

Perform curls with barbell to target biceps.

73

Barbell Box Squat

Legs

https://www.youtube.com/watch?v=nBc_2Jyp3tM

Squat onto a box or bench with barbell for depth control.

74

Barbell Bulgarian Split Squat

Legs

https://www.youtube.com/watch?v=-4LVK1crLSw

Perform split squat with rear foot elevated and barbell.

75

Barbell Chest-Supported T-Bar RowBack

https://www.youtube.com/watch?v=ly5AOZB0bc4

Row barbell while chest-supported to engage back muscles.

76

Barbell Close Grip 2-pause bench p Chest, Triceps

https://www.youtube.com/watch?v=Cv5nS1AH_jE

Bench press with close grip, pausing at chest and triceps.

77

Barbell Close Grip Bench Press

Chest, Triceps

https://www.youtube.com/watch?v=vEUyEOVn3yM

Bench press with close grip to target triceps.

78

Barbell Close-Grip Biceps Curl

Arms

https://www.youtube.com/watch?v=vSupPQiBkeY

Perform biceps curls with close grip on barbell.

79

Barbell Concentration Biceps Curl Arms

https://www.youtube.com/watch?v=QZEqB6wUPxQ

Concentrate on curling barbell for biceps isolation.

80

Barbell Curl

Arms

https://www.youtube.com/watch?v=uvhnpOjDye8

Perform classic biceps curls with barbell.

81

Barbell Deadlift

Back, Legs

https://www.youtube.com/watch?v=vfKwjT5-86k

Lift barbell from the ground to work entire body.

82

Barbell Deadlifts from Blocks

Back, Legs

https://www.youtube.com/watch?v=jNIUXckSaDA

Deadlifts starting from blocks for partial range.

83

Barbell Deadlifts from Deficit

Back, Legs

https://www.youtube.com/watch?v=CpWsUsqBtN8

Deadlifts from a deficit for greater range of motion.

84

Barbell Decline Bench Press

Chest

https://www.youtube.com/watch?v=LfyQBUKR8SE

Bench press on decline bench to target lower chest.

©Navigate 2024

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85

exercise_name

Barbell Decline Bench Triceps Exte Chest, Triceps

exercise_focus

https://www.youtube.com/watch?v=Xrg96YYN0Fc

Perform triceps extensions on decline bench.

86

Barbell Deficit Reverse Lunge

https://www.youtube.com/watch?v=ZPp34SHzQqA

Lunge from a deficit to challenge balance and range.

87

Barbell Flat Bench Triceps Extensio Triceps

https://www.youtube.com/watch?v=hOwZLq1VSRg

Perform triceps extensions on flat bench.

88

Barbell Floor Press

Chest, Triceps

https://www.youtube.com/watch?v=9vYCwtHkWgI&pp=ygUT Bench press while lying on the floor.

89

Barbell Front Raise

Shoulders

https://www.youtube.com/watch?v=_ikCPws1mbE

90

Barbell Front Squat

Legs

https://www.youtube.com/watch?v=VfBOBhwXbro&pp=ygUT Front squat with barbell for quad and core engagement.

91

Barbell Front Squat Iso

Legs

https://www.youtube.com/watch?v=nfkphUz7qVk

Hold front squat position for isometric challenge.

92

Barbell Front Squat to Box

Legs

https://www.youtube.com/watch?v=RbMi6CQfGkk

Front squat while targeting a specific depth with box.

93

Barbell Glute Bridge

Gluteshttps://www.youtube.com/watch?v=nbjJjSa0cKoEngage glutes and hips with barbell bridge exercise.

94

Barbell Glute Bridges

Gluteshttps://www.youtube.com/watch?v=ylpfCk3i-0Y

Perform bridge exercise with barbell for glutes.

95

Barbell Hip Thrust

Gluteshttps://www.youtube.com/watch?v=Zp26q4BY5HE

Thrust hips upward with barbell for glute activation.

96

Barbell Incline Bench Press

Chest, Shoulders

https://www.youtube.com/watch?v=SrqOu55lrYU

Press barbell on incline bench to target upper chest.

97

Barbell Incline Bench Row

Back

https://www.youtube.com/watch?v=KXjNfZZ0SDY

Row barbell while lying on incline bench.

98

Barbell Incline Bench Triceps Exten Chest, Triceps

https://www.youtube.com/watch?v=ceBWWifK11M

Perform triceps extensions on incline bench.

99

Barbell JM Press

Arms, Shoulders

https://www.youtube.com/watch?v=rZcWkXEOKGIPerform JM press with barbell for triceps engagement.

100

Barbell Jump Squat

Legs

https://www.youtube.com/watch?v=0pTBkUPuMkk

Squat and jump explosively with barbell.

101

Barbell One-Arm Linear Jammer

Shoulders

https://www.youtube.com/watch?v=De2G39d8S6E

Jam barbell using one arm to challenge stabilizers.

102

Barbell One-Arm Row

Back

https://www.youtube.com/watch?v=1W1MnqIIZ7k

Perform one-arm rows with barbell for back muscles.

103

Barbell Overhead Press

Shoulders

https://www.youtube.com/watch?v=_RlRDWO2jfg

Press barbell overhead to target shoulder muscles.

104

Barbell Overhead Shrug

Shoulders

https://www.youtube.com/watch?v=xFlj3GiiRj4

Shrug barbell overhead to engage upper traps.

105

Barbell Overhead Triceps ExtensionTriceps

https://www.youtube.com/watch?v=szES3xIzJPo

Perform triceps extensions overhead with barbell.

106

Barbell Pause Bench Press

Chest

https://www.youtube.com/watch?v=dVM-rN5cd4E

Bench press with pause at chest to challenge muscles.

107

Barbell Pause Larsen Bench Press Chest

https://www.youtube.com/watch?v=Ilt0GuTwB_Y

Bench press with pause, emphasizing triceps work.

108

Barbell Pause Squats

Legs

https://www.youtube.com/watch?v=nknf16JJTZo

Perform squats with a pause for strength development.

109

Barbell Pendlay Row

Back

https://www.youtube.com/watch?v=kmFx0tti3ds

Row barbell from the ground to engage back muscles.

110

Barbell Plate Ab Twist

Core

https://www.youtube.com/watch?v=pDTHSnoGoEc

Twist while holding barbell plate to engage obliques.

111

Barbell Power Shrugs

Shoulders, Back

https://www.youtube.com/watch?v=96NFt3oTvpI

Perform powerful shrugs using barbell for traps.

112

Barbell Preacher Biceps Curl

Arms

https://www.youtube.com/watch?v=Gydpcouclx8

Curl barbell using preacher curl bench for biceps.

113

Barbell Push Press

Shoulders

https://www.youtube.com/watch?v=iaBVSJm78ko

Press barbell overhead using leg drive for power.

114

Barbell RDL

Legs, Back

https://www.youtube.com/watch?v=5rIqP63yWFg

Romanian deadlift using barbell for hamstring work.

115

Barbell Regular-Grip Biceps Curl

Arms

https://www.youtube.com/watch?v=uvhnpOjDye8

Perform biceps curls with regular grip on barbell.

116

Barbell Reverse Curl (Pronated GripArms

https://www.youtube.com/watch?v=W32gBdbEeoU

Curl barbell using pronated grip for biceps work.

117

Barbell Reverse Grip Bent Over

Back

https://www.youtube.com/watch?v=3gdGSSgDby8

Perform bent-over rows with reverse grip on barbell.

118

Barbell Reverse Grip Curl

Arms

https://www.youtube.com/watch?v=W32gBdbEeoU

Perform curls using reverse grip on barbell.

119

Barbell Reverse Lunge

Legs

https://www.youtube.com/watch?v=U5Q5HfUyy78

Lunge back while holding barbell for lower body.

120

Barbell Reverse Lunge With a Fron Legs

https://www.youtube.com/watch?v=6BqR5996pcE

Lunge back, hold barbell with front squat grip.

121

Barbell Reverse-Grip Biceps Curl

Arms

https://www.youtube.com/watch?v=nRgxYX2Ve9w

Curl barbell with reverse grip for biceps work.

122

Barbell Romanian DeadliftLegs, Back

https://www.youtube.com/watch?v=5rIqP63yWFg

Perform Romanian deadlift with barbell for hamstrings.

123

Barbell Seated Shoulder Press

Shoulders

https://www.youtube.com/watch?v=oBGeXxnigsQ

Press barbell overhead while seated for shoulder work.

124

Barbell Shrug

Shoulders

https://www.youtube.com/watch?v=NAqCVe2mwzM

Perform shrugs with barbell to target traps.

125

Barbell Skull Crushers

Triceps

https://www.youtube.com/watch?v=gTrlbuuMufQ

Perform skull crushers with barbell to target triceps.

126

Barbell Slideboard Reverse Lunge Legs

https://www.youtube.com/watch?v=L3ntiAhV3Zs

Lunge back using slideboard and barbell for added challenge.

Legs©Navigate 2024

Lift barbell to the front to target shoulder muscles.

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127

Barbell Split Squat

Legs

https://www.youtube.com/watch?v=r1jukGZPnZIPerform split squats with barbell for leg engagement.

128

Barbell Spoto Bench Press

Chest

https://www.youtube.com/watch?v=ydJEnuvvgNU

Bench press with pause just above chest to target strength.

129

Barbell Squat

Legs

https://www.youtube.com/watch?v=gslEzVggur8

Perform classic squat with barbell for lower body.

130

Barbell Standing Lunge

Legs

https://www.youtube.com/watch?v=ci4rsmlOk24

Perform lunges while holding barbell for leg work.

131

Barbell Standing Overhead Press

Shoulders

https://www.youtube.com/watch?v=2yjwXTZQDDI

Press barbell overhead while standing to target shoulders.

132

Barbell Standing Shoulder Press

Shoulders

https://www.youtube.com/watch?v=2yjwXTZQDDI

Shoulder press with barbell while standing.

133

Barbell Step Up

Legs

https://www.youtube.com/watch?v=860722r7v2E

Step up onto platform while holding barbell for leg work.

134

Barbell Stiff Leg Deadlift

Back, Legs

https://www.youtube.com/watch?v=q3mVYFBaLq4

Perform stiff-leg deadlift with barbell for hamstrings.

135

Barbell Stiff-Legged Deadlift

Back, Legs

https://www.youtube.com/watch?v=q3mVYFBaLq4

Engage hamstrings with stiff-legged deadlift using barbell.

136

Barbell Sumo Deadlift

Back, Legs

https://www.youtube.com/watch?v=7gRCzkbCT24

Perform sumo deadlift with barbell to target legs and back.

137

Barbell T-Bar Row

Back

https://www.youtube.com/watch?v=8c23NBbwLBc

Row using T-Bar machine or landmine attachment with barbell.

138

Barbell Tempo Bench Press

Chest

https://www.youtube.com/watch?v=IZX5bS5rPkk

Perform bench press with tempo for muscle engagement.

139

Barbell Touch n Go Bench Press

Chest

https://www.youtube.com/watch?v=Kg0N3nie2Xc

Bench press without pause at chest for continuous motion.

140

Barbell Upright Row

Shoulders

https://www.youtube.com/watch?v=vJ8x0Oz06gw

Perform upright rows with barbell to work shoulders.

141

Barbell Upright Row (Overhand)Shoulders

https://www.youtube.com/watch?v=vRn2-mX6wjIEngage shoulders with overhand grip upright rows.

142

Barbell Walking Lunge

Legs

https://www.youtube.com/watch?v=r0DBxI9XiNM

Lunge while walking and holding barbell for leg work.

143

Barbell Wide-Grip Biceps Curl

Arms

https://www.youtube.com/watch?v=jnfveKq1i3E

Curl barbell using wide grip to target biceps.

144

Barbell Z Press

Shoulders

https://www.youtube.com/watch?v=0fHdnBH9Gdo

Press barbell overhead while sitting on floor for shoulders.

145

Battle Rope

Full Body

https://www.youtube.com/watch?v=658VcTBuovQ

Perform waves or slams with battle rope for cardio and strength.

146

Bear Crawl

Full Body

https://www.youtube.com/watch?v=Ee1BQNI6zN4

Crawl on hands and feet to engage core and upper body.

147

Bear Knee Taps

Core

https://www.youtube.com/watch?v=R0s1lxjh2OM

Tap knees to floor while maintaining bear crawl position.

148

Bear Plank 360's

Corehttps://www.youtube.com/watch?v=ASThkQl4fWghttps://wwwRotate in plank position, engaging core and shoulders.

149

Bear Plank Hip Abduction

Core, Hips

https://www.youtube.com/watch?v=eqEjbNIh8F4

Engage hips and glutes while abducting legs in bear plank.

150

Belt Squat

Legs

https://www.youtube.com/watch?v=ydyqe7RzTkA

Squat using a belt for added resistance without barbell.

151

Bench Hops

Legs

https://www.youtube.com/watch?v=9ODXwMo2Dzc

Perform hops while seated on bench for lower body.

152

Bench Lateral Stretch

Stretchhttps://www.youtube.com/watch?v=6Fc0u9xPkL8

Stretch laterally while seated on bench to release tension.

153

Bench Push-ups

Chest, Shoulders

https://www.youtube.com/watch?v=5MhQS8nU-HU

Perform push-ups with hands on bench to modify difficulty.

154

Bench Stretch

Stretchhttps://www.youtube.com/watch?v=PMW9R3uZyxw

Stretch while seated on bench to release tension.

155

Bent Knee Air CrunchCorehttps://www.youtube.com/watch?v=shT17pjkMaI

Perform air crunches with bent knees for ab engagement.

156

Bent Knee Jack Knife

Core

https://www.youtube.com/watch?v=QMTsahie_98

Perform jackknife with bent knees for core activation.

157

Bent Knee Single Leg Lifts

Core

https://www.youtube.com/watch?v=zo2pqw794B0

Lift single leg while lying on back with bent knee.

158

Bent Knee Sit Ups

Core

https://www.youtube.com/watch?v=eP8jUKP9RT8

Perform sit-ups with bent knees to engage core.

159

Bent Knee V-Ups with Arms

Core

https://www.youtube.com/watch?v=nfWQihJo-Mc

Lift arms and legs to form a V-shape while lying down.

160

Bent Over Alternating Row

Back

https://www.youtube.com/watch?v=UKjQMYiQnS0

Perform alternating rows while bent over.

161

Bent Over Barbell Row

Back

https://www.youtube.com/watch?v=Nqh7q3zDCoQ

Row barbell while bent over to target upper back.

162

Bent Over Palm Up Row to Curl

Back, Biceps

https://www.youtube.com/watch?v=gQvdAcH1j9Q

Perform row and curl using barbell with palms up.

163

Bent Over Plate Row

Back

https://www.youtube.com/watch?v=GV-5bHCEKEc

Row plates while bent over to target upper back.

164

Bent Over Pronated Grip (OverhandBack

https://www.youtube.com/watch?v=CU3AZYX0u2Q

Perform row with overhand grip while bent over.

165

Bent Over Rear Delt Row

Shoulders, Back

https://www.youtube.com/watch?v=2S9juCSwxWw

Row using rear delt fly motion to target rear delts.

166

Bent Over Reverse Fly

Shoulders, Back

https://www.youtube.com/watch?v=YVQaCafbGOo

Perform reverse fly motion while bent over.

167

Bent Over Reverse Flyes

Shoulders, Back

https://www.youtube.com/watch?v=YVQaCafbGOo

Engage rear delts and upper back with reverse flyes.

168

Bent Over Row to Bicep Curl

Back, Biceps

https://www.youtube.com/watch?v=gQvdAcH1j9Q

Combine row and bicep curl motions for upper body.

©Navigate 2024

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169

exercise_nameBent Over Row to Overhead Press Back, Shoulders

exercise_focus

https://www.youtube.com/watch?v=pq4ars8_E3Q

Combine row and overhead press motions for upper body.

170

Bent Over Tempo Rows

Back

https://www.youtube.com/watch?v=yQ3Q-lSdR6o

Perform rows with controlled tempo for muscle engagement.

171

Bent-Knee Hamstring Dynamic

Legs

https://www.youtube.com/watch?v=f0lBxfbZO3cEngage hamstrings with bent-knee dynamic movements.

172

Bent-Knee Jackknives

Corehttps://www.youtube.com/watch?v=zg_xPBbmXiw

Perform jackknife movements with bent knees.

173

Bent-Over Dumbbell Row

Back

https://www.youtube.com/watch?v=knB5Q4FN4ck

Perform dumbbell rows while bent over.

174

Bicep Curl

Arms

https://www.youtube.com/watch?v=ykJmrZ5v0Oo

Perform classic bicep curls to target biceps.

175

Bicycle CrunchCorehttps://www.youtube.com/watch?v=1we3bh9uhqYEngage core muscles with bicycle-like crunches.

176

Bird Dog

Core

https://www.youtube.com/watch?v=wiFNA3sqjCA

Extend opposite arm and leg for balance and core engagement.

177

Body Weight Ab CrunchCorehttps://www.youtube.com/watch?v=z6LRile4YiE

Perform crunches using body weight for ab engagement.

178

Body Weight Back Extension

Back

https://www.youtube.com/watch?v=H8Swl1N-uis

Engage lower back muscles with body weight back extension.

179

Body Weight Bench Dip

Chest, Triceps

https://www.youtube.com/watch?v=0326dy_-CzM

Perform bench dips using body weight for triceps.

180

Body Weight Bulgarian Split-Squat Legs

https://www.youtube.com/watch?v=aSJbKnDRIiQ&pp=ygUhQPerform split squats using body weight for leg work.

181

Body Weight Pike Push-Up

Shoulders, Chest

https://www.youtube.com/shorts/0cT6ug3WVn4

Perform pike push-ups using body weight for shoulders.

182

Body Weight Pistol Squat

Legs

https://www.youtube.com/watch?v=T2ZIdwvsq1w

Perform pistol squats using body weight for legs.

183

Body Weight Plank

Core

https://www.youtube.com/watch?v=OOi3tmzUzJoEngage core and stabilize body with plank position.

184

Body Weight Pull-Up

Back

https://www.youtube.com/watch?v=XUkb6H9ddiQ

Perform pull-ups using body weight for upper body.

185

Body Weight Squat

Legs

https://www.youtube.com/watch?v=X8DnpBl7Hwk

Engage lower body with body weight squats.

186

Body Weight Standing Lunge

Legs

https://www.youtube.com/watch?v=3XDriUn0udo

Perform lunges using body weight for leg engagement.

187

Body Weight Step Up

Legs

https://www.youtube.com/watch?v=WCFCdxzFBa4

Step up onto platform using body weight for leg work.

188

Body Weight Walking Lunge

Legs

https://www.youtube.com/watch?v=YpKz7GDOgXg

Lunge while walking using body weight for leg work.

189

Bodyweight Bulgarian Split Squat

Legs

https://www.youtube.com/watch?v=uODWo4YqbT8

Perform split squats using body weight for leg engagement.

190

Bodyweight Cross-Over Step-Up

Legs

https://www.youtube.com/watch?v=2u-8FNBy6Ik

Step up and cross over with body weight for leg activation.

191

Bodyweight Get-Up

Full Body

https://www.youtube.com/watch?v=KJVa28Rd6HA

Use body weight to perform a full body get-up movement.

192

Bodyweight Lateral Lunge With Ass Legs

https://www.youtube.com/watch?v=t8BrYuUVQl0&pp=ygUoQEngage lateral leg muscles with assisted lateral lunges.

193

Bodyweight Lateral Squat

https://www.youtube.com/watch?v=0lLIWWSmMm4&pp=ygUPerform squats in a lateral motion using body weight.

194

Bodyweight Reverse Lunge With Bl Legs

https://www.youtube.com/watch?v=jrYAwn2lpFI&pp=ygUqQmLunge back while blocking knee with body weight.

195

Bodyweight Side Steps

Legs

https://www.youtube.com/watch?v=v7vqOK3VFvI&pp=ygUV Take lateral steps using body weight for leg work.

196

Bodyweight Split Squats

Legs

https://www.youtube.com/watch?v=vvZHaPGOIWU&pp=ygU Perform split squats using body weight for leg engagement.

197

Bodyweight Squat ThrustLegs

https://www.youtube.com/watch?v=fysU2ldlXSY&pp=ygUXQ Engage legs and upper body with body weight squat thrust.

198

Bodyweight Squat to Box

Legs

https://www.youtube.com/watch?v=70vh8vN40c4&pp=ygUXQSquat while targeting a specific depth with box and body weight.

199

Bodyweight Step-Up

Legs

https://www.youtube.com/watch?v=1jzIPebeINM&pp=ygUSQStep up onto platform using body weight for leg work.

200

Bodyweight Tibialis Raise

Legs

https://www.youtube.com/watch?v=RXC7tE6IQcc&pp=ygUZ Engage shins and ankles with body weight tibialis raise.

201

Bowler Squat

Legs

https://www.youtube.com/watch?v=zb2ftRZ-GiQ&pp=ygUMQPerform squats while balancing on one leg for core and leg engagement.

202

Box Jumps

Legs

https://www.youtube.com/watch?v=NBY9-kTuHEk&pp=ygUJ Jump onto a box or platform for explosive lower body power.

203

Box Squats

Legs

https://www.youtube.com/watch?v=rRihE4weYg4&pp=ygUKQSquat onto a box or platform for controlled depth.

204

Box/Tuck Jump

Legs

https://www.youtube.com/watch?v=MdlpB3LEBVI&pp=ygUN Perform tuck jump while jumping onto a box or platform.

205

Broad Jump

Legs

https://www.youtube.com/watch?v=uhz-ia-2UcM&pp=ygUKQ Jump forward explosively for lower body power and agility.

206

Broad Jump, Hustle Back

Legs

https://www.youtube.com/watch?v=w3KaX9dBCfQ&pp=ygUXJump forward and quickly return for agility and conditioning.

207

Bulgarian Lunge

Legs

https://www.youtube.com/watch?v=HBYGeyb4sSM&pp=ygU Perform lunges with one foot elevated for leg engagement.

208

Bulgarian Split Squat

Legs

https://www.youtube.com/watch?v=hPlKPjohFS0&pp=ygUVQPerform split squats with rear foot elevated for leg work.

209

Bulgarian Squat

Legs

https://www.youtube.com/shorts/wtGCCaPg5gE

Squat with one foot elevated for added challenge.

210

Bulgarian Squat w/ Tempo

Legs

https://www.youtube.com/shorts/F810QU8BnZA

Perform Bulgarian squat with controlled tempo for muscle engagement.

Legs©Navigate 2024

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211

BurpeeFull Body

https://www.youtube.com/watch?v=auBLPXO8Fww&pp=ygU Combine squat, push-up, and jump for full body conditioning.

212

Burpee Plank Jack to Jump Jack

Full Body

https://www.youtube.com/shorts/dN63yXNfgKY

Transition from plank to jump jack in burpee for cardio workout.

213

Burpee Push-Up to Break Dancer

Full Body

https://www.youtube.com/shorts/qNQfmbHvFHk

Combine push-up and breakdancer move in burpee for dynamic workout.

214

Burpee Push-Ups

Full Body

https://www.youtube.com/watch?v=Qe9aeEfgQTM&pp=ygUPPerform push-ups in burpee for added upper body engagement.

215

Burpee to Jump Lunge

Full Body

https://www.youtube.com/watch?v=igd9QiZvEMo&pp=ygUUQTransition from burpee to jump lunge for dynamic movement.

216

Burpee Without Pushup

Full Body

https://www.youtube.com/watch?v=HfV1UBKzQTo&pp=ygUVPerform burpee without push-up for modified intensity.

217

Burpees

Full Body

https://www.youtube.com/watch?v=auBLPXO8Fww&pp=ygU Combine squat, push-up, and jump for intense full body workout.

218

Butt Kicks

Legs, Cardio

https://www.youtube.com/watch?v=JsxQNiaX43g&pp=ygUKQJog in place while kicking heels up to engage lower body.

219

Butterfly and Spinal Twist

Stretchhttps://www.youtube.com/watch?v=orflHFw3icE&pp=ygUaQnCombine butterfly stretch with spinal twist for flexibility.

220

Butterfly CrunchesCorehttps://www.youtube.com/watch?v=Y8FaGgeTvoQ&pp=ygUSPerform crunches in butterfly stretch position for ab engagement.

221

Butterfly Kicks

Core

https://www.youtube.com/watch?v=es9UHMkVv5k&pp=ygUPEngage core and lower body with flutter kicks in butterfly position.

222

Butterfly Sit UpCore

https://www.youtube.com/watch?v=5VbyA9P2eLc&pp=ygUQPerform sit-ups with butterfly stretch for flexibility and core work.

223

Butterfly Stretch

Stretchhttps://www.youtube.com/watch?v=4J7kbCmPScQ&pp=ygU Stretch inner thighs and hips by bringing feet together and bending knees.

224

Cable Abduction

Legs

https://www.youtube.com/watch?v=EHq78mQYLbI&pp=ygUPUse cable machine to perform leg abductions for outer thigh engagement.

225

Cable Bar Biceps Curl

Arms

https://www.youtube.com/watch?v=NFzTWp2qpiE&pp=ygUVCurl bar attached to cable machine to work biceps.

226

Cable Behind the Neck Lat Pulldow Back

https://www.youtube.com/watch?v=5I_ejzeq9m0&pp=ygUiQ2Perform lat pulldowns using cable machine behind the neck.

227

Cable Bicep Curls

Arms

https://www.youtube.com/watch?v=NFzTWp2qpiE&pp=ygURCurl cables to target biceps using cable machine.

228

Cable Chest Fly

Chest

https://www.youtube.com/watch?v=mLgYNdxj-Vw&pp=ygUP Engage chest muscles with cable fly motion.

229

Cable Chest Press (Seated)

Chest

https://www.youtube.com/watch?v=tAILewhtCb0&pp=ygUaQ Press cables while seated to target chest muscles.

230

Cable Chest Press (Standing)

Chest

https://www.youtube.com/watch?v=FVWJglwid4I&pp=ygUcQ Perform standing cable chest presses for chest engagement.

231

Cable Crossover

Chest

https://www.youtube.com/watch?v=taI4XduLpTk&pp=ygUPQPerform cable crossovers for chest and upper body engagement.

232

Cable Curls

Arms

https://www.youtube.com/watch?v=NFzTWp2qpiE&pp=ygUL Curl cables using various attachments for biceps.

233

Cable Deadlifts

Back, Legs

https://www.youtube.com/watch?v=_4U_5JO3oiE&pp=ygUP Perform deadlifts using cable machine for leg and back work.

234

Cable Decline Bench Triceps Exten Chest, Triceps

https://www.youtube.com/watch?v=vVM2JlDliDg&pp=ygUlQ2Engage triceps with decline bench triceps extensions using cables.

235

Cable External Rotation at 30 DegreShoulders

https://www.youtube.com/watch?v=jRry9lKQRGo&pp=ygUvQEngage rotator cuff with cable external rotation at 30 degrees.

236

Cable External Rotation at 90 DegreShoulders

https://www.youtube.com/watch?v=D5QdEQyhmVM&pp=ygUPerform cable external rotation at 90 degrees for shoulder health.

237

Cable External Rotation on Knee

Shoulders

https://www.youtube.com/watch?v=JlxndP60w8E&pp=ygUfQPerform external rotation using cables while on knees.

238

Cable Face Pull

Shoulders

https://www.youtube.com/watch?v=V8dZ3pyiCBo&pp=ygUP Target rear delts and upper back with cable face pulls.

239

Cable Flat Bench Fly

Chest

https://www.youtube.com/watch?v=D04sUKQi85Y&pp=ygUUPerform cable flyes on flat bench to target chest muscles.

240

Cable Flat Bench Triceps Extension Chest, Triceps

https://www.youtube.com/watch?v=MwfWEn04I8I&pp=ygUiQEngage triceps with cable triceps extensions on flat bench.

241

Cable Front Raise

Shoulders

https://www.youtube.com/watch?v=fqUgPii8Nm8&pp=ygURQLift cables in front to target shoulder muscles.

242

Cable Front Raise (Rope)

Shoulders

https://www.youtube.com/watch?v=PmXz2Ik-On4&pp=ygUY Use rope attachment to perform front raises for shoulders.

243

Cable Hammer Curl

Arms

https://www.youtube.com/watch?v=laKjkStPiWE&pp=ygURQ Perform hammer curls using cables for biceps work.

244

Cable Incline Bench Biceps Curl

Arms

https://www.youtube.com/watch?v=Vzmc5bOmAYs&pp=ygU Curl cables while on incline bench for biceps engagement.

245

Cable Incline Bench Fly

Chest

https://www.youtube.com/watch?v=GtHNC-5GtR0&pp=ygUX Engage chest muscles with incline bench cable flyes.

246

Cable Incline Bench Press

Chest

https://www.youtube.com/watch?v=GtHNC-5GtR0&pp=ygUZ Perform incline bench presses using cable machine.

247

Cable Incline Bench Triceps Extens Chest, Triceps

https://www.youtube.com/watch?v=DBiWdDx99ms&pp=ygUl Target triceps with incline bench cable triceps extensions.

248

Cable KickbackLegs

https://www.youtube.com/watch?v=ifP5sFBT7IE&pp=ygUOQPerform kickbacks using cable machine for glute activation.

249

Cable Lat Pull-down

Back

https://www.youtube.com/watch?v=CAwf7n6Luuc&pp=ygUT Engage upper back with cable lat pull-downs.

250

Cable Lateral Kicks

Legs

https://www.youtube.com/watch?v=JcRnAtNN7vs&pp=ygUT Perform lateral kicks using the cable machine for leg work.

251

Cable Lateral Raise

Shoulders

https://www.youtube.com/shorts/EZSAOY7b3g4

252

Cable Narrow-Grip Lat Pull-Down

Back

https://www.youtube.com/watch?v=gZr4wiQTfMM&pp=ygUfQPerform lat pull-downs with a narrow grip using the cable machine.

©Navigate 2024

exercise_description

Lift cables to the side to engage lateral deltoids.

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253

Cable One-Arm Lat Pull-Down

Back

https://www.youtube.com/watch?v=0BT533ueEdI&pp=ygUbQEngage lats with a one-arm lat pull-down using the cable machine.

254

Cable One-Arm Overhead Triceps ETriceps

https://www.youtube.com/watch?v=FE_AsjcTImc&pp=ygUoQTarget triceps with a one-arm overhead extension using cables.

255

Cable One-Arm Row (Seated)

Back

https://www.youtube.com/watch?v=CrylzZHfO1c&pp=ygUaQ Perform seated one-arm rows using the cable machine.

256

Cable One-Legged KickbackLegs

https://www.youtube.com/watch?v=ifP5sFBT7IE&pp=ygUZQ Engage glutes with one-legged kickbacks using the cable machine.

257

Cable Overhead Curl

Arms

https://www.youtube.com/watch?v=5_n3gVeGEqc&pp=ygUT Curl cables overhead for biceps engagement.

258

Cable Overhead Tricep Extension Triceps

https://www.youtube.com/watch?v=1u18yJELsh0&pp=ygUfQPerform triceps extensions using cables overhead.

259

Cable Overhead Triceps Extension Triceps

https://www.youtube.com/watch?v=GzmlxvSFE7A&pp=ygUg Engage triceps with overhead triceps extensions using cables.

260

Cable Pull ThroughLegs

https://www.youtube.com/watch?v=4oZ_0_bQcOg&pp=ygUSEngage glutes and hamstrings with a cable pull-through movement.

261

Cable Pull-Down

Back

https://www.youtube.com/watch?v=AjCCGN2tU3Q&pp=ygUPPerform lat pull-downs using the cable machine.

262

Cable Rear Delt Fly

Shoulders

https://www.youtube.com/watch?v=JENKmsEZQO8&pp=ygUTarget rear deltoids with cable rear delt flyes.

263

Cable Reverse-Grip Lat Pull-Down Back

https://www.youtube.com/watch?v=D-aYXhHBDI8&pp=ygUg Perform lat pull-downs with a reverse grip using the cable machine.

264

Cable Reverse-Grip Triceps Push-DTriceps

https://www.youtube.com/watch?v=7R88yqmcGrw&pp=ygUk Engage triceps with a reverse-grip triceps push-down using cables.

265

Cable Rope Biceps Curl

Arms

https://www.youtube.com/watch?v=Odz1T8WmDBI&pp=ygU Curl cables using the rope attachment to target biceps.

266

Cable Rope Seated High Row

Back

https://www.youtube.com/watch?v=dt7zkcKEAJo&pp=ygUaQPerform seated high rows using the rope attachment and cables.

267

Cable Rope Triceps Push-Down

Triceps

https://www.youtube.com/watch?v=yUeuSjH2wqA&pp=ygUc Target triceps with a rope triceps push-down using cables.

268

Cable Row (Seated)

Back

https://www.youtube.com/watch?v=vwHG9Jfu4sw&pp=ygUS Perform seated rows using the cable machine.

269

Cable Shoulder Press (Seated)

Shoulders

https://www.youtube.com/watch?v=fBTGwHChaf4&pp=ygUd Press cables while seated for shoulder engagement.

270

Cable Squats

Legs

https://www.youtube.com/watch?v=nPrz-nyFKgU&pp=ygUM Perform squats using the cable machine for added resistance.

271

Cable Standing Shoulder Press (StaShoulders

https://www.youtube.com/watch?v=QFHIkW3vbfI&pp=ygUoQPress cables overhead while standing to target shoulders.

272

Cable Straight-Arm Pull-Down

https://www.youtube.com/watch?v=wcVDItawocI&pp=ygUcQ Engage lats with straight-arm pull-downs using cables.

273

Cable Straight-Bar Triceps Push-DoTriceps

https://www.youtube.com/watch?v=Vwf9n6TwF0g&pp=ygUk Target triceps with a straight-bar push-down using cables.

274

Cable Upright Row

Shoulders

https://www.youtube.com/watch?v=9Q-j2tPu2Sk&pp=ygURQPerform upright rows using the cable machine for shoulders.

275

Cable V-Bar Triceps Push-Down

Triceps

https://www.youtube.com/watch?v=2-LAMcpzODU&pp=ygUdEngage triceps with a V-bar push-down using cables.

276

Cable Wide-Grip Lat Pull-Down

Back

https://www.youtube.com/watch?v=lueEJGjTuPQ&pp=ygUdQPerform lat pull-downs with a wide grip using the cable machine.

277

Calf Stretch

Stretchhttps://www.youtube.com/watch?v=YfjeXeiREic&pp=ygUMQ Stretch and engage calf muscles with calf stretches.

278

Captain's Chair Knee RaiseCore

https://www.youtube.com/watch?v=711U6NbJRmc&pp=ygUaEngage core with knee raises on a captain's chair apparatus.

279

Cat Cows

Corehttps://www.youtube.com/watch?v=KpNznspZZEY&pp=ygUI Perform cat-cow stretches for spine flexibility and mobility.

280

Charlie's Angels Abs

Core

https://www.youtube.com/watch?v=VZltbTn_X5U&pp=ygUUQEngage core with "Charlie's Angels" ab exercises.

281

Chest Dips

Chest, Triceps

https://www.youtube.com/watch?v=dX_nSOOJIsE&pp=ygUKPerform dips to target chest and triceps muscles.

282

Chest Fly Dead Bugs

Core, Chest

https://www.youtube.com/shorts/5M_MYQ9nhN8283

Chest Fly Machine

Chest

https://www.youtube.com/watch?v=u56jywgbvE4&pp=ygURQUse the fly machine to engage chest muscles with fly motion.

284

Chest Medicine Ball Throws

Chest

https://www.youtube.com/shorts/kKki4IPqWso

Perform medicine ball throws to engage chest and core.

285

Chest Opener Knee Raise

Chest

https://www.youtube.com/shorts/UqmbxvOgnX4

Engage chest muscles while performing knee raises.

286

Chest Press + Hollow Hold

Chest, Core

https://www.youtube.com/watch?v=aXkLkMSfwrg&pp=ygUZQCombine chest presses with a hollow hold for core engagement.

287

Chest Press Machine

Chest

https://www.youtube.com/watch?v=mlXTzUUR9AE&pp=ygU Perform chest presses using a machine for chest engagement.

288

Chest Press w/ Dead Bug Legs

Chest, Core

https://www.youtube.com/watch?v=NrfJODuEXHo&pp=ygUc Engage core while performing chest presses with dead bug leg motion.

289

Chest Supported Dumbbell Row

Back

https://www.youtube.com/watch?v=ym-Mp8tCF00&pp=ygUc Perform rows with chest support to engage back muscles.

290

Chest Supported Machine Row

Back

https://www.youtube.com/watch?v=9WwRJQ003hU&pp=ygUEngage back muscles with chest-supported machine rows.

291

Chest-Supported Dumbbell Row

Back

https://www.youtube.com/watch?v=ym-Mp8tCF00&pp=ygUWEngage back muscles with chest-supported dumbbell rows.

292

Chin Ups

Back, Biceps

https://www.youtube.com/watch?v=mRy9m2Q9_1I&pp=ygUI Perform chin-ups to engage biceps and back muscles.

293

Chops w/ Ball

Core

https://www.youtube.com/watch?v=EygfY8ByyhQ&pp=ygUN Use a ball for chopping motion to engage core and obliques.

294

Clamshell

Hips

https://www.youtube.com/watch?v=CiqvDV8pzRk&pp=ygUJQEngage hip muscles with clamshell exercises.

Back©Navigate 2024

exercise_description

Engage chest with fly motion while performing dead bug movement.

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295

Close Grip Bench Press

Chest, Triceps

https://www.youtube.com/watch?v=vEUyEOVn3yM&pp=ygU Perform bench presses with a close grip for triceps engagement.

296

Close Grip Incline Bench Press

Chest, Triceps

https://www.youtube.com/watch?v=sVr4fZOVr34&pp=ygUeQ Perform incline bench presses with a close grip for triceps.

297

Close Grip Pulldown

Back

https://www.youtube.com/watch?v=gZr4wiQTfMM&pp=ygUT Engage lats with a close grip pulldown movement.

298

Contralateral Clean to Press

Full Body

https://www.youtube.com/watch?v=egMfgzQbykY&pp=ygUcQPerform a clean to press movement on alternate sides for power.

299

Contralateral Overhead Reverse Lu Legs

https://www.youtube.com/watch?v=qhlGekPq-8s&pp=ygUkQ Perform reverse lunge with overhead reach on opposite side.

300

Contralateral Single Leg Deadlift

Legs

https://www.youtube.com/watch?v=rQiTDw_NeR0&pp=ygUh Engage hamstrings and glutes with single-leg deadlift on opposite side.

301

Contralateral Snatch

Full Body

https://www.youtube.com/watch?v=hpmrK0pUVGw&pp=ygU Perform snatch movement on opposite side for power and coordination.

302

Cossack Squat

Legs

https://www.youtube.com/watch?v=dhDjKmTX8tU&pp=ygUN Engage inner thighs with side-to-side cossack squats.

303

Couch Stretch

Stretchhttps://www.youtube.com/watch?v=fHKndvWwenc&pp=ygUNStretch hip flexors and quads using the couch stretch.

304

Criss Cross Jumping Jacks

Cardiohttps://www.youtube.com/watch?v=lF1vpdVQsUU&pp=ygUZ Combine jumping jacks with criss-cross feet motion.

305

Cross Body Cable Tricep Extension Triceps

https://www.youtube.com/watch?v=TctfJadtxq0&pp=ygUhQ3 Engage triceps with cable extension across body.

306

Cross Body Sit-Ups

Core

https://www.youtube.com/watch?v=_eK01SNwob0&pp=ygUSEngage obliques with sit-ups incorporating cross-body motion.

307

Cross Jump Touch Down

Cardiohttps://www.youtube.com/watch?v=xCazgyElCpg&pp=ygUVQPerform jumps with cross-jump touch down for cardio and agility.

308

Cross-Body Lat Mobilization

Shoulders

https://www.youtube.com/watch?v=ToSAFXPU6Z4&pp=ygU Mobilize lats with cross-body lat stretches.

309

Crossbody Knee Drive

Core, Hips

https://www.youtube.com/shorts/CfjLu7GB938

Engage core and hip flexors with crossbody knee drives.

310

Crossbody Mountain Climbers

Core, Cardio

https://www.youtube.com/shorts/CfjLu7GB938

Perform mountain climbers with cross-body knee motion.

311

Curl to Press to Tricep Extension

Arms

https://www.youtube.com/shorts/G4x6LCrQE_E

Combine curl, press, and tricep extension for full-arm engagement.

312

Curtsey Lunge

Legs

https://www.youtube.com/watch?v=Ix_SFZVDy0I&pp=ygUNQPerform curtsey lunges to engage glutes and legs.

313

Curtsey Lunge with Pause

Legs

https://www.youtube.com/watch?v=cVYnf2CFO9M&pp=ygUYEngage glutes with curtsey lunges incorporating a pause.

314

Curtsy Lunge

Legs

https://www.youtube.com/watch?v=cVYnf2CFO9M&pp=ygUYEngage leg muscles with curtsy lunges.

315

DB Bulgarian Split Squat

Legs

https://www.youtube.com/watch?v=vLuhN_glFZ8&pp=ygUYRPerform split squats using dumbbells for leg engagement.

316

DB Calf Raise

Legs

https://www.youtube.com/watch?v=Xfe4ZqiKvnY&pp=ygUNREngage calves with dumbbell calf raises.

317

DB Chest Press

Chest

https://www.youtube.com/watch?v=VmB1G1K7v94&pp=ygU Perform dumbbell chest presses for chest engagement.

318

DB Cossack Squat

Legs

https://www.youtube.com/watch?v=twXorSeA0BM&pp=ygUQEngage legs and glutes with dumbbell cossack squats.

319

DB Deficit Split Squat

Legs

https://www.youtube.com/shorts/IfvwciB5Rwc

320

DB Farmer Walk

Full Body

https://www.youtube.com/watch?v=VBobkldqqvk&pp=ygUOREngage grip and core while walking with dumbbells.

321

DB Flat Chest Fly

Chest

https://www.youtube.com/watch?v=eozdVDA78K0&pp=ygUREngage chest muscles with dumbbell fly motion.

322

DB Flat Chest Press

Chest

https://www.youtube.com/watch?v=QsYre__-aro&pp=ygUTR Perform dumbbell chest presses for chest engagement.

323

DB Forward Lunges

Legs

https://www.youtube.com/watch?v=t7DBjlOTwAk&pp=ygURREngage legs and glutes with forward lunges using dumbbells.

324

DB Frog Pump

Gluteshttps://www.youtube.com/watch?v=MQ62r2V7Lw8&pp=ygUMEngage glutes and legs with frog pump using dumbbells.

325

DB Front Foot Elevated Squat

Legs

https://www.youtube.com/watch?v=OFmW8Re5Zos&pp=ygUPerform squats with the front foot elevated using dumbbells.

326

DB Glute Bridge

Gluteshttps://www.youtube.com/watch?v=FSiUH5jn3Cs&pp=ygUPREngage glutes with dumbbell glute bridges.

327

DB Goblet Squat

Legs

https://www.youtube.com/watch?v=Xjo_fY9Hl9w&pp=ygUPREngage legs and glutes with dumbbell goblet squats.

328

DB Incline Bench Reverse Fly

Shoulders, Back

https://www.youtube.com/watch?v=WCvRMULhUVU&pp=yg Engage rear deltoids with incline bench reverse flyes using dumbbells.

329

DB Incline Bench Row

Back

https://www.youtube.com/watch?v=x6nEPnQ37FQ&pp=ygU Engage back muscles with incline bench rows using dumbbells.

330

DB Incline Bicep Curls

Arms

https://www.youtube.com/watch?v=soxrZlIl35U&pp=ygUWRECurl dumbbells while on incline bench to target biceps.

331

DB Incline Chest Press

Chest

https://www.youtube.com/watch?v=8iPEnn-ltC8&pp=ygUWR Perform incline chest presses using dumbbells for chest engagement.

332

DB Incline Hammer Curls

Arms

https://www.youtube.com/watch?v=cbRSu8Ws_hs&pp=ygUXEngage biceps with incline hammer curls using dumbbells.

333

DB Incline Skull Crushers

Triceps

https://www.youtube.com/watch?v=osHzkwG-9JE&pp=ygUZ Target triceps with incline skull crushers using dumbbells.

334

DB Lateral Raise

Shoulders

https://www.youtube.com/watch?v=XPPfnSEATJA&pp=ygUQLift dumbbells to the side to engage lateral deltoids.

335

DB Leg Raises

Core

https://www.youtube.com/watch?v=PcDvVDIxvto&pp=ygUNREngage core with leg raises while holding dumbbells.

336

DB Pullovers

Back, Chest

https://www.youtube.com/watch?v=FK4rHfWKEac&pp=ygUMPerform dumbbell pullovers for back and chest engagement.

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Perform split squats with a deficit using dumbbells.

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337

DB RDL

Legs

https://www.youtube.com/watch?v=hQgFixeXdZo&pp=ygUG Engage hamstrings and glutes with dumbbell Romanian deadlifts.

338

DB Reverse Flys

Shoulders, Back

https://www.youtube.com/watch?v=JoCRRZ3zRtI&pp=ygUP Target rear deltoids with dumbbell reverse flyes.

339

DB Reverse Lunges

Legs

https://www.youtube.com/watch?v=NfMIqYNNLl8&pp=ygUR Engage legs and glutes with reverse lunges using dumbbells.

340

DB Romanian DeadliftLegs, Back

https://www.youtube.com/watch?v=hQgFixeXdZo&pp=ygUU Engage hamstrings and glutes with dumbbell Romanian deadlifts.

341

DB Shrug

Shoulders

https://www.youtube.com/watch?v=cJRVVxmytaM&pp=ygUI Perform shrugs using dumbbells to target trapezius muscles.

342

DB Side Bends

Core

https://www.youtube.com/watch?v=ARAWlmlgPbg&pp=ygUNEngage obliques with dumbbell side bends.

343

DB Snatch to Press

Shoulders

https://www.youtube.com/watch?v=HHsOcHb_IFI&pp=ygUS Combine snatch and press movements with dumbbells.

344

DB Split Squat

Legs

https://www.youtube.com/watch?v=MEG6blZtUpc&pp=ygUO Perform split squats using dumbbells for leg engagement.

345

DB SquatsLegs

https://www.youtube.com/watch?v=v_c67Omje48&pp=ygUJREngage legs and glutes with dumbbell squats.

346

DB Step-up

Legs

https://www.youtube.com/watch?v=37tVohr7LcE&pp=ygUKRPerform step-ups using dumbbells for leg engagement.

347

DB Walking Lunges

Legs

https://www.youtube.com/watch?v=I34ysEkPK7w

348

Dead Bug

Core

https://www.youtube.com/watch?v=4XLEnwUr1d8&pp=ygUIREngage core muscles with the dead bug exercise.

349

Deadlift

Back, Legs

https://www.youtube.com/watch?v=uBOHgf_xIXU&pp=ygUIRPerform deadlifts to engage back, glutes, and hamstrings.

350

Deadlift to Clean to Squat

Full Body

https://www.youtube.com/watch?v=W3u6KQG_S-I&pp=ygUaCombine deadlift, clean, and squat movements for full-body power.

351

Deadmill Sprint

Cardiohttps://www.youtube.com/watch?v=HvHJM-kNiA0&pp=ygUP Perform sprints on a non-motorized treadmill for cardio and power.

352

Decline Push Up

Chest, Shoulders

https://www.youtube.com/watch?v=SKPab2YC8BE&pp=ygU Engage chest and triceps with decline push-ups.

353

Deep Neck Flexor Activation and SuNeck

https://www.youtube.com/watch?v=CpwvQT8axGk&pp=ygU0Activate deep neck muscles and stretch suboccipital region.

354

Deep Squat to Hamstring Stretch

Stretchhttps://www.youtube.com/watch?v=1oQSsXhbhjk&pp=ygUfREngage legs and stretch hamstrings with deep squat motion.

355

Deep Squat Wall Stretch

Stretchhttps://www.youtube.com/watch?v=zkj-1XvAcKM&pp=ygUXRStretch hips, groin, and ankles with deep squat against a wall.

356

Deep Squat with Reach

Stretchhttps://www.youtube.com/watch?v=H-T1kqSpecM&pp=ygUV Engage hips and stretch upper body with deep squat and reach.

357

Deficit Reverse Lunge

Legs

https://www.youtube.com/watch?v=W0wZ-yk6WR4&pp=ygU Perform reverse lunges with a deficit for added challenge.

358

Depth Drop

Legs

https://www.youtube.com/watch?v=drLJzzzhepE&pp=ygUKRDrop from an elevated surface to improve landing mechanics.

359

Depth Drop To Vertical Jump

Legs

https://www.youtube.com/watch?v=q4ogzEdb3sI&pp=ygUbRCombine depth drop with vertical jump for plyometric power.

360

Diamond Push-up

Chest, Triceps

https://www.youtube.com/watch?v=J0DnG1_S92I&pp=ygUP Engage triceps and chest with diamond hand position push-ups.

361

Dips

Chest, Triceps

https://www.youtube.com/watch?v=2z8JmcrW-As&pp=ygUE Perform dips to target chest, shoulders, and triceps.

362

Dolphin Push Ups

Shoulders, Core

https://www.youtube.com/watch?v=V5JLXeNGvhg&pp=ygUQPerform push-ups while transitioning into a dolphin pose.

363

Double Bounce High Knees

Cardiohttps://www.youtube.com/watch?v=2XYP2gbYN3A&pp=ygUYEngage legs with double bounce motion in high knee exercise.

364

Double Dumbbell Swings

Full Body

https://www.youtube.com/watch?v=99GbmjyajY8&pp=ygUW Perform swings using two dumbbells for hip and core engagement.

365

Double Under

Cardiohttps://www.youtube.com/watch?v=82jNjDS19lg&pp=ygUMR Perform double jumps with a jump rope for cardiovascular workout.

366

Downward Dog to World's Greatest Stretch

https://www.youtube.com/watch?v=1qQ_ZqdIMzA&pp=ygUo Flow from downward dog to the world's greatest stretch for mobility.

367

Drag Curls

Arms

https://www.youtube.com/watch?v=BjBmtkfy1-0&pp=ygUKR Perform curls while dragging dumbbells along the body.

368

Drop Squats

Legs

https://www.youtube.com/watch?v=voJ1KrwEIcc&pp=ygULR Engage legs and perform drop squats for explosive power.

369

Duck Walk Forward and Back

Legs

https://www.youtube.com/watch?v=b_T7odhetFk&pp=ygUaRPerform duck walks to engage legs and glutes in forward and backward motion.

370

Dumbbell 1 1/4 Full Squat

Legs

https://www.youtube.com/watch?v=dbMvGAbdKkI&pp=ygUZ Perform squats with 1 1/4 range of motion using dumbbells.

371

Dumbbell Ab Twist

Core

https://www.youtube.com/watch?v=q1MeZPov8eM&pp=ygU Engage obliques with a twisting motion using dumbbells.

372

Dumbbell Alternate Biceps Curl

Arms

https://www.youtube.com/watch?v=sAq_ocpRh_I&pp=ygUeRCurl dumbbells alternately to target biceps.

373

Dumbbell Arnold Press

Shoulders

https://www.youtube.com/watch?v=3ml7BH7mNwQ&pp=ygUPress dumbbells overhead with a rotating motion.

374

Eccentric Chin Up

Back, Biceps

https://www.youtube.com/watch?v=dJXAuZ5oIVQ&pp=ygURPerform chin-ups focusing on the lowering (eccentric) phase.

375

Eccentric Pull-Up

Back, Biceps

https://www.youtube.com/watch?v=hvhQXzJ4vhM&pp=ygUREngage back muscles with eccentric pull-up motion.

376

Eccentric Push-Up

Chest, Triceps

https://www.youtube.com/watch?v=cK-OUgfhgak&pp=ygURRFocus on the lowering phase of push-ups for eccentric training.

377

Elbow Plank BodysawCorehttps://www.youtube.com/watch?v=zD0pIEs0AYo&pp=ygUTRPerform plank motion with elbow sawing to engage core.

378

Elbow Plank Jacks

Core

https://www.youtube.com/watch?v=eP1T4JeQtOQ&pp=ygURCombine elbow plank with jumping jack motion.

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Engage legs and glutes with walking lunges using dumbbells.

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379

Elevated Plank Row

Back

https://www.youtube.com/watch?v=QJCbrhH5Exo&pp=ygUSEngage core and back with elevated plank rows.

380

Elevated RDL's

Legs

https://www.youtube.com/watch?v=3Ch7uK-0j9c&pp=ygUOREngage hamstrings and glutes with elevated Romanian deadlifts.

381

Elevated Toes Stiff Leg Deadlift

Back, Legs

https://www.youtube.com/watch?v=3Ch7uK-0j9c&pp=ygUORPerform stiff-legged deadlifts with elevated toes for hamstring engagement.

382

End Range Cable Lateral Raise

Shoulders

https://www.youtube.com/watch?v=PPrzBWZDOhA&pp=ygU Target lateral deltoids with cable lateral raises at end range.

383

Explosive Pushup

Chest, Triceps

https://www.youtube.com/watch?v=CvgV8W98inA&pp=ygUQPerform push-ups with an explosive push-off motion.

384

External Hip Rotation to Lateral Lun Legs

https://www.youtube.com/watch?v=-AruuHWQZZQ&pp=ygU Perform hip rotations transitioning into a lateral lunge.

385

EZ Bar Bicep Curls

Arms

https://www.youtube.com/watch?v=kwG2ipFRgfo&pp=ygUSRCurl an EZ bar to engage biceps.

386

Face Pulls

Shoulders, Back

https://www.youtube.com/watch?v=V8dZ3pyiCBo&pp=ygUK Target rear deltoids and upper back with face pulls.

387

Farmers Carry

Full Body

https://www.youtube.com/watch?v=z7E_YU9P1jU&pp=ygUOEngage grip and core while carrying heavy weights.

388

Feet Elevated Sit UpCore

https://www.youtube.com/watch?v=5vQAMgBJIVk&pp=ygUUEngage core with elevated sit-ups.

389

Feet-Elevated Band-Resisted Push Chest, Shoulders

https://www.youtube.com/watch?v=joAjlFPXfkM&pp=ygUiRmPerform push-ups with elevated feet and resistance bands.

390

Feet-Elevated Pushup

Chest, Shoulders

https://www.youtube.com/watch?v=yvBlNJCvTOI&pp=ygUUREngage chest and triceps with elevated push-ups.

391

FHL Calf Raise

Legs

https://www.youtube.com/watch?v=PX-8ExAl13k&pp=ygUOREngage calves with flexor hallucis longus calf raises.

392

Figure 4 Cross Body Bike CrunchCorehttps://www.youtube.com/watch?v=yzg6OTbsmcQ&pp=ygUeEngage obliques with figure 4 crunch using a bicycle motion.

393

Figure 4 CrunchCorehttps://www.youtube.com/watch?v=yzg6OTbsmcQ&pp=ygUPEngage obliques with figure 4 crunch movement.

394

Figure 4 Hip Ups

Core, Hips

https://www.youtube.com/watch?v=Xb5gHdYtHnk&pp=ygUQEngage hip muscles with figure 4 hip ups.

395

Figure 4 Stretch

Stretchhttps://www.youtube.com/watch?v=Xb5gHdYtHnk&pp=ygUQStretch hip and glutes with figure 4 stretch.

396

Fire Hydrant Leg Extension

Legs

https://www.youtube.com/watch?v=5ZITPjWrUzQ&pp=ygUaREngage hip muscles with fire hydrant leg extension.

397

Fire Hydrants

Hips

https://www.youtube.com/watch?v=hjMEwbXhya4&pp=ygUNPerform fire hydrant motions to engage hip muscles.

398

Fire Hydrants to Kick Back

Hips

https://www.youtube.com/watch?v=tdSOoPOqqDQ&pp=ygU Combine fire hydrant and kickback motions for hip engagement.

399

Floor Chest Press Hollow Hold

Chest, Core

https://www.youtube.com/watch?v=iYAbu_CLPu8&pp=ygUdRPerform floor chest press while maintaining hollow body hold.

400

Floor DB Hip Thrust

Gluteshttps://www.youtube.com/watch?v=QPTcLlOWSl4&pp=ygUT Engage glutes with floor hip thrust using dumbbells.

401

Floor Slides

Core

https://www.youtube.com/watch?v=pAgixGIu7os&pp=ygUMRPerform sliding movements on the floor to engage muscles.

402

Floor Tricep Dips

Triceps

https://www.youtube.com/watch?v=s3Mppxwx1o8&pp=ygUREngage triceps with floor tricep dips.

403

Foam Roll

Recoveryhttps://www.youtube.com/watch?v=Oz4xHEgMaLY&pp=ygU Use a foam roller for self-myofascial release and relaxation.

404

Forearm Plank

Core

https://www.youtube.com/watch?v=mH5Sfb_KTGg&pp=ygU Engage core and stabilize with forearm plank position.

405

Forearm Wall-Slide at 135 Degrees Shoulders

https://www.youtube.com/watch?v=GovLGiJSXwU&pp=ygUhSlide forearms up the wall at a 135-degree angle for mobility.

406

Forward Lunge

Legs

https://www.youtube.com/watch?v=GA-GIqoOWek&pp=ygUNEngage legs and glutes with forward lunges.

407

Forward Lunge w/ Twist

Legs

https://www.youtube.com/watch?v=btsKBsnysqM&pp=ygUW Add a twist motion to forward lunges for added challenge.

408

Forward Lunge with Bicep Curl

Legs, Biceps

https://www.youtube.com/watch?v=fIvr9ootgos&pp=ygUdRm Perform bicep curls while doing forward lunges.

409

Forward Lunge with Reach

Legs

https://www.youtube.com/watch?v=_oVuaQjj4Zw&pp=ygUYRReach forward during lunges to engage core and stretch.

410

Forward Lunge with Rotation

Legs

https://www.youtube.com/watch?v=jNXZ3xjzaXI&pp=ygUbR Rotate torso during forward lunges to engage obliques.

411

Forward Lunge With Twist

Legs

https://www.youtube.com/watch?v=btsKBsnysqM&pp=ygUY Engage core with twist motion during forward lunges.

412

Frankensteins

Legs

https://www.youtube.com/watch?v=47a71yHMN54&pp=ygUXEngage hamstrings with Frankensteins high kicks.

413

French Press

Triceps

https://www.youtube.com/watch?v=JImgCWzCHwI&pp=ygUWEngage triceps with French press motion.

414

Frog Pose

Stretchhttps://www.youtube.com/watch?v=bxO4MK8YDWE&pp=ygUPerform the frog pose for hip opening and mobility.

415

Froggers

Cardiohttps://www.youtube.com/watch?v=e5O850feKz8&pp=ygUR Combine squat and plank motions in froggers exercise.

416

Front and Back Lunge

Legs

https://www.youtube.com/watch?v=AbNA7vXyioM&pp=ygUUEngage legs and glutes with alternating front and back lunges.

417

Front Foot Elevated Lunges

Legs

https://www.youtube.com/watch?v=UDuoOVkcvjo&pp=ygUa Perform lunges with the front foot elevated for added challenge.

418

Front Lunge to Overhead Triceps

Legs, Triceps

https://www.youtube.com/watch?v=cRAPFi5n_NE&pp=ygUfREngage triceps during front lunges by adding overhead motion.

419

Front Rack Reverse Lunge

Legs

https://www.youtube.com/watch?v=Vlgh0ImT5oU&pp=ygUY Perform reverse lunges while holding the barbell in front rack.

420

Get Up Sit UpCore

https://www.youtube.com/watch?v=rASjuHdAxew&pp=ygUS Perform sit-ups while transitioning to a standing position.

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421

GHD Hip Extension

Glutes, Hamstrings

https://www.youtube.com/watch?v=ZRar3mBCdmA&pp=ygU Engage glutes and hamstrings with GHD hip extension exercise.

422

GHD Russian Twist

Core

https://www.youtube.com/shorts/g-hztBRGNKY

423

GHD Sit-upCorehttps://www.youtube.com/watch?v=1pbZ8mX2D1U&pp=ygU Engage core with GHD sit-up exercise.

424

Glute Biased Leg Press

Gluteshttps://www.youtube.com/watch?v=2WzJbFY__lk&pp=ygUW Target glutes with leg press exercise focusing on glute activation.

425

Glute Bridge Chest Press

Glutes, Chest

https://www.youtube.com/watch?v=A-wKJcMrMRs&pp=ygUYEngage glutes and chest with glute bridge chest presses.

426

Glute Bridge to Sit Up

Glutes, Core

https://www.youtube.com/watch?v=cGdhGft43Tc&pp=ygUW Transition from glute bridge to sit-up for core engagement.

427

Glute Bridge with Calf Raises

Glutes, Calves

https://www.youtube.com/shorts/YDSjolCIDmQ

428

Glute Focused Hip Extension

Gluteshttps://www.youtube.com/watch?v=w5QPcMaT_DQ&pp=ygUPerform hip extensions focusing on glute engagement.

429

Glute Focused Hyper Extension

Gluteshttps://www.youtube.com/watch?v=YGUOyLf6BUg&pp=ygU4Engage glutes with hyperextension exercise.

430

Glute Focused RDL

Gluteshttps://www.youtube.com/watch?v=WIcpu2UkJoY&pp=ygUR Perform RDLs with a focus on engaging glutes.

431

Glute Focused Split Squats

Glutes, Legs

https://www.youtube.com/watch?v=hPlKPjohFS0&pp=ygUaREngage glutes with split squats focusing on glute activation.

432

Glute-Ham Raise

Glutes, Hamstrings

https://www.youtube.com/watch?v=m0AIU1dCVkU&pp=ygU Perform glute-ham raises for hamstring and glute engagement.

433

Glute-Iso Step Ups

Glutes, Legs

https://www.youtube.com/shorts/TG3xUe-UvCQ

434

Goblet 1 1/4 Squat

Legs

https://www.youtube.com/watch?v=N5_xeuCiyJg&pp=ygUSRPerform squats with 1 1/4 range of motion using a goblet.

435

Goblet Lateral Lunge

Legs

https://www.youtube.com/watch?v=6DMXBtF_Spg&pp=ygUUEngage legs and glutes with lateral lunges using a goblet.

436

Goblet Lateral Lunge Walk

Legs

https://www.youtube.com/watch?v=mpNAxv0MgVM&pp=ygUPerform walking lateral lunges holding a goblet.

437

Goblet Lateral Squat

Legs

https://www.youtube.com/watch?v=QbzKij6Zx6s&pp=ygUUR Engage legs and glutes with lateral squats using a goblet.

438

Goblet Lunge

Legs

https://www.youtube.com/watch?v=rTJRq7TASsg&pp=ygUR Perform lunges holding a goblet for added resistance.

439

Goblet Pulse Squats

Legs

https://www.youtube.com/watch?v=j9R9ISazx9c&pp=ygUTR Perform pulse squats holding a goblet for added challenge.

440

Goblet Reverse Lunge

Legs

https://www.youtube.com/watch?v=rYrbrFS2bqE&pp=ygUUREngage legs and glutes with reverse lunges using a goblet.

441

Goblet Reverse Lunge With BlockedLegs

https://www.youtube.com/watch?v=ce0okBGTKB4&pp=ygUmPerform reverse lunges with a blocked knee holding a goblet.

442

Goblet Split Squat

https://www.youtube.com/watch?v=X13mW_a88Hw&pp=ygUEngage legs and glutes with split squats holding a goblet.

443

Goblet Split Squat With Blocked Kn Legs

https://www.youtube.com/watch?v=jZRiY-jwePk&pp=ygUkR2Perform split squats with a blocked knee using a goblet.

444

Goblet Squat

Legs

https://www.youtube.com/watch?v=f-Vf2yRRqOg&pp=ygUM Engage legs and glutes with squats holding a goblet.

445

Goblet Squat Iso

Legs

https://www.youtube.com/watch?v=qauQpg8QZw4&pp=ygUQPerform isometric squats holding a goblet for added challenge.

446

Goblet Squat to Box

Legs

https://www.youtube.com/watch?v=Aub3U8uHNQk&pp=ygU Engage legs and glutes with squats to a box holding a goblet.

447

Goblet Squat With Pulse

Legs

https://www.youtube.com/watch?v=j9R9ISazx9c&pp=ygUXR Perform pulse squats holding a goblet for added challenge.

448

Goblet Step-Up

Legs

https://www.youtube.com/watch?v=ci0s9-U1S50&pp=ygUOREngage legs and glutes with step-ups holding a goblet.

449

Goblet Sumo Squats

Legs

https://www.youtube.com/watch?v=L6vkuSVCRs4&pp=ygUSPerform sumo squats holding a goblet to engage legs and glutes.

450Good Morning

Back, Hamstrings

https://www.youtube.com/watch?v=OWz0f3CN_xg&pp=ygUVEngage lower back and hamstrings with good mornings exercise.

451

Gorilla Squat

Legs

https://www.youtube.com/watch?v=_e1T17mMggo&pp=ygUNEngage legs and perform gorilla squat exercise.

452

Ground to Overhead Press

Shoulders

https://www.youtube.com/watch?v=e2aZotdgaZs&pp=ygUYRTransition from ground to overhead press with added weight.

453

Hack Squat

Legs

https://www.youtube.com/watch?v=0tn5K9NlCfo&pp=ygUKS Engage legs and glutes with hack squats exercise.

454

Half Burpees

Cardiohttps://www.youtube.com/watch?v=8GJoTBRtdbg&pp=ygUMPerform half burpees combining squat and plank motions.

455

Half Dead Bugs

Core

https://www.youtube.com/watch?v=YFh534WC3uw&pp=ygU Engage core with half dead bugs exercise.

456

Half Get-UpCore

https://www.youtube.com/watch?v=vmYnRlWcEjU&pp=ygUPPerform partial get-up exercise to engage core and stability.

457

Half Kneeling Face Pulls

Shoulders, Back

https://www.youtube.com/watch?v=ieJ9z19OJu4&pp=ygUYSPerform face pulls in a half kneeling position for engagement.

458

Half Kneeling Lift and Chop

Core

https://www.youtube.com/watch?v=Psmkt_Tft5E&pp=ygUbS Engage core with lift and chop exercise in half kneeling position.

459

Half Kneeling Overhead Press

Shoulders

https://www.youtube.com/watch?v=PDWNs3oPCow&pp=ygUPerform overhead press in half kneeling position.

460

Half Kneeling Palloffs

Core

https://www.youtube.com/watch?v=DWwI61I1KAM&pp=ygUWEngage core with palloffs exercise in half kneeling position.

461

Half Kneeling Rows

Back

https://www.youtube.com/watch?v=Yri2Z-R-Ze4&pp=ygUSS Perform rows in a half kneeling position for engagement.

462

Half Kneeling Shoulder Press

Shoulders

https://www.youtube.com/watch?v=8Fx7b81Gs1E&pp=ygUc Engage shoulders in a half kneeling position with presses.

Legs©Navigate 2024

exercise_description
Perform Russian twists using a GHD machine for added challenge.

Engage calves in glute bridge exercise with calf raises.

Engage glutes and legs with isolated step-up motion.

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463

Half Kneeling Single Arm Arnold PreShoulders

https://www.youtube.com/watch?v=V7oyQrIvF0M&pp=ygUlS Perform single-arm Arnold press in half kneeling position.

464

Half Kneeling Single-Arm Press

Shoulders

https://www.youtube.com/watch?v=4DUIY95jX6Y&pp=ygUeSEngage shoulders with single-arm presses in half kneeling position.

465

Half Turkish Get UpCore

https://www.youtube.com/watch?v=sgd8n917Zv0&pp=ygUTSPerform half Turkish get-up exercise to engage core and stability.

466

Half-Kneeling Band Chop

Core

https://www.youtube.com/watch?v=8gu5U580aM8&pp=ygUXEngage core with half-kneeling band chop exercise.

467

Half-Kneeling Band LiftCore

https://www.youtube.com/watch?v=qC_QDWMShi8&pp=ygU Perform half-kneeling band lift exercise.

468

Half-Kneeling Band Overhead Shru Shoulders

https://www.youtube.com/watch?v=EevLTIs3yGA&pp=ygUhSEngage shoulders with band overhead shrugs in half kneeling position.

469

Half-Kneeling Cable Chop

Core

https://www.youtube.com/watch?v=c1m8jdJaaS8&pp=ygUYSPerform cable chops in a half kneeling position to engage core.

470

Half-Kneeling Cable LiftCore

https://www.youtube.com/watch?v=0d0JDpUupxs&pp=ygUY Engage core and stability with half-kneeling cable lift exercise.

471

Half-Kneeling Pallof Press Iso

Core

https://www.youtube.com/watch?v=daqBRjkFwk8&pp=ygUeSPerform isometric Pallof press exercise in half kneeling position.

472

Half-Kneeling Pallof Press Iso With Core

https://www.youtube.com/watch?v=CRHHSmoakC8&pp=ygUEngage core with isometric Pallof press using a band.

473

Hammer Cable Curl

Arms

https://www.youtube.com/watch?v=vsarApmqJmo&pp=ygUR Engage biceps with cable curls using a hammer grip.

474

Hammer Curl

Arms

https://www.youtube.com/watch?v=zC3nLlEvin4&pp=ygULS Perform hammer curls to engage biceps with a neutral grip.

475

Hammer Curl to Eccentric Suppinat Arms

https://www.youtube.com/watch?v=vPPVFaKC1M4&pp=ygU Perform curls with eccentric supination for added challenge.

476

Hamstring Curl

https://www.youtube.com/watch?v=SbSNUXPRkc8&pp=ygU Engage hamstrings with hamstring curl exercise.

477

Hamstring Mobilization With Lacros Hamstrings

https://www.youtube.com/watch?v=DHPLhWH1dY4&pp=ygUMobilize hamstrings using a lacrosse ball.

478

Hamstring Scoops

Hamstrings

https://www.youtube.com/watch?v=9VX1IOp_qrw&pp=ygUQ Engage hamstrings with hamstring scoops exercise.

479

Hamstring Slides

Hamstrings

https://www.youtube.com/watch?v=Dlazt593cuA&pp=ygUQSPerform sliding movements to engage hamstrings.

480

Hamstring Strap Stretch

Hamstrings

https://www.youtube.com/watch?v=JR94frfcfWs&pp=ygUXSGStretch hamstrings using a strap.

481

Hamstring Switches

Hamstrings

https://www.youtube.com/watch?v=74jrJjbcVd4&pp=ygUSSGPerform switches to engage hamstrings.

482

Hamstring Walk Outs

Hamstrings

https://www.youtube.com/watch?v=KUQ1RldKLHk&pp=ygUTEngage hamstrings with walk outs exercise.

483

Hand-Supported V-Ups

Core

https://www.youtube.com/watch?v=S1ViGdqyDqM&pp=ygUUEngage core with hand-supported V-ups exercise.

484

Hands-Elevated Pushup

Chest, Shoulders

https://www.youtube.com/watch?v=N-O6f4U58Dk&pp=ygUV Engage chest and triceps with hands-elevated pushups.

485

Hang Clean

Full Body

https://www.youtube.com/watch?v=DaKC_BEN5bk&pp=ygU Engage muscles with hang clean exercise.

486

Hanging Anti-Lateral Flexion

Core

https://www.youtube.com/watch?v=f95XQj-bUDM&pp=ygUcSPerform hanging anti-lateral flexion exercise for oblique engagement.

487

Hanging Around The World Leg Ra Core

https://www.youtube.com/watch?v=g52W8r1poZE&pp=ygUiSEngage core with leg raises in a circular motion while hanging.

488

Hanging Knee RaiseCore

https://www.youtube.com/watch?v=RD_A-Z15ER4&pp=ygUSPerform knee raises while hanging to engage core muscles.

489

Hanging Leg RaiseCore

https://www.youtube.com/watch?v=RuIdJSVTKO4&pp=ygUREngage core muscles with hanging leg raise exercise.

490

Hanging Twisting Leg RaiseCore

https://www.youtube.com/watch?v=Pr1ieGZ5atk&pp=ygUaS Perform twisting leg raises while hanging to engage obliques.

491

Hanging Unilateral MarchCore

https://www.youtube.com/shorts/P_7fVVPvMu4

Perform unilateral marches while hanging to engage core.

492

Heel Elevated Barbell Squat

Legs

https://www.youtube.com/shorts/gslEzVggur8

Engage legs and glutes with squats using elevated heels.

493

Heel Elevated Single Hip Thrust

Gluteshttps://www.youtube.com/watch?v=YZW3mw_h_DA&pp=ygUPerform single hip thrusts with elevated heels for glute engagement.

494

Heel Elevated Step Down

Legs

https://www.youtube.com/watch?v=mJOCFguZRUE&pp=ygUEngage leg muscles with step-down exercise using elevated heels.

495

Heel Taps

Cardiohttps://www.youtube.com/watch?v=YIOIGUQMck8&pp=ygUJPerform heel taps exercise to engage core muscles.

496

Heels Elevated Sumo Squat Pulses Legs

https://www.youtube.com/watch?v=iPcEh_orLxI&pp=ygUgSGEngage legs and glutes with sumo squat pulses using elevated heels.

497

Helms Dumbbell Row

Back

https://www.youtube.com/watch?v=G1UsKHGv_MY&pp=ygUPerform dumbbell rows to engage upper back muscles.

498High Cable Bicep Curl

Arms

https://www.youtube.com/watch?v=0Gef7oq3cv4&pp=ygUVSEngage biceps with bicep curls using a high cable attachment.

499

High Heel Kicks

Cardiohttps://www.youtube.com/shorts/TDgeiFy7_ws

500High Knees

Cardiohttps://www.youtube.com/watch?v=DfjpR6dzLVg&pp=ygUKSEngage legs and raise knees while jogging in place.

501

High Knees Hands Behind Head

Cardiohttps://www.youtube.com/watch?v=UJC-T11TsQU&pp=ygUc Engage core while performing high knees with hands behind head.

502

High Knees with Overhead ExtensioCardio

https://www.youtube.com/shorts/OpjDCHAUpaA

503

High Plank to Downward Dog

Corehttps://www.youtube.com/watch?v=J8QhVr5Pvig&pp=ygUaS Transition from high plank to downward dog to engage core and stretch.

504

High Pull

Back, Shoulders

https://www.youtube.com/watch?v=_5tJG8iNpkA&pp=ygUJS Engage upper back and shoulders with high pulls exercise.

Hamstrings©Navigate 2024

Perform high heel kicks to engage leg muscles.

Engage core and shoulders with high knees and overhead extension.

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505

Hip Abductions

Hips

https://www.youtube.com/watch?v=CP4LjhZ_Wq0&pp=ygUOEngage outer hip muscles with hip abductions exercise.

exercise_description506

Hip CARS

Hips

https://www.youtube.com/watch?v=wz1GbxKLkKg&pp=ygUI Perform controlled articular rotations (CARS) for hip mobility.

507

Hip DipsCorehttps://www.youtube.com/watch?v=em4gADvYvMA&pp=ygU Engage core and lower body with hip dips exercise.

508

Hip Extension Machine

Glutes, Hamstrings

https://www.youtube.com/watch?v=O0YvpJZsf9I&pp=ygUVS Engage glutes and hamstrings with hip extension machine.

509

Hip Flexor Rockers

Hips

https://www.youtube.com/shorts/V4wtvX841A4

510

Hip Flexor Stretch

Stretchhttps://www.youtube.com/watch?v=m2UEzPheLYk&pp=ygUSStretch hip flexors to improve flexibility and mobility.

Engage hip flexors with hip flexor rockers exercise.

511

Hip Rotation

Hips

https://www.youtube.com/watch?v=JwancB1LTsQ&pp=ygUMPerform hip rotations to engage hip muscles and mobility.

512

Hip-Belt Squat

Legs

https://www.youtube.com/watch?v=Khcg0HgdpOY&pp=ygUOEngage leg muscles with squats using a hip-belt.

513

In and Out Jumps

Cardiohttps://www.youtube.com/watch?v=ZAK9zuAmEgM&pp=ygU Perform in-and-out jumps to engage legs and cardio.

514

Inch WormCore

https://www.youtube.com/watch?v=VSp0z7Mp5IU&pp=ygUSEngage core and upper body with inch worm exercise.

515

Jefferson Curls (KB)

Back, Hamstrings

https://www.youtube.com/watch?v=y80cxEpuYEU&pp=ygUUPerform Jefferson curls using a kettlebell for hamstring and lower back engagement.

516

Jump Lunge

Legs

https://www.youtube.com/watch?v=v4-w6r5bASs&pp=ygUKSEngage legs with jump lunges for plyometric exercise.

517

Jump Lunges with Overhead ExtensLegs, Shoulders

https://www.youtube.com/shorts/a5Hyo_rlWQw

518

Jump Lunges with Punches

Legs, Cardio

https://www.youtube.com/watch?v=NFnCuyJCx7c&pp=ygUY Perform jump lunges with added punches for cardio and upper body engagement.

519

Jump Rope

Cardiohttps://www.youtube.com/watch?v=1-KvIEU03yc&pp=ygUJS Engage cardiovascular system with jump rope exercise.

520

Jump Squats

Legs

https://www.youtube.com/watch?v=A-cFYWvaHr0&pp=ygUL Perform jump squats for explosive leg engagement.

521

Jumping Jacks

Cardiohttps://www.youtube.com/shorts/yg3KQQn3QWg

522

KAS Hip Thrust

Gluteshttps://www.youtube.com/watch?v=ylqOMMVUoVw&pp=ygU Engage glutes with hip thrusts using the KAS method.

523

KB Deadlift

Back, Legs

https://www.youtube.com/watch?v=hinonqqzatk&pp=ygULS0Perform deadlifts using a kettlebell to engage lower back and legs.

524

KB Standing March

Cardiohttps://www.youtube.com/watch?v=2_mHMuzJ4c0&pp=ygURPerform standing marches using a kettlebell for leg engagement.

525

Kettlebell Armbar

Shoulders, Core

https://www.youtube.com/watch?v=IAByZREjXp8&pp=ygUR Perform kettlebell armbar exercise for shoulder stability and mobility.

526

Kettlebell Deadlift

Back, Legs

https://www.youtube.com/watch?v=hinonqqzatk&pp=ygUTS2Engage lower back and legs with kettlebell deadlifts.

527

Kettlebell Swing

Full Body

https://www.youtube.com/watch?v=YSxHifyI6s8&pp=ygUQS Engage hips and legs with kettlebell swings exercise.

528

Kettlebell Turkish Get Up

Full Body

https://www.youtube.com/watch?v=sgd8n917Zv0&pp=ygUZSPerform Turkish get-up exercise using a kettlebell for full-body engagement.

529

Kick Back to Knees to Elbows Both Core

https://www.youtube.com/watch?v=07XM_0jFFk8&pp=ygUm Perform kicks followed by knee-to-elbow movements for core engagement.

530

Knee Hugs

Stretchhttps://www.youtube.com/watch?v=eP0DkztNhcs&pp=ygUJSEngage core and stretch hip muscles with knee hugs exercise.

531

Knee Over Toe Lunge

Legs

https://www.youtube.com/watch?v=4qPJUSczLcM&pp=ygUTPerform lunges while focusing on knee position and engagement.

532

Knee to Chest

Stretchhttps://www.youtube.com/watch?v=8kzfXDNq_P8&pp=ygUN Engage core with knee-to-chest exercise.

533

Kneeling Chops

Core

https://www.youtube.com/watch?v=knZfggvbS50&pp=ygUOSPerform kneeling chops to engage core and obliques.

534

Kneeling Cossack Squat

Legs

https://www.youtube.com/watch?v=W3Ut2oNJ_o8&pp=ygUWEngage legs and hips with kneeling cossack squat exercise.

535

Kneeling Lat Pulldown

Back

https://www.youtube.com/shorts/kPRdPr0usbY

536

Kneeling Lift and Chop

Core

https://www.youtube.com/watch?v=knZfggvbS50&pp=ygUW Engage core with lift and chop exercise in a kneeling position.

537

Kneeling MB Chops

Core

https://www.youtube.com/watch?v=kzYkGZ3Aa50&pp=ygURPerform kneeling medicine ball chops for core and oblique engagement.

538

Kneeling Overhead Press

Shoulders

https://www.youtube.com/watch?v=PDWNs3oPCow&pp=ygUEngage shoulders with overhead press in a kneeling position.

539

L Sit Circles

Core

https://www.youtube.com/shorts/jgKCDwPyW2U

540

Landmine Chest Press

Chest

https://www.youtube.com/watch?v=7i64SnEJv6A&pp=ygUUTEngage chest muscles with landmine chest press exercise.

541

Landmine Goblet Squat

Legs

https://www.youtube.com/watch?v=JrtJYtUqGHE&pp=ygUVTPerform goblet squats using a landmine attachment for added engagement.

542

Landmine Press

Shoulders

https://www.youtube.com/watch?v=nDBKgITcI3I&pp=ygUOT Engage upper body with landmine press exercise.

543

Landmine Rainbow

Full Body

https://www.youtube.com/watch?v=911qQuwcEMQ&pp=ygU Engage core and upper body with landmine rainbow exercise.

544

Landmine RDL

Back, Hamstrings

https://www.youtube.com/watch?v=cIYWlhhroVA&pp=ygUMTPerform Romanian deadlifts using a landmine attachment for engagement.

545

Landmine Reverse Lunge

Legs

https://www.youtube.com/watch?v=s70b_r3heMs&pp=ygUW Perform reverse lunges using a landmine attachment for added challenge.

546

Landmine Shoulder Press

Shoulders

https://www.youtube.com/watch?v=t9GuiNQo1O4&pp=ygUX Engage shoulders with landmine shoulder press exercise.

©Navigate 2024

Engage legs and shoulders with jump lunges and overhead extension.

Engage legs and cardio with jumping jacks exercise.

Engage back and shoulders with kneeling lat pulldown exercise.

Engage core muscles with L sit circles exercise.

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547

Landmine Thruster

Full Body

https://www.youtube.com/watch?v=jLvQenjeus8&pp=ygURT Press barbell overhead from squat position.

548

Lat and Triceps Stretch

Stretchhttps://www.youtube.com/watch?v=izMQh1NeyRU&pp=ygUXStretch lats and triceps with arm overhead.

549

Lat Pulldown

Back

https://www.youtube.com/watch?v=trZQjegcRx0&pp=ygUMT Pull bar to chest, engage lats and back.

550

Lat Pullover

Back

https://www.youtube.com/watch?v=KjlphIQd3ok&pp=ygUMT Engage lats and chest with pullover motion.

551

Lat Stretchers

Stretchhttps://www.youtube.com/watch?v=s8nr6LyYmtc&pp=ygUTICEngage lats with cable pull from overhead.

552

Lateral Lunge

Legs

https://www.youtube.com/watch?v=gwWv7aPcD88&pp=ygU Step sideways, lunge, and engage legs.

553

Lateral Lunges

Legs

https://www.youtube.com/watch?v=gwWv7aPcD88&pp=ygU Lunge sideways, alternating legs.

554

Lateral Raises

Shoulders

https://www.youtube.com/watch?v=pOmbQuGeHf8&pp=ygU Raise dumbbells to sides, engage shoulders.

555

Lateral to Forward Raise

Shoulders

https://www.youtube.com/watch?v=SqTLytmDy_8&pp=ygUY Lift dumbbells from side to front.

556

Lateral to Front Raise

Shoulders

https://www.youtube.com/watch?v=DOkR3ce3t40&pp=ygUX Lift dumbbells from side to front.

557

Lateral Twist (Spinal Lateral Flexion Core

https://www.youtube.com/watch?v=19w3QByPWLk&pp=ygU Twist torso side to side, engage obliques.

558

Leaning Y's

Shoulders

https://www.youtube.com/watch?v=lq7eLC30b9w&pp=ygULTLift arms diagonally, engage upper back.

559

Leg Circles

Legs

https://www.youtube.com/watch?v=pg4WRNkbnjA&pp=ygULLift and circle legs to engage core.

560

Leg DropsCorehttps://www.youtube.com/watch?v=vO_kTH4nW7Y&pp=ygU Lower legs towards floor, engage lower abs.

561

Leg Extension

Legs

https://www.youtube.com/watch?v=YyvSfVjQeL0&pp=ygUNTExtend legs against resistance, engage quads.

562

Leg Lift and Touch ThroughCore

https://www.youtube.com/shorts/luADNuPcBP8563

Leg Lifts

Corehttps://www.youtube.com/watch?v=JB2oyawG9KI&pp=ygUJ Raise legs, engage lower abs.

564

Leg Lowers

Core

https://www.youtube.com/watch?v=3t9egVYlPcM&pp=ygUKTLower legs towards floor, engage lower abs.

565

Leg Press

Legs

https://www.youtube.com/watch?v=yZmx_Ac3880&pp=ygUJ Push weight away with legs, engage quads.

566

Leg Raises

Core

https://www.youtube.com/watch?v=JB2oyawG9KI&pp=ygUK Lift legs, engage lower abs.

567

Long Lever Glute Bridge

Gluteshttps://www.youtube.com/shorts/h0CZ3xqgBsMhttps://www.y Bridge hips up, engage glutes.

568

Long-Lever Plank

Core

https://www.youtube.com/watch?v=XM96fe7jAXE&pp=ygUQ Plank on forearms with arms extended.

569

Low Plank Hip Twists

Corehttps://www.youtube.com/watch?v=-v2xs6a2JnM&pp=ygUUTTwist hips from low plank position.

570

Lying Alternating Tricep Extensions Arms

https://www.youtube.com/watch?v=OOQiQ_mYWoo&pp=ygUExtend arms overhead while lying down.

571

Lying Dumbbell Triceps Extension Arms

https://www.youtube.com/watch?v=MO_03opCc0g&pp=ygUgExtend dumbbell overhead, engage triceps.

572

Lying Hamstring Curl

Hamstrings

https://www.youtube.com/watch?v=vl5nUdE9mWM&pp=ygU Curl legs up towards glutes, engage hamstrings.

573

Machine Ab CrunchCorehttps://www.youtube.com/watch?v=fuPFq2EYswE&pp=ygURCrunch forward on machine, engage core.

574

Machine Assisted Chin-Up

Back

https://www.youtube.com/watch?v=y00_rMYk1Oc&pp=ygUY Assist chin-ups with machine, engage upper body.

575

Machine Assisted Dip (Chest Variat Chest, Triceps

https://www.youtube.com/watch?v=yN6Q1UI_xkE&pp=ygUmAssist dips with machine, target chest.

576

Machine Assisted Dips (Triceps Var Triceps

https://www.youtube.com/watch?v=OjQvJt4sn2Y&pp=ygUoT Assist dips with machine, target triceps.

577

Machine Assisted Pull-Up

Back

https://www.youtube.com/watch?v=wFj808u2HWU&pp=ygUYAssist pull-ups with machine, target upper body.

578

Machine Back Cable Row

Back

https://www.youtube.com/watch?v=GZbfZ033f74&pp=ygUW Row cable attachment towards you.

579

Machine Biceps Curl

Arms

https://www.youtube.com/watch?v=Ja6ZlIDONac&pp=ygUTTCurl cable attachment towards you.

580

Machine Butterfly

Chest

https://www.youtube.com/watch?v=WpVu2duHnQE&pp=ygU Squeeze arms in butterfly motion.

581

Machine Chest Press

Chest

https://www.youtube.com/watch?v=NwzUje3z0qY&pp=ygUT Push handles forward, engage chest.

582

Machine Chest Supported Row

Back

https://www.youtube.com/watch?v=_FrrYQxA6kc&pp=ygUbTPull handles towards you, engage back.

583

Machine Decline Chest Press

Chest

https://www.youtube.com/watch?v=sZQwv0HzinU&pp=ygUb Push handles downward, engage lower chest.

584

Machine Glute-Ham Raise

Glutes, Hamstrings

https://www.youtube.com/watch?v=z15C9UZUbss&pp=ygUXEngage hamstrings and glutes, lift upper body.

585

Machine Hack Squat

Legs

https://www.youtube.com/watch?v=LfEhHboTcow&pp=ygUS Squat on machine, engage legs.

586

Machine Hip Abduction

Hips

https://www.youtube.com/watch?v=dL92FqMJqVY&pp=ygUVPush legs apart, engage outer thighs.

587

Machine Hip Adduction

Hips

https://www.youtube.com/watch?v=GmRSV_n2E_0&pp=ygUSqueeze legs together, engage inner thighs.

588

Machine Incline Chest Press

Chest

https://www.youtube.com/watch?v=TrTSvn5-MTk&pp=ygUbTPush handles upward, engage upper chest.

©Navigate 2024

exercise_description

Lift legs, touch hands between them.

exercise_name_focus_link
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589

Machine Iso Row

Back

https://www.youtube.com/watch?v=W5UqY9SRhBM&pp=ygUPull handles towards you, engage back.

590

Machine Lat Pull-down

Back

https://www.youtube.com/watch?v=kwJeh3QyhVE&pp=ygUVPull bar to chest, engage lats.

591

Machine Lateral Raise

Shoulders

https://www.youtube.com/watch?v=0FUpcwj_1z4&pp=ygUVTRaise handles sideways, engage shoulders.

592

Machine Laying Leg Curl

Hamstrings

https://www.youtube.com/watch?v=5xR8tvg4-yM&pp=ygUXTCurl legs up towards glutes, engage hamstrings.

593

Machine Laying Leg Press

Legs

https://www.youtube.com/watch?v=VFk3RzndUEc&pp=ygUYPush weight away with legs, engage quads.

594

Machine Leg Curl (Single)

Hamstrings

https://www.youtube.com/watch?v=h5NievMGthk&pp=ygUZTCurl leg up towards glutes, engage hamstrings.

595

Machine Leg Press

Legs

https://www.youtube.com/watch?v=IZxyjW7MPJQ&pp=ygUR Push weight away with legs, engage quads.

596

Machine Pec Deck Chest Fly

Chest

https://www.youtube.com/watch?v=eGjt4lk6g34&pp=ygUaTWSqueeze arms together in front, engage chest.

597

Machine Pec Deck Reverse Fly

Back, Shoulders

https://www.youtube.com/watch?v=6cHY60y7QRU&pp=ygU Squeeze arms apart behind you, engage back.

598

Machine Preacher Biceps Curl

Arms

https://www.youtube.com/watch?v=Ja6ZlIDONac&pp=ygUcT Curl bar towards you, engage biceps.

599

Machine Reverse Fly

Back, Shoulders

https://www.youtube.com/watch?v=rtkvodbZfGY&pp=ygUTT Squeeze arms apart behind you, engage back.

600

Machine Reverse Hyperextension Back, Hamstrings

https://www.youtube.com/watch?v=kTf-fU5Tab8&pp=ygUeTWLower body down, engage lower back.

601

Machine Seated Leg Curl

Hamstrings

https://www.youtube.com/watch?v=fK0uZ3KRZRI&pp=ygUX Curl legs up towards glutes, engage hamstrings.

602

Machine Shoulder Press

Shoulders

https://www.youtube.com/watch?v=3R14MnZbcpw&pp=ygUbPush handles upward, engage shoulders.

603

Machine Shrug

Shoulders

https://www.youtube.com/watch?v=3FG0onSF_n4&pp=ygUNLift handles with shoulders, engage traps.

604

Machine Single-Leg Press

Legs

https://www.youtube.com/watch?v=ZYDTJaAM-gE&pp=ygUYPush weight away with one leg, engage quads.

605

Machine Standing Leg Curl

Hamstrings

https://www.youtube.com/shorts/P2KTb8zyqsM

606

Machine Tricep Dips

Triceps

https://www.youtube.com/watch?v=IsYLsO16y7g&pp=ygUTTLower and lift weight with triceps, engage arms.

607

Machine Tricep Pushdown

Triceps

https://www.youtube.com/watch?v=OChuGyCSC7U&pp=ygUPush down bar, engage triceps.

608

Machine Triceps Extension

Triceps

https://www.youtube.com/watch?v=Bx8ga1BLHLE&pp=ygUZExtend arms against resistance, engage triceps.

609

Machine Upright Row

Shoulders

https://www.youtube.com/watch?v=QIpa-9dtkgA&pp=ygUTT Lift handles towards chin, engage shoulders.

610

Marching Bridge

Gluteshttps://www.youtube.com/watch?v=IxDVTDKDxSU&pp=ygU Bridge hips up while lifting legs.

611

Marching Glute Bridge with Hold

Gluteshttps://www.youtube.com/watch?v=4LQUPybxCnI&pp=ygUfTBridge hips up, lift and hold one leg.

612

Meadows Row

Back

https://www.youtube.com/watch?v=sRRQgK8Fm44&pp=ygU Row barbell towards you, engage back.

613

Medicine Ball Wall Slam

Full Body

https://www.youtube.com/watch?v=jpM5l0HVtE8&pp=ygUXTSlam ball against wall, engage core.

614

Military CrunchCorehttps://www.youtube.com/watch?v=5qS_q9FaeC4&pp=ygUPCrunch forward, engage upper abs.

615

Military Press

Shoulders

https://www.youtube.com/watch?v=2yjwXTZQDDI&pp=ygUOPress barbell overhead, engage shoulders.

616

Modified 21's

Arms

https://www.youtube.com/watch?v=-5BWIpgacL4&pp=ygUNTCurl barbell in three ranges, engage biceps.

617

Mountain Climber

Cardio, Core

https://www.youtube.com/watch?v=cnyTQDSE884&pp=ygUQAlternate legs in plank position, engage core.

618

Narrow Front Squats

Legs

https://www.youtube.com/watch?v=U7Y-bY4bZj0&pp=ygUTTSquat with feet close together, engage quads.

619

Neck Side Stretch

Stretchhttps://www.youtube.com/watch?v=54y0JAT46vE&pp=ygUR Stretch neck to side.

620

Negative Pull Ups

Back, Biceps

https://www.youtube.com/watch?v=gbPURTSxQLY&pp=ygU Lower body slowly from pull-up position.

621

Nordic Curls

Hamstrings

https://www.youtube.com/watch?v=6NCN6kOagfY&pp=ygUMCurl body upwards, engage hamstrings.

622

Nordic Hamstring Curl

Hamstrings

https://www.youtube.com/watch?v=6NCN6kOagfY&pp=ygUMCurl body upwards, engage hamstrings.

623

Nordic Hamstring Curls (Barbell)

Hamstrings

https://www.youtube.com/shorts/flNgfYGvleU

Curl body upwards, engage hamstrings.

624

Oblique Jump Lunges

Legs

https://www.youtube.com/shorts/qdDbwIj-8ok

Lunge and jump, engaging obliques.

625

Oblique Mountain Climbers

Cardio, Core

https://www.youtube.com/watch?v=6D-rpfVuzA0&pp=ygUZT Plank and twist knees towards opposite elbow.

626

Offset Dumbbell Cross-Over Step-ULegs

https://www.youtube.com/watch?v=68yrP2-wIzA&pp=ygUiT2 Step up with offset dumbbell, engage legs.

627

Offset Dumbbell Reverse Lunge

https://www.youtube.com/shorts/aFsk57XmgHY

628

Offset Dumbbell Reverse Lunge FroLegs

https://www.youtube.com/watch?v=qidn3D01muY&pp=ygUq Lunge with deficit and offset dumbbell.

629

Offset Dumbbell Reverse Lunge to Legs, Hamstrings

https://www.youtube.com/watch?v=xeNEeJ7IqKQ&pp=ygUy Lunge then Romanian deadlift with offset dumbbell.

630

Offset Dumbbell Split Squat

https://www.youtube.com/watch?v=fynqcP1g-vw&pp=ygUbT Split squat with offset dumbbell, engage legs.

Legs

Legs

©Navigate 2024

exercise_description

Curl legs up towards glutes, engage hamstrings.

Lunge with offset dumbbell, engage legs.

exercise_name_focus_link
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exercise_nameexercise_focus

exercise_video_link

631

Offset Dumbbell Step-Up

Legs

https://www.youtube.com/watch?v=pEFBMrM4818&pp=ygUXStep up with offset dumbbell, engage legs.

632

Offset Goblet Squat

Legs

https://www.youtube.com/watch?v=c636wmM2SV0&pp=ygU Goblet squat with offset weight, engage legs.

633

One Foot Elevated Front Squat

Legs

https://www.youtube.com/watch?v=OFmW8Re5Zos&pp=ygUSquat with one foot elevated, engage quads.

634

Outward DB Bicep Curls

Arms

https://www.youtube.com/watch?v=BNagnogKP5A&pp=ygUWCurl dumbbells outwards, engage biceps.

635

Overhead Sit Ups

Core

https://www.youtube.com/watch?v=rBLLfvmNIIs&pp=ygUQT Hold weight overhead while sitting up.

636

Overhead Squat

Legs, Core

https://www.youtube.com/watch?v=pn8mqlG0nkE&pp=ygUOSquat with weight overhead, engage legs.

637

Overhead Tricep Extension

Triceps

https://www.youtube.com/shorts/Q3bO1Fh4734

Extend weight overhead, engage triceps.

638

Overhead Tricep Extension (DB)Triceps

https://www.youtube.com/shorts/8FNGBJUHfsA

Extend dumbbell overhead, engage triceps.

639

Pallof Press

Core

https://www.youtube.com/watch?v=ZDAW6zLajKU&pp=ygUMPress cable away from body, engage core.

640

Palloff Press Horizontal Circles

Core

https://www.youtube.com/watch?v=kqZVLzPrgnQ&pp=ygUg Press cable away and make circles, engage core.

641

Palm Up Raises

Shoulders

https://www.youtube.com/watch?v=2DtsvvK2Vng

642

Pec Minor Broomstick Mobilization Stretch

https://www.youtube.com/watch?v=IbATWRMM58A&pp=ygUStretch pec minor muscles with broomstick.

643

Pec Mobilization With Lacrosse Bal Stretch

https://www.youtube.com/watch?v=FnTyO4LQxj4&pp=ygUjU Mobilize and release tension in pec muscles.

644

Pelvic Thrusts

Glutes, Core

https://www.youtube.com/watch?v=OWC4YK_mhF8&pp=ygUThrust hips upwards, engage glutes.

645

Pendlay Row

Back

https://www.youtube.com/watch?v=h4nkoayPFWw&pp=ygULRow barbell towards you, engage back.

646

Pendulum Squat

Legs

https://www.youtube.com/watch?v=wc2t62qiqAI&pp=ygUOU Squat with pendulum motion, engage legs.

647

Pigeon Stretch

Stretchhttps://www.youtube.com/watch?v=op-eDU9eNqM&pp=ygUOStretch hip and glutes by placing one leg across body.

648

Pike Push-Up

Shoulders, Core

https://www.youtube.com/watch?v=66x0qQiJ-MA&pp=ygUM Push-up with hips lifted, engage shoulders.

649

Piriformis Mobilization

Stretchhttps://www.youtube.com/shorts/1GhiPpQvBCA

650

Pistol Squat

Legs

https://www.youtube.com/watch?v=vq5-vdgJc0I&pp=ygUMU Single-leg squat, engage leg muscles.

651

Plank

Core

https://www.youtube.com/watch?v=yeKv5oX_6GY&pp=ygUFHold push-up position, engage core.

652

Plank Alternating Arm/Leg Extensio Core

https://www.youtube.com/watch?v=r8aHO-GlPcE&pp=ygUkUExtend opposite arm and leg while planking.

653

Plank Alternating Reaches

Corehttps://www.youtube.com/watch?v=5vGaSkJArwI&pp=ygUZUReach arms forward and out while in plank.

654

Plank Arm Abduction

Core, Shoulders

https://www.youtube.com/watch?v=5vGaSkJArwI&pp=ygUZUExtend arm sideways from plank position.

655

Plank Arm Extensions

Core, Shoulders

https://www.youtube.com/watch?v=iz55LbMVHOM&pp=ygU Extend arms forward from plank position.

656

Plank Arm March

Core, Shoulders

https://www.youtube.com/watch?v=GbsgMtyN9d4&pp=ygUP March arms up and down while planking.

657

Plank Circles

Core

https://www.youtube.com/watch?v=hji_3KGD3uQ&pp=ygUN Make small circular motion with hips in plank.

658

Plank Elbow-to-Knee TouchesCorehttps://www.youtube.com/watch?v=vr1T-fTdll0&pp=ygUbUGxTouch opposite elbow and knee while planking.

659

Plank Hold Walk-Out

Corehttps://www.youtube.com/watch?v=Nbg-aizDWnQ&pp=ygUT Walk hands forward while holding plank position.

660

Plank Hops In-and-Out

Corehttps://www.youtube.com/watch?v=m6WSIkhYQyY&pp=ygU Jump legs in and out while holding plank.

661

Plank Jack with Shoulder Taps

Core

https://www.youtube.com/watch?v=zruJUdSkHsA&pp=ygUd Do plank jacks and tap shoulders with opposite hand.

662

Plank Jacks

Core

https://www.youtube.com/watch?v=8Do3ssZ23Mc&pp=ygUL Jump legs in and out while holding plank.

663

Plank Jacks on Elbows

Corehttps://www.youtube.com/watch?v=ruU6dooUL_g&pp=ygUV Elbow plank with jumping legs in and out.

664

Plank Knees to Elbow

Core

https://www.youtube.com/watch?v=pI7uWJXcfPE&pp=ygUU Bring knees to elbows while in plank position.

665

Plank Opposite Toe TouchCore

https://www.youtube.com/watch?v=XprFkq1V9I0&pp=ygUZIFTouch opposite hand to toe while in plank.

666

Plank Pop Ups

Core

https://www.youtube.com/watch?v=vGwFp2B-AnU&pp=ygUNPush-up to plank, then pop hips upward.

667

Plank Pulls

Core, Back

https://www.youtube.com/watch?v=aS8FD3Lblak&pp=ygULUPull hands towards feet while holding plank.

668

Plank Row

Core, Back

https://www.youtube.com/watch?v=Gtc_Ns3qYYo&pp=ygUO Row weight while in plank position.

669

Plank Row Rotation

Core, Back

https://www.youtube.com/watch?v=sRHzrF357H4&pp=ygUS Row and rotate upper body, engage core.

670

Plank Row to Tricep Extension

Core, Back, Triceps

https://www.youtube.com/watch?v=vI7qyY2HVFY&pp=ygUd Row and extend arms back, engage triceps.

671

Plank Shoulder and Knee Taps

Core

https://www.youtube.com/shorts/9_IVZekYrgo

672

Plank Shoulder Taps

Core, Shoulders

https://www.youtube.com/watch?v=C6At19Q9i2Q&pp=ygUb Tap shoulders alternately while in plank.

©Navigate 2024

exercise_description

Raise dumbbells with palms facing up, engage shoulders.

Mobilize piriformis muscle with controlled movement.

Tap shoulder and knee alternately in plank.

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673

Plank to Downward Dog

Core, Shoulders

https://www.youtube.com/watch?v=5FcS9IOWpSo&pp=ygUVTransition from plank to downward dog.

674

Plank Tricep Extension

Core, Triceps

https://www.youtube.com/watch?v=VYgVTinbx_A&pp=ygUWExtend arms back while in plank, engage triceps.

675

Plank Walk Outs

Core

https://www.youtube.com/watch?v=99DDQJJQ68c&pp=ygUPWalk hands forward and backward while planking.

676

Plank with Alternating Rows

Core, Back

https://www.youtube.com/watch?v=rSc1pmDEhZg&pp=ygUb Row weights in plank position with alternating arms.

677

Plank-ups

Corehttps://www.youtube.com/watch?v=9667qmn8zdY&pp=ygUJ Push up to plank position, engage core.

678

Plate Curls

Arms

https://www.youtube.com/watch?v=-DWJLKoHFK8&pp=ygU Curl weight plate, engage biceps.

679

Plate Front Raise

Shoulders

https://www.youtube.com/shorts/YGF-RfaSyDM

680

Plate Squat

Legs

https://www.youtube.com/watch?v=PKIiYknNvhw&pp=ygUQ Hold weight plate while squatting.

681

Platform Pushups

Chest, Triceps

https://www.youtube.com/watch?v=4oN1hd6pJW0&pp=ygUQPush-ups with hands on elevated platform.

682

Platform Sumo Squat

Legs

https://www.youtube.com/watch?v=4eDJa5MnAmY&pp=ygU Squat with wide stance, engage legs.

683

Plyo Push Up

Chest, Shoulders, Triceps

https://www.youtube.com/watch?v=Y-uF4F3mQIs&pp=ygUM Explosive push-up with clap, engage chest.

684

Popcorn Squats

Legs

https://www.youtube.com/watch?v=yryqhGC01G4&pp=ygUOSquat and jump, engaging legs.

685

Preacher Curls

Arms

https://www.youtube.com/watch?v=vngli9UR6Hw&pp=ygUO Curl bar on preacher bench, engage biceps.

686

Prisoner Squat

Legs

https://www.youtube.com/watch?v=97p3_bDkPUE&pp=ygUOSquat with hands behind head, engage legs.

687

Progression/Combo of World's GreaMobility, Core

https://www.youtube.com/watch?v=l2PBwCr7Pio&pp=ygU2UCombine stretches and bodyweight movements.

688

Pronated-Grip Seated Band Row

Back

https://www.youtube.com/watch?v=sa0NejgxKbc&pp=ygUdURow resistance band with pronated grip.

689

Pronated-Grip Seated Cable Row

Back

https://www.youtube.com/watch?v=FSoUijeznsM&pp=ygUeURow cable attachment with pronated grip.

690

Prone Dynamic Spinal Twist

Core, Spinal Mobility

https://www.youtube.com/watch?v=mzCI-LFFK3A&pp=ygUa Twist spine while lying prone, engage core.

691

Prone Hip External Rotation

Hip, Glutes

https://www.youtube.com/watch?v=Kbx5soJUlvM&pp=ygUbURotate hip while lying prone, engage hip muscles.

692

Prone T Raise

Shoulders

https://www.youtube.com/watch?v=rKVuKuR4SA4&pp=ygUNLift arms in T position while lying prone.

693

Prone Y Raise

Shoulders

https://www.youtube.com/watch?v=rKVuKuR4SA4&pp=ygUNLift arms in Y position while lying prone.

694

Prone YTI

Shoulders

https://www.youtube.com/watch?v=rKVuKuR4SA4&pp=ygUNPerform Y, T, I motion with arms prone.

695

Pull Ups

Back, Biceps

https://www.youtube.com/watch?v=eGo4IYlbE5g&pp=ygUIU Lift body weight up on bar, engage upper body.

696

Pull-Up With Iso

Back

https://www.youtube.com/watch?v=lTblcfblSlg&pp=ygUVICA Perform pull-up with isometric holds.

697

Pulse Jump Squat

Legs, Cardio

https://www.youtube.com/watch?v=FCmQN5bj7dY&pp=ygUQJump and pulse in squat position.

698

Pulse Squats

Legs

https://www.youtube.com/watch?v=r8NaWdh8jyE&pp=ygUM Squat and pulse at the bottom.

699

Push Up

Chest, Triceps

https://www.youtube.com/watch?v=IODxDxX7oi4&pp=ygUQ Lower and lift body, engage chest.

700

Push ups

Chest, Triceps

https://www.youtube.com/watch?v=IODxDxX7oi4&pp=ygUQ Lower and lift body, engage chest.

701

Push Up Donkey Kick

Chest, Core, Glutes

https://www.youtube.com/watch?v=PtMfICbr8CE&pp=ygUTUPush up and kick leg up, engage core.

702

Push Up to Alternating Knee Tap

Chest, Core

https://www.youtube.com/watch?v=5Zy4NBDYsCw&pp=ygU Push up and touch opposite knee, engage core.

703

Push Up to Knee Taps

Chest, Core

https://www.youtube.com/watch?v=5Zy4NBDYsCw&pp=ygU Push up and tap knees alternately, engage core.

704

Push Up to Pull ThroughChest, Core

https://www.youtube.com/watch?v=3_mq9m6Yau8&pp=ygUXPush up and slide body forward, engage core.

705

Push Up to Reach

Chest, Core

https://www.youtube.com/watch?v=BzVQ_utfopY&pp=ygUQ Push up and reach arms forward, engage core.

706

Push Up to Renegade Row

Chest, Back, Core

https://www.youtube.com/watch?v=clVj2dQ_GoY&pp=ygUXUPush up, row weight, engage core and back.

707

Push Up to Starfish

Chest, Core

https://www.youtube.com/shorts/niU_1VlJmeA

708

Push Up to Superman

Chest, Core, Back

https://www.youtube.com/watch?v=TwXPklkR8ws&pp=ygUT Push up and extend arms and legs, engage core.

709

Push Up w/ Rotation

Chest, Core

https://www.youtube.com/watch?v=Ohz9RWkCvH0&pp=ygU Push up and rotate, engage core and obliques.

710

Push-up

Chest, Triceps

https://www.youtube.com/watch?v=IODxDxX7oi4&pp=ygUQ Lower and lift body, engage chest.

711

Push-Up to Plank Pull ThroughChest, Core

https://www.youtube.com/watch?v=10zRyqH3ckI&pp=ygUdUPush up, pull through with opposite arm, engage core.

712

Push-Ups on Knees

Chest, Triceps

https://www.youtube.com/watch?v=jWxvty2KROs&pp=ygUR Lower and lift body from knees, engage chest.

713

Push-Ups with Shoulder Taps

Chest, Core, Shoulders

https://www.youtube.com/watch?v=yyFBdDj7EbQ&pp=ygUc Push up and tap shoulders, engage core.

714

Quad Rockers

Mobility, Stretch

https://www.youtube.com/watch?v=Z7rFSpUcS5o&pp=ygUMRock forward and backward on knees, engage core.

©Navigate 2024

exercise_description

Raise weight plate in front, engage shoulders.

Push up and extend arms and legs, engage core.

exercise_name_focus_link
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exercise_description

715

Quad Rockers / Child's Pose

Mobility, Stretch

https://www.youtube.com/shorts/Q-wr-Hy6B_g

Alternate between quad rockers and child's pose.

716

Quad Stretch Lean Forward

Stretchhttps://www.youtube.com/shorts/lh_N3speN0I

Stretch quads by leaning forward.

717

Quad Stretch with Reach

Stretchhttps://www.youtube.com/watch?v=H6CXpwaGIxs

Stretch quads while reaching back.

718

Quadruped Extension-Rotation

Core, Back

https://www.youtube.com/watch?v=lhMKyeSwUhk&pp=ygUc Rotate upper body while on all fours, engage core.

719

Quadruped Rock Back

Core

https://www.youtube.com/watch?v=x1EOLZDWA80&pp=ygU Rock hips back while on all fours, engage glutes.

720

Quadruped Shoulder Taps'

Core, Shoulders

https://www.youtube.com/watch?v=RUjjKrORHpI&pp=ygUXUTap shoulders alternately while on all fours.

721

Quick Bounds

Legs, Cardio

https://www.youtube.com/watch?v=SyB8EaNDi-I&pp=ygUMUPerform quick and explosive bounds, engage legs.

722

Rack Pull

Back, Legs

https://www.youtube.com/watch?v=cxVrqTqD_J4&pp=ygUJUPull weight off rack, engage back.

723

Rainbow Ball Slam

Full Body

https://www.youtube.com/watch?v=9kqGbwTpoKQ&pp=ygU Slam medicine ball in arc motion, engage core.

724

Rear-Foot-Elevated Barbell Split Sq Legs

https://www.youtube.com/watch?v=d0nAqfdrVkc&pp=ygUmUSplit squat with back foot elevated, engage legs.

725

Rear-Foot-Elevated Bodyweight Sp Legs

https://www.youtube.com/watch?v=kQ1VCHrfbbs&pp=ygUpUBodyweight split squat with back foot elevated.

726

Rear-Foot-Elevated Dumbbell Split Legs

https://www.youtube.com/watch?v=JXn1Hnv_ZWE&pp=ygU Split squat with back foot elevated, use dumbbells.

727

Rear-Foot-Elevated Dumbbell Split Legs

https://www.youtube.com/watch?v=AmgM_PjBq0I&pp=ygUs Jump from split squat position, engage legs.

728

Rear-Foot-Elevated Goblet Split Sq Legs

https://www.youtube.com/watch?v=z9dhokzNGP8&pp=ygUlUGoblet split squat with back foot elevated, engage legs.

729

Renegade Row

Back, Core

https://www.youtube.com/watch?v=G1AcX8Y_byg&pp=ygUMPush-up, row dumbbells, engage core and back.

730

Renegade Row With Pushup

Back, Core, Chest

https://www.youtube.com/watch?v=731lQp2shpY&pp=ygUYUPush-up, row dumbbells, engage core and back.

731

Renegade Row With Pushup and F Back, Core, Chest

https://www.youtube.com/watch?v=clVj2dQ_GoY&pp=ygUqUPush-up, row dumbbells, elevate feet, engage core.

732

Reverse CrunchCorehttps://www.youtube.com/watch?v=hyv14e2QDq0&pp=ygUOLift hips off ground, engage lower abs.

733

Reverse Landmine Lunge

Legs

https://www.youtube.com/watch?v=HHzBjUHrWf4&pp=ygUWLunge backward with landmine attachment.

734

Reverse Lunge

Legs

https://www.youtube.com/watch?v=SXYrUTUwFoc&pp=ygU Lunge backward, engage legs.

735

Reverse Lunge into Knee up

Legs

https://www.youtube.com/watch?v=NKcPgHedtTg&pp=ygUa Lunge backward and lift knee, engage legs.

736

Reverse Lunge Jump

Legs

https://www.youtube.com/watch?v=GE9gUamCGX8&pp=ygULunge backward and jump, engage legs.

737

Reverse Lunge Shoulder Press

Legs, Shoulders

https://www.youtube.com/watch?v=mJT6hPY7gO4&pp=ygU Lunge backward and press dumbbells, engage shoulders.

738

Reverse Lunge to Single-Leg Skip Legs, Cardio

https://www.youtube.com/watch?v=lKkdBpK2fzU&pp=ygUgULunge backward, skip on one leg, engage legs.

739

Reverse Nordic

https://www.youtube.com/watch?v=x2K8uH7dcqg&pp=ygUO Slowly lower body to floor, engage hamstrings.

740

Reverse Pattern Single-Leg Roman Legs, Hamstrings

https://www.youtube.com/watch?v=FDaAi-dCTz8&pp=ygUsURomanian deadlift on one leg, engage hamstrings.

741

Reverse Plank HoldCore

https://www.youtube.com/watch?v=uUEKLhpJd1Q&pp=ygUSHold reverse plank position, engage core.

742

Reverse Plank Knee Drives

Core, Hip Flexors

https://www.youtube.com/watch?v=bnu5b61vqGQ&pp=ygUSDrive knees in toward chest, engage core.

743

Reverse Planks

Core

https://www.youtube.com/watch?v=bnu5b61vqGQ&pp=ygUSHold reverse plank position, engage core.

744

Reverse Step Up

Legs

https://www.youtube.com/watch?v=7PV_bGLFlfY&pp=ygUP Step backward onto elevated platform, engage legs.

745

Reverse Table Top Knee Raises

Core, Hip Flexors

https://www.youtube.com/shorts/F5z-XQ5Hhm8

746

Reverse Triceps Extension

Triceps

https://www.youtube.com/watch?v=UiDZEg2y1bc&pp=ygUZ Extend arms back with weight, engage triceps.

747

Ring Plank

Core, Shoulders

https://www.youtube.com/watch?v=BcaaobXxRbM&pp=ygUKPlank position using gymnastic rings, engage core.

748

Ring Pushup

Chest, Shoulders, Core

https://www.youtube.com/watch?v=FRiiZRhapeU&pp=ygULUPush-up with gymnastic rings, engage chest.

749

Ring Row

Back

https://www.youtube.com/watch?v=xhlReCpAE9k&pp=ygUIURow with gymnastic rings, engage back.

750

Ring Row With Feet ElevatedBack

https://www.youtube.com/watch?v=u3XIZSv2Npw&pp=ygUb Row with elevated feet using gymnastic rings.

751

Rocked-Back Quadruped ExtensionCore, Back

https://www.youtube.com/watch?v=wbwu895NW9w&pp=ygURock back and rotate while on hands and knees.

752

Romanian DeadliftLegs, Hamstrings

https://www.youtube.com/watch?v=LURGDIX3adY&pp=ygU Hip hinge, weight on bar, engage hamstrings.

753

Romanian Deadlift To Bicep Curl

Legs, Hamstrings, Biceps

https://www.youtube.com/watch?v=nWtmxbMBEJo&pp=ygU Combine Romanian deadlift with bicep curl.

754

Romanian Deadlift With DowelLegs, Hamstrings

https://www.youtube.com/watch?v=huKdEsssSUo&pp=ygUc Use dowel for Romanian deadlift form.

755

Rotating Bear Plank

Core, Shoulders

https://www.youtube.com/watch?v=ASThkQl4fWg&pp=ygUT Plank with rotational movement, engage core.

756

Row BoatsCore

https://www.youtube.com/watch?v=q3F2Bao2Xnk&pp=ygUY Sit and row with resistance bands, engage back.

Legs, Hamstrings©Navigate 2024

Raise knees while lying on back, engage core.

exercise_name_focus_link
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exercise_video_link

757

RowingCardio, Back

https://www.youtube.com/watch?v=ZN0J6qKCIrI&pp=ygUPUPerform rowing motion, engage back and arms.

758

Runner's Stretch

Stretchhttps://www.youtube.com/watch?v=yjB23ki0HHE&pp=ygUQUStretch hip flexors by lunging forward.

759

Russian Twist

Core, Obliques

https://www.youtube.com/watch?v=wkD8rjkodUI&pp=ygUNU Twist torso side to side, engage obliques.

760

Russian Twist (Weighted)

Core, Obliques

https://www.youtube.com/watch?v=TfTUk2AjV7g&pp=ygUYUTwist torso side to side holding weight.

761

Salute Plank

Core, Shoulders

https://www.youtube.com/watch?v=_4ev5sIEvfA&pp=ygUMUPlank with hand-to-shoulder salute motion.

762

SB CrunchesCorehttps://www.youtube.com/watch?v=RFscllOmYvA&pp=ygULUCrunches on stability ball, engage abs.

763

Scap Pull-Ups

Back, Shoulders

https://www.youtube.com/watch?v=kCoCVLZvI8E&pp=ygUN Engage scapula muscles while hanging.

764

Scapular Push Up

Shoulders

https://www.youtube.com/watch?v=5YHZnEsE9hA&pp=ygUQPush-up with scapular movement, engage back.

765

Scapular Pushup on Elbows

Shoulders

https://www.youtube.com/watch?v=Jmyx_fRYDt4&pp=ygUZUPush up with scapular movement on elbows.

766

Scapular Wall-Slide

Shoulders

https://www.youtube.com/watch?v=c1rn3sjgbfY&pp=ygUTU2Engage scapula muscles with wall slides.

767

Scullcrusher

Triceps

https://www.youtube.com/watch?v=d_KZxkY_0cM&pp=ygUMLying triceps extension with barbell.

768

Seal Jacks

Cardiohttps://www.youtube.com/watch?v=fxrmaUVAajo&pp=ygUKUJumping jacks with clapping hands in front.

769

Seated Alternating Dumbbell Press Shoulders

https://www.youtube.com/watch?v=Z4fmeY-GQ8o&pp=ygUh Press dumbbells alternately while seated.

770

Seated Ankle Dorsiflexsion

Mobility

https://www.youtube.com/watch?v=nP2Jab5DAds&pp=ygUa Stretch ankle by flexing toes toward shin.

771

Seated Cable Chest Press

Chest

https://www.youtube.com/watch?v=tAILewhtCb0&pp=ygUYUPress cables forward while seated.

772

Seated Cable Row

Back

https://www.youtube.com/watch?v=sP_4vybjVJs&pp=ygUQURow cables while seated, engage back.

773

Seated Calf Press

Calveshttps://www.youtube.com/watch?v=W-NU8NUS8lI&pp=ygURPress weight with calf muscles while seated.

774

Seated Chest Press

Chest

https://www.youtube.com/watch?v=xUm0BiZCWlQ&pp=ygUSPress weights forward while seated.

775

Seated DB Overhead Press

Shoulders

https://www.youtube.com/watch?v=HzIiNhHhhtA&pp=ygUYUPress dumbbells overhead while seated.

776

Seated Dumbbell Curl

Bicepshttps://www.youtube.com/watch?v=BsULGO70tcU&pp=ygUUCurl dumbbells, engage biceps.

777

Seated Dumbbell Hammer Curl

Bicepshttps://www.youtube.com/watch?v=WdssQ4YuUSA&pp=ygU Curl dumbbells with hammer grip.

778

Seated Dumbbell Lateral Raise

Shoulders

https://www.youtube.com/watch?v=TiG5Un0pLdA&pp=ygUd Raise dumbbells laterally while seated.

779

Seated Dumbbell Overhead Press Shoulders

https://www.youtube.com/watch?v=qEwKCR5JCog&pp=ygU Press dumbbells overhead while seated.

780

Seated Dumbbell Shoulder Press

Shoulders

https://www.youtube.com/watch?v=qEwKCR5JCog&pp=ygU Press dumbbells overhead while seated.

781

Seated Face Pull

Shoulders, Upper Back

https://www.youtube.com/watch?v=EnTtxL6o9WI&pp=ygUQ Pull cables to face level while seated.

782

Seated Hamstring Curl

Hamstrings

https://www.youtube.com/watch?v=Orxowest56U&pp=ygUVUCurl legs back, engage hamstrings.

783

Seated Lateral Raise

Shoulders

https://www.youtube.com/watch?v=3zohLHTjFH0&pp=ygUU Raise arms laterally while seated.

784

Seated Leg Extension

Quadriceps

https://www.youtube.com/watch?v=4ZDm5EbiFI8&pp=ygUU Extend legs while seated, engage quads.

785

Seated Overhead Press

Shoulders

https://www.youtube.com/watch?v=oBGeXxnigsQ&pp=ygUV Press weight overhead while seated.

786

Seated Overhead Tricep Extension Triceps

https://www.youtube.com/watch?v=YbX7Wd8jQ-Q&pp=ygUgExtend arms overhead with weight, engage triceps.

787

Seated Plate Loaded Row

Back

https://www.youtube.com/watch?v=2E6psSHltl4&pp=ygUXU Row plate-loaded machine while seated.

788

Seated Reverse Fly

Shoulders, Upper Back

https://www.youtube.com/watch?v=cL1HxbOBkTs&pp=ygUS Perform reverse fly motion while seated.

789

Seated Row

Back

https://www.youtube.com/watch?v=GZbfZ033f74&pp=ygUKURow machine while seated, engage back.

790

Seated Row Machine

Back

https://www.youtube.com/watch?v=oS_QPtHvgLw&pp=ygUSEngage back and arms, use seated row machine.

791

Seated Single Arm Lat Pulldown

Back

https://www.youtube.com/watch?v=0BT533ueEdI&pp=ygUeULat pulldown with one arm, engage back.

792

Seated Single Arm Shoulder Press Shoulders

https://www.youtube.com/watch?v=_KZcLQlkTyU&pp=ygUgUPress dumbbell overhead while seated.

793

Seated Single Leg Hamstring Curl Hamstrings

https://www.youtube.com/watch?v=O12vEgtY9pE&pp=ygUg Curl one leg back while seated, engage hamstrings.

794

Seated Single Leg Leg Press

https://www.youtube.com/watch?v=yxy8RzT3_fE&pp=ygUbULeg press machine using one leg at a time.

795

Seated Single-arm DB Overhead P Shoulders

https://www.youtube.com/watch?v=9DB2kibw0os

796

Seated to Squat Jump

Legs, Cardio

https://www.youtube.com/watch?v=jwY9A4HCl_Q&pp=ygUU Transition from seated to squatting position.

797

Serratus Anterior Punch

Core, Shoulders

https://www.youtube.com/watch?v=1Lg1TbWZUeY&pp=ygU Engage serratus anterior muscle with punching motion.

798

Shoulder Flossing

Mobility, Shoulders

https://www.youtube.com/watch?v=ICz5ePml9zk&pp=ygURUImprove shoulder mobility with band.

Legs©Navigate 2024

exercise_description

Press dumbbell overhead while seated.

exercise_name_focus_link
No.

exercise_nameexercise_focus

exercise_video_link

799

Shoulder Jacks

Shoulders

https://www.youtube.com/watch?v=-CpadtmFgNw&pp=ygUOJack arms overhead, engage shoulders.

800

Shoulder Mobility and Chest Opene Mobility, Stretch

https://www.youtube.com/watch?v=SfxyICleU4I&pp=ygUiU2 Mobilize shoulders and open chest.

801

Shoulder Press Machine

Shoulders

https://www.youtube.com/shorts/CkvTfKB-gfs

802

Shoulder Shrugs

Shoulders, Upper Back

https://www.youtube.com/watch?v=JEnhFC1AtHw&pp=ygUPShrug shoulders upward, engage traps.

803

Side Lunge

Legs

https://www.youtube.com/watch?v=rvqLVxYqEvo&pp=ygUKULunge sideways, engage legs.

804

Side Plank

Core, Obliques

https://www.youtube.com/watch?v=kiVFaQAyZAE&pp=ygUK Hold plank on one side, engage core.

805

Side Plank Crunch

Core, Obliques

https://www.youtube.com/watch?v=CMJA332bfs0&pp=ygUR Crunch in side plank position, engage obliques.

806

Side Plank Dips

Core, Shoulders

https://www.youtube.com/watch?v=ibyUMvywMTc&pp=ygUP Dip hips in side plank position, engage obliques.

807

Side Plank Leg Lift

Core, Hip Abductors

https://www.youtube.com/watch?v=edTXNT-etYc&pp=ygUTULift top leg in side plank position.

808

Side Plank Leg Lift (modified)Core, Hip Abductors

https://www.youtube.com/watch?v=fdODAWKfEuk&pp=ygUeLift top leg slightly in side plank position.

809

Side Plank Reach ThroughCore, Obliques

https://www.youtube.com/watch?v=-ruAdV34H54&pp=ygUYUReach under body in side plank position.

810

Side Plank Reach Through (modifie Core, Obliques

https://www.youtube.com/watch?v=-ruAdV34H54&pp=ygUjU Reach under body slightly in side plank position.

811

Side Plank Rows

Core, Back

https://www.youtube.com/watch?v=_K9ZvNNgWyY&pp=ygU Perform rowing motion in side plank position.

812

Side Plank to Knee Drive

Core, Hip Flexors

https://www.youtube.com/watch?v=CPR2HCm2cRo&pp=ygUDrive knee toward chest in side plank.

813

Side Plank Wall-Slide

Core, Shoulders

https://www.youtube.com/watch?v=vH-58pbvjHQ&pp=ygUVUPerform wall-slide in side plank position.

814

Single Leg Lifts

Core, Hip Flexors

https://www.youtube.com/watch?v=V7qZEEenaaU&pp=ygUXLift one leg while lying on back.

815

Single Arm Arnold Press

Shoulders

https://www.youtube.com/watch?v=pYcpY20QaE8&pp=ygUYPress dumbbell overhead with one arm.

816

Single Arm Bent Over Row

Back

https://www.youtube.com/watch?v=8rl4ioij6lc&pp=ygUhU2luZRow dumbbell with one arm, engage back.

817

Single Arm Cable Tricep Extension Triceps

https://www.youtube.com/watch?v=uLSwoSPhmqI&pp=ygUQExtend arm down with cable, engage triceps.

818

Single Arm Clean

https://www.youtube.com/watch?v=D9e8ZBlFPBw&pp=ygUj Lift weight from floor to shoulder, engage core.

819

Single Arm Costal Cable Chest Pre Chest, Shoulders

https://www.youtube.com/watch?v=jb_NPNFWqhE&pp=ygUXPress cable with one arm, engage chest.

820

Single Arm DB Plank Row

Back, Core

https://www.youtube.com/watch?v=ro1FDXOJT4I&pp=ygUT Row dumbbell in plank position, engage back.

821

Single Arm DB Press

Shoulders

https://www.youtube.com/watch?v=xl1YiqQY2vA&pp=ygURUPress dumbbell overhead with one arm.

822

Single Arm DB Row

Back

https://www.youtube.com/watch?v=Ib-8BOyAgTQ&pp=ygUb Row dumbbell with one arm, engage back.

823

Single Arm Dumbbell Z Press

Shoulders

https://www.youtube.com/watch?v=uLSwoSPhmqI&pp=ygUVPress dumbbell overhead with one arm.

824

Single Arm Hang Clean

Full Body

https://www.youtube.com/watch?v=SnZ75pFB7Wo&pp=ygU Lift weight from floor to shoulder, engage core.

825

Single Arm Incline Dumbbell Bench Chest

https://www.youtube.com/watch?v=ygiRarZWXHw&pp=ygUVPress dumbbell on incline bench, engage chest.

826

Single Arm KB Z Press

Shoulders

https://www.youtube.com/watch?v=ygiRarZWXHw&pp=ygUd Press kettlebell overhead with one arm.

827

Single Arm Kettlebell Z Press

Shoulders

https://www.youtube.com/watch?v=0BT533ueEdI&pp=ygUX Press kettlebell overhead with one arm.

828

Single Arm Lat Pulldown

Back

https://www.youtube.com/watch?v=J-6uEOkYAKM&pp=ygUYPull-down cable with one arm, engage back.

829

Single Arm Lateral Raise

Shoulders

https://www.youtube.com/watch?v=t1XQ7V7gEm4&pp=ygUeRaise dumbbell laterally with one arm.

830

Single Arm Oblique Cable Twist

Core, Obliques

https://www.youtube.com/watch?v=al0fcJzlSrc&pp=ygUZU2l Twist torso with cable in one hand, engage obliques.

831

Single Arm Overhead Squat

Full Body

https://www.youtube.com/watch?v=XCErz4Rwwm0&pp=ygU Squat with dumbbell overhead in one hand.

832

Single Arm Push Press

Shoulders, Triceps

https://www.youtube.com/watch?v=-t7fuZ0KhDA&pp=ygUfU2Press dumbbell overhead with one arm.

833

Single Arm Raise to Front Raise

Shoulders

https://www.youtube.com/watch?v=UJP3IcIbRe4&pp=ygUeURaise dumbbell from side to front with one arm.

834

Single Arm Rear Delt Cable Fly

Shoulders

https://www.youtube.com/watch?v=qz1OLup4W_M&pp=ygU Perform rear delt fly with cable in one hand.

835

Single Arm Rear Delt Raise

Shoulders

https://www.youtube.com/watch?v=dFzUjzfih7k&pp=ygUOU2Raise dumbbell laterally with one arm.

836

Single Arm Row

Back

https://www.youtube.com/watch?v=GkEaYIzkZec&pp=ygUiU Row dumbbell with one arm, engage back.

837

Single Arm Row with Leg Extension Back, Legs

https://www.youtube.com/watch?v=f3s7oAavsAc&pp=ygURURow dumbbell with one arm, extend leg back.

838

Single Arm Snatch

Full Body

https://www.youtube.com/watch?v=sARk1TGYlPU&pp=ygUYLift weight from floor to overhead, engage core.

839

Single Arm Staggered Row

Back

https://www.youtube.com/watch?v=D9e8ZBlFPBw&pp=ygUk Row dumbbell with one arm, staggered stance.

840

Single Arm Sternal Cable Chest PreChest

Full Body

exercise_description

Press machine overhead, engage shoulders.

https://www.youtube.com/watch?v=1iLkzDx57lk&pp=ygUaU2Press cable with one arm, engage chest.

©Navigate 2024

exercise_name_focus_link
No.

exercise_nameexercise_focus

exercise_video_link

841

Single Arm Weighted Sit UpCore

https://www.youtube.com/watch?v=NcRJ-CpY8Qc&pp=ygUg Perform sit-up holding weight with one arm.

842

Single Kettlebell Shoulder Press

Shoulders

https://www.youtube.com/watch?v=rONpWaNIhE8&pp=ygUhPress kettlebell overhead with one arm.

843

Single Leg Banded Glute KickbacksGlutes, Hamstrings

https://www.youtube.com/watch?v=y-v4seZ7eZ8&pp=ygUUUKick back one leg using resistance band.

844

Single Leg Bent Knee

Stretch, Mobility

https://www.youtube.com/watch?v=I7ChaipZVM4&pp=ygUR Bent knee leg lift while seated, engage core.

845

Single Leg Bounds

Cardiohttps://www.youtube.com/watch?v=Ru_OVppzC08&pp=ygUXPerform bounds on one leg, engage legs.

846

Single Leg Bridge Press

Glutes, Hamstrings

https://www.youtube.com/watch?v=5kXuVg9tQkE&pp=ygUWLift hips off ground using one leg, engage glutes.

847

Single Leg Chest Press

Chest

https://www.youtube.com/watch?v=84hrdsHgDuQ&pp=ygUT Press weight while lying on back, using one leg.

848

Single Leg Deadlift

Hamstrings, Glutes

https://www.youtube.com/watch?v=NAhgBYD_uKU&pp=ygU Hinge hips while lifting leg, engage hamstrings.

849

Single Leg Deadlift Pulses

Hamstrings, Glutes

https://www.youtube.com/watch?v=mY8n40rMqk8&pp=ygUe Pulse leg back while performing single-leg deadlift.

850

Single Leg Elevated Hip Thrust

Glutes, Hamstrings

https://www.youtube.com/watch?v=vdmlNaXSjd4&pp=ygUXUHip thrust with one foot elevated, engage glutes.

851

Single Leg Glute Bridge

Glutes, Hamstrings

https://www.youtube.com/watch?v=Y1dQUd6OKHk&pp=ygU Lift hips with one leg, engage glutes.

852

Single Leg Hamstring Curl

Hamstrings

https://www.youtube.com/watch?v=1Dbd7wStRJg&pp=ygUV Curl leg back while lying down, engage hamstrings.

853

Single leg hip thrust

Glutes, Hamstrings

https://www.youtube.com/watch?v=lzDgRRuBdqY&pp=ygUg Hip thrust on one leg, engage glutes.

854

Single Leg Hip Thrust with Tempo Glutes, Hamstrings

https://www.youtube.com/watch?v=zo2pqw794B0&pp=ygUQHip thrust with controlled tempo, one leg.

855

Single Leg Lifts

Core, Hip Flexors

https://www.youtube.com/watch?v=ZYDTJaAM-gE&pp=ygUQLift one leg while lying on back.

856

Single Leg Press

Legs

https://www.youtube.com/watch?v=4NUJeFJ14F4&pp=ygUc Press with one leg, engage leg muscles.

857

Single Leg Seated Calf Press

Calveshttps://www.youtube.com/watch?v=gI7ULyY-Mvc&pp=ygUUI Press calf machine with one leg.

858

Single Leg Skip

Cardiohttps://www.youtube.com/watch?v=R5ew7Gd5hkg&pp=ygUQSkip on one leg, engage legs.

859

Single Leg Squat

Legs

https://www.youtube.com/watch?v=IXzdtAeM1qk&pp=ygUUUSquat with one leg, engage leg muscles.

860

Single Leg Staggered

Stretch, Mobility

https://www.youtube.com/watch?v=FLOAv_bGQXA&pp=ygU Perform exercise with one leg forward, engage legs.

861

Single Leg Switches

Cardiohttps://www.youtube.com/watch?v=lENC55jZFK8&pp=ygUU Switch legs in jumping or dynamic movement.

862

Single Leg Toe Touch

Core, Obliques

https://www.youtube.com/watch?v=0EIDVDbzVNo&pp=ygUPTouch toes with one hand while balancing on one leg.

863

Single Leg V-Up

Core

https://www.youtube.com/watch?v=L4nTaesNm0E&pp=ygUePerform V-up motion with one leg, engage core.

864

Single Leg Weighted Hip Thrust

Glutes, Hamstrings

https://www.youtube.com/watch?v=OvPHAdtKtHk&pp=ygUT Hip thrust with weight on one leg, engage glutes.

865Single-Arm Band Row

Back

https://www.youtube.com/watch?v=vGGOR4DPDt0&pp=ygU Row with resistance band, one arm.

866

Single-arm Cable Chest Fly

Chest

https://www.youtube.com/watch?v=uVmRqrTcHyc&pp=ygUc Perform chest fly motion with cable, one arm.

867

Single-arm Cable Chest Press

Chest

https://www.youtube.com/watch?v=fr3YLE0pueA&pp=ygUjU Press cable forward with one arm, engage chest.

868

Single-arm Cable Concentration Cu Biceps

https://www.youtube.com/watch?v=6uEmkzHIIPg&pp=ygUV Curl cable with one arm using a concentration curl.

869

Single-arm Cable Curl

Bicepshttps://www.youtube.com/watch?v=9LSa5Jed0hs&pp=ygUm Curl cable with one arm, engage biceps.

870

Single-arm Cable Curl (Supinated GBiceps

https://www.youtube.com/watch?v=0QJaDVZAv8I&pp=ygUc Curl cable with supinated grip, one arm.

871

Single-arm Cable Hammer Curl

Bicepshttps://www.youtube.com/watch?v=HBC5s98wXko&pp=ygUeCurl cable with hammer grip, one arm.

872

Single-arm Cable Lat Pull-Down

Back

https://www.youtube.com/watch?v=FGU9j1P5L-w&pp=ygUe Lat pull-down with cable, one arm.

873

Single-arm Cable Lateral Raise

Shoulders

https://www.youtube.com/watch?v=idM16Yv4t0Q&pp=ygUfU Raise arm laterally with cable, one arm.

874

Single-arm Cable Overhead Press Shoulders

https://www.youtube.com/watch?v=4Xf2zwFnY14&pp=ygUq Press cable overhead with one arm.

875

Single-arm Cable Overhead Tricep Triceps

https://www.youtube.com/watch?v=8rl4ioij6lc&pp=ygUhU2luZExtend arm overhead with cable, one arm.

876

Single-arm Cable Tricep Extension Triceps

https://www.youtube.com/watch?v=yY1bRgmHpqc&pp=ygUcExtend arm down with cable, engage triceps.

877

Single-arm Cable Upright Row

https://www.youtube.com/watch?v=d6Ba29xFBnw&pp=ygUf Perform upright row with cable, one arm.

878

Single-Arm Dumbbell Bench Press Chest, Shoulders, Triceps

https://youtu.be/tMEGqKuOa-M

Press dumbbell while lying on bench, one arm.

879

Single-Arm Dumbbell Curl

Bicepshttps://youtu.be/0S0pPgQXWNk

Curl dumbbell with one arm, engage biceps.

880

Single-Arm Dumbbell Floor Press

Chest, Shoulders, Triceps

https://youtu.be/XCErz4Rwwm0

Press dumbbell while lying on floor, one arm.

881

Single-Arm Dumbbell Push Press

Shoulders, Triceps

https://youtu.be/ZsmsBmOMtnw

Push press with dumbbell, one arm.

882

Single-Arm Dumbbell Reverse LungLegs

https://youtu.be/VctKcIQGDCE

Lunge backward holding dumbbell, one arm.

Shoulders, Upper Back

©Navigate 2024

exercise_description

exercise_name_focus_link
No.

exercise_video_link

exercise_description

883

exercise_nameSingle-Arm Dumbbell Reverse LungLegs

exercise_focus

https://youtu.be/24DrsyEhezE

Backward lunge from deficit with dumbbell, one arm.

884

Single-Arm Dumbbell Reverse LungLegs

https://youtu.be/DgODc-R4Nv8

Combine reverse lunge with Romanian deadlift.

885Single-Arm Dumbbell Reverse LungLegs

https://youtu.be/oe0kbAVoyjw

Reverse lunge while blocking knee with dumbbell, one arm.

886

Single-Arm Dumbbell Romanian De Hamstrings, Glutes

https://youtu.be/dFzUjzfih7k

Hinge hips with dumbbell, one arm.

887

Single-Arm Dumbbell Row

Back

https://youtu.be/VH55xy3kVAQ

Row dumbbell, one arm, engage back.

888

Single-Arm Dumbbell Slideboard ReLegs

https://youtu.be/MEG6blZtUpc

Lunge backward on slideboard, holding dumbbell, one arm.

889

Single-Arm Dumbbell Split Squat

Legs

https://youtu.be/E76FjHHJGDI

Split squat holding dumbbell, one arm.

890

Single-Arm Dumbbell Step-Up

Legs

https://youtu.be/GcMYpwXGrj8

Step up while holding dumbbell, one arm.

891

Single-Arm Face Pull

Shoulders, Upper Back

https://youtu.be/TEc27KAq8jI

Pull cable to face level, one arm.

892

Single-Arm Half-Kneeling Band Pre Chest, Shoulders, Triceps

https://youtu.be/DXGkXHibwXY

Press resistance band forward, one arm.

893

Single-Arm Half-Kneeling Band Pul Back

https://youtu.be/2Z0m_i1-nN0

Pull down resistance band, one arm.

894

Single-Arm Half-Kneeling Band RowBack

https://youtu.be/5k2Bz_XR37U

Row resistance band, one arm.

895

Single-Arm Half-Kneeling Cable PreChest, Shoulders, Triceps

https://youtu.be/redrpTwkplw

Press cable forward, one arm.

896

Single-Arm Half-Kneeling Cable Ro Back

https://youtu.be/Bf1pMAIhQ4k

Row cable, one arm.

897

Single-Arm Hands-Elevated PushupChest, Shoulders, Triceps

https://youtu.be/qKdTGpvA8GM

Perform pushup with one hand elevated.

898

Single-Arm Landmine Row

https://youtu.be/vVW9LwaahNw

Row landmine attachment, one arm.

899

Single-arm Lateral Cable Tricep Ext Triceps

https://youtu.be/L9-dInqIQus

Extend arm down with cable, engage triceps.

900

Single-Arm Lying Dumbbell Rolling Triceps

https://youtu.be/DvYnG5Uar3M

Extend arm overhead while lying, engage triceps.

901

Single-Arm Lying Dumbbell Triceps Triceps

https://youtu.be/HBC5s98wXko

Extend arm overhead while lying, engage triceps.

902

Single-arm Machine Lat Pull-down Back

https://youtube.com/shorts/DoDG6IGCeJw?feature=share

Perform lat pull-down with one arm on machine.

903

Single-arm Machine Preacher Curl Biceps

https://youtu.be/8Mxrz-S6XD0Curl machine bar with one arm, engage biceps.

904

Single-Arm Overhead Band Press Shoulders, Triceps

https://youtu.be/qXfx8Iij3xo

Press resistance band overhead, one arm.

905

Single-Arm Overhead Dumbbell Re Legs

https://youtu.be/VctKcIQGDCE

Lunge backward holding dumbbell, one arm.

906

Single-Arm Overhead Dumbbell Re Legs

https://youtu.be/7r-NgvMgHVI

Backward lunge from deficit holding dumbbell, one arm.

907

Single-Arm Plank

Core, Shoulders

https://youtu.be/1SEBudQXTjA

Hold plank position with one arm on floor.

908

Single-Arm Plate Curl

Bicepshttps://youtu.be/dFzUjzfih7k

Curl weight plate with one arm.

909

Single-Arm Rows

Back

https://youtu.be/CrylzZHfO1c

Perform row motion with one arm.

910

Single-arm Seated Cable Row

Back

https://youtu.be/9DB2kibw0os

Row cable while seated, one arm.

911

Single-Arm Seated Overhead DumbShoulders

https://youtu.be/Tz-eIqfB-1Y

Press dumbbell overhead while seated, one arm.

912

Single-Arm Standing Band Row

Back

https://youtu.be/_z5NMUxkxxw

Perform row motion with resistance band, one arm.

913

Single-Arm Standing Cable Row

Back

https://youtu.be/nuZ8vgL0vRA

Row cable while standing, one arm.

914

Single-Arm Standing Split-Stance B Chest, Shoulders, Triceps

https://youtu.be/7NfAcIJqNn8

Press resistance band forward, one arm.

915

Single-Arm Standing Split-Stance B Back

https://youtu.be/RaNrQRI9MFI

Perform row motion with resistance band, one arm.

916

Single-Arm Standing Split-Stance C Chest, Shoulders, Triceps

https://youtu.be/GQZ9Hy6XN9Q

Press cable forward, one arm.

917

Single-Arm Standing Split-Stance C Back

https://youtu.be/45N-2_m7VI8

Perform row motion with cable, one arm.

918

Single-Arm Tall-Kneeling Overhead Shoulders

https://youtu.be/amOGPorzJWE

Press dumbbell overhead while kneeling, one arm.

919

Single-Arm Walking Dumbbell Farm Full Body

https://youtu.be/8cTohcawjCM

Walk with dumbbell in one hand, engage core.

920

Single-Leg Band-Resisted Pushup Chest, Shoulders, Triceps

https://youtube.com/shorts/qup91bTHwH8?feature=share

Pushup with one leg elevated, engage core.

921

Single-Leg Band-Resisted RomaniaHamstrings, Glutes

https://youtu.be/GNY0RKIvkH0

Romanian deadlift with one leg, resistance band.

922

Single-Leg Barbell Glute Bridge

https://youtu.be/4QoBQlZswBg

Hip thrust with one leg, engage glutes.

923

Single-Leg Barbell Romanian Dead Hamstrings, Glutes

https://youtu.be/1u5ZDhtYC8s

Hinge hips with one leg, hold barbell.

924

Single-leg DB Glute Bridge

https://youtu.be/lI8-igvsnVQ

Hip thrust with one leg, hold dumbbell.

Back

GlutesGlutes©Navigate 2024

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exercise_video_link

exercise_description

925

Single-leg DB RDL

Hamstrings, Glutes

https://youtu.be/4I6txKzGkzk

Hinge hips with one leg, hold dumbbell.

926

Single-Leg Dumbbell Romanian De Hamstrings, Glutes

https://youtu.be/ukuHfg8LvHs

Hinge hips with one leg, hold dumbbell.

927

Single-Leg Eccentric Squat to Box Legs

https://youtu.be/M-sEYls8jRU

Lower slowly to box with one leg, engage quads.

928

Single-Leg Feet-Elevated Band-ResChest, Shoulders, Triceps

https://youtu.be/8D2hRCm_CoI

Pushup with one leg elevated, use resistance band.

929

Single-Leg Feet-Elevated Pushup Chest, Shoulders, Triceps

https://youtu.be/b1zTCyGJXCQPushup with one leg elevated.

930

Single-Leg Glute Bridge

Gluteshttps://youtu.be/1Dbd7wStRJg

Lift hips off ground with one leg, engage glutes.

931

Single-Leg Hip Thrust

Gluteshttps://youtu.be/ZYDTJaAM-gE

Lift hips with one leg, engage glutes.

932

Single-leg Leg Press

Legs

https://youtu.be/lQSlJHtsnRA

Leg press with one leg, engage leg muscles.

933

Single-leg Lying Leg Curl

Hamstrings

https://youtu.be/0NjTj5J-F1g

Curl leg back while lying down, one leg.

934

Single-Leg Offset Dumbbell Roman Hamstrings, Glutes

https://youtu.be/OgkpItr9DOY

Hinge hips with one leg, hold dumbbell.

935

Single-Leg Plank

Core

https://youtu.be/cM9Fc-Lfv0A

Hold plank position with one leg raised.

936

Single-Leg Pushup

Chest, Shoulders, Triceps

https://youtu.be/82IuSLk5zNc

Pushup with one leg elevated, engage core.

937

Single-leg Seated Leg Extension

Legs

https://youtu.be/mEoAgOIjOXILeg extension machine with one leg, engage quads.

938

Single-Leg Single-Arm Dumbbell RoHamstrings, Glutes

https://youtu.be/0LnYSmuZ0xg

Hinge hips with one leg while holding dumbbell.

939

Single-Leg Slideboard Bodysaw

Core, Shoulders

https://youtu.be/L5ljNgP5KQY

Perform bodysaw on slideboard with one leg.

940

Single-Leg Slideboard Leg Curl

Hamstrings

https://youtu.be/R5ew7Gd5hkg

Curl leg back on slideboard with one leg.

941

Single-Leg Squat

Legs

https://youtu.be/uJ4eA2wUXdw

Squat with one leg, engage leg muscles.

942

Single-Leg Squat to Box

Legs

https://youtu.be/VUiFlZ2FsKA

Squat to box with one leg, engage leg muscles.

943

Sissy Squats

Legs

https://youtu.be/gAPffOEheYI

Perform sissy squats, engage quads.

944

Sit Up + Throw Punches

Core, Shoulders

https://youtu.be/9C1yGA0Il-o

Perform sit-up and throw punches.

945

Sit Up and Twist

Core

https://youtu.be/lGTESnlDcgU

Perform sit-up and twist torso.

946

Sit Up Punches

Core, Shoulders

https://youtu.be/panVpr1Dz68

Perform sit-up while punching forward.

947

Sit Up to Stand Up

Core

https://youtu.be/D0Yoa0_cfkk

Transition from sit-up to standing.

948

Sit Up to Wall ThrowCore

https://youtu.be/LF1gOCOS5nk

Throw a wall ball while performing a sit-up.

949

Sitting Knee to Chest Stretch

Lower Back, Hips

https://youtu.be/P9IAAME-1zw

Stretch by bringing knee to chest while sitting.

950

Skater Hops

Legs

https://youtu.be/4RuxhVJ4-pg

Jump side to side, mimicking ice skaters.

951

Skaters

Legs

https://youtu.be/m9MccH7mWO0

Jump side to side, imitating ice skaters.

952

Skipping

Cardiohttps://youtu.be/d_KZxkY_0cM

Jump repeatedly over a rope.

953

Skull Crushers

Triceps

https://youtu.be/D3_p8bO4bPE

Extend arms while lying down, engage triceps.

954

Skull Crushers to Hip Thrust

Triceps, Glutes

https://youtu.be/d_KZxkY_0cM

Combine skull crushers with hip thrust.

955

Skullcrushers

Triceps

https://youtu.be/ReDTlAiHpdk

Extend arms while lying down, engage triceps.

956

Sled Pull

Full Body

https://youtu.be/9XRRXaUpnLk

Pull sled loaded with weight.

957

Sled Push

Full Body

https://youtu.be/mZ-GmcmSb6E

Push sled loaded with weight.

958

Slideboard Bodysaw

Core, Shoulders

https://youtu.be/0w47384zyIk

Perform bodysaw on slideboard.

959

Slideboard Leg Curl

Hamstrings

https://youtu.be/yMR95SIxwr0

Curl legs back on slideboard.

960

Slip Floor Bridge Curl

Hamstrings, Glutes

https://youtube.com/shorts/pGtdgrL5wmA?feature=share

Perform bridge curling motion.

961

Slow Tempo Lateral Step Downs

Legs

https://youtu.be/z_r6hDOYtO0

Step down with slow tempo to side.

962

Smith Machine Bench Press

Chest, Shoulders, Triceps

https://youtu.be/k95QyBwSoto

Bench press on Smith machine.

963

Smith Machine Bent Over Row

Back

https://youtu.be/3VP9HV1nAyQ

Row barbell while leaning over, Smith machine.

964

Smith Machine Close-Grip Bench P Triceps

https://youtu.be/39qwRmE6ffc

Close-grip bench press on Smith machine.

965

Smith Machine Decline Chest PressChest, Shoulders, Triceps

https://youtu.be/8Tp_Hx1jdSc

Decline chest press on Smith machine.

966

Smith Machine Good Morning

https://youtu.be/vzqoYIf8T9c

Hinge hips forward with barbell, Smith machine.

Hamstrings, Glutes©Navigate 2024

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967

Smith Machine Hack Squat

Legs

https://youtu.be/b8DqTO6ak0k

Squat on machine with hack squat attachment.

968

Smith Machine Incline Bench Press Chest, Shoulders, Triceps

https://youtu.be/jQVOV0NlF_I

Incline bench press on Smith machine.

969

Smith Machine Rack Pulls

Back

https://youtu.be/NBR6tozmx2I

Pull barbell while standing, Smith machine.

970

Smith Machine RDL

Hamstrings, Glutes

https://youtu.be/evtRb6cPF-Q

Hinge hips back with barbell, Smith machine.

971

Smith Machine Shoulder Press

Shoulders

https://youtube.com/shorts/3PpzYOubZ5A?feature=share

Press barbell overhead, Smith machine.

972

Smith Machine Squat

Legs

https://youtu.be/avO_qtvHJAg

Perform squat on Smith machine.

973

Smith Machine Standing Calf Raise Calves

https://youtu.be/ZjzUNteZPd8

Calf raises on Smith machine.

974

Smith Machine Supinated Row

Back

https://youtu.be/S4WRgOOR_QQ

Row barbell while standing, Smith machine.

975

Snatch Grip Barbell Shrugs

Shoulders, Traps

https://youtu.be/a4-MC4W1_4Y

Shrug barbell with wide grip.

976

Snatch Grip DeadliftLegs, Back

https://youtu.be/lWEBiB42FZ8

Deadlift barbell with wide grip.

977

Speed Squat

Legs

https://youtu.be/CoHUM6vdjog

Perform squats at a faster pace.

978

Spiderman CrunchesCorehttps://youtu.be/swPMrVWhplk

Crunch toward knee in plank position.

979

Spiderman Pushup

Chest, Shoulders, Triceps

https://youtu.be/RunvqFmuSuQ

Perform pushup with knee toward elbow.

980

Split-Stance Dumbbell Push Press Shoulders, Triceps

https://youtu.be/1-8Ow8vZhm4

Press dumbbells overhead in split stance.

981

Sprinters CrunchCorehttps://youtu.be/QqvTW0pzLFw

Crunch while bringing opposite elbow to knee.

982

Squat 4-3-1

Legs

https://youtu.be/40GsrBtU_oI

Squat with three different tempos.

983

Squat Hops Side to Side

Legs

https://youtu.be/5Ho5qnjksYo

Hop side to side while squatting.

984

Squat Jump to Overhead Press

Legs, Shoulders

https://youtu.be/FCmQN5bj7dY

Jump and press weight overhead.

985

Squat Jump to Pulse

Legs

https://youtu.be/5Ho5qnjksYo

Jump squat with pulsing motion.

986

Squat Jump with Press

Legs, Shoulders

https://youtu.be/A-cFYWvaHr0

Jump squat with overhead press.

987

Squat Jumps

Legs

https://youtu.be/N4fzbBv4BFI

Perform consecutive jumping squats.

988

Squat Pulse

Legs

https://youtube.com/shorts/OpiE9QGKfuo?feature=share

Perform pulsing squat motion.

989

Squat Pulses with Isometric Hold

Legs

https://youtu.be/Id-g0YHkuVo

Pulse squat with isometric hold.

990

Squat Thrusters

Legs, Shoulders

https://youtu.be/HFDFimq5cus

Combine squat and overhead press.

991

Squat to Diagonal Press

Legs, Shoulders

https://youtu.be/VZObelUFlWM

Squat and press weight diagonally overhead.

992

Squat to Good MorningLegs, Back

https://youtu.be/5F43-LTIBgY

Transition from squat to good morning stance.

993

Squat to Oblique CrunchLegs, Core

https://youtu.be/7JtzNydMIJ8Squat and crunch to side with rotation.

994

Squat to Press

Legs, Shoulders

https://youtu.be/VICKgdEj554

Squat and press weight overhead.

995

Squat to Side CrunchLegs, Core

https://youtu.be/dD9n9gFzawg

Squat and crunch to side.

996

Squat to Side Kick

Legs

https://youtu.be/KNxcFMBgFFU

Squat and kick leg to the side.

997

Squat to Stand

Legs

https://youtu.be/0FWRt_h4-do

Transition from squat to standing.

998

Squat to Stand With Overhead Rea Legs, Shoulders

https://youtu.be/y7nzAuuW87A

Squat and raise arms overhead to stand.

999

Squat to Standing Triple Extension Legs

https://youtu.be/_izLJ0giePc

Squat and extend hips, knees, and ankles to stand.

1000

Squat with Hold

Legs

https://youtu.be/54C5-VZFxIE

Perform squat and hold position.

1001

Squatting Hip Internal Rotation

Legs

https://youtu.be/QVMkcf3uCY0

Rotate hips inward while squatting.

1002

Stability Ball Hamstring Curls

Hamstrings

https://youtu.be/zeSD85M2t6c

Curl stability ball with feet, engage hamstrings.

1003

Stability Ball RolloutCore

https://youtu.be/zmnaA-Mbwws

Roll stability ball forward while holding plank.

1004

Staggered Alternating DeadliftLegs, Back

https://youtu.be/IpXl63ds9NU

Deadlift with alternating foot positions.

1005

Staggered DeadliftLegs, Back

https://youtu.be/Th4QdA2BOyg

Deadlift with staggered stance.

1006

Staggered Romanian (Stiff Leg)

Hamstrings, Glutes

https://youtu.be/sARk1TGYlPU

Stiff-legged deadlift with staggered stance.

1007

Staggered Single-Arm Row

Back

https://youtu.be/gnTpAO-FOwU

Row with staggered stance, one arm.

1008

Staggered Stance Single Leg DL

Hamstrings, Glutes

https://youtu.be/VkNcc0BQrpA

Staggered stance deadlift on one leg.

©Navigate 2024

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exercise_nameexercise_focus

exercise_video_link

exercise_description

1009

Standing Barbell Goodmorning

Back, Hamstrings

https://youtu.be/2yjwXTZQDDI

Hinge hips forward with barbell, engage back.

1010

Standing Barbell Overhead Press

Shoulders

https://youtu.be/oMW59TKZvaI

Press barbell overhead while standing.

1011

Standing Butt Kicks

Legs, Glutes

https://youtu.be/Iwe6AmxVf7o

Kick heels to glutes while standing.

1012

Standing Cable Chest Fly

Chest

https://youtu.be/FVWJglwid4I

Fly motion with cable, standing.

1013

Standing Cable Chest Press

Chest

https://youtu.be/t3joV_bTf6M

Press cable forward, standing.

1014

Standing Cable Low Row (Rope)

Back

https://youtu.be/Iwe6AmxVf7o

Row cable with rope attachment, standing.

1015

Standing Cable Upper Chest Fly

Chest, Shoulders

https://youtu.be/GAQ-oohMhog

Fly motion with cable, upper chest.

1016

Standing Calf Raises (machine)

Calveshttps://youtu.be/z1fwSujYhX8

Raise heels while standing on calf raise machine.

1017

Standing Elbow to KneeCore

https://youtu.be/EygfY8ByyhQ

Bring elbow to opposite knee, standing.

1018

Standing MB Lift and Chop

Core, Shoulders

https://youtu.be/Z-erdZrQVCw

Lift medicine ball and chop down, standing.

1019

Standing Oblique CrunchCorehttps://youtu.be/7SF7AYh2_Yw

Crunch to the side while standing.

1020

Standing One Leg Hold

Legs, Balance

https://youtu.be/t0dgz5Uxfqo

Hold one leg up while standing.

1021

Standing Opposite Toe Taps

Core, Balance

https://youtu.be/M2rwvNhTOu0

Tap opposite toes while standing.

1022

Standing Overhead Press

Shoulders

https://www.youtube.com/watch?v=YqkTy0TgHEA

Press weight overhead while standing.

1023

Standing Palloffs

Core

https://youtu.be/OOe_HrNnQWw

Perform Palloff press, standing.

1024Standing Shoulder Press

Shoulders

https://youtu.be/rff0s7aBhnEPress weight overhead, standing.

1025Standing Single Leg Arm Press

Shoulders

https://youtu.be/_z5NMUxkxxw

Press weight overhead with one arm, one leg.

1026

Standing Single-arm Cable Row (NoBack

https://youtu.be/PWQ9xEVNwkQ

Row cable while standing, one arm.

1027

Standing Single-arm DB Overhead Shoulders

https://youtu.be/5KZF1xdgA-A

Press dumbbell overhead, one arm.

1028

Standing Split-Stance Landmine PreShoulders

https://www.youtube.com/watch?v=wuFsq9tOsfs

Press barbell overhead, split stance.

1029

Standing Strict Overhead Press

https://youtu.be/PWmNVcs8rJY

Press weight overhead with strict form.

1030

Standing Thoracic Extension Rotati Shoulders, Back

https://youtu.be/-Vyt2QdsR7E

Rotate torso while standing to extend thoracic spine.

1031

Standing Tricep Extension

Triceps

https://youtu.be/EnJTqLyH9ZIExtend arm downward, engage triceps.

1032Standing Trunk Rotations

Corehttps://youtu.be/xoZMv_YJtkA

Rotate torso side to side, engage core.

1033

Static Lunge

Legs

https://youtu.be/ee3lC7iLfss

Lunge with static position, alternating legs.

1034

Step Downs

Legs

https://youtu.be/WCFCdxzFBa4

Step down from an elevated surface.

1035

Step Ups w/ Knee Drive

Legs

https://youtu.be/r_6Fzs8nM3g

Step up while driving knee upward.

1036

Step Ups w/ Knee Drive

Legs

https://youtu.be/LFv4Gp_QDAg

Step up while driving knee upward.

1037

Stick Dislocates

Shoulders

https://youtu.be/5VA1qaRwaeU

Rotate shoulders while holding stick.

1038

Stick Pass ThroughShoulders, Mobility

https://youtu.be/DCDTnGzawUI

Pass stick overhead in front.

1039

Stiff Leg Dead Lift to High Pull

Legs, Back

https://youtu.be/cYKYGwcg0U8

Combine stiff leg deadlift with high pull.

1040

Stiff Leg Deadlift

Hamstrings, Back

https://youtu.be/DCDTnGzawUI

Hinge hips forward, engage hamstrings.

1041

Stiff Leg Deadlift to High Pull

Legs, Back, Shoulders

https://youtu.be/USpmiOk61Ek

Combine stiff leg deadlift with high pull.

1042

Stiff Leg/Romanian Deadlift

Hamstrings, Back

https://youtu.be/YakK6YFw6Cc

Hinge hips back while keeping legs straight.

1043

Stiff- Leg Deadlift to Bent Over Row Back

https://youtu.be/0aCnSOxplvs

Combine stiff leg deadlift with bent over row.

1044

Stir-The-Pot

Corehttps://youtu.be/geS0bvXXD08

Perform circular motion with arms while holding plank.

1045

Straddle Pulses

Legs, Core

https://youtu.be/wcVDItawocI

Perform pulses in straddle position.

1046

Straight Bar Cable Pulldown

Back

https://youtu.be/WT5ZiYYbVLw

Pull straight bar down with cable machine.

1047

Straight Leg Sit-Ups

Core

https://youtu.be/q4pyKNE8_C4

Perform sit-ups with straight legs.

1048

Straight Leg V-Ups

Core

https://youtu.be/upm2TFlO_r0

Perform V-ups with straight legs.

1049

Stretch - Arm Sweep

Shoulder Mobility

https://youtu.be/tT00XNqJ3uA

Stretch arms by sweeping motion.

1050

Stretch - Catcow

Spinal Mobility

https://youtu.be/q-_M3Cfqmj4

Stretch spine through cat-cow motion.

Shoulders©Navigate 2024

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exercise_description

1051

Stretch - Child's Pose

Relaxation, Stretch

https://youtu.be/jwoTJNgh8BY

Relaxing stretch in child's pose.

1052

Stretch - Full Cobra

Spinal Stretch

https://youtu.be/SIdaMvrufa0

Stretch back in full cobra pose.

1053

Stretch - Modified Pigeon Pose

Hip Flexor Stretch

https://youtu.be/HSE2XCoMosk

Modified pigeon stretch for hip flexibility.

1054

Stretch - Pidgeon Pose

Hip Flexor Stretch

https://youtu.be/J9nSWwSXUbUStretch hip flexors in pigeon pose.

1055

Strict Overhead Press

Shoulders

https://youtu.be/tNHdx7pmrGI

Press weight overhead with strict form.

1056

Suitcase Carry

Core, Grip Strength

https://youtu.be/cDlOSfu-zHY

Carry weight on one side.

1057

Sumo DeadliftLegs, Back

https://youtu.be/HSE2XCoMosk

Lift with wide stance and sumo grip.

1058

Sumo Squat

Legs

https://youtu.be/kjlfpqXnyL8

Squat with wide stance.

1059

Sumo Squat Jumps

Legs

https://youtu.be/wg1aM2MLynM

Jump while in sumo squat position.

1060

Sumo Squat Pulses

Legs

https://youtu.be/2SvNjQHHCx8

Pulse in sumo squat stance.

1061

Sumo Squat to Overhead Press

Legs, Shoulders

https://youtu.be/5nUrHJJv08M

Combine sumo squat with overhead press.

1062

Sumo Squat to Upright Row

Legs, Shoulders

https://youtu.be/FAIo7kzC3us

Combine sumo squat with upright row.

1063

Sumo Stance Deadlift (wide stance Legs, Back

https://youtu.be/1v4r9hht_K4

Deadlift with wide sumo stance.

1064

Super Couch Stretch

Hip Flexors, Quads

https://youtu.be/Fg-lwNBzVV8Intense hip flexor and quad stretch.

1065

SupermanBack

https://youtu.be/J9zXkxUAfUA

Extend arms and legs while lying down.

1066

Superman Plank

Core, Back

https://youtu.be/uy9WZN-ktNc

Plank while extending opposite arm and leg.

1067

Supinated Front Raises

Shoulders

https://youtu.be/FmT4hayWoJA

Raise weight in front with supinated grip.

1068

Supinated Incline Raise

Shoulders

https://youtu.be/9QqrXC0NtiQ

Raise weight while inclining, supinated grip.

1069

Supinated Row (Palms Up)

Back

https://youtu.be/oWnuU53nU-w

Row with palms facing upward.

1070

Supine Banded No Money Drill

Core, Shoulders

https://youtu.be/Ma_naTzTb4Q

Perform "No Money" drill while lying on back.

1071

Supine Banded Scapular Protractio Back, Shoulders

https://youtu.be/29WoMxbio9w

Protract scapulae with band, lying down.

1072

Supine Frog Pump

Glutes, Hamstrings

https://youtu.be/bUL1Lqb6JUg

Activate glutes with frog pump motion.

1073

Supine Glute Bridge

Glutes, Hamstrings

https://youtu.be/8j9boZPcHX8

Bridge motion with emphasis on glutes.

1074

Supine Hips-Extended Leg Curl

Hamstrings, Glutes

https://youtu.be/YCle1o8ovJ8Perform hamstring curl while lying down.

1075

Supine Knee to Knee Pull-In

Core

https://youtu.be/S2SJ2WDhGGE

Pull knees toward chest while lying down.

1076

Supine Psoas March

Hip Flexors

https://youtu.be/MezNdAcVfZEMarch legs while lying on back.

1077

Swiss ball hamstring curls

Hamstrings

https://youtu.be/XkESHgkTdFw

Curl Swiss ball with feet, engage hamstrings.

1078

T Bar Row

Back

https://youtu.be/yPis7nlbqdY

Row T-bar attachment with close grip.

1079

T Spine Rotations

Spinal Mobility

https://youtu.be/uMWob72Y-EY

Rotate thoracic spine side to side.

1080

T-Bar Close Grip Row

Back

https://youtu.be/mUNXh5oFKKY

Row T-bar attachment with close grip.

1081

T-Bar Row

Back

https://youtu.be/KDEl3AmZbVE

Row T-bar attachment with standard grip.

1082

T-Pushup

Shoulders, Chest

https://youtu.be/vKaLCCNxMho

Perform pushup and rotate to T position.

1083

T-Spine Rotations

Spinal Mobility

https://youtu.be/JDgXqqviyu4

Rotate thoracic spine side to side.

1084

Table Top Banded Kickbacks

Glutes, Hamstrings

https://youtu.be/faAQrJcDkms

Perform kickbacks while in table top position.

1085

Table Top CrunchCorehttps://youtu.be/fNx2sexcgbI

Crunch while in table top position.

1086

Table Top Kickback

Glutes, Hamstrings

https://youtu.be/VOJjWXJrOrM

Perform kickbacks in table top position.

1087

Tall Kneeling Ball Slams

Core, Shoulders

https://youtu.be/qVqEkYRFPbo

Slam medicine ball while kneeling.

1088

Tall-Kneeling Band Chop

Core, Shoulders

https://youtu.be/e6XnIBPfGAw

Chop band downward while kneeling.

1089

Tall-Kneeling Band Lift

Core, Shoulders

https://youtu.be/SP6DoszGLQo

Lift band upward while kneeling.

1090

Tall-Kneeling Cable Chop

Core, Shoulders

https://youtu.be/kNcl67PdCUA

Chop cable downward while kneeling.

1091

Tall-Kneeling Cable Lift

Core, Shoulders

https://youtu.be/_HVYT2nuZiw

Lift cable upward while kneeling.

1092

Tall-Kneeling Landmine Press

Shoulders

https://youtu.be/wWoh6U4GM9E

Press landmine overhead while kneeling.

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exercise_name_focus_link
No.

exercise_video_link

exercise_description

1093

exercise_nameTall-Kneeling Overhead Pallof PressCore, Shoulders

exercise_focus

https://youtube.com/shorts/r_tbgEXCjbg?feature=share

Perform Pallof press while kneeling.

1094

Tall-Kneeling Pallof Press

Core, Shoulders

https://youtu.be/y30uEJhBTwQPerform Pallof press while kneeling.

1095

Tall-Kneeling Pallof Press Iso

Core, Shoulders

https://youtu.be/jZTU2bkEFCQ

Perform isometric Pallof press while kneeling.

1096

Tall-Kneeling Pallof Press Iso With BCore, Shoulders

https://youtu.be/P3u4PizaORA

Perform isometric Pallof press with band while kneeling.

1097

Tempo Back Squat

Legs

https://youtu.be/mmb618X9Ieg

Squat with controlled tempo.

1098

Tempo Belt Squat

Legs

https://youtu.be/Y_GWyIx1ROo

Squat with controlled tempo, using belt.

1099

Tempo Belt Squat

Legs

https://youtu.be/Y_GWyIx1ROo

Squat with controlled tempo, using belt.

1100

Tempo DB Goblet Squat

Legs

https://youtu.be/VEHSamPOkX4

Goblet squat with controlled tempo.

1101

Tempo Leg Extensions

Legs

https://youtu.be/-3zBscg3IiYExtend legs with controlled tempo.

1102

Tempo Push Up

Chest, Triceps

https://youtu.be/6URcQFbGZTA

Perform pushup with controlled tempo.

1103

Tempo Squats

Legs

https://youtu.be/QU3EGV5vQYA

Perform squats with controlled tempo.

1104

Thoracic Mobilization on Foam Roll Spinal Mobility

https://youtu.be/WDYFfr6KRoM

Mobilize thoracic spine with foam roller.

1105

Thoracic Mobilization With BenchSpinal Mobility

https://youtu.be/2b0LY4tyzgk

Mobilize thoracic spine using bench.

1106

Thread the Needle

Spinal Mobility

https://youtu.be/MfUx9FCOb1E

Reach arm through, rotate spine in tabletop position.

1107

Thread the Needle Plank

Core, Shoulders

https://youtu.be/TfLt8orAiiQ

Perform plank while threading arm through.

1108

Throw 1,2s

Boxinghttps://youtu.be/JyuiDu2llOY

Perform boxing punches with alternating arms.

1109

Toe Crossover Touch

Core, Legs

https://youtu.be/xeY-Cofynwk

Cross toes over each other while standing.

1110

Toe Reaches

Corehttps://youtu.be/B3W05_n3EGg

Reach for toes while sitting.

1111

Toe TouchesCorehttps://youtu.be/y6Bv_0Shhc8

Touch toes while lying down.

1112

Toe Touches with Weight

Core, Upper Body

https://youtu.be/HdhmIUkB-iY

Touch toes while holding weight.

1113

Towel Hamstring Slides (single leg) Hamstrings

https://youtu.be/8l3HR7vpdh0

Slide towel while engaging hamstrings.

1114

Towel Single Arm Row

Back, Biceps

https://youtu.be/4Ju7WeL7unw

Row towel with single arm.

1115

Toy Soldier

Dynamic Warm-up

https://youtu.be/cIqzwOUilR4

Kick leg toward opposite hand.

1116

Trap Bar DeadliftLegs, Back

https://youtu.be/WzvsIU9FW60

Deadlift using trap bar.

1117

Traps Lacrosse or Tennis Ball RollinSelf-Myofascial Release

https://youtu.be/9M0OOz5MnVU

Roll ball on traps to release tension.

1118

Travelling Push-Up

Chest, Shoulders

https://youtu.be/H40Fuq__B24

Perform pushup while moving laterally.

1119

Tricep Dips

Triceps

https://youtu.be/0326dy_-CzM

Engage triceps by dipping.

1120

Tricep Dips + Hold

Triceps

https://youtu.be/uHziJVkB0v8

Dip and hold at bottom position.

1121

Tricep Extension

Triceps

https://youtu.be/nRiJVZDpdL0

Extend arm to engage triceps.

1122

Tricep Kickbacks

Triceps

https://youtu.be/ZO81bExngMI

Extend arm back while engaging triceps.

1123

Tricep Presses

Triceps

https://youtu.be/bjT5WC0FyiU

Press weight overhead, engaging triceps.

1124

Tricep Push-Ups

Triceps, Chest

https://youtu.be/kZi0j-7rDe8

Perform pushup with hands close together.

1125

Tricep Pushdowns

Triceps

https://youtu.be/LXkCrxn3caQ

Push weight downward, engaging triceps.

1126

Triceps Press-Down

Triceps

https://youtu.be/JthKLSzmuP8

Press down on cable attachment, engage triceps.

1127

TRX Chest Press

Chest

https://youtu.be/7VdE8LAFSWQ

Perform chest press using TRX straps.

1128

TRX Inverted Row

Back

https://youtu.be/utTuYn6ncGE

Perform inverted row using TRX straps.

1129

TRX Jump SquatsLegs, Cardio

https://youtu.be/0ztDNFBa0J8

Jump squats with TRX straps.

1130

TRX Pull Up

Back, Biceps

https://youtu.be/fAQwN4t-2JI

Perform pull up using TRX straps.

1131

TRX Single Leg Squat

Legs, Balance

https://youtu.be/_wTnziOp_7g

Squat on one leg using TRX straps.

1132

Tube Walking

Hip Abduction

https://youtu.be/vG9TWYe2XjA

Walk sideways with resistance band.

1133

Tuck Jump

Legs, Explosivenesshttps://youtu.be/r7oBejx1PHM

Perform a jumping tuck motion.

1134

Turkish Get-up

Full Body

https://youtu.be/sgd8n917Zv0

Full-body functional movement from ground to standing.

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No.

exercise_nameexercise_focus

exercise_video_link

exercise_description

1135

Twist Hanging Leg Raises

Core

https://youtu.be/T-XN-RpGMEw

Hang and twist while raising legs.

1136

Underhand Close Grip Lat PulldownBack

https://youtu.be/E6LOhIP3i1c

Close grip lat pulldown with underhand grip.

1137

Underhand Inverted Row

Back

https://youtu.be/2wQU1Klfc6U

Perform inverted row with underhand grip.

1138

Up Downs

Cardiohttps://www.youtube.com/watch?v=4NRFUKgNhs8

Alternate between up and down positions.

1139

Upfront Row

Shoulders, Upper Back

https://youtu.be/IhZLB48kluc

Row weight towards upper abdomen.

1140

Upper Chest Cable Fly

Chest, Shoulders

https://youtube.com/shorts/tGXIQR89-JE?feature=share

Fly motion targeting upper chest.

1141

Upright Row

Shoulders, Upper Back

https://youtu.be/IhZLB48kluc

Pull weight upward near body.

1142

V Ups with Weight on BenchCore

https://youtu.be/wmlLza-kdcg

Perform V-ups while holding weight.

1143

V-HoldCore

https://youtu.be/WGwI629aTAY

Hold V position, engage core.

1144

V-Ups (with or without weight)

Core

https://youtu.be/iP2fjvG0g3w

Perform V-ups to engage core.

1145

VMO Squat

Legs

https://youtu.be/DpNwtqOwWNISquat with emphasis on vastus medialis oblique muscle.

1146

Walk Out to Shoulder Tap

Core, Shoulders

https://youtu.be/i3NZ8BZlXTI

Walk out to plank, tap shoulders alternately.

1147

Walking Dumbbell Cross-Carry

Core, Cardio, Balance

https://youtu.be/tLz-9rvTuWY

Carry dumbbell across body while walking.

1148

Walking Dumbbell Lunge

Legs, Balance

https://youtu.be/I34ysEkPK7w

Lunge forward while walking.

1149

Walking Farmer's Carry

Core, Grip Strength

https://youtu.be/VBobkldqqvk

Carry weight while walking.

1150

Walking Goblet Carry

Core, Grip Strength

https://youtu.be/9Xv_5oevuqw

Carry goblet weight while walking.

1151

Walking Goblet Heartbeat Carry

Core, Grip Strength

https://www.youtube.com/watch?v=GIX0suMnKxM

Carry goblet weight with heartbeat motion.

1152

Walking Goblet Lunge

Legs, Balance

https://youtu.be/oV97EckMQlo

Lunge forward while carrying goblet weight.

1153

Walking Knee to Chest

Core, Hip Flexors

https://youtu.be/pvlpCSwsvBM

Walk while pulling knee to chest.

1154

Walking Lunges

Legs, Cardio

https://youtu.be/L8fvypPrzzs

Perform lunges while walking.

1155

Walking Offset Dumbbell Lunge

Legs, Balance

https://youtu.be/xeNEeJ7IqKQ

Lunge forward with offset dumbbell.

1156

Walking Pull-Back Butt KickLegs, Cardio

https://youtu.be/VIM9tzPgKPM

Walk, kicking butt backward.

1157

Walking Push Up with Pause

Chest, Core

https://youtu.be/l7ZmX1eaXLo

Perform pushup, pause while walking.

1158

Walking Spiderman

Core, Hip Mobility

https://youtu.be/NCCyBaxKJeA

Perform Spiderman crawl while walking.

1159

Walking Spiderman With Hip Lift

Core, Hip Mobility

https://youtu.be/qEGBq6uW8DA

Perform Spiderman crawl with hip lift.

1160

Walking Spiderman With Overhead Core, Shoulder Mobility

https://youtu.be/1ar0g-ztdVg

Perform Spiderman crawl with overhead reach.

1161

Walking Spiderman With Overhead Core, Hip Mobility, Shoulder Mobilit https://youtu.be/Y2UIv-e6vgE

Perform Spiderman crawl with overhead reach and hip lift.

1162

Walking Two-Arm Waiter’s Carry

Core, Grip Strength

https://youtu.be/7SQeaqVHvwQ

Carry weight overhead while walking.

1163

Walking Waiter's Carry

Core, Grip Strength

https://youtu.be/xboGjaMzIkk

Carry weight overhead while walking.

1164

Walking Warrior Lunge

Legs, Balance

https://youtu.be/iS4K0puAFdQ

Perform warrior lunge while walking.

1165

Wall Angel

Shoulder Mobility, Upper Back

https://youtu.be/YO87HFVgsGo

Perform arm movements against wall.

1166

Wall Ankle Mobilization

Ankle Mobility

https://youtu.be/opkGhc45tmY

Mobilize ankles using wall for support.

1167

Wall Forward CrunchCorehttps://youtu.be/huwqkE9b6wE

Crunch while pressing against wall.

1168

Wall Glute Iso March

Glutes, Hip Flexors

https://youtu.be/IyH1kkEFk9U

March while engaging glutes against wall.

1169

Wall Hip Flexor Mobilization

Hip Flexor Mobility

https://youtu.be/yiLsE4PCpOU

Mobilize hip flexors using wall.

1170

Wall Plank

Core, Shoulders

https://youtu.be/T-bfBQXfL-I

Perform plank against wall.

1171

Wall Scapular Push Up

Shoulders, Core

https://youtu.be/MtNsnW7Q7Fo

Push against wall in scapular push-up motion.

1172

Wall CrunchCorehttps://youtu.be/huwqkE9b6wE

Crunch against wall.

1173

Wall Sit

Legs

https://youtu.be/-cdph8hv0O0

Hold squat position against wall.

1174

Wall Slides

Shoulder Mobility

https://youtu.be/YIvNRUJp7_E

Slide arms against wall for mobility.

1175

Wall-Press Abs

Core

https://youtu.be/zVvDMzZyO5M

Perform ab presses against wall.

1176

Weighted Bench Dip

Triceps, Chest

https://youtu.be/egQiO0K-BEw

Perform weighted dips on bench.

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No.

exercise_nameexercise_focus

exercise_video_link

exercise_description

1177

Weighted Burpee

Cardio, Full Body

https://youtu.be/AQY4bL7MJKI

Perform burpee while holding weight.

1178

Weighted Burpee to Squat Thruster Cardio, Legs, Shoulders

https://youtu.be/PK3j62cIjqQCombine burpee with squat thruster.

1179

Weighted Butterfly Stretch

Hip Mobility

https://youtu.be/H8cnwdmhkto

Perform weighted butterfly stretch.

1180

Weighted Calf Raises

Calveshttps://youtu.be/wxwY7GXxL4k

Perform calf raises with added weight.

1181

Weighted Chin-Up

Back, Biceps

https://youtu.be/9aA0-FbxK9E

Perform chin-up while holding weight.

1182

Weighted Clamshell

Gluteshttps://youtu.be/SiC6ViOX1Uw

Perform clamshell exercise with added weight.

1183

Weighted CrunchCorehttps://youtu.be/Pxkw6dUt_Ok

Perform crunch with added weight.

1184

Weighted Deadbugs

Corehttps://youtu.be/JJFSnqwlVv0

Perform deadbugs exercise with added weight.

1185

Weighted Frog Pumps

Gluteshttps://youtu.be/N6t2Fv0SKGc

Engage triceps and shoulders in dips with added weight.

1186

Weighted Hanging Leg RaiseCore

https://youtu.be/BI7wrB3Crsc

Engage glutes with frog pump motion while holding weight.

1187

Weighted Hip Thrusts

Glutes, Hamstrings

https://youtu.be/Zp26q4BY5HE

Raise legs while hanging, holding weight.

1188

Weighted Jacknives

Corehttps://youtu.be/4wOc_mGWi00

Thrust hips upward with added weight.

1189

Weighted Leg Extensions

Quadriceps

https://youtu.be/m0FOpMEgero

Perform jackknife motion with added weight.

1190

Weighted Leg Lifts

Core

https://youtu.be/SkEzWAyzxJI

Perform leg extensions with added weight.

1191

Weighted Lying Hip Abduction

Hip Abduction

https://youtu.be/4RrsARGxGGU

Lift legs while holding weight.

1192

Weighted Marching Hip Thrust

Glutes, Core

https://youtu.be/WJBLYq5vREI

Abduct hips with added weight while lying down.

1193

Weighted Modified Burpee

Cardio, Full Body

https://youtu.be/AQY4bL7MJKI

Perform hip thrusts with marching motion, holding weight.

1194

Weighted Neutral-Grip Pull-Up

Back, Biceps

https://youtu.be/-27Ofi_wMFc

Perform modified burpee with added weight.

1195

Weighted Planks

Core

https://youtu.be/H88Ip-MUWn0

Perform pull-up with neutral grip, holding weight.

1196

Weighted Pull-Up

Back, Biceps

https://youtu.be/EydHbpLCZJo

Perform planks with added weight.

1197

Weighted Pushup

Chest, Triceps

https://youtu.be/m1w4h6xFivQ

Perform pull-up with added weight.

1198

Weighted Ring Pushup

Chest, Triceps

https://youtu.be/ONg-lNvWukE

Perform pushup with added weight.

1199

Weighted Single Arm Situp

Core

https://youtu.be/UQy0HHaA_TU

Perform pushup with added weight using rings.

1200

Weighted Squat Hold

Legs, Core

https://youtu.be/HUbrc3hT4JM

Perform situp with added weight on one arm.

1201

Weighted Toe TouchesCorehttps://youtu.be/2LoqJTguCx4

Hold squat position with added weight.

1202

Weighted Wall Sit

Legs

https://youtu.be/8e42dL8MeMw

Perform toe touches with added weight.

1203

Wide Feet Push-Up

Chest, Shoulders

https://youtu.be/NnaAyf-X01U

Perform wall sit with added weight.

1204

Wide Grip Barbell Bicep Curl

Bicepshttps://youtu.be/jnfveKq1i3E

Perform pushup with wide hand placement.

1205

Wide Grip Chin Up

Back, Biceps

https://youtu.be/r245A-Wy9V8Curl barbell with wide grip.

1206

Wide Grip Lat Pulldown

Back

https://youtu.be/lueEJGjTuPQ

Perform chin-up with wide grip.

1207

Wide Grip Pull-up

Back, Biceps

https://youtu.be/GRgWPT9XSQQ

Perform lat pulldown with wide grip.

1208

Wide Grip Pulldown

Back

https://youtu.be/lueEJGjTuPQ

Perform pull-up with wide grip.

1209

Wide Stance Close Grip Row

Back

https://youtu.be/btppD-8cNYU

Perform pulldown with wide grip.

1210

Wide Stance DB Goblet Squat

Legs

https://youtu.be/LEY11M55Jc0

Perform row with wide stance and close grip.

1211

Wide Stance Leg Press

Legs

https://youtu.be/UT1U-iGl2Uc

Squat with wide stance, holding dumbbell.

1212

Wide Stance Kettlebell RDL

Hamstrings

https://youtube.com/shorts/SoChBaHIt40?feature=share

Perform leg press with wide stance.

1213

Wide Stance Plank Row

Core, Upper Back

https://youtu.be/Gtc_Ns3qYYo

Perform kettlebell Romanian deadlift with wide stance.

1214

Windmills

Core, Shoulders

https://youtu.be/ogCw52FZlfM

Perform plank row with wide stance.

1215

World's Greatest Stretch

Full Body Stretch

https://youtu.be/-CiWQ2IvY34

Perform windmill motion with weight.

1216

X-Band Box Walk

Hip Mobility

https://youtu.be/f2ugBVdxpPQ

Dynamic stretch sequence.

1217

X-Band Walk

Hip Mobility

https://youtu.be/RyJonI6zQaE

Walk with resistance band around legs.

1218

X-Lat Band Pull-Down

Back

https://youtu.be/8zv8Pray4-w

Perform lat pulldown with resistance band in X shape.

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No.

exercise_nameexercise_focus

exercise_video_link

exercise_description

1219

Yoga Downward Dog Stretch

Whole Body Stretch

https://youtu.be/ayQoxw8sRTk

Stretch in downward dog yoga pose.

1220

Yoga Plex

Whole Body Stretch

https://youtu.be/74jm-tJnL88

Yoga stretch for pectoral muscles.

1221

Yoga Pushup

Upper Body

https://www.youtube.com/watch?v=-7TEPQKkTxI

Perform pushup in yoga style.

1222

Yoga YT Full Body Stretch

Whole Body Stretch

https://www.youtube.com/watch?v=cgjdYaLdJTo

Perform yoga-style full body stretch.

1223

Zercher SquatsLegs, Core

https://youtu.be/vpy4ADmlo1E

Perform squats with Zercher hold.

1224

Zombie Front SquatsLegs, Core

https://youtu.be/Siwj8KDU5zI

Perform front squats with upright posture.

1225

DB Bench Press

Chest

https://www.youtube.com/watch?v=SzcSrpVr0GA&pp=ygUO Setup on a flat bench, go slow and controlled©Navigate 2024