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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Goblet squat- [/INST]The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suitcase Dumbbell Carry [/INST]The dumbbell suitcase carry is similar to a dumbbell farmer’s carry, but only uses one dumbbell rather than two. This simple change provides a significant ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hamstring slide [/INST]The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, bend your knees to pull both heels toward you. The sliding... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Cable Rows [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, us... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Triceps Pushdown [/INST]The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more comfort... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Deadlift Bent Row Complex [/INST]The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you coul... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm low cable triceps extension [/INST]The single-arm low cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attac... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline dumbbell bench press [/INST]The decline dumbbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Arnold Press [/INST]Named after the iconic bodybuilder/movie star, the Arnold press adds rotation to a classic shoulder press, hitting all three heads of the deltoids in one... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Barbell Back Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic wa... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arnold press [/INST]Named after the iconic bodybuilder and movie star, the Arnold press adds rotation to a classic shoulder press. It allows the hands to rotate naturally, while also hit... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable triceps extension [/INST]The lying cable triceps extension is an isolation exercise performed lying on either a bench or the floor. This movement is usually performed for mod... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench skip [/INST]The bench skip is an explosive lower-body exercise that involves alternating the position of the feet on top of a bench. It primarily targets the muscles of the lower b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Treadmill running [/INST]Treadmill running is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Extensions [/INST]The leg extension is an isolation exercise for the quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Long sit-up [/INST]The long sit-up is an advanced version of the sit-up exercise that is performed with the hands reaching over the head. This lengthens the torso, making it harder for t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Clock push-up [/INST]The clock push-up is a series of regular push-ups performed one at a time, moving your hands one step to the side between each one until you've completed a full circ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Parallel bars leg raise [/INST]The parallel bars leg raise is a bodyweight exercise that targets the abs. It is performed on parallel bars, starting in the top position of a dip. Leg rai... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tiger-bend push-up [/INST]The tiger-bend push-up is an advanced push-up variation where you shift onto your forearms at the bottom position and then back onto your hands and up again. It... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg machine seated calf raise [/INST]The single-leg machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall shoulder tap [/INST]The wall shoulder tap is a bodyweight shoulder exercise that is a popular movement for gymnasts, cheerleaders, and other athletes who need to spend a lot of time... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline triceps extension [/INST]The single-arm incline triceps extension is a dumbbell exercise targeting the triceps. The incline angle helps to target the long head of the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Face-down incline dumbbell biceps curl [/INST]The face-down incline dumbbell biceps curl is an exercise targeting the biceps and performed face down on an incline bench. This creates a v... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine single-arm shrug [/INST]The Smith machine single-arm shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Battle ropes [/INST]Battle ropes are an explosive training tool that involves moving the rope in waves with the other end of the rope anchored at ground level. There are many different t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crunches [/INST]The crunch is a popular core exercise targeting the rectus abdominis, or "six-pack" muscles, as well as the obliques. It has been the centerpiece of many ab-focused worko... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine seated calf raise [/INST]The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for mod... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell jump squat with rotation [/INST]The dumbbell jump squat with rotation is a popular movement combining an explosive lower-body movement with extra upper-body loading in the form ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable straight-bar upright row [/INST]The cable straight-bar upright row is an isolation exercise for the traps and the medial deltoids. It may not be appropriate for all lifters dependi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing hamstring stretch [/INST]The standing hamstring stretch is an exercise that stretches the hamstrings, the muscles that cover the back of the thighs. It involves looping a band a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Curtsy lunge [/INST]The curtsy lunge is a lower-body bodyweight movement that targets the muscles of the hips and glutes. It is usually performed for moderate to high reps, at least 8-12... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell floor press [/INST]The dumbbell floor press is a multijoint pressing exercise performed lying on the floor. It can be performed either with the knees bent or flat. The floor pre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Triple-clap push-up [/INST]The triple-clap push-up is an explosive bodyweight exercise aimed at increasing upper-body power and strength. It is an advanced exercise targeting the mu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sit-Up - Gethin Variation [/INST]The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Single-Leg Calf Press - Gethin Variation [/INST]The single-leg machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell side squat [/INST]The kettlebell side squat is a popular movement to build mobility and lateral strength in the hips. It can be performed for time or for reps, either on its o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High-Pulley Cable Curl - Gethin Variation [/INST]Also known as a crucifix curl, the overhead cable curl is a biceps-focused exercise performed between two cable stacks, using a pair of D... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Hack Squat [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm pull-down [/INST]The single-arm pull-down is a variation on the lat pull-down that is performed one arm at a time, usually with a D-shaped handle and a cable stack. Many lifte... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Surfer sprawl [/INST]The surfer sprawl is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a burpee, but instead of ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline EZ-bar skullcrusher [/INST]The decline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The angle of the bench creates a greater range of motion than flat... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated bar twist [/INST]The seated bar twist is a core exercise meant to strengthen the obliques. It is often performed for high reps with relatively light weight, such as an empty barbe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Romanian Deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squat hold with band pull-apart [/INST]The squat hold with band pull-apart is a combination of the squat hold and band pull-apart. It involves holding the squat position with the thighs ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging Oblique Knee Raise [/INST]The hanging oblique crunch an abdominal exercise that targets both the rectus abdominus or “six-pack” muscles, and the oblique muscles. It can be perfor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded Hammer Press - Gethin Variation [/INST]The machine chest press is an upper body exercise targeting the pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank leg raise [/INST]The plank leg raise is an isometric abdominal exercise that targets the muscles of the core, the deep core or transversus abdominis in particular. It also targets ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hybrid deadlift [/INST]The hybrid deadlift is a version of the barbell deadlift in which the lifter's stance is wider than a conventional position, but narrower than a wide sumo deadlift... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable seated row [/INST]The single-arm cable seated row is a version of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate lateral raise [/INST]The plate lateral raise is an exercise targeting the side heads of the shoulder muscles or deltoids. It closely resembles the more popular dumbbell lateral rai... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Single-Leg Press [/INST]The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, includi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated barbell shoulder press [/INST]The seated barbell shoulder press is a classic exercise for building muscle and strength in the shoulders. The triceps also play a significant role i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider crunch [/INST]The spider crunch is a core exercise that begins in a straight-arm plank position and involves raising one knee toward your same-side elbow to target the obliques. I... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hack Squat [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Pull-Up [/INST]The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rotator cuff warm-up [/INST]The rotator cuff warm-up is a simple exercise targeting the rotator cuffs through weighted shoulder external rotation. It's a classic way to warm up the shoul... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended oblique crunch [/INST]The suspended oblique crunch is an abdominal exercise performed with the feet in the stirrups of a suspension strap system. It targets the muscles of the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm standing shoulder press [/INST]The single-arm standing shoulder press is a popular exercise to build size and strength the shoulders and triceps. Most lifters find they can go... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Negative pull-up [/INST]The negative pull-up is a multijoint bodyweight exercise that focuses on just one half of the traditional pull-up: the lowering, eccentric, or "negative" portion.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell farmer's walk [/INST]The dumbbell farmer's walk is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It ca... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank pulse [/INST]The side plank pulse is a dynamic version of the side plank exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. I... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-Hands Push-Up [/INST]The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side kick-through [/INST]The side kick-through is a full-body movement that involves isometric holds and moving the body through different ranges of motion, beginning in a bear crawl pos... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Tempo L-Raise [/INST]The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crunch - Gethin Variation [/INST]The crunch is a popular core exercise targeting the rectus abdominis, or "six-pack" muscles, as well as the obliques. It has been the centerpiece of many... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rhomboids SMR [/INST]Rhomboids self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other "trigge... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell hollow-body floor press [/INST]The dumbbell hollow-body floor press combines upper-body strength and core work in one move. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Bench Press [/INST]The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the fir... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse Grip Triceps Pushdown [/INST]The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-grip hands-elevated push-up [/INST]The wide-grip hands-elevated push-up is a variation on the elevated push-up performed with the hands farther apart than with a standard push-up. H... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Squat - Gethin Variation [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Banded Plank Jack [/INST]The banded plank jack is a variation on the plank that involves moving the legs in and out for repetitions. Having a band around the thighs forces the lower ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated push-up [/INST]The feet-elevated push-up is a variation on the push-up, a bodyweight standard. The feet are elevated so that your body is aligned at an angle to the floor r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell Windmill [/INST]The single-kettlebell windmill is a dynamic kettlebell exercise emphasizing core strength and shoulder and hip mobility and stability. It is often used as a fu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Carioca quick step [/INST]The carioca quick step is a lateral bodyweight exercise targeting the adductors but also promoting agility and overall conditioning. It’s a favorite of football... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Southpaw sprawl [/INST]The southpaw sprawl is a full-body movement that combines elements of a single-arm plank and a sprawl. It also has a rotational component, with a jumping leg-cross... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating single-leg sprawl [/INST]The alternating single-leg sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It differs from a standard s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-cone sprint drill [/INST]The single-cone sprint drill is an agility drill that involves moving quickly around a single cone. It demands that an athlete start, stop, and change dir... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Dumbbell Romanian Deadlift [/INST]The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as oppo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip hands-elevated push-up [/INST]The reverse-grip hands-elevated push-up is a bodyweight exercise performed on a Smith machine or other elevated surface. It targets the chest, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate front raise [/INST]The plate front raise is a variation of the front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Hip Thrust [/INST]The barbell hip thrust is an exercise that engages the posterior chain, particular the glutes. It involves fully extending your hips while holding a weighted ba... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Walking Lunge [/INST]The dumbbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as core muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing barbell overhead triceps extension [/INST]The standing barbell overhead triceps extension is an isolation movement targeting the triceps. The overhead position targets the long ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg press calf raise [/INST]The leg press calf raise is a variation of the standing calf raise performed in a leg press machine. This allows for heavy loading, but also shoulder comfort ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip incline dumbbell bench press [/INST]The reverse-grip incline dumbbell bench press is an upper-body exercise targeting the pectoral muscles. Pressing with a reverse grip targ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-Arm Bent-Over Rear Delt Raise - Gethin Variation [/INST]The single-arm bent-over rear delt fly or rear delt raise is a popular upper-body exercise that targets the muscles on the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Sprint-drag-carry [/INST]The sprint-drag-carry is a strength and endurance relay that is part of the new Army Combat Fitness Test or ACFT. It combines sprinting, reverse sled drag, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Bodyweight Squat [/INST]The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Cable Read Delt Fly - Gethin Variation [/INST]The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hack Squat - Gethin Variation [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for sq... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Hollow-Body Hold [/INST]The hollow-body hold is an isometric exercise that increases strength and stability in the core muscles. It is common in gymnastics training, CrossFit training... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band bent-over row [/INST]The band bent-over row is an exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear d... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Dumbbell Press [/INST]The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg cable hip extension [/INST]The single-leg cable hip extension is an isolation exercise that targets the glutes, specifically the gluteus maximus. It is a common burnout moveme... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bar shoulder extension stretch [/INST]The bar shoulder extension stretch is a technique to increase overhead mobility (known as shoulder flexion) and thoracic extension with the help of ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Front Barbell Raise - Gethin Variation [/INST]The incline face-down bar front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an ang... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pass-through stretch with band [/INST]The pass-through stretch with band is a popular move to build and maintain mobility in the shoulder joint and to strengthen the muscles of the upper... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope push-down [/INST]The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell T-hold [/INST]The dumbbell T-hold is a static exercise that primarily targets the obliques, although it also works the shoulders and upper back. It involves holding a dumbbell i... |
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