Datasets:

sirnino
/

bodybuilding-exercises

name stringlengths 5 58	force stringclasses 3 values	level stringclasses 3 values	mechanic stringclasses 2 values	equipment stringclasses 12 values	primaryMuscles listlengths 1 1	secondaryMuscles listlengths 0 10	instructions listlengths 0 24	category stringclasses 7 values	images listlengths 2 2	id stringlengths 5 58
3/4 Sit-Up	pull	beginner	compound	body only	[ "abdominals" ]	[]	[ "Lie down on the floor and secure your feet. Your legs should be bent at the knees.", "Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.", "Flex your hips and spine to raise your torso toward your knees.", "At the top of the ...	strength	[ "3_4_Sit-Up/0.jpg", "3_4_Sit-Up/1.jpg" ]	3_4_Sit-Up
90/90 Hamstring	push	beginner	null	body only	[ "hamstrings" ]	[ "calves" ]	[ "Lie on your back, with one leg extended straight out.", "With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.", "Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting positi...	stretching	[ "90_90_Hamstring/0.jpg", "90_90_Hamstring/1.jpg" ]	90_90_Hamstring
Ab Crunch Machine	pull	intermediate	isolation	machine	[ "abdominals" ]	[]	[ "Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.", "At the same time, begin to lift the legs up as you c...	strength	[ "Ab_Crunch_Machine/0.jpg", "Ab_Crunch_Machine/1.jpg" ]	Ab_Crunch_Machine
Ab Roller	pull	intermediate	compound	other	[ "abdominals" ]	[ "shoulders" ]	[ "Hold the Ab Roller with both hands and kneel on the floor.", "Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.", "Slowly roll the ab roller straight forward, stretching your body into a str...	strength	[ "Ab_Roller/0.jpg", "Ab_Roller/1.jpg" ]	Ab_Roller
Adductor	static	intermediate	isolation	foam roll	[ "adductors" ]	[]	[ "Lie face down with one leg on a foam roll.", "Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.", "While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for...	stretching	[ "Adductor/0.jpg", "Adductor/1.jpg" ]	Adductor
Adductor/Groin	static	intermediate	null	null	[ "adductors" ]	[]	[ "Lie on your back with your feet raised towards the ceiling.", "Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.", "Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.", "Now, relax the...	stretching	[ "Adductor_Groin/0.jpg", "Adductor_Groin/1.jpg" ]	Adductor_Groin
Advanced Kettlebell Windmill	push	intermediate	isolation	kettlebells	[ "abdominals" ]	[ "glutes", "hamstrings", "shoulders" ]	[ "Clean and press a kettlebell overhead with one arm.", "Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.", "Lower yours...	strength	[ "Advanced_Kettlebell_Windmill/0.jpg", "Advanced_Kettlebell_Windmill/1.jpg" ]	Advanced_Kettlebell_Windmill
Air Bike	pull	beginner	compound	body only	[ "abdominals" ]	[]	[ "Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.", "Bring knees up to where they are perpendicular to the floor...	strength	[ "Air_Bike/0.jpg", "Air_Bike/1.jpg" ]	Air_Bike
All Fours Quad Stretch	static	intermediate	null	body only	[ "quadriceps" ]	[ "quadriceps" ]	[ "Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.", "Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.", "Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds a...	stretching	[ "All_Fours_Quad_Stretch/0.jpg", "All_Fours_Quad_Stretch/1.jpg" ]	All_Fours_Quad_Stretch
Alternate Hammer Curl	pull	beginner	isolation	dumbbell	[ "biceps" ]	[ "forearms" ]	[ "Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.", "The palms of the hands should be facing your torso. This will be your starting position.", "While holding the upper arm stationary, curl the right weight forward while contracting...	strength	[ "Alternate_Hammer_Curl/0.jpg", "Alternate_Hammer_Curl/1.jpg" ]	Alternate_Hammer_Curl
Alternate Heel Touchers	pull	beginner	isolation	body only	[ "abdominals" ]	[]	[ "Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.", "Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second....	strength	[ "Alternate_Heel_Touchers/0.jpg", "Alternate_Heel_Touchers/1.jpg" ]	Alternate_Heel_Touchers
Alternate Incline Dumbbell Curl	pull	beginner	isolation	dumbbell	[ "biceps" ]	[ "forearms" ]	[ "Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.", "While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand...	strength	[ "Alternate_Incline_Dumbbell_Curl/0.jpg", "Alternate_Incline_Dumbbell_Curl/1.jpg" ]	Alternate_Incline_Dumbbell_Curl
Alternate Leg Diagonal Bound	push	beginner	compound	null	[ "quadriceps" ]	[ "abductors", "adductors", "calves", "glutes", "hamstrings" ]	[ "Assume a comfortable stance with one foot slightly in front of the other.", "Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.", "It may help to use a line on the ground to guage dis...	plyometrics	[ "Alternate_Leg_Diagonal_Bound/0.jpg", "Alternate_Leg_Diagonal_Bound/1.jpg" ]	Alternate_Leg_Diagonal_Bound
Alternating Cable Shoulder Press	push	beginner	compound	cable	[ "shoulders" ]	[ "triceps" ]	[ "Move the cables to the bottom of the tower and select an appropriate weight.", "Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.", "Keeping your head and chest up, extend through the elbow to press one side directly over head.", "After pausing at t...	strength	[ "Alternating_Cable_Shoulder_Press/0.jpg", "Alternating_Cable_Shoulder_Press/1.jpg" ]	Alternating_Cable_Shoulder_Press
Alternating Deltoid Raise	push	beginner	isolation	dumbbell	[ "shoulders" ]	[]	[ "In a standing position, hold a pair of dumbbells at your side.", "Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.", "Return the weights to your side.", "On the next repetition, raise the weights laterally, raising them out t...	strength	[ "Alternating_Deltoid_Raise/0.jpg", "Alternating_Deltoid_Raise/1.jpg" ]	Alternating_Deltoid_Raise
Alternating Floor Press	push	beginner	compound	kettlebells	[ "chest" ]	[ "abdominals", "shoulders", "triceps" ]	[ "Lie on the floor with two kettlebells next to your shoulders.", "Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.", "Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your ...	strength	[ "Alternating_Floor_Press/0.jpg", "Alternating_Floor_Press/1.jpg" ]	Alternating_Floor_Press
Alternating Hang Clean	pull	intermediate	compound	kettlebells	[ "hamstrings" ]	[ "biceps", "calves", "forearms", "glutes", "lower back", "traps" ]	[ "Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.", "Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the k...	strength	[ "Alternating_Hang_Clean/0.jpg", "Alternating_Hang_Clean/1.jpg" ]	Alternating_Hang_Clean
Alternating Kettlebell Press	push	intermediate	compound	kettlebells	[ "shoulders" ]	[ "triceps" ]	[ "Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.", "Press one directly overhead by extending through the elbow, turning it so the palm faces forward while ho...	strength	[ "Alternating_Kettlebell_Press/0.jpg", "Alternating_Kettlebell_Press/1.jpg" ]	Alternating_Kettlebell_Press
Alternating Kettlebell Row	pull	intermediate	isolation	kettlebells	[ "middle back" ]	[ "biceps", "lats" ]	[ "Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.", "Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade o...	strength	[ "Alternating_Kettlebell_Row/0.jpg", "Alternating_Kettlebell_Row/1.jpg" ]	Alternating_Kettlebell_Row
Alternating Renegade Row	pull	expert	compound	kettlebells	[ "middle back" ]	[ "abdominals", "biceps", "chest", "lats", "triceps" ]	[ "Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.", "Push one kett...	strength	[ "Alternating_Renegade_Row/0.jpg", "Alternating_Renegade_Row/1.jpg" ]	Alternating_Renegade_Row
Ankle Circles	pull	beginner	isolation	null	[ "calves" ]	[]	[ "Use a sturdy object like a squat rack to hold yourself.", "Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.", ...	stretching	[ "Ankle_Circles/0.jpg", "Ankle_Circles/1.jpg" ]	Ankle_Circles
Ankle On The Knee	static	beginner	null	null	[ "glutes" ]	[]	[ "From a lying position, bend your knees and keep your feet on the floor.", "Place your ankle of one foot on your opposite knee.", "Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides." ]	stretching	[ "Ankle_On_The_Knee/0.jpg", "Ankle_On_The_Knee/1.jpg" ]	Ankle_On_The_Knee
Anterior Tibialis-SMR	static	intermediate	null	other	[ "calves" ]	[]	[ "Begin seated on the ground with your legs bent and your feet on the floor.", "Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat on the other leg." ]	stretching	[ "Anterior_Tibialis-SMR/0.jpg", "Anterior_Tibialis-SMR/1.jpg" ]	Anterior_Tibialis-SMR
Anti-Gravity Press	push	beginner	compound	barbell	[ "shoulders" ]	[ "middle back", "traps", "triceps" ]	[ "Place a bar on the ground behind the head of an incline bench.", "Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.", "To begin, press the barbell out in front o...	strength	[ "Anti-Gravity_Press/0.jpg", "Anti-Gravity_Press/1.jpg" ]	Anti-Gravity_Press
Arm Circles	push	beginner	isolation	null	[ "shoulders" ]	[ "traps" ]	[ "Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.", "Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the mov...	stretching	[ "Arm_Circles/0.jpg", "Arm_Circles/1.jpg" ]	Arm_Circles
Arnold Dumbbell Press	push	intermediate	compound	dumbbell	[ "shoulders" ]	[ "triceps" ]	[ "Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.", "Now to perform the ...	strength	[ "Arnold_Dumbbell_Press/0.jpg", "Arnold_Dumbbell_Press/1.jpg" ]	Arnold_Dumbbell_Press
Around The Worlds	push	intermediate	compound	dumbbell	[ "chest" ]	[ "shoulders" ]	[ "Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.", "Now move the dumbbel...	strength	[ "Around_The_Worlds/0.jpg", "Around_The_Worlds/1.jpg" ]	Around_The_Worlds
Atlas Stone Trainer	pull	intermediate	compound	other	[ "lower back" ]	[ "biceps", "forearms", "glutes", "hamstrings", "quadriceps" ]	[ "This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.", "Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.", "Begin by pullin...	strongman	[ "Atlas_Stone_Trainer/0.jpg", "Atlas_Stone_Trainer/1.jpg" ]	Atlas_Stone_Trainer
Atlas Stones	pull	expert	compound	other	[ "lower back" ]	[ "abdominals", "adductors", "biceps", "calves", "forearms", "glutes", "hamstrings", "middle back", "quadriceps", "traps" ]	[ "Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.", "Pulling the stone into your torso, drive ...	strongman	[ "Atlas_Stones/0.jpg", "Atlas_Stones/1.jpg" ]	Atlas_Stones
Axle Deadlift	pull	intermediate	compound	other	[ "lower back" ]	[ "forearms", "glutes", "hamstrings", "middle back", "quadriceps", "traps" ]	[ "Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.", "With your feet and your grip set, take a big breath and then lower your h...	strongman	[ "Axle_Deadlift/0.jpg", "Axle_Deadlift/1.jpg" ]	Axle_Deadlift
Back Flyes - With Bands	pull	beginner	compound	bands	[ "shoulders" ]	[ "middle back", "triceps" ]	[ "Run a band around a stationary post like that of a squat rack.", "Grab the band by the handles and stand back so that the tension in the band rises.", "Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet sho...	strength	[ "Back_Flyes_-_With_Bands/0.jpg", "Back_Flyes_-_With_Bands/1.jpg" ]	Back_Flyes_-_With_Bands
Backward Drag	pull	beginner	compound	other	[ "quadriceps" ]	[ "calves", "forearms", "glutes", "hamstrings", "lower back" ]	[ "Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.", "Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible." ]	strongman	[ "Backward_Drag/0.jpg", "Backward_Drag/1.jpg" ]	Backward_Drag
Backward Medicine Ball Throw	push	beginner	compound	medicine ball	[ "shoulders" ]	[]	[ "This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.", "Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.", "Squat down and then forcefully reverse direction...	plyometrics	[ "Backward_Medicine_Ball_Throw/0.jpg", "Backward_Medicine_Ball_Throw/1.jpg" ]	Backward_Medicine_Ball_Throw
Balance Board	null	beginner	compound	other	[ "calves" ]	[ "hamstrings", "quadriceps" ]	[ "Place a balance board in front of you.", "Stand up on it and try to balance yourself.", "Hold the balance for as long as desired." ]	strength	[ "Balance_Board/0.jpg", "Balance_Board/1.jpg" ]	Balance_Board
Ball Leg Curl	pull	beginner	isolation	exercise ball	[ "hamstrings" ]	[ "calves", "glutes" ]	[ "Begin on the floor laying on your back with your feet on top of the ball.", "Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.", "Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.", "Flex t...	strength	[ "Ball_Leg_Curl/0.jpg", "Ball_Leg_Curl/1.jpg" ]	Ball_Leg_Curl
Band Assisted Pull-Up	null	beginner	compound	other	[ "lats" ]	[ "abdominals", "forearms", "middle back" ]	[ "Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.", "Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.", "Pull yours...	strength	[ "Band_Assisted_Pull-Up/0.jpg", "Band_Assisted_Pull-Up/1.jpg" ]	Band_Assisted_Pull-Up
Band Good Morning	pull	beginner	compound	bands	[ "hamstrings" ]	[ "glutes", "lower back" ]	[ "Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.", "Keeping your legs straight, extend through the hips to come to a near vertical position.", "Ensure that you do not round your back a...	powerlifting	[ "Band_Good_Morning/0.jpg", "Band_Good_Morning/1.jpg" ]	Band_Good_Morning
Band Good Morning (Pull Through)	pull	beginner	compound	bands	[ "hamstrings" ]	[ "glutes", "lower back" ]	[ "Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.", "Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly ...	powerlifting	[ "Band_Good_Morning_Pull_Through/0.jpg", "Band_Good_Morning_Pull_Through/1.jpg" ]	Band_Good_Morning_Pull_Through
Band Hip Adductions	pull	beginner	isolation	bands	[ "adductors" ]	[]	[ "Anchor a band around a solid post or other object.", "Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.", "Stand up straight and hold onto the post if needed. This will be your starting position.", "Keeping the knee straight, raise your right legs o...	strength	[ "Band_Hip_Adductions/0.jpg", "Band_Hip_Adductions/1.jpg" ]	Band_Hip_Adductions
Band Pull Apart	pull	beginner	isolation	bands	[ "shoulders" ]	[ "middle back", "traps" ]	[ "Begin with your arms extended straight out in front of you, holding the band with both hands.", "Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.", "Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you ke...	strength	[ "Band_Pull_Apart/0.jpg", "Band_Pull_Apart/1.jpg" ]	Band_Pull_Apart
Band Skull Crusher	push	beginner	isolation	bands	[ "triceps" ]	[]	[ "Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.", "Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.", "E...	strength	[ "Band_Skull_Crusher/0.jpg", "Band_Skull_Crusher/1.jpg" ]	Band_Skull_Crusher
Barbell Ab Rollout	pull	intermediate	compound	barbell	[ "abdominals" ]	[ "lower back", "shoulders" ]	[ "For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.", "While keeping a slight arch on your back, lift your hips and roll the ba...	strength	[ "Barbell_Ab_Rollout/0.jpg", "Barbell_Ab_Rollout/1.jpg" ]	Barbell_Ab_Rollout
Barbell Ab Rollout - On Knees	pull	expert	compound	barbell	[ "abdominals" ]	[ "lower back", "shoulders" ]	[ "Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.", "Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.", "Slowly roll the barbell straight forward, stretching yo...	strength	[ "Barbell_Ab_Rollout_-_On_Knees/0.jpg", "Barbell_Ab_Rollout_-_On_Knees/1.jpg" ]	Barbell_Ab_Rollout_-_On_Knees
Barbell Bench Press - Medium Grip	push	beginner	compound	barbell	[ "chest" ]	[ "shoulders", "triceps" ]	[ "Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.", "From the starting position, br...	strength	[ "Barbell_Bench_Press_-_Medium_Grip/0.jpg", "Barbell_Bench_Press_-_Medium_Grip/1.jpg" ]	Barbell_Bench_Press_-_Medium_Grip
Barbell Curl	pull	beginner	isolation	barbell	[ "biceps" ]	[ "forearms" ]	[ "Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.", "While holding the upper arms stationary, curl the weights forward while contracting the biceps as...	strength	[ "Barbell_Curl/0.jpg", "Barbell_Curl/1.jpg" ]	Barbell_Curl
Barbell Curls Lying Against An Incline	pull	beginner	isolation	barbell	[ "biceps" ]	[]	[ "Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.", "While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: On...	strength	[ "Barbell_Curls_Lying_Against_An_Incline/0.jpg", "Barbell_Curls_Lying_Against_An_Incline/1.jpg" ]	Barbell_Curls_Lying_Against_An_Incline
Barbell Deadlift	pull	intermediate	compound	barbell	[ "lower back" ]	[ "calves", "forearms", "glutes", "hamstrings", "lats", "middle back", "quadriceps", "traps" ]	[ "Stand in front of a loaded barbell.", "While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your gr...	strength	[ "Barbell_Deadlift/0.jpg", "Barbell_Deadlift/1.jpg" ]	Barbell_Deadlift
Barbell Full Squat	push	intermediate	compound	barbell	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings", "lower back" ]	[ "This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.", "Hold on to the bar usi...	strength	[ "Barbell_Full_Squat/0.jpg", "Barbell_Full_Squat/1.jpg" ]	Barbell_Full_Squat
Barbell Glute Bridge	push	intermediate	compound	barbell	[ "glutes" ]	[ "calves", "hamstrings" ]	[ "Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.", "Begin the movement by driving through with your heels, ext...	powerlifting	[ "Barbell_Glute_Bridge/0.jpg", "Barbell_Glute_Bridge/1.jpg" ]	Barbell_Glute_Bridge
Barbell Guillotine Bench Press	push	intermediate	compound	barbell	[ "chest" ]	[ "shoulders", "triceps" ]	[ "Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.", "As you breathe in, bring the bar down slowly until...	strength	[ "Barbell_Guillotine_Bench_Press/0.jpg", "Barbell_Guillotine_Bench_Press/1.jpg" ]	Barbell_Guillotine_Bench_Press
Barbell Hack Squat	push	intermediate	compound	barbell	[ "quadriceps" ]	[ "calves", "forearms", "hamstrings" ]	[ "Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.", "While keeping your head and eyes u...	strength	[ "Barbell_Hack_Squat/0.jpg", "Barbell_Hack_Squat/1.jpg" ]	Barbell_Hack_Squat
Barbell Hip Thrust	push	intermediate	compound	barbell	[ "glutes" ]	[ "calves", "hamstrings" ]	[ "Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.", "Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder bl...	powerlifting	[ "Barbell_Hip_Thrust/0.jpg", "Barbell_Hip_Thrust/1.jpg" ]	Barbell_Hip_Thrust
Barbell Incline Bench Press - Medium Grip	push	beginner	compound	barbell	[ "chest" ]	[ "shoulders", "triceps" ]	[ "Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.", "As you breathe in, come do...	strength	[ "Barbell_Incline_Bench_Press_-_Medium_Grip/0.jpg", "Barbell_Incline_Bench_Press_-_Medium_Grip/1.jpg" ]	Barbell_Incline_Bench_Press_-_Medium_Grip
Barbell Incline Shoulder Raise	push	beginner	compound	barbell	[ "shoulders" ]	[ "chest" ]	[ "Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.", "While keeping the arms straight, lift the bar by protracting your shoulder blades,...	strength	[ "Barbell_Incline_Shoulder_Raise/0.jpg", "Barbell_Incline_Shoulder_Raise/1.jpg" ]	Barbell_Incline_Shoulder_Raise
Barbell Lunge	push	intermediate	compound	barbell	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.", "Hold on to the bar usi...	strength	[ "Barbell_Lunge/0.jpg", "Barbell_Lunge/1.jpg" ]	Barbell_Lunge
Barbell Rear Delt Row	pull	beginner	compound	barbell	[ "shoulders" ]	[ "biceps", "lats", "middle back" ]	[ "Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.", "Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare t...	strength	[ "Barbell_Rear_Delt_Row/0.jpg", "Barbell_Rear_Delt_Row/1.jpg" ]	Barbell_Rear_Delt_Row
Barbell Rollout from Bench	pull	intermediate	compound	barbell	[ "abdominals" ]	[ "glutes", "hamstrings", "lats", "shoulders" ]	[ "Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.", "To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above you...	strength	[ "Barbell_Rollout_from_Bench/0.jpg", "Barbell_Rollout_from_Bench/1.jpg" ]	Barbell_Rollout_from_Bench
Barbell Seated Calf Raise	push	beginner	isolation	barbell	[ "calves" ]	[]	[ "Place a block about 12 inches in front of a flat bench.", "Sit on the bench and place the ball of your feet on the block.", "Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.", "Raise up on your toes as high as possible...	strength	[ "Barbell_Seated_Calf_Raise/0.jpg", "Barbell_Seated_Calf_Raise/1.jpg" ]	Barbell_Seated_Calf_Raise
Barbell Shoulder Press	push	intermediate	compound	barbell	[ "shoulders" ]	[ "chest", "triceps" ]	[ "Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).", "Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder lev...	strength	[ "Barbell_Shoulder_Press/0.jpg", "Barbell_Shoulder_Press/1.jpg" ]	Barbell_Shoulder_Press
Barbell Shrug	pull	beginner	isolation	barbell	[ "traps" ]	[]	[ "Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting posit...	strength	[ "Barbell_Shrug/0.jpg", "Barbell_Shrug/1.jpg" ]	Barbell_Shrug
Barbell Shrug Behind The Back	pull	beginner	isolation	barbell	[ "traps" ]	[ "forearms", "middle back" ]	[ "Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.", ...	strength	[ "Barbell_Shrug_Behind_The_Back/0.jpg", "Barbell_Shrug_Behind_The_Back/1.jpg" ]	Barbell_Shrug_Behind_The_Back
Barbell Side Bend	pull	beginner	isolation	barbell	[ "abdominals" ]	[ "lower back" ]	[ "Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.", "While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you ...	strength	[ "Barbell_Side_Bend/0.jpg", "Barbell_Side_Bend/1.jpg" ]	Barbell_Side_Bend
Barbell Side Split Squat	push	beginner	compound	barbell	[ "quadriceps" ]	[ "calves", "hamstrings", "lower back" ]	[ "Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.", "Lower your body towards the side of your angled foot by bending the knee an...	strength	[ "Barbell_Side_Split_Squat/0.jpg", "Barbell_Side_Split_Squat/1.jpg" ]	Barbell_Side_Split_Squat
Barbell Squat	push	beginner	compound	barbell	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings", "lower back" ]	[ "This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.", "Hold on to the bar ...	strength	[ "Barbell_Squat/0.jpg", "Barbell_Squat/1.jpg" ]	Barbell_Squat
Barbell Squat To A Bench	push	expert	compound	barbell	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings", "lower back" ]	[ "This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.", "", "Then, set the bar on a rack that best matches your height. Once the correct height is chosen and th...	strength	[ "Barbell_Squat_To_A_Bench/0.jpg", "Barbell_Squat_To_A_Bench/1.jpg" ]	Barbell_Squat_To_A_Bench
Barbell Step Ups	push	intermediate	compound	barbell	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings", "quadriceps" ]	[ "Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.", "Place the right foot on the elevated platform. Step on the platform by...	strength	[ "Barbell_Step_Ups/0.jpg", "Barbell_Step_Ups/1.jpg" ]	Barbell_Step_Ups
Barbell Walking Lunge	push	beginner	compound	barbell	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "Begin standing with your feet shoulder width apart and a barbell across your upper back.", "Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.", "Drive ...	strength	[ "Barbell_Walking_Lunge/0.jpg", "Barbell_Walking_Lunge/1.jpg" ]	Barbell_Walking_Lunge
Battling Ropes	push	beginner	compound	other	[ "shoulders" ]	[ "chest", "forearms" ]	[ "For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.", "Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.", ...	strength	[ "Battling_Ropes/0.jpg", "Battling_Ropes/1.jpg" ]	Battling_Ropes
Bear Crawl Sled Drags	push	beginner	compound	other	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.", "Begin by driving with legs, alternating left and right. Use your...	strongman	[ "Bear_Crawl_Sled_Drags/0.jpg", "Bear_Crawl_Sled_Drags/1.jpg" ]	Bear_Crawl_Sled_Drags
Behind Head Chest Stretch	static	expert	isolation	other	[ "chest" ]	[ "shoulders" ]	[ "Sit upright on the floor with your partner behind you.", "Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.", "Gently attempt to pull your elbows forward with your hands still behind your head for 10 or mor...	stretching	[ "Behind_Head_Chest_Stretch/0.jpg", "Behind_Head_Chest_Stretch/1.jpg" ]	Behind_Head_Chest_Stretch
Bench Dips	push	beginner	compound	body only	[ "triceps" ]	[ "chest", "shoulders" ]	[ "For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your t...	strength	[ "Bench_Dips/0.jpg", "Bench_Dips/1.jpg" ]	Bench_Dips
Bench Jump	push	intermediate	compound	body only	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.", "Perform a short squat in preparation for the jump; swing your arms behind you.", "Rebound out of this position, extending through the hips, knees, and ankles to jump as high as...	plyometrics	[ "Bench_Jump/0.jpg", "Bench_Jump/1.jpg" ]	Bench_Jump
Bench Press - Powerlifting	push	intermediate	compound	barbell	[ "triceps" ]	[ "chest", "forearms", "lats", "shoulders" ]	[ "Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Mainta...	powerlifting	[ "Bench_Press_-_Powerlifting/0.jpg", "Bench_Press_-_Powerlifting/1.jpg" ]	Bench_Press_-_Powerlifting
Bench Press - With Bands	push	beginner	compound	bands	[ "chest" ]	[ "shoulders", "triceps" ]	[ "Using a flat bench secure a band under the leg of the bench that is nearest to your head.", "Once the band is secure, grab it by both handles and lie down on the bench.", "Extend your arms so that you are holding the band handles in front of you at shoulder width.", "Once at shoulder width, rotate your wrist...	strength	[ "Bench_Press_-_With_Bands/0.jpg", "Bench_Press_-_With_Bands/1.jpg" ]	Bench_Press_-_With_Bands
Bench Press with Chains	push	expert	compound	barbell	[ "triceps" ]	[ "chest", "lats", "shoulders" ]	[ "Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.", "Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them,...	powerlifting	[ "Bench_Press_with_Chains/0.jpg", "Bench_Press_with_Chains/1.jpg" ]	Bench_Press_with_Chains
Bench Sprint	push	beginner	compound	other	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "Stand on the ground with one foot resting on a bench or box with your heel close to the edge.", "Push off with your foot on top of the bench, extending through the hip and knee.", "Land with the opposite foot on top of the box, returning your other foot back to the start position.", "Continue alternating fro...	plyometrics	[ "Bench_Sprint/0.jpg", "Bench_Sprint/1.jpg" ]	Bench_Sprint
Bent-Arm Barbell Pullover	pull	intermediate	compound	barbell	[ "lats" ]	[ "chest", "lats", "shoulders", "triceps" ]	[ "Lie on a flat bench with a barbell using a shoulder grip width.", "Hold the bar straight over your chest with a bend in your arms. This will be your starting position.", "While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a str...	strength	[ "Bent-Arm_Barbell_Pullover/0.jpg", "Bent-Arm_Barbell_Pullover/1.jpg" ]	Bent-Arm_Barbell_Pullover
Bent-Arm Dumbbell Pullover	push	intermediate	compound	dumbbell	[ "chest" ]	[ "lats", "shoulders", "triceps" ]	[ "Place a dumbbell standing up on a flat bench.", "Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the flo...	strength	[ "Bent-Arm_Dumbbell_Pullover/0.jpg", "Bent-Arm_Dumbbell_Pullover/1.jpg" ]	Bent-Arm_Dumbbell_Pullover
Bent-Knee Hip Raise	pull	beginner	compound	body only	[ "abdominals" ]	[]	[ "Lay flat on the floor with your arms next to your sides.", "Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.", "Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise...	strength	[ "Bent-Knee_Hip_Raise/0.jpg", "Bent-Knee_Hip_Raise/1.jpg" ]	Bent-Knee_Hip_Raise
Bent Over Barbell Row	pull	beginner	compound	barbell	[ "middle back" ]	[ "biceps", "lats", "shoulders" ]	[ "Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your ar...	strength	[ "Bent_Over_Barbell_Row/0.jpg", "Bent_Over_Barbell_Row/1.jpg" ]	Bent_Over_Barbell_Row
Bent Over Dumbbell Rear Delt Raise With Head On Bench	pull	beginner	isolation	dumbbell	[ "shoulders" ]	[]	[ "Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.", "While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. ...	strength	[ "Bent_Over_Dumbbell_Rear_Delt_Raise_With_Head_On_Bench/0.jpg", "Bent_Over_Dumbbell_Rear_Delt_Raise_With_Head_On_Bench/1.jpg" ]	Bent_Over_Dumbbell_Rear_Delt_Raise_With_Head_On_Bench
Bent Over Low-Pulley Side Lateral	pull	beginner	isolation	cable	[ "shoulders" ]	[ "lower back", "middle back", "traps" ]	[ "Select a weight and hold the handle of the low pulley with your right hand.", "Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a ...	strength	[ "Bent_Over_Low-Pulley_Side_Lateral/0.jpg", "Bent_Over_Low-Pulley_Side_Lateral/1.jpg" ]	Bent_Over_Low-Pulley_Side_Lateral
Bent Over One-Arm Long Bar Row	pull	beginner	compound	barbell	[ "middle back" ]	[ "biceps", "lats", "lower back", "traps" ]	[ "Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.", "Bend forward until your torso is as close to parallel with the floor as you can and keep your ...	strength	[ "Bent_Over_One-Arm_Long_Bar_Row/0.jpg", "Bent_Over_One-Arm_Long_Bar_Row/1.jpg" ]	Bent_Over_One-Arm_Long_Bar_Row
Bent Over Two-Arm Long Bar Row	pull	intermediate	compound	barbell	[ "middle back" ]	[ "biceps", "lats" ]	[ "Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.", "Bend forward until your torso is as close to parallel with the floor as you can and keep your ...	strength	[ "Bent_Over_Two-Arm_Long_Bar_Row/0.jpg", "Bent_Over_Two-Arm_Long_Bar_Row/1.jpg" ]	Bent_Over_Two-Arm_Long_Bar_Row
Bent Over Two-Dumbbell Row	pull	beginner	compound	dumbbell	[ "middle back" ]	[ "biceps", "lats", "shoulders" ]	[ "With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of yo...	strength	[ "Bent_Over_Two-Dumbbell_Row/0.jpg", "Bent_Over_Two-Dumbbell_Row/1.jpg" ]	Bent_Over_Two-Dumbbell_Row
Bent Over Two-Dumbbell Row With Palms In	pull	beginner	compound	dumbbell	[ "middle back" ]	[ "biceps", "lats" ]	[ "With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms h...	strength	[ "Bent_Over_Two-Dumbbell_Row_With_Palms_In/0.jpg", "Bent_Over_Two-Dumbbell_Row_With_Palms_In/1.jpg" ]	Bent_Over_Two-Dumbbell_Row_With_Palms_In
Bent Press	pull	expert	compound	kettlebells	[ "abdominals" ]	[ "glutes", "hamstrings", "lower back", "quadriceps", "shoulders", "triceps" ]	[ "Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.", "Begin my leaning to the side opposite the kettlebell, continuing unti...	strength	[ "Bent_Press/0.jpg", "Bent_Press/1.jpg" ]	Bent_Press
Bicycling	null	beginner	null	other	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "To begin, seat yourself on the bike and adjust the seat to your height." ]	cardio	[ "Bicycling/0.jpg", "Bicycling/1.jpg" ]	Bicycling
Bicycling, Stationary	null	beginner	null	machine	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "To begin, seat yourself on the bike and adjust the seat to your height.", "Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories bur...	cardio	[ "Bicycling_Stationary/0.jpg", "Bicycling_Stationary/1.jpg" ]	Bicycling_Stationary
Board Press	push	intermediate	compound	barbell	[ "triceps" ]	[ "chest", "forearms", "lats", "shoulders" ]	[ "Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.", "Tuck your feet underneath you and arch your back. Using the bar to help support your weight...	powerlifting	[ "Board_Press/0.jpg", "Board_Press/1.jpg" ]	Board_Press
Body-Up	push	intermediate	isolation	body only	[ "triceps" ]	[ "abdominals", "forearms" ]	[ "Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.", "Pressing your palms firmly into the ground, extend through the elbows to raise your body fr...	strength	[ "Body-Up/0.jpg", "Body-Up/1.jpg" ]	Body-Up
Body Tricep Press	push	beginner	isolation	body only	[ "triceps" ]	[]	[ "Position a bar in a rack at chest height.", "Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.", "Begin by flexing the elbow, lowering yourself towards the bar.", "Pause, and th...	strength	[ "Body_Tricep_Press/0.jpg", "Body_Tricep_Press/1.jpg" ]	Body_Tricep_Press
Bodyweight Flyes	push	intermediate	isolation	e-z curl bar	[ "chest" ]	[ "abdominals", "shoulders", "triceps" ]	[ "Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.", "Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.", "Place your hands on the bars. This will be your starting position.", "Usi...	strength	[ "Bodyweight_Flyes/0.jpg", "Bodyweight_Flyes/1.jpg" ]	Bodyweight_Flyes
Bodyweight Mid Row	pull	intermediate	compound	other	[ "middle back" ]	[ "biceps", "lats" ]	[ "Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.", "Beginning with your arms straight, flex th...	strength	[ "Bodyweight_Mid_Row/0.jpg", "Bodyweight_Mid_Row/1.jpg" ]	Bodyweight_Mid_Row
Bodyweight Squat	push	beginner	compound	body only	[ "quadriceps" ]	[ "glutes", "hamstrings" ]	[ "Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.", "Begin the movement by flexing your knees and hips, sitting back with your hips.", "Continue down to full depth if you are able,and quickly reverse the motion until you return to the sta...	strength	[ "Bodyweight_Squat/0.jpg", "Bodyweight_Squat/1.jpg" ]	Bodyweight_Squat
Bodyweight Walking Lunge	push	beginner	compound	null	[ "quadriceps" ]	[ "calves", "glutes", "hamstrings" ]	[ "Begin standing with your feet shoulder width apart and your hands on your hips.", "Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.", "Drive through t...	strength	[ "Bodyweight_Walking_Lunge/0.jpg", "Bodyweight_Walking_Lunge/1.jpg" ]	Bodyweight_Walking_Lunge
Bosu Ball Cable Crunch With Side Bends	pull	beginner	isolation	cable	[ "abdominals" ]	[]	[ "Connect a standard handle to each arm of a cable machine, and position them in the most downward position.", "Grab a Bosu Ball and position it in front and center of the cable machine.", "Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor wi...	strength	[ "Bosu_Ball_Cable_Crunch_With_Side_Bends/0.jpg", "Bosu_Ball_Cable_Crunch_With_Side_Bends/1.jpg" ]	Bosu_Ball_Cable_Crunch_With_Side_Bends
Bottoms-Up Clean From The Hang Position	pull	intermediate	compound	kettlebells	[ "forearms" ]	[ "biceps", "shoulders" ]	[ "Initiate the exercise by standing upright with a kettlebell in one hand.", "Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder." ]	strength	[ "Bottoms-Up_Clean_From_The_Hang_Position/0.jpg", "Bottoms-Up_Clean_From_The_Hang_Position/1.jpg" ]	Bottoms-Up_Clean_From_The_Hang_Position
Bottoms Up	pull	beginner	compound	body only	[ "abdominals" ]	[]	[ "Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.", "To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular t...	strength	[ "Bottoms_Up/0.jpg", "Bottoms_Up/1.jpg" ]	Bottoms_Up
Box Jump (Multiple Response)	push	beginner	compound	other	[ "hamstrings" ]	[ "abductors", "adductors", "calves", "glutes", "quadriceps" ]	[ "Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.", "Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.", "Immediately drop or jump bac...	plyometrics	[ "Box_Jump_Multiple_Response/0.jpg", "Box_Jump_Multiple_Response/1.jpg" ]	Box_Jump_Multiple_Response

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