Alternating Macebell Bicep Curl

A specialized exercise that targets the biceps using a macebell with alternating arm movements for functional strength development.

Alternating Plank

A functional core exercise that combines plank position with alternating arm movements, improving core stability, balance, and coordination through controlled transitions.

Anti-Flexion Lateral Side Plank

An advanced core stability exercise that targets the obliques, shoulders, and core through a side plank position that resists lateral flexion to improve core strength and stability.

Anti-Rotation Press Out

A core stability exercise that targets the obliques and rotational muscles through controlled press-out movements that resist rotation to improve core strength and stability.

Banded Face Pull

A functional resistance band exercise that targets the rear deltoids and upper back muscles through a controlled pulling movement, improving shoulder stability and posture.

Banded Jump Squat

A plyometric exercise that combines resistance bands with jump squats to develop explosive power and leg strength.

Banded Knee Drive

A functional exercise that uses resistance bands to perform knee drive movements to improve hip mobility, core strength, and dynamic balance.

Banded Pullovers

A functional back exercise that targets the latissimus dorsi, chest, and core through controlled pullover movements using resistance bands to improve back strength and shoulder mobility.

Barbell Good Morning

A compound barbell exercise that targets the posterior chain muscles through a controlled hip hinge movement, improving back strength and hip mobility.

Barbell Squat Thrust

A compound functional exercise that combines a barbell squat with an explosive thrust movement, targeting the entire body through a dynamic, full-body movement pattern.

Beast Flip

A functional movement exercise that involves transitioning from a beast position to a standing position to improve coordination, core strength, and dynamic balance.

Bird Dog Rows

A core stability exercise that combines the bird dog position with rowing movements to improve balance, coordination, and back strength.

Breathing Drills

Specialized exercises focused on improving breathing patterns, lung capacity, and respiratory control for enhanced performance and recovery.

Donkey Kicks

A functional exercise that targets the glutes and hamstrings through controlled kicking movements from a quadruped position, improving lower body strength and stability.

Double Kettlebell Overhead Twisting Decline Sit-up

An advanced core exercise performed on a decline bench with overhead kettlebell holds and twisting movements for comprehensive abdominal development.

Double Kettlebell Overhead Walk with High Knees

An advanced functional exercise that combines overhead kettlebell holds with high-knee walking for full-body stability and coordination.

Dumbbell Box Step Up Knee Drive

A functional exercise that combines step-ups with knee drives while holding dumbbells to improve lower body strength, balance, and coordination.

Dumbbell Squat Thrust

A dynamic compound exercise that combines a squat with a thrust movement using dumbbells for full-body strength and power development.

Dynamic Piriformis Stretch with Hop

A functional exercise that combines dynamic piriformis stretching with hopping movements, improving hip mobility, flexibility, and coordination through controlled dynamic movements.

Elevated Single Leg Chop

A dynamic functional exercise that targets the core, shoulders, and legs through rotational chopping movements while balancing on one leg on an elevated surface.

Floor Leg Drive Drill

A functional exercise that develops explosive leg power and running mechanics through controlled leg drive movements on the floor, improving lower body strength and coordination.

GHR

A posterior chain exercise that targets the glutes, hamstrings, and lower back through controlled hip extension and knee flexion movements to improve strength and stability.

Gravity Rows

A functional back exercise that targets the latissimus dorsi, rhomboids, and biceps through bodyweight rowing movements using gravity as resistance to improve back strength and posture.

Hanging Knee Raise

A core-strengthening exercise performed while hanging from a pull-up bar that targets the lower abs and hip flexors.

Hanging Leg Raise

An advanced core exercise that targets the abdominal muscles through controlled leg raising movements while hanging from a pull-up bar, improving core strength and stability.

KB Arm Bar Rolling Pattern

A kettlebell exercise that combines arm bar positioning with rolling movements to develop shoulder stability and thoracic mobility.

KB Halos

A kettlebell exercise that involves moving the weight in a circular motion around the head to develop shoulder mobility and core stability.

KB Single Arm Bent Over Rows

A functional strength exercise using a kettlebell to perform single-arm bent over rows, improving back strength and stability.

Kettlebell Swings

A dynamic hip hinge exercise that develops explosive power in the posterior chain through a controlled swing motion using a kettlebell.

Knee Drive to Leg Extension (Banded)

A dynamic functional exercise that combines knee drive movement with leg extension using resistance bands to improve hip mobility and leg strength.

Knee Tuck Walk

A functional movement exercise that combines walking with knee tuck movements to improve coordination, core strength, and dynamic balance.

Knees Over Toes Weighted Lunge

A specialized lunge variation that emphasizes forward knee movement over the toes to improve knee health, ankle mobility, and quadriceps strength through controlled eccentric loading.

Lunge Hold w/ ball slams

A functional exercise combining static lunge holds with dynamic medicine ball slams to improve lower body stability and upper body power.

Mace Freestyle

A dynamic functional exercise using a mace that targets the shoulders, core, and full body through fluid, rotational movements to improve mobility and strength.

Medicine Ball Combos

A functional exercise that combines various medicine ball movements in sequence, improving power, coordination, and athletic performance through dynamic ball handling combinations.

Medicine Ball Slam

A dynamic functional exercise that targets the entire body through an explosive slamming movement, improving power, coordination, and full-body strength.

Miniband Overhead Reach

A shoulder mobility and stability exercise using a miniband to improve overhead range of motion and shoulder control.

Miniband Plank Taps

A core stability exercise that combines a plank position with miniband resistance and alternating hand taps for enhanced core control and shoulder stability.

Overhead Sit Ups

A functional core exercise that combines sit-up movements with overhead arm positioning, targeting the abdominal muscles while improving core strength and coordination.

Resistance Band Pull Aparts

A shoulder exercise that uses resistance bands to target the rear deltoids and improve posture through a pulling motion.

Resistance Band Push Ups

A push-up variation that incorporates resistance bands to increase difficulty and develop upper body strength and stability.

Resistance Band Shoulder Press

A functional shoulder exercise using resistance bands that targets the deltoids through controlled pressing movements while improving stability.

Restorative Human Movement (RHM) Screen

A comprehensive movement assessment tool that evaluates fundamental movement patterns, mobility, and stability to identify movement dysfunctions and guide corrective exercise programming.

Reverse Hyperextension

A posterior chain exercise that targets the glutes, hamstrings, and lower back through reverse hyperextension movements to improve hip extension and lower back strength.

SAQ

Speed, Agility, and Quickness training that focuses on improving athletic performance through dynamic movements, rapid direction changes, and explosive power development.

Shuttle Runs

A high-intensity cardio exercise that involves sprinting back and forth between two points, developing speed, agility, and cardiovascular endurance.

Single Leg Cable Rotational Lift

A functional exercise that combines single-leg balance with rotational cable lifting to improve core strength, hip stability, and coordination.

Single Leg Deadlift

A unilateral lower body exercise that targets the hamstrings and glutes while challenging balance and stability through a hip hinge movement on one leg.

Single Leg Deadlift

A unilateral lower body exercise that targets the hamstrings and glutes while challenging balance and stability through a hip hinge movement on one leg.

Single Leg Deadlift Into Rotational Lunge

A complex functional exercise that combines single-leg deadlift mechanics with a rotational lunge movement, developing balance, stability, and multi-planar strength.

Sled Explosive Rows

A high-intensity functional exercise using a sled to perform explosive rowing movements that build power and cardiovascular endurance.

Sled Pull

A functional strength and conditioning exercise that develops lower body power, cardiovascular endurance, and full-body coordination through pulling a weighted sled.

Sled Push

A functional strength and conditioning exercise that develops lower body power, cardiovascular endurance, and full-body coordination through pushing a weighted sled.

Sled Tricep Kickbacks

A functional tricep exercise using a sled to perform kickback movements that target the triceps while improving stability and coordination.

Stability Ball Shoulder Press

A shoulder exercise that uses a stability ball to increase difficulty and develop core stability while performing overhead presses.

Stability Ball Side Plank

An advanced core stability exercise that targets the obliques, shoulders, and core through a side plank position on a stability ball to improve balance and functional strength.

Stability Ball Stir-The-Pot

An advanced core exercise that targets the deep abdominal muscles through circular movements on a stability ball, requiring significant balance and coordination.

Stability Ball Twist

A dynamic core exercise that targets the obliques and rotational muscles through controlled twisting movements while seated on a stability ball to improve core strength and stability.

Steel Mace Swing and Catch

A dynamic functional exercise using a steel mace that combines swinging motion with catching, improving coordination, grip strength, and full-body control.

Superhero

A functional exercise that combines upper body strength and core stability through dynamic superhero-like movements, improving overall functional fitness and coordination.

Supine Straight Leg Raise

A core exercise that targets the abdominal muscles through controlled supine leg raising movements, improving core strength and hip flexor control.

Toy Soldier

A functional movement exercise that involves marching with straight leg kicks to improve coordination, balance, and dynamic mobility.

TRX Chest Fly

A functional chest exercise using TRX suspension straps that targets the pectoral muscles through a controlled fly movement while improving stability.

TRX Decline Chest Fly

A functional exercise that targets the chest muscles through controlled TRX decline fly movements, improving upper body strength and stability.

TRX Hip Bridge to Leg Curl

A functional exercise that targets the glutes, hamstrings, and core through hip bridge movements combined with leg curls using TRX suspension straps to improve posterior chain strength.

TRX Rotational Pulls

A suspension training exercise that combines pulling movements with rotation to develop upper body strength and core stability.

TRX Squat

A suspension training exercise that uses TRX straps to perform squats with added stability and assistance for proper form and muscle engagement.

TRX YTW

A suspension training exercise that combines Y, T, and W movements to target different shoulder muscles and improve posture.

Turkish Get Up (1/2)

A kettlebell exercise that involves getting up from lying position while holding the weight overhead, developing full-body strength and stability.

Walking Marches

A functional movement exercise that involves marching in place or while walking to improve coordination, balance, and dynamic mobility.

Weight Plate Around the World

A functional exercise that involves moving a weight plate in a circular motion around the body to develop core strength and coordination.

Wood Chop

A functional core exercise that targets the obliques, shoulders, and rotational muscles through controlled chopping movements to improve core strength and rotational power.