# exercise_exercise

created_at: 2023-07-25 15:31:17.115127
updated_at: 2023-07-25 15:31:17.115147
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: deltoids
synonyms: SA KB Military Press,SA KB Press,SA KB Shoulder Press
name: Single-Arm Kettlebell Shoulder Press
description:
  Pull a kettlebell into the racked position on your shoulder.  Press up, rotate your palm forward, and fully extended your arm.  Lower all the way back to the racked position each rep.  


created_at: 2023-07-25 15:31:17.116512
updated_at: 2023-07-25 15:31:17.116524
joints_used: shoulder,wrist,elbow,ankle,hip
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core,obliques
name: High Plank Arm Reaches
description:
  Start in a push-up position with your legs shoulder width apart. Take one hand off the ground and reach away from your body. Slowly lower back down and repeat on the opposite side


created_at: 2023-07-25 15:31:17.118405
updated_at: 2023-07-25 15:31:17.118414
side: left_leg
joints_used: ankle,lumbar spine,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: hamstrings,glutes
synonyms: 2 Dumbbell Single Leg Deadlift
name: 2 Dumbbell Single-Leg Deadlift
description:
  Holding a dumbbell in each hand, with your left leg on the ground, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a standing position.


created_at: 2023-07-25 15:31:17.119350
updated_at: 2023-07-25 15:31:17.119359
side: left_arm
joints_used: shoulder,elbow,wrist,ankle,hip,knee
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Kneeling Dumbbell Press
description:
  Kneel with your left knee on the ground, grab the dumbbell with your left hand. Press the weight overhead to the ceiling keeping the weight over your elbow. Your palm should face forward


created_at: 2023-07-25 15:31:17.120254
updated_at: 2023-07-25 15:31:17.120263
side: left_leg
joints_used: ankle,hip,shoulder,knee
movement_patterns: yoga,mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: glutes,hip abductors
name: Full Pigeon Pose
description:
  Start in a downward facing dog position. Bend your left knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The left shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion. Release your right knee to your mat. Your right leg should be flat on the floor and your hips should be squared to the front of your mat. Walk your hands out to a position where your arms are extended overhead.


created_at: 2023-07-25 15:31:17.121151
updated_at: 2023-07-25 15:31:17.121159
side: left_arm
joints_used: elbow,ankle,wrist,shoulder,hip,knee
movement_patterns: lower pull,lower pull - hip hinge,upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: hamstrings,glutes,deltoids
name: Single-Arm Kettlebell Clean and Press
description:
  With a Kettlebell in your left hand, set your feet about shoulder width apart so that you are straddling the Kettlebell.  While keeping the kettlebell close, hinge at the hips and allow the kettlebell to pass between your legs.  Aggressively extend your hips and knees vertically, keeping the kettlebell close to your body, to receive it in a front rack position.  From the front rack position, press the kettlebell overhead to finish the movement.


created_at: 2023-07-25 15:31:17.122055
updated_at: 2023-07-25 15:31:17.122063
side: right_arm
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell,Yoga Mat
muscle_groups: deltoids,triceps
name: Kneeling Dumbbell Press
description:
  Kneel with your right knee on the ground, grab the dumbbell with your right hand. Press the weight overhead towards the ceiling. Your palm should face forward


created_at: 2023-07-25 15:31:17.123844
updated_at: 2023-07-25 15:31:17.123853
joints_used: shoulder,elbow,wrist,ankle,hip
movement_patterns: core,core - anti-rotation
equipment_required: Dumbbell
muscle_groups: core
name: High Plank Dumbbell Pull Through
description:
  In a high plank position, reach your right hand under your body and grab a dumbbell. Pull the dumbbell from the left side through to the right. Return to a high plank position and repeat with your left side.


created_at: 2023-07-25 15:31:17.125754
updated_at: 2023-07-25 15:31:17.125764
side: left_leg
joints_used: knee,elbow,hip
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: quads
name: Forward Step-Down
description:
  Standing on a step or plate. Put your right leg out straight so your heel is at the front edge of the step. You will then lower your right heel down to the floor by pushing your hips back and slightly bending your knee


created_at: 2023-07-25 15:31:17.127559
updated_at: 2023-07-25 15:31:17.127567
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Bench,Dumbbell
muscle_groups: upper back,lats
name: Dumbbell Incline Row
description:
  Adjust the incline bench up one notch.. Lie facedown with your sternum at the edge of the bench.. Lift your chest slightly,, and squeeze your elbows back to bring the dumbbells up.. Pause at the top,, and lower under control..


created_at: 2023-07-25 15:31:17.131469
updated_at: 2023-07-25 15:31:17.131484
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell,Bench
muscle_groups: deltoids
name: Seated Barbell Overhead Press
description:
  Sit on a bench with a bar across the front of your shoulders. Keeping your core tight, press the bar towards the ceiling until your arms are straight. Lower back under control to repeat.


created_at: 2023-07-25 15:31:17.133032
updated_at: 2023-07-25 15:31:17.133047
movement_patterns: Core
equipment_required: Pull-Up Bar
muscle_groups: Abs
name: Hanging Knee Tucks
description:
  Hang from a bar with your arms fully extended. Bend your knees and bring them up and into your chest using your abs. Lower your legs back down to a fully extended position and repeat.


created_at: 2023-07-25 15:31:17.134567
updated_at: 2023-07-25 15:31:17.134582
side: left_leg
joints_used: elbow,shoulder,wrist,knee,ankle
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Plate,Box
muscle_groups: quads,glutes
name: Front Foot Elevated Dumbbell Goblet Squat
description:
  Holding a dumbbell in a goblet grip, step your left leg onto a plate or low box in a lunge stance. While maintaining good posture, drop your right knee down just before it touches the ground.  Drive up to the starting position.


created_at: 2023-07-25 15:31:17.136129
updated_at: 2023-07-25 15:31:17.136143
joints_used: wrist,elbow,shoulder
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar,Resistance Band
muscle_groups: upper back,middle back,biceps,lats
name: Band Assisted Chin-Up (From Knee)
description:
  With a band wrapped around the bar and one of your knees, grab the bar with a shoulder width grip and palms facing towards you. Pull yourself up bringing your chin above the bar. Lower yourself under control until your arms are fully extended


created_at: 2023-07-25 15:31:17.138838
updated_at: 2023-07-25 15:31:17.138851
side: right_leg
joints_used: hip,knee,ankle,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings,core
synonyms: KB Deadlift
name: Kettlebell Deadlift
description:
  Stand on your right leg while holding the kettlebell with both hands. Hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a standing position.


created_at: 2023-07-25 15:31:17.142844
updated_at: 2023-07-25 15:31:17.142857
side: left_arm
joints_used: elbow,wrist,shoulder,ankle,knee,hip
movement_patterns: lower push,lower push - squat,upper push,upper pull - vertical
equipment_required: Kettlebell
muscle_groups: glutes,quads,deltoids
name: Single-Arm Kettlebell Thruster
description:
  With your feet hip to shoulder width apart, start with a Kettlebell in your left hand and in a front rack position.  Descend into the bottom of a squat before aggressively extending your hips and knees to drive the kettlebell overhead.  With control, lower the Kettlebell back down to the starting position.


created_at: 2023-07-25 15:31:17.144115
updated_at: 2023-07-25 15:31:17.144124
joints_used: ankle,hip,knee
movement_patterns: machine,lower push,lower push - squat
equipment_required: Horizontal Leg Press Machine
muscle_groups: glutes,quads
name: Horizontal Leg Press
description:
  Sit so your back is resting on the pad. Your feet should be shoulder width apart in the middle of the plate. Brace your core and bend at the knees and hips, bringing your knees in towards your chest. Push your feet hard in to the plate to straighten your legs again, avoid full lockout.


created_at: 2023-07-25 15:31:17.146435
updated_at: 2023-07-25 15:31:17.146446
side: left_side
joints_used: ankle,elbow,wrist,shoulder,hip
movement_patterns: core,core - anti-lateral flexion
equipment_required: Kettlebell
muscle_groups: core,obliques,rotator cuff
name: Kettlebell Side Plank
description:
  In a high plank position, with your right hand on the ground, hold a kettlebell  in your left hand straight above your shoulder.


created_at: 2023-07-25 15:31:17.147625
updated_at: 2023-07-25 15:31:17.147636
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: quads,glutes
name: Front Foot Elevated Reverse Lunges
description:
  Standing on a small step box or weight plate take a big step back and drop your knee down about an inch above the ground.  Drive back to standing on the box and alternate legs.


created_at: 2023-07-25 15:31:17.151129
updated_at: 2023-07-25 15:31:17.151140
joints_used: ankle,knee,hip,shoulder,elbow
movement_patterns: core,arms
equipment_required: Battle Ropes
muscle_groups: core,glutes,biceps,triceps,deltoids
name: Battle Ropes Arm Wave
description:
  In an athletic stance with core braced, violently raise and slam both arms while holding the rope. Try to move the entire rope on each slam. 


created_at: 2023-07-25 15:31:17.154410
updated_at: 2023-07-25 15:31:17.154420
joints_used: shoulder,ankle,knee,hip,elbow
movement_patterns: lower pull - hip hinge,upper pull
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings
name: 2 Kettlebell Clean
description:
  Standing with feet in a shoulder width stance, grab the handles of the bells and swing them back between the legs while keeping a neutral spine.
  Extend the hips, swing the bells forward, and allow them to flip around your wrists to end in the front rack position.


created_at: 2023-07-25 15:31:17.157585
updated_at: 2023-07-25 15:31:17.157595
joints_used: elbow,shoulder,wrist,thoracic spine
movement_patterns: upper push,upper push - horizontal
equipment_required: Barbell,Bench
muscle_groups: chest,triceps
name: Barbell Bench Press
description:
  Grab the bar slightly wider than shoulder width.  Squeeze your shoulder back and press your feet into the ground.  Lower the bar under control until it touches your chest and then drive up.


created_at: 2023-07-25 15:31:17.165491
updated_at: 2023-07-25 15:31:17.165500
joints_used: ankle,hip,knee
movement_patterns: machine,lower push
equipment_required: Leg Press Machine
muscle_groups: quads,glutes
name: Leg Press
description:
  Sit in the machine so your back and head are resting on the pad. Your feet should be shoulder width apart in the middle of the plate. Brace your core and bend at the knees and hips, lowering your knees towards your chest. Push your feet hard in to the plate to straighten your legs again, avoid full lockout.


created_at: 2023-07-25 15:31:17.168330
updated_at: 2023-07-25 15:31:17.168339
side: left_arm
joints_used: wrist,elbow,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell,Bench
muscle_groups: deltoids
name: Seated Single-Arm Dumbbell Overhead Press
description:
  Sit on a bench with a dumbbell in your left hand, resting in front of your shoulder. Keeping your core tight, press the dumbbells towards the ceiling,  rotating your hand so you finish with fingers facing forward and your bicep next to your ear. Lower with control to repeat.


created_at: 2023-07-25 15:31:17.169210
updated_at: 2023-07-25 15:31:17.169218
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - horizonal,arms
equipment_required: Barbell
muscle_groups: upper back,lats
name: Pronated Inverted Row
description:
  Start by gripping the bar with your hands slightly outside of shoulder width and palms facing towards your feet. Position your body in a straight line from head to heel. Pull your chest up to the bar, maintaining the straight line position from head to heel. Return to the starting position by lowering with control.


created_at: 2023-07-25 15:31:17.170082
updated_at: 2023-07-25 15:31:17.170090
joints_used: knee
movement_patterns: machine
equipment_required: Leg Extension Machine
muscle_groups: quads
name: Leg Extension
description:
  Sit on the machine so your knees are at 90 degrees and the pad is resting on your lower shins. Grasp the handles and extend your knees until your legs are straight. Lower with control.


created_at: 2023-07-25 15:31:17.170976
updated_at: 2023-07-25 15:31:17.170984
joints_used: ankle,lumbar spine,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back,middle back,upper back
name: Barbell Deadlift
description:
  Grab the bar with your feet hip width apart and under the barbell,  bend your knees, drop down keeping your back straight and pull the weight up


created_at: 2023-07-25 15:31:17.175328
updated_at: 2023-07-25 15:31:17.175337
joints_used: shoulder,elbow,wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: deltoids
name: Dumbbell Lateral Shoulder Raises
description:
  From a standing position with dumbbells in front of your hips and a slight bend in your elbow. Raise both dumbbells out to the side under control until they get to shoulder height.  Lower back to the starting position.


created_at: 2023-07-25 15:31:17.176169
updated_at: 2023-07-25 15:31:17.176176
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: lower push
equipment_required: Box
muscle_groups: quads,glutes
synonyms: Lateral Step Ups
name: Lateral Step-Ups
description:
  Start with a box at your left side,, and your left foot on top.. Drive your foot into the box to stand tall,, with your right knee and toe up.. Pause, then lower down under control..


created_at: 2023-07-25 15:31:17.178656
updated_at: 2023-07-25 15:31:17.178663
joints_used: hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Wall
muscle_groups: hamstrings,glutes
name: Hip Hinge to Wall
description:
  Stand with your back to the wall, 6-8 inches away. With feet hip width apart and knees slightly bent, stick your butt back until it touches the wall. Focus on keeping your back flat by puffing you chest up. Return to standing position.


created_at: 2023-07-25 15:31:17.180983
updated_at: 2023-07-25 15:31:17.180990
side: right_arm
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: core,core - carry
equipment_required: Dumbbell
muscle_groups: deltoids,obliques
synonyms: Single Arm Dumbbell Overhead Carry
name: Single-Arm Dumbbell Overhead Carry
description:
  Start by pressing a dumbbell overhead with your right arm.. Stay tall as you walk forward,, keeping your arm fully extended over head.. Be careful not to lean to the side as you walk..


created_at: 2023-07-25 15:31:17.181765
updated_at: 2023-07-25 15:31:17.181772
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: lower push,lower push - squat
equipment_required: Barbell
muscle_groups: glutes,quads,deltoids
synonyms: BB Thruster,Thruster
name: Barbell Squat to Press
description:
  Stand tall with the bar on your back,, and feet just outside of hip width.. Push your knees apart and hips back, to squat down.. As you stand, press the bar overhead,, finishing with your arms straight.. Lower the bar under control to repeat.


created_at: 2023-07-25 15:31:17.182532
updated_at: 2023-07-25 15:31:17.182540
side: right_side
joints_used: knee,hip,elbow,shoulder
movement_patterns: core,core - anti-lateral flexion
equipment_required: Bench
muscle_groups: hip adductors,obliques
name: Short Lever Copenhagen Plank
description:
  Place the inside of your left knee on a box or bench, then raise your hips up into a side plank position on the right elbow. Keep your right leg off the ground and Maintain a tight core.


created_at: 2023-07-25 15:31:17.186324
updated_at: 2023-07-25 15:31:17.186331
side: right_leg
joints_used: ankle,hip,knee,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Bench
muscle_groups: glutes,quads
synonyms: Barbell Back Loaded Step Ups,Barbell Back Loaded Step-Ups
name: Barbell Step Up
description:
  With a barbell across your shoulders,, place your right foot on a box or bench.. Push your right foot into the box to stand,, while driving your left knee up.. Slowly lower back down to the starting position.


created_at: 2023-07-25 15:31:17.187068
updated_at: 2023-07-25 15:31:17.187075
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lats,lower back,middle back,traps
name: Barbell Sumo Deadlift
description:
  Approach the bar with your feet out wide,, and your toes turned out slightly.. Set your back and pull some tension into the bar,, to squeeze it off the ground.. Keep the bar close to your body,, with your back flat as you stand.. Lower down under control to repeat..


created_at: 2023-07-25 15:31:17.188533
updated_at: 2023-07-25 15:31:17.188540
joints_used: ankle,knee,hip,shoulder
movement_patterns: lower push,lower push - squat
equipment_required: Barbell,Plates
muscle_groups: quads,glutes
name: Barbell Front Squat with Arms Crossed
description:
  Place the bar in front of your shoulders, resting it directly on top of your deltoids. Cross your hands over the bar, making an “X” when looked at from up above. Face elbows forward and keep arms parallel to the ground. Keep your back tall as you squat down. From the bottom position, drive your feet into the ground to stand back up


created_at: 2023-07-25 15:31:17.189258
updated_at: 2023-07-25 15:31:17.189264
joints_used: elbow,wrist,shoulder
movement_patterns: arms
equipment_required: Barbell,Plates,Bench
muscle_groups: triceps
name: Barbell Tricep Extension
description:
  With a pronated grip on the bar, bend your elbows and lower the bar just above your forehead. Press up using your triceps and extend the elbows


created_at: 2023-07-25 15:31:17.189976
updated_at: 2023-07-25 15:31:17.189983
side: left_arm
joints_used: elbow,shoulder,wrist,hip,knee
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Kettlebell
muscle_groups: lats,middle back
name: Single-Arm Kettlebell Row
description:
  Keeping a flat back in a split stance position, hinge your torso forward so that your left shoulder is directly over a kettlebell.  From there, with your left hand, pull the kettlebell towards the bottom of your ribcage while keeping your shoulder in a good position. Return to the starting position to finish the rep.


created_at: 2023-07-25 15:31:17.192158
updated_at: 2023-07-25 15:31:17.192164
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower push
equipment_required: Box
muscle_groups: quads,glutes
synonyms: Lateral Step Ups
name: Lateral Step-Ups
description:
  Start with a box at your right side,, and your right foot on top.. Drive your foot into the box to stand tall,, with your left knee and toe up.. Pause, then lower down under control..


created_at: 2023-07-25 15:31:17.192891
updated_at: 2023-07-25 15:31:17.192898
side: right_leg
joints_used: knee,ankle
movement_patterns: lower push,lower push - squat
equipment_required: Wall
muscle_groups: quads
name: Single-Leg Wall Sit
description:
  stand facing away from a wall, place your back against the wall and walk your feet out as you slide your back down the wall until your hips and knees are at right angles. Lift your right leg off of the floor and hold 


created_at: 2023-07-25 15:31:17.193631
updated_at: 2023-07-25 15:31:17.193638
side: left_arm
joints_used: ankle,lumbar spine,elbow,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: glutes,hamstrings,obliques
synonyms: Single Arm Dumbbell Suitcase Deadlift
name: Single-Arm Dumbbell Suitcase Deadlift
description:
  Start with your feet just outside your hips,, and the dumbbell in your left hand.. Hinge your hips back,, and let your shoulders forward to lower the weight.. Push through the ground to stand up..


created_at: 2023-07-25 15:31:17.196509
updated_at: 2023-07-25 15:31:17.196516
side: right_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist,knee
movement_patterns: core
equipment_required: Dumbbell
muscle_groups: core,rotator cuff,glutes
name: Turkish Sit-Up
description:
  Lie on your back with your right knee bent and left leg straight. Hold the kettlebell in your right hand above your chest. Press your left forearm down as you sit up and reach the weight to the sky.


created_at: 2023-07-25 15:31:17.197258
updated_at: 2023-07-25 15:31:17.197265
joints_used: ankle,knee,hip,shoulder,elbow
movement_patterns: core,arms,plyometric
equipment_required: Battle Ropes
muscle_groups: core,deltoids,rotator cuff,calves
name: Battle Ropes Rope Jacks
description:
  Perform a jumping jack motion, with ropes in hand. Stay light on your toes and try to keep the whole rope in motion.


created_at: 2023-07-25 15:31:17.198692
updated_at: 2023-07-25 15:31:17.198698
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Plates,Plate
muscle_groups: quads
name: Lateral Step-Down
description:
  Stand tall at the top of a step or a plate with your right foot off the side edge. Being sure not to reach the right foot forwards or backwards, slowly lower your body to “tap” the floor with your right heel.  Focus on keeping your left  knee tracking right over your toes as you move. 


created_at: 2023-07-25 15:31:17.200851
updated_at: 2023-07-25 15:31:17.200858
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Cable Resistance Machine
muscle_groups: chest
synonyms: Single Arm Cable Chest Press
name: Single-Arm Cable Chest Press
description:
  Start in a split stance with your right foot back,, holding the handle at chest height with your right hand.. Stay tall as you punch your right arm forward.. Lower back under control..


created_at: 2023-07-25 15:31:17.201570
updated_at: 2023-07-25 15:31:17.201577
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - In In Out Out
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in an in-in out-out pattern


created_at: 2023-07-25 15:31:17.203013
updated_at: 2023-07-25 15:31:17.203020
joints_used: ankle,elbow,shoulder,hip,knee,thoracic spine
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell
muscle_groups: glutes,quads
name: Alternating Barbell Reverse Lunge
description:
  Standing tall with a barbell across your upper back, take a big step backward. Drop down until your back knee is just above the ground. Drive your front foot into the ground to push yourself back up to the starting position. Repeat with the opposite leg


created_at: 2023-07-25 15:31:17.203761
updated_at: 2023-07-25 15:31:17.203768
side: right_arm
joints_used: wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: forearms
name: Pronated Dumbbell Wrist Curl
description:
  Seated with your elbow at a right angle on a table, your left hand off of the edge. palm is up toward the floor. curl the back of your hand toward your wrist 


created_at: 2023-07-25 15:31:17.204489
updated_at: 2023-07-25 15:31:17.204496
side: right_arm
joints_used: ankle,wrist,elbow,shoulder,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: hamstrings,glutes,traps
name: Single-Arm Kettlebell Clean
description:
  With a Kettlebell in your right hand, set your feet about shoulder width apart so that you are straddling the Kettlebell.  While keeping the kettlebell close, hinge at the hips and allow the kettlebell to pass between your legs.  Aggressively extend your hips and knees vertically, keeping the kettlebell close to your body, to receive it in a front rack position.


created_at: 2023-07-25 15:31:17.205923
updated_at: 2023-07-25 15:31:17.205930
joints_used: wrist,shoulder,elbow
movement_patterns: machine,upper push
equipment_required: Pec Deck / Reverse Fly Machine
muscle_groups: chest
name: Pec Deck
description:
  Sit with your back firmly against the pad with the handles mid chest high. Grasp the handles with palms facing forward. Bring your hands together maintaining good posture and a soft bend in the elbow. Control your arms back to the start position.


created_at: 2023-07-25 15:31:17.206637
updated_at: 2023-07-25 15:31:17.206643
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: deltoids
synonyms: SA KB Military Press,SA KB Press,SA KB Shoulder Press
name: Single-Arm Kettlebell Shoulder Press
description:
  Pull a kettlebell into the racked position on your shoulder.  Press up, rotate your palm forward, and fully extended your arm.  Lower all the way back to the racked position each rep.


created_at: 2023-07-25 15:31:17.207376
updated_at: 2023-07-25 15:31:17.207383
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: glutes,hamstrings,quads
name: Alternating Bodyweight Step-Up
description:
  Stand tall and step one foot onto the box. Drive your foot into the box to stand all the way up. Step back off the box under control. Repeat with the opposite leg


created_at: 2023-07-25 15:31:17.208099
updated_at: 2023-07-25 15:31:17.208106
side: left_side
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
synonyms: FWD/BWD lunge matrix,Forward/Backward Lunge Matrix
name: Seesaw Lunges
description:
  Step back and drop into a reverse lunge.  Then drive up without putting your foot on the ground and drop into a forward lunge.  Then press back to feet together.


created_at: 2023-07-25 15:31:17.208821
updated_at: 2023-07-25 15:31:17.208828
joints_used: wrist,elbow,shoulder
movement_patterns: machine,upper pull,upper pull - horizonal
equipment_required: Chest Supported Row Machine
muscle_groups: lats,upper back,middle back
name: Chest Supported Row
description:
  Sit down on the bench, place your feet on the foot plates, resting your your chest on the upright pad. Grasp each handle and pull towards you, focusing on good posture. Return back with control.


created_at: 2023-07-25 15:31:17.209554
updated_at: 2023-07-25 15:31:17.209561
joints_used: shoulder,elbow,wrist
movement_patterns: machine,upper pull,upper pull - vertical
equipment_required: Lat Pull Down Machine
muscle_groups: lats,upper back
name: Plate Lat Pull Down
description:
  Sit down so your shins are close to vertical and thighs are firmly pressed in to the pad. Grasp both handles and pull them down until each handle is just above shoulder height, maintaining good posture. With control allow your hands to return to the start position.


created_at: 2023-07-25 15:31:17.212454
updated_at: 2023-07-25 15:31:17.212461
side: left_arm
joints_used: wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: forearms
name: Neutral Grip Dumbbell Wrist Curl
description:
  Seated with your elbow at a right angle on a table, your left hand off of the edge. pinky finger is toward the floor. curl your thumb toward your wrist


created_at: 2023-07-25 15:31:17.213171
updated_at: 2023-07-25 15:31:17.213178
joints_used: wrist,elbow,shoulder
movement_patterns: arms
equipment_required: EZ Bar
muscle_groups: triceps
name: Lying EZ Bar Tricep Extension
description:
  Start by resting your head and back on the bench with your feet flat on the ground. With your arms pressed straight off of your chest, bend at your elbows, and lower the bar to just above your head. Return to the starting position by straightening your arms.


created_at: 2023-07-25 15:31:17.213889
updated_at: 2023-07-25 15:31:17.213896
joints_used: shoulder,elbow,wrist
movement_patterns: mobility - static
equipment_required: Pull-Up Bar
muscle_groups: forearms
name: Pronated Dead Hang
description:
  Grip the bar with your hands slightly outside of shoulder width and your palms facing forward. Hang with your body in a straight line and your feet slightly in front of your torso. Aim to keep your ears above your shoulders.


created_at: 2023-07-25 15:31:17.214608
updated_at: 2023-07-25 15:31:17.214615
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Stability Ball
muscle_groups: hamstrings
name: Stability Ball Single-Leg Curl
description:
  Place your left heel on a stability ball while the right leg is in at 90 degrees.  With your palms pressing into the ground, bridge up and curl the ball in.  Slowly lower back out with the other leg until your leg is fully extended.  Do all the reps on one leg and then switch.


created_at: 2023-07-25 15:31:17.216760
updated_at: 2023-07-25 15:31:17.216767
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Suspension Trainer
muscle_groups: triceps
synonyms: TRX Tricep Press
name: Suspension Tricep Press
description:
  Grab the handles with your arms completely extended and your feet a few inches behind your hips. Bring your arms up to ninety degrees and press back to fully extending them


created_at: 2023-07-25 15:31:17.217476
updated_at: 2023-07-25 15:31:17.217483
joints_used: ankle,wrist,knee,shoulder,lumbar spine,hip
movement_patterns: lower pull - hip hinge,lower push - squat,upper pull
equipment_required: Kettlebell
muscle_groups: quads,glutes,hamstrings,deltoids
name: 2 Kettlebell Clean to Racked Squat to Overhead Press
description:
  Standing with feet in a shoulder width stance, grab the handles of the bells and swing them back between the legs while keeping a neutral spine.
  Extend the hips, swing the bells forward, and allow them to flip around your wrists to end in the front rack position.
  Squat straight down, then drive your feet into the ground to stand back up as you press the kettlebells overhead.
  Lower the bells back to the starting position, flip the bells back over your wrists and swing them between your legs


created_at: 2023-07-25 15:31:17.218953
updated_at: 2023-07-25 15:31:17.218960
side: left_leg
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box,Bench
muscle_groups: quads,glutes
name: Dumbbell Goblet Step-Ups
description:
  Holding a dumbbell in a goblet grip, place your left foot on a box in front of you. Shift weight into your left leg and stand up tall on the box. Slowly lower your right foot back to the ground. 


created_at: 2023-07-25 15:31:17.219674
updated_at: 2023-07-25 15:31:17.219681
side: right_arm
joints_used: elbow,shoulder,wrist,hip,knee,ankle
movement_patterns: core,core - anti-lateral flexion,core - carry
equipment_required: Kettlebell
muscle_groups: abs,obliques,upper back
name: Single-Arm Kettlebell Rack Carry
description:
  Start with a Kettlebell in your left hand and in a front rack position.  While bracing and staying upright, walk for the prescribed duration or distance.


created_at: 2023-07-25 15:31:17.220395
updated_at: 2023-07-25 15:31:17.220402
side: right_arm
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge,upper pull - horizonal,upper pull
equipment_required: Resistance Band
muscle_groups: glutes,hamstrings,lats
synonyms: Cable Single Arm Reach and Row
name: Cable Single-Arm Reach and Row
description:
  Start on your left leg,, with the handle in your right hand.. Hinge your left hip back,, and reach forward with your right arm.. Pull your right elbow back,, and squeeze your left glute to finish tall..


created_at: 2023-07-25 15:31:17.221118
updated_at: 2023-07-25 15:31:17.221125
side: right_leg
joints_used: ankle,knee,hip,shoulder,elbow,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box,Bench
muscle_groups: quads,glutes
name: Dumbbell Goblet Step-Ups
description:
  Holding a dumbbell in a goblet grip, place your right foot on a box in front of you. Shift weight into your right leg and stand up tall on the box. Slowly lower your left foot back to the ground. 


created_at: 2023-07-25 15:31:17.224030
updated_at: 2023-07-25 15:31:17.224038
joints_used: ankle,elbow,wrist,shoulder
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core
name: Modified High Plank
description:
  Place your hands on an elevated surface and set up in a high plank position,, keep your body in a straight line and core tight to hold this position.


created_at: 2023-07-25 15:31:17.225884
updated_at: 2023-07-25 15:31:17.225907
side: left_arm
joints_used: ankle,wrist,shoulder,hip,knee,elbow
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: hamstrings,glutes,traps
name: Single-Arm Kettlebell Clean
description:
  With a Kettlebell in your left hand, set your feet about shoulder width apart so that you are straddling the Kettlebell.  While keeping the kettlebell close, hinge at the hips and allow the kettlebell to pass between your legs.  Aggressively extend your hips and knees vertically, keeping the kettlebell close to your body, to receive it in a front rack position.


created_at: 2023-07-25 15:31:17.227525
updated_at: 2023-07-25 15:31:17.227532
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar,Resistance Band
muscle_groups: upper back,middle back,biceps,lats
name: Band Assisted Chin-Up (From Foot)
description:
  With a band wrapped around the bar and one of your feet, grab the bar with a shoulder width grip and palms facing towards you. Pull yourself up bringing your chin above the bar. Lower yourself under control until your arms are fully extended


created_at: 2023-07-25 15:31:17.228271
updated_at: 2023-07-25 15:31:17.228278
joints_used: knee,hip,shoulder,wrist,elbow
movement_patterns: upper push - vertical,upper push
equipment_required: Kettlebell
muscle_groups: deltoids,quads
name: 2 Kettlebell Push Press
description:
  Stand with feet in a shoulder width stance and kettlebells in the front rack position. 
  Dip quickly at the knees into a quarter squat and then explode straight up as you press the kettlebells overhead.
  Lower the kettlebells under control back to the starting position


created_at: 2023-07-25 15:31:17.229019
updated_at: 2023-07-25 15:31:17.229026
movement_patterns: Upper Pull
equipment_required: Pull-Up Bar,Resistance Band
muscle_groups: Lats,Biceps,Shoulders
name: Assisted Pull-Ups
description:
  If using a superband, put one knee in the loop, otherwise step on the assistance lever.  Pull your chest up to the bar and lower back under control.  Try to keep your body in a straight line


created_at: 2023-07-25 15:31:17.231949
updated_at: 2023-07-25 15:31:17.231956
movement_patterns: Upper Pull
equipment_required: Bench
muscle_groups: Triceps
name: Dips with Hip Extension
description:
  Perform a tricep dip on a bench, at the top of the movement when you've completed a dip, thrust your hips forward


created_at: 2023-07-25 15:31:17.232712
updated_at: 2023-07-25 15:31:17.232719
joints_used: ankle,hip,knee,shoulder,lumbar spine
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell,Plates
muscle_groups: glutes,hamstrings,lower back,core
name: Deficit Barbell Deadlift
description:
  While standing on a plate, grab the bar with your feet hip width, knees bent, and back flat. Pull the bar up to a standing position 


created_at: 2023-07-25 15:31:17.233433
updated_at: 2023-07-25 15:31:17.233440
side: left_arm
joints_used: hip,wrist,elbow,lumbar spine,knee,lumbar spine
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings
synonyms: one-arm kettlebell swing,single arm kettlebell swing,single-arm kettlebell swing
name: One Arm Kettlebell Swings
description:
  With the kettlebell in your right hand and a flat back, hike the kettlebell back just above your knees.  Snap your hips and stand up tall to get the kettlebell to float to chest height.  Let the bell swing back down and continue this rhythmic motion.  Make sure to keep your abs engaged and let the hips do the work.


created_at: 2023-07-25 15:31:17.234167
updated_at: 2023-07-25 15:31:17.234174
joints_used: shoulder,elbow,wrist,knee,ankle,hip
movement_patterns: plyometric
equipment_required: Medicine Ball
muscle_groups: lats,quads,glutes,core
name: Med Ball Slam to Vertical Jump
description:
  Reach the ball fully overhead, extending your arms and pressing up to the balls of your feet. Slam the ball into the ground, by lowering into a squat position and driving your arms down towards the floor. Power up into a jump, sending your arms overhead. Land in a squat position. 


created_at: 2023-07-25 15:31:17.234895
updated_at: 2023-07-25 15:31:17.234902
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper push
equipment_required: Resistance Band
muscle_groups: deltoids,rotator cuff,upper back
name: Resistance Band 90-90 External Rotation to Overhead Press
description:
  Stand with your toes pointed straight ahead and your elbows at a 90-degree angle. Start with your hands directly in front of your elbows and then rotate your hands to be positioned directly above your elbows. Then press your arms into a straight overhead position. Reverse the movement back to the starting position. 


created_at: 2023-07-25 15:31:17.235910
updated_at: 2023-07-25 15:31:17.235924
joints_used: ankle,knee,hip,shoulder,elbow,wrist
movement_patterns: core,lower push,arms
equipment_required: Battle Ropes
muscle_groups: core,chest,quads,chest
name: Battle Ropes Burpee Slam
description:
  Perform a burpee by hitting your chest on the ground and jumping back to an athletic stance. While you stand up, grab the ropes and extend arms overhead, then slam the rope down violently


created_at: 2023-07-25 15:31:17.237554
updated_at: 2023-07-25 15:31:17.237562
side: left_arm
joints_used: ankle,lumbar spine,elbow,hip,knee,wrist
movement_patterns: core,core - anti-lateral flexion,core - carry
equipment_required: Dumbbell
muscle_groups: obliques,core,forearms
synonyms: Single Arm Dumbbell Suitcase Carry
name: Single-Arm Dumbbell Suitcase Carry
description:
  Hold the dumbbell in your left hand.. Stay tall and keep your core tight,, as you walk forward.. Be careful not to lean to the side as you walk..


created_at: 2023-07-25 15:31:17.238306
updated_at: 2023-07-25 15:31:17.238313
side: right_leg
joints_used: hip,shoulder,knee
movement_patterns: yoga,mobility,mobility - static
muscle_groups: hip abductors,lats
name: Modified Pigeon Pose with Single-Arm Reach
description:
  Start in a downward facing dog position. Bend your left knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The left shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion. Release your right knee to your mat. Your right leg should be flat on the floor and your hips should be squared to the front of your mat. Place your left hand on the floor in front of your left shin. Extend your left arm overhead. 


created_at: 2023-07-25 15:31:17.239551
updated_at: 2023-07-25 15:31:17.239558
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell,Kettlebell
muscle_groups: glutes,quads
name: Isometric Goblet Squat
description:
  Start with your feet just outside hip width,, holding a kettlebell with both hands into your chest.. Sit your hips down and back into the bottom of a squat.. Keep your spine tall as you hold this position..


created_at: 2023-07-25 15:31:17.240295
updated_at: 2023-07-25 15:31:17.240302
side: right_arm
joints_used: ankle,lumbar spine,elbow,hip,knee,wrist
movement_patterns: core,core - anti-lateral flexion,core - carry
equipment_required: Dumbbell
muscle_groups: obliques,abs,forearms
synonyms: Single Arm Dumbbell Suitcase Carry
name: Single-Arm Dumbbell Suitcase Carry
description:
  Hold the dumbbell in your right hand.. Stay tall and keep your core tight,, as you walk forward.. Be careful not to lean to the side as you walk..


created_at: 2023-07-25 15:31:17.241751
updated_at: 2023-07-25 15:31:17.241758
joints_used: hip,ankle,knee
movement_patterns: lower push
muscle_groups: glutes,hip abductors
name: Frog Pump
description:
  Lay flat on your back and place the bottoms of your feet together with knees bent to 90 degrees. From here press the sides of your feet into the ground and lift your hips up. Slowly return to the ground 


created_at: 2023-07-25 15:31:17.242513
updated_at: 2023-07-25 15:31:17.242520
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: balance,lower pull
equipment_required: Miniband
muscle_groups: glutes,hip abductors
name: Standing Miniband 3-Position Tap
description:
  Standing with a mini band above your knees, get into an athletic stance with a slight squat. Then you will tap your left foot to the 11 o'clock position then return to the start, then 9 o'clock, then return to the start, and then 6 o'clock position and return to the start. 


created_at: 2023-07-25 15:31:17.243251
updated_at: 2023-07-25 15:31:17.243258
movement_patterns: Core
equipment_required: Suspension Trainer
muscle_groups: Abs,Shoulders
name: Suspension Superman
description:
  Kneel on the ground. Hold the handles with your palms facing away from your body. Allow your body to fall forward while keeping your arms straight.


created_at: 2023-07-25 15:31:17.243981
updated_at: 2023-07-25 15:31:17.243988
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - 2 Feet In Each
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in a 2 feet in each rung pattern


created_at: 2023-07-25 15:31:17.244710
updated_at: 2023-07-25 15:31:17.244716
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: lower push,lower push - squat,plyometric
equipment_required: Medicine Ball
muscle_groups: quads,glutes,deltoids
synonyms: Wall balls
name: Med Ball Squat to Throw
description:
  Start with the ball at your chest.. Keep your chest up,, as you squat down.. Drive your feet into the ground to stand up and explosively throw the ball overhead.. Catch the ball and repeat..


created_at: 2023-07-25 15:31:17.245451
updated_at: 2023-07-25 15:31:17.245458
side: left_leg
joints_used: ankle,hip,knee,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: glutes,quads
name: Dumbbell Split Squats
description:
  Start by kneeling with your right knee down, directly under your hip,, and your left shin vertical.. Stay tall as you stand straight up.. Lower until just before your knee touches,, then stand back up..


created_at: 2023-07-25 15:31:17.246193
updated_at: 2023-07-25 15:31:17.246200
side: right_leg
joints_used: ankle,hip,knee,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: glutes,quads
name: Dumbbell Split Squats
description:
  Start by kneeling with your left knee down, directly under your hip,, and your right shin vertical.. Stay tall as you stand straight up.. Lower until just before your knee touches,, then stand back up..


created_at: 2023-07-25 15:31:17.246918
updated_at: 2023-07-25 15:31:17.246925
side: right_leg
joints_used: ankle,knee,hip
movement_patterns: lower push,lower push - lunge
equipment_required: Resistance Band,Box
muscle_groups: glutes,quads
name: Resistance Band Rear Foot Elevated Split Squat
description:
  Stand with your right foot on an elevated surface and your left foot flat on the ground. Position the band securely underneath your left foot and around your shoulders. Bend at your knees and lower towards the floor, keeping an upright torso. Press out of the bottom position and return to standing. Focus on keeping stable knees throughout the movement.  


created_at: 2023-07-25 15:31:17.247657
updated_at: 2023-07-25 15:31:17.247664
joints_used: shoulder,elbow,wrist,hip,knee,ankle
movement_patterns: lower pull,lower pull - hip hinge,upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: hamstrings,lats,lower back,glutes
name: Dumbbell Romanian Deadlift to Row
description:
  Holding a dumbbell in each hand, hinge at your hips, continue until your back is nearly parallel to the ground. Hold this position and perform a row with both bells. Once arms are extended, extend hips and return to standing position. 


created_at: 2023-07-25 15:31:17.248448
updated_at: 2023-07-25 15:31:17.248455
side: left_leg
joints_used: ankle,lumbar spine,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: glutes,hamstrings
synonyms: Single Leg RDL
name: Dumbbell Single-Leg Deadlift
description:
  Holding the dumbbell in the same hand as the leg that is off the ground, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a standing position.


created_at: 2023-07-25 15:31:17.249202
updated_at: 2023-07-25 15:31:17.249209
joints_used: ankle,elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Foam Roll
muscle_groups: chest,triceps
synonyms: Modified Foam Roll Pushups
name: Modified Foam Roll Push-Ups
description:
  Place the foam roll under your legs and perform a pushup with your elbows tucked in and core tight. To make it easier, place the foam roll above the knees for more assistance.


created_at: 2023-07-25 15:31:17.250695
updated_at: 2023-07-25 15:31:17.250702
side: left_side
joints_used: elbow,shoulder,wrist,thoracic spine,knee,hip
movement_patterns: core,core - rotational
equipment_required: Medicine Ball
muscle_groups: core,obliques
name: Kneeling Med Ball Lifts
description:
  Kneel down with your right foot laces down on the floor and your left foot laces up, sole down. Hold the med ball out with your arms extended. Lift the med ball from your right hip across your body diagonally


created_at: 2023-07-25 15:31:17.251440
updated_at: 2023-07-25 15:31:17.251447
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: quads,glutes,hip flexor
name: Step-Up Knee Drives
description:
  Standing in front of a box,, step up with one foot,, with your weight in your front leg,, drive the box through the ground,, simultaneously sweep the back leg up to reach the hip lock position on the push leg,, bring your toes up and knee up on the drive leg,, reverse the movement and repeat with the opposite leg.


created_at: 2023-07-25 15:31:17.253644
updated_at: 2023-07-25 15:31:17.253650
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,triceps
name: Single-Arm Dumbbell Incline Bench Press
description:
  Grab one dumbbell and lay on an incline bench.  With your palm forward press the dumbbell straight up.  Lower under control just before it touches your shoulder and punch up.


created_at: 2023-07-25 15:31:17.255880
updated_at: 2023-07-25 15:31:17.255886
movement_patterns: Core
equipment_required: Yoga Mat
muscle_groups: Abs
name: Straight Leg Bicycles
description:
  Start with your hands behind your head, fingers interlocked and legs straight up, bottoms of your feet points towards the ceiling. Slowly lower one leg and turn to the opposite side, repeat with the opposite leg


created_at: 2023-07-25 15:31:17.258144
updated_at: 2023-07-25 15:31:17.258152
joints_used: elbow,wrist,shoulder
movement_patterns: machine,upper push - horizontal,upper push
equipment_required: Seated Chest Press Machine
muscle_groups: chest
name: Seated Chest Press
description:
  Sit with your back pressed firmly in to the back rest. The handles should be mid-chest high. Press the handles away and lower back with control.


created_at: 2023-07-25 15:31:17.258948
updated_at: 2023-07-25 15:31:17.258956
joints_used: wrist,elbow,shoulder
movement_patterns: arms
equipment_required: Cable Resistance Machine,Tricep Rope
muscle_groups: triceps
name: Cable Tricep Pushdown with Rope
description:
  Establish a firm grip on the rope and extend your elbows using your triceps until elbows are locked out and hands are by your side. Slowly bend the elbow and return to starting position. 


created_at: 2023-07-25 15:31:17.260412
updated_at: 2023-07-25 15:31:17.260419
side: left_leg
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell,Bench
muscle_groups: deltoids
name: Seated Back Supported Single-Arm Dumbbell Overhead Press
description:
  Sit with your back against the bench and a dumbbell in your left hand, resting  in front of your shoulder. Press it above your head, rotating your hand so you finish with fingers face forward and your bicep is next to your ear. Lower with control to repeat.


created_at: 2023-07-25 15:31:17.261922
updated_at: 2023-07-25 15:31:17.261929
joints_used: wrist,elbow,shoulder
movement_patterns: machine,upper push - vertical,upper push
equipment_required: Seated Shoulder Press Machine
muscle_groups: deltoids
name: Seated Shoulder Press
description:
  Sit with your back pressed firmly in to the back rest. The handles should be shoulder height. Press the handles up while maintaining good posture. Lower back with control.


created_at: 2023-07-25 15:31:17.262675
updated_at: 2023-07-25 15:31:17.262682
joints_used: knee
movement_patterns: machine,lower pull
equipment_required: Leg Curl Seated Machine
muscle_groups: hamstrings
name: Seated Leg Curl
description:
  Sit with your legs straight. Your calves should rest on the roller pad just above your ankles. Grasp the support handles and drive your feet towards your glutes. Raise back up with control.


created_at: 2023-07-25 15:31:17.264145
updated_at: 2023-07-25 15:31:17.264152
joints_used: ankle
movement_patterns: machine,lower push
equipment_required: Seated Calf Raise Machine
muscle_groups: calves
name: Seated Calf Raise
description:
  Place the ball of your feet on the feet plate provided, your knees should be a tight fit under the knee pad. Push your feet in to the plate and extend your ankles. Lower with control.


created_at: 2023-07-25 15:31:17.264875
updated_at: 2023-07-25 15:31:17.264882
side: left_side
joints_used: ankle,thoracic spine,hip,shoulder,wrist,knee
movement_patterns: core
equipment_required: Dumbbell
muscle_groups: rotator cuff,glutes,core
name: Turkish Sit-Up
description:
  Lie on your back with your left knee bent and right leg straight. Hold the kettlebell in your left hand above your chest. Press your right forearm down as you sit up and reach the weight to the sky.


created_at: 2023-07-25 15:31:17.265791
updated_at: 2023-07-25 15:31:17.265802
joints_used: hip,knee,ankle,shoulder,thoracic spine,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Kettlebell
muscle_groups: quads,glutes,core
name: Kettlebell Goblet Squats
description:
  Grab the kettlebell by the horns and snap it up to your chest.  Wear it like a superman logo and drop into a squat with hips back and chest up.  Drive up to standing


created_at: 2023-07-25 15:31:17.266901
updated_at: 2023-07-25 15:31:17.266914
side: left_arm
joints_used: elbow,wrist,shoulder
movement_patterns: machine,upper pull - horizonal,upper pull
equipment_required: Chest Supported Row Machine
muscle_groups: lats,middle back,upper back
name: Single-Arm Chest Supported Row
description:
  Sit down on the bench, place your feet on the foot plates, resting your chest on the upright pad. Grasp the left handle and pull towards you, focusing on good posture. Return back with control.


created_at: 2023-07-25 15:31:17.267738
updated_at: 2023-07-25 15:31:17.267746
side: left_leg
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back
synonyms: Barbell Single-Leg Good Morning,Split stance good morning
name: Barbell Russian Good Morning
description:
  Stand tall on your left leg with the bar across your back.. Keeping a slight bend in your left knee, reach your hip back,, and extend your right leg behind you.. Think about pulling yourself forward,, to finish tall with your right knee up and toe up..


created_at: 2023-07-25 15:31:17.269320
updated_at: 2023-07-25 15:31:17.269327
joints_used: shoulder
movement_patterns: machine,upper pull
equipment_required: Pec Deck / Reverse Fly Machine
muscle_groups: upper back
name: Reverse Fly
description:
  Sit with your chest firmly against the pad with the handles mid chest high. Grasp the handles with palms facing each other. Pull your hands apart, squeezing your shoulder blades together, maintaining good posture and a soft bend in the elbow. Control your arms back to the start position.


created_at: 2023-07-25 15:31:17.270801
updated_at: 2023-07-25 15:31:17.270808
joints_used: hip,shoulder,lumbar spine,thoracic spine
movement_patterns: core,core - anti-extension
equipment_required: Barbell
muscle_groups: core
name: Barbell Roll Out
description:
  Grip the bar at shoulder width and slowly roll the bar away from you, while keeping your core braced and back flat. Once fully extended, use your core, lats and hips to roll the bar back towards you. 


created_at: 2023-07-25 15:31:17.272300
updated_at: 2023-07-25 15:31:17.272307
side: left_arm
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: core,core - carry
equipment_required: Dumbbell
muscle_groups: deltoids,obliques
synonyms: Single Arm Dumbbell Overhead Carry
name: Single-Arm Dumbbell Overhead Carry
description:
  Start by pressing a dumbbell overhead with your left arm.. Stay tall as you walk forward,, keeping your arm fully extended over head.. Be careful not to lean to the side as you walk..


created_at: 2023-07-25 15:31:17.273038
updated_at: 2023-07-25 15:31:17.273045
joints_used: elbow,wrist,shoulder,ankle,knee,hip
movement_patterns: plyometric
equipment_required: Wall
muscle_groups: hip flexor,glutes
name: 2-Step Wall March
description:
  Keeping a tall posture, lean forward with both arms straight ahead, palms on the wall. 
  While pushing your toes back through the floor, drive one knee up towards your ribs
  Push the leg that is up back into the ground and drive the opposite knee up. Then quickly repeat the movement on the opposite leg
    


created_at: 2023-07-25 15:31:17.277198
updated_at: 2023-07-25 15:31:17.277208
joints_used: shoulder,wrist
movement_patterns: upper pull
equipment_required: Barbell,Plates
muscle_groups: traps,upper back
name: Barbell Shrug
description:
  Squeeze your shoulders up and back while keeping the bar close to your body. Lower the bar with control to resting position. 


created_at: 2023-07-25 15:31:17.278855
updated_at: 2023-07-25 15:31:17.278862
side: left_leg
joints_used: ankle,hip,knee,wrist
movement_patterns: lower pull - hip hinge,lower pull
equipment_required: Barbell,Plates
muscle_groups: hamstrings,glutes
name: Barbell Staggered Romanian Deadlift
description:
  Start in staggered stance so your left leg is forward. Keep the majority of your weight on your left leg. Hinge your hips back and let the bar slide down your leg while keeping perfect posture. Return to starting position by driving hips forward. 


created_at: 2023-07-25 15:31:17.280359
updated_at: 2023-07-25 15:31:17.280366
joints_used: shoulder,elbow,wrist,hip,knee,ankle
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: upper back,traps
name: Barbell Snatch Grip High Pull
description:
  In a wide snatch grip, hinge from the hips until the bar is just above the knee. Explosively extend knees hips and ankle while keeping the bar close to the body. As the bar passes your hips, begin to shrug the bar vertically towards your chest. As the bar loses energy, lower to the starting position 


created_at: 2023-07-25 15:31:17.281107
updated_at: 2023-07-25 15:31:17.281114
joints_used: shoulder,elbow,wrist,hip,ankle,knee
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell,Plates
muscle_groups: deltoids,upper back
name: Barbell Split Jerk
description:
  In a front rack position, slightly bend the knees to drop your hips, then explosively drive up with knees hips and ankle into the bar. As the bar leaves your shoulders, punch up and lock out the elbows while driving into a split high lunge stance in one motion 


created_at: 2023-07-25 15:31:17.283470
updated_at: 2023-07-25 15:31:17.283479
side: left_arm
joints_used: elbow,wrist,shoulder
movement_patterns: machine,upper pull - vertical,upper pull
equipment_required: Lat Pull Down Machine
muscle_groups: lats,upper back
name: Single-Arm Plate Lat Pull Down
description:
  Sit down so your shins are close to vertical and thighs are firmly pressed in to the pad. Grasp the left handle and pull it down until the handle is just above shoulder height, maintaining good posture. 


created_at: 2023-07-25 15:31:17.286591
updated_at: 2023-07-25 15:31:17.286598
side: left_arm
joints_used: wrist,elbow,shoulder,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Barbell
muscle_groups: lats,middle back
name: Single-Arm Landmine Row
description:
  With a flat back in a bent over position, hold near the end of a barbell with your left hand.  Pull the barbell towards your torso while keeping you shoulder in a good position.  With control, return to the starting position.


created_at: 2023-07-25 15:31:17.288047
updated_at: 2023-07-25 15:31:17.288054
joints_used: shoulder,ankle,wrist,elbow,knee
movement_patterns: core,arms
equipment_required: Battle Ropes
muscle_groups: core,deltoids,biceps,triceps,deltoids
name: Battle Ropes Alternating Arm Wave
description:
  In an athletic stance with core braced, violently raise and slam one arm at a time. Try to move the entire rope on each slam. 


created_at: 2023-07-25 15:31:17.288775
updated_at: 2023-07-25 15:31:17.288782
joints_used: ankle,hip,knee,elbow,wrist
movement_patterns: core,core - rotational
muscle_groups: core
name: Break Dancer
description:
  Starting in a bear position, bring one leg off the ground and kick through under your body and touch that foot with the opposite hand. Return to starting bear position and repeat on the other side with the opposite foot and hand 


created_at: 2023-07-25 15:31:17.289501
updated_at: 2023-07-25 15:31:17.289507
side: left_arm
joints_used: wrist,elbow,shoulder,lumbar spine
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: triceps
name: Bent Over Single-Arm Dumbbell Tricep Kickback
description:
  While keeping a flat back in a bent over position, extend your left elbow behind you with your tricep. Slowly lower the weight back to starting position 


created_at: 2023-07-25 15:31:17.291056
updated_at: 2023-07-25 15:31:17.291064
side: right_arm
joints_used: elbow,wrist,shoulder
movement_patterns: machine,upper push,upper push - horizontal
equipment_required: Seated Chest Press Machine
muscle_groups: chest
name: Single-Arm Seated Chest Press
description:
  Sit with your back pressed firmly in to the back rest. Grasp the handle with your left hand, it should be mid-chest high. Press the handle away and bring back with control.


created_at: 2023-07-25 15:31:17.291881
updated_at: 2023-07-25 15:31:17.291888
side: right_arm
joints_used: wrist,elbow,shoulder,lumbar spine
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: triceps
name: Bent Over Single-Arm Dumbbell Tricep Kickback
description:
  While keeping a flat back in a bent over position, extend your right elbow behind you with your tricep. Slowly lower the weight back to starting position.


created_at: 2023-07-25 15:31:17.292610
updated_at: 2023-07-25 15:31:17.292616
side: left_arm
joints_used: ankle,wrist,elbow,hip,knee
movement_patterns: lower pull,lower pull - hip hinge,upper pull - horizonal,upper pull
equipment_required: Resistance Band
muscle_groups: glutes,hamstrings,lats
synonyms: Cable Single Arm Reach and Row
name: Cable Single-Arm Reach and Row
description:
  Start on your right leg,, with the handle in your left hand.. Hinge your right hip back,, and reach forward with your left arm.. Pull your left elbow back,, and squeeze your right glute to finish tall..


created_at: 2023-07-25 15:31:17.293342
updated_at: 2023-07-25 15:31:17.293349
joints_used: shoulder,elbow,wrist,knee
movement_patterns: core,arms
equipment_required: Battle Ropes
muscle_groups: core,deltoids,biceps,triceps,rotator cuff
name: Battle Ropes Double Dutch
description:
  In an athletic stance with core braced, criss cross the ropes in a horizontal motion, changing which hand is on top each rep. Try to make the entire rope move.


created_at: 2023-07-25 15:31:17.294087
updated_at: 2023-07-25 15:31:17.294094
joints_used: shoulder
movement_patterns: mobility - static,mobility
muscle_groups: chest
name: Supine Pec Stretch - T
description:
  Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor. Reach arms out to the side with palms up, forming a T shape. Gently try to bring the backs of your hands closer to the floor as you feel an increased stretch through your chest. 


created_at: 2023-07-25 15:31:17.294835
updated_at: 2023-07-25 15:31:17.294841
side: left_arm
joints_used: shoulder,wrist,elbow
movement_patterns: machine,upper push - vertical,upper push
equipment_required: Seated Shoulder Press Machine
muscle_groups: deltoids
name: Single-Arm Seated Shoulder Press
description:
  Sit with your back pressed firmly in to the back rest. The handles should be shoulder height. Press the left handle up while maintaining good posture. Lower back with control.


created_at: 2023-07-25 15:31:17.295567
updated_at: 2023-07-25 15:31:17.295574
side: left_side
joints_used: ankle,knee,hip,shoulder,elbow
movement_patterns: core,core - anti-lateral flexion
equipment_required: Bench
muscle_groups: core,hip adductors,abs
name: Copenhagen Plank
description:
  Place left leg on the box or bench, then raise your hips up into a side plank position on the right elbow while keeping the left right off the ground. Maintain a tight core.


created_at: 2023-07-25 15:31:17.297778
updated_at: 2023-07-25 15:31:17.297784
side: right_leg
joints_used: ankle,knee,hip,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: hamstrings,glutes
name: Landmine Single-Leg Deadlift
description:
  Hold the end of the barbell in your right hand while standing on your left foot with your right foot in the air. Hinge forward at the hips so your chest lowers towards the ground and your right leg rises until your torso is parallel to the ground, snap back to a standing position.


created_at: 2023-07-25 15:31:17.298513
updated_at: 2023-07-25 15:31:17.298520
joints_used: hip,knee,shoulder,elbow
movement_patterns: core
muscle_groups: core,hip flexor
name: Hanging Runners
description:
  Grab onto the handles and hold yourself at the top. Make sure your feet are off the ground. Slowly bring your left knee up towards your chest. Once you lower that leg back down, slowly bring your right leg up towards your chest.


created_at: 2023-07-25 15:31:17.299262
updated_at: 2023-07-25 15:31:17.299270
movement_patterns: Lower Push
equipment_required: Box,Dumbbell
muscle_groups: Quads,Glutes
name: Dumbbell Step-Ups - Alternating
description:
  Drive your foot into the box or bench until you reach a full standing position.  Sink your hips back and lower under control to the start


created_at: 2023-07-25 15:31:17.300217
updated_at: 2023-07-25 15:31:17.300228
joints_used: ankle,hip,shoulder,elbow,wrist
movement_patterns: plyometric,upper push,upper push - horizontal
equipment_required: Medicine Ball,Wall
muscle_groups: chest,triceps
name: Alternating Step-Through Med Ball Chest Pass
description:
  Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Step forward with one leg as you pass the ball directly from your chest to the wall. Catch the ball off the wall as you return to the starting position. Repeat with the opposite leg stepping forward.


created_at: 2023-07-25 15:31:17.301049
updated_at: 2023-07-25 15:31:17.301057
joints_used: knee,hip,shoulder,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: hamstrings,lower back,glutes
name: Barbell Snatch Grip Romanian Deadlift
description:
  In a wide snatch grip, hinge from the hips and slightly bend the knees. Hinge as far as you can while keeping the back flat and tension in the hamstrings, then return to starting position


created_at: 2023-07-25 15:31:17.301820
updated_at: 2023-07-25 15:31:17.301830
joints_used: elbow,shoulder,wrist,ankle,knee,hip
movement_patterns: lower push - squat,upper push - vertical
equipment_required: Kettlebell
muscle_groups: quads,glutes,deltoids
name: 2 Kettlebell Thruster
description:
  Stand with feet in a shoulder width stance and kettlebells in the front rack position. 
  Squat straight down under control, then drive your feet into the ground to stand back up as you press the kettlebells overhead.
  Lower the kettlebells back to the starting position


created_at: 2023-07-25 15:31:17.302584
updated_at: 2023-07-25 15:31:17.302591
joints_used: ankle,hip,knee,wrist,shoulder,elbow
movement_patterns: yoga
muscle_groups: chest,lower back,hamstrings,calves
name: Chaturanga
description:
  Exhale to lower towards the floor. Inhale to press through the arms, lift the chest from the floor and tighten the legs. Exhale to press back, sending the hips upward into downward facing dog.


created_at: 2023-07-25 15:31:17.304072
updated_at: 2023-07-25 15:31:17.304080
joints_used: wrist,elbow
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: biceps
name: Cross-body Dumbbell Hammer Curl
description:
  Start with palms facing each other and the dumbbells at your side. Bend one elbow and curl the dumbbell up, while keeping the palm close to the body. Slowly return to starting position and repeat on the other side.  


created_at: 2023-07-25 15:31:17.305586
updated_at: 2023-07-25 15:31:17.305593
joints_used: elbow,wrist,shoulder
movement_patterns: arms,core,core - anti-extension
equipment_required: Bench
muscle_groups: triceps,core
name: Bodyweight Tricep Extension
description:
  With hands firmly on a bench or box, slowly bend your elbows and lower your torso. Once your forehead is almost touching, drive yourself back to the starting position with arms extended 


created_at: 2023-07-25 15:31:17.308644
updated_at: 2023-07-25 15:31:17.308653
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: machine,lower push,lower push - squat
equipment_required: Horizontal Leg Press Machine
muscle_groups: quads
name: Single-Leg Horizontal Leg Press
description:
  Sit so your back is resting on the pad. Place your left foot on the plate. Brace your core and bend at the knee and hip, brining your left knee in towards your chest. Push your foot hard in to the plate to straighten your leg again, avoid full lockout.


created_at: 2023-07-25 15:31:17.309382
updated_at: 2023-07-25 15:31:17.309390
side: left_leg
joints_used: ankle,knee,hip
movement_patterns: mobility - static,mobility
equipment_required: Bench
muscle_groups: quads,hip flexor
name: Couch Stretch
description:
  In a tall half kneeling position, place your left foot on a bench or box behind you. Squeeze left glute and keep back flat as your hips slide forward and engage a stretch in the front of the hip and thigh. 


created_at: 2023-07-25 15:31:17.313083
updated_at: 2023-07-25 15:31:17.313090
side: left_arm
joints_used: wrist,ankle,elbow,knee,hip,shoulder
movement_patterns: core,core - carry,core - anti-lateral flexion
equipment_required: Kettlebell
muscle_groups: abs,obliques,core,traps,forearms
name: Kettlebell Suitcase Carry
description:
  Hold the Kettlebell in your left hand. Stay tall and keep your core tight as you walk forward. Be careful not to lean to the side as you walk


created_at: 2023-07-25 15:31:17.313817
updated_at: 2023-07-25 15:31:17.313824
side: right_arm
joints_used: hip,wrist,elbow,lumbar spine,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings
synonyms: one-arm kettlebell swing,single arm kettlebell swing,single-arm kettlebell swing
name: One Arm Kettlebell Swings
description:
  With the kettlebell in your right hand and a flat back, hike the kettlebell back just above your knees.  Snap your hips forward and stand up tall to get the kettlebell to float to chest height.  Let the bell swing back down and continue this rhythmic motion.


created_at: 2023-07-25 15:31:17.315293
updated_at: 2023-07-25 15:31:17.315300
joints_used: hip,ankle,knee
movement_patterns: lower pull,core
equipment_required: Dumbbell,Bench
muscle_groups: glutes
name: Dumbbell Glute Bridge
description:
  Laying flat on your back with knees bent and a dumbbell on your hips, press into your heels and lift your hips and low back off the ground. Slowly return to ground. 


created_at: 2023-07-25 15:31:17.316086
updated_at: 2023-07-25 15:31:17.316099
joints_used: knee
movement_patterns: machine,lower pull
equipment_required: Leg Curl Prone Machine
muscle_groups: hamstrings
name: Prone Leg Curl
description:
  Lie face down with your legs straight. The roller pad should rest just above the heels. Grasp the support handles and drive your feet towards your glutes. Lower with control.


created_at: 2023-07-25 15:31:17.317008
updated_at: 2023-07-25 15:31:17.317018
joints_used: ankle,knee,hip,shoulder,elbow,wrist
movement_patterns: upper pull,upper push,upper push - vertical,lower push
equipment_required: Dumbbell
muscle_groups: lats,deltoids,glutes,traps
name: Dumbbell High Plank Row to Power Clean and Push Press
description:
  Holding a dumbbell in each hand in a high plank position, row each bell one at a time, then jump feet forward and perform a power clean by explosively extending the hip knee and ankle to bring dumbbells up to a rack position. From the rack position, bend the knees to slightly drop hips, then explosively drive the bells up overhead. 


created_at: 2023-07-25 15:31:17.317840
updated_at: 2023-07-25 15:31:17.317848
joints_used: shoulder,hip
movement_patterns: core,core - anti-extension
muscle_groups: core,hip flexor
name: Hollow Hold with Bent Legs
description:
  Lie flat on your back with knees up at 90 degrees, contract the abs by pulling the belly button towards the floor. Start with your arms above your head, your head should be raised along with the shoulders. Move your arms to your body and then back up again.


created_at: 2023-07-25 15:31:17.318604
updated_at: 2023-07-25 15:31:17.318612
side: right_leg
joints_used: ankle,knee,hip,elbow,wrist,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Dumbbell Goblet Split Squats
description:
  Holding a dumbbell in a goblet grip, step your left leg forward into a lunge stance.  While maintaining good posture, drop your right knee down until it almost touches the ground, then Drive up to the starting position.


created_at: 2023-07-25 15:31:17.319362
updated_at: 2023-07-25 15:31:17.319370
side: left_leg
joints_used: ankle,knee,hip,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box
muscle_groups: quads,glutes
name: Dumbbell Goblet Lateral Step-Up
description:
  Holding a dumbbell in a goblet grip, place your left foot on a box on your left side. Shift weight into your left leg and stand up tall on the box. Slowly lower your right foot back to the ground. 


created_at: 2023-07-25 15:31:17.320107
updated_at: 2023-07-25 15:31:17.320114
side: left_leg
joints_used: ankle,knee,hip,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Resistance Band,Box
muscle_groups: glutes,quads
name: Resistance Band-Held Rear Foot Elevated Split Squat
description:
  Rest your right foot onto a box or bench, holding the end of a resistance band in each hand, and your left foot standing on the band. Lower down under control until your right knee is about to touch the ground. Push your left foot into the ground to stand back up


created_at: 2023-07-25 15:31:17.320840
updated_at: 2023-07-25 15:31:17.320847
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: machine,lower push - squat,lower push
equipment_required: Leg Press Machine
muscle_groups: glutes,quads
name: Single-Leg Leg Press
description:
  Sit in the machine so your back and head are resting on the pad. Place your left foot on the plate. Brace your core and bend at the knee and hip, lowering your left knee towards your chest. Push your foot hard in to the plate to straighten your leg again, avoid full lockout.


created_at: 2023-07-25 15:31:17.321574
updated_at: 2023-07-25 15:31:17.321581
side: right_leg
joints_used: ankle,knee,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box
muscle_groups: quads,glutes
name: Dumbbell Goblet Lateral Step-Up
description:
  Holding a dumbbell in a goblet grip, place your right foot on a box on your right side. Shift weight into your right leg and stand up tall on the box. Slowly lower your left foot back to the ground. 


created_at: 2023-07-25 15:31:17.322303
updated_at: 2023-07-25 15:31:17.322311
side: right_leg
joints_used: knee
movement_patterns: machine,lower push
equipment_required: Leg Extension Machine
muscle_groups: quads
name: Single-Leg Leg Extension
description:
  Sit on the machine so your knees are at 90 degrees and the pad is at the top part of of your shins. Grasp the handles and extend your left knee until your leg is straight. Lower with control.


created_at: 2023-07-25 15:31:17.323043
updated_at: 2023-07-25 15:31:17.323050
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull
equipment_required: Dumbbell
muscle_groups: rotator cuff,upper back,middle back
name: Dumbbell YTW
description:
  Lie face down with your arms overhead with light dumbbells in each hand and thumbs up. With arms in a Y shape, squeeze your shoulder blades to lift your arms off the ground. Return and repeat in a T and W shape. 


created_at: 2023-07-25 15:31:17.324565
updated_at: 2023-07-25 15:31:17.324573
joints_used: wrist,elbow,shoulder
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: forearms,biceps
name: Dumbbell Reverse Curl
description:
  Holding dumbbells with palms down, bend the elbow and curl the dumbbells while keeping palms down. Slowly return to starting position 


created_at: 2023-07-25 15:31:17.327149
updated_at: 2023-07-25 15:31:17.327156
side: left_arm
joints_used: ankle,shoulder,elbow,hip,knee,thoracic spine
movement_patterns: lower push,lower push - squat
equipment_required: Kettlebell
muscle_groups: glutes,quads
synonyms: Single Arm Offset Kettlebell Front Squat
name: Single-Arm Offset Kettlebell Front Squat
description:
  Start with your feet just outside of hip width,, and one kettlebell racked at your left shoulder.. Sit your hips down and back to squat.. Drive the ground away to stand back up..


created_at: 2023-07-25 15:31:17.327889
updated_at: 2023-07-25 15:31:17.327896
joints_used: shoulder,elbow
movement_patterns: mobility,mobility - dynamic
equipment_required: Foam Roll,Wall
muscle_groups: middle back,upper back
name: Foam Roller Wall Slide
description:
  Keep pressure on the foam roller as you slide your arms up and down the wall. Try to fully extend the arms overhead without shrugging your shoulders up. 


created_at: 2023-07-25 15:31:17.328618
updated_at: 2023-07-25 15:31:17.328625
side: right_leg
joints_used: ankle,hip,knee,wrist
movement_patterns: lower push,lower push - lunge,plyometric
equipment_required: Dumbbell
muscle_groups: quads,glutes,hamstrings
name: Dumbbell Split Jumps
description:
  With dumbbells in each hand, start in the bottom of a lunge with your left leg forward. Explosively jump up and land softly back in a lunge stance. 


created_at: 2023-07-25 15:31:17.330071
updated_at: 2023-07-25 15:31:17.330079
joints_used: shoulder,wrist,elbow
movement_patterns: upper pull,arms
equipment_required: Dumbbell
muscle_groups: traps
name: Dumbbell Shrug
description:
  With dumbbells at your side, squeeze your shoulders up and back. Lower the bells with control to resting position. 


created_at: 2023-07-25 15:31:17.330799
updated_at: 2023-07-25 15:31:17.330806
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - squat,upper push - vertical,upper push
equipment_required: Dumbbell
muscle_groups: glutes,quads,biceps,deltoids
name: Dumbbell Squat to Curl and Press
description:
  With dumbbells at your side, squat down and up, then curl the bells to shoulder height, then press overhead. Slowly lower the bells back to starting position 


created_at: 2023-07-25 15:31:17.333158
updated_at: 2023-07-25 15:31:17.333167
side: right_arm
joints_used: ankle,elbow,shoulder,wrist,hip
movement_patterns: upper pull,upper pull - vertical,core
equipment_required: Resistance Band
muscle_groups: upper back,lats,core
name: Front Plank Resistance Band Rows
description:
  While holding a low plank on your right elbow, grab a band with your left arm fully extended. Drive your left elbow down to your side to pull the band, while maintaining a perfect low plank, and slowly release into full extension 


created_at: 2023-07-25 15:31:17.333954
updated_at: 2023-07-25 15:31:17.333961
joints_used: ankle,hip,knee
movement_patterns: lower pull
equipment_required: Medicine Ball
muscle_groups: glutes,hip adductors
name: Glute Bridge with Med Ball Squeeze
description:
  With a med ball between your knees, perform a bridge movement. Constantly squeeze the ball with your knees. Lower back down to the ground.


created_at: 2023-07-25 15:31:17.334696
updated_at: 2023-07-25 15:31:17.334704
side: left_side
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: plyometric,core,core - rotational
equipment_required: Medicine Ball,Wall
muscle_groups: core,obliques
name: Half Kneeling Med Ball Rotational Throw
description:
  With a med ball, get in to a kneeling position. Keeping a slight bend in the elbow, rotate away from the wall and then throw the ball against the wall.


created_at: 2023-07-25 15:31:17.335429
updated_at: 2023-07-25 15:31:17.335436
side: left_leg
joints_used: knee
movement_patterns: machine,lower pull
equipment_required: Leg Curl Prone Machine
muscle_groups: hamstrings
name: Single-Leg Prone Leg Curl
description:
  Lie face down with your legs straight. The roller pad should rest just above your left heel, place your right foot on top of the pad. Grasp the support handles and drive your left foot towards your glute. Lower with control.


created_at: 2023-07-25 15:31:17.336907
updated_at: 2023-07-25 15:31:17.336914
joints_used: ankle,elbow,wrist,hip,ankle
movement_patterns: core,core - anti-rotation,core - anti-extension
equipment_required: Kettlebell
muscle_groups: core,obliques
name: High Plank Kettlebell Pull Through
description:
  In a high plank position, reach your right hand under your body and grab a kettlebell. Pull the kettlebell from the left side through to the right. Return to a high plank position and repeat with your left side.


created_at: 2023-07-25 15:31:17.337630
updated_at: 2023-07-25 15:31:17.337637
side: right_leg
joints_used: ankle,shoulder,hip,knee,elbow,wrist
movement_patterns: lower push - squat,lower push - lunge
equipment_required: Kettlebell
muscle_groups: quads,glutes
name: Front Foot Elevated Kettlebell Goblet Split Squat
description:
  Holding a kettlebell in a goblet grip, step your left leg onto a plate or low box in a lunge stance. While maintaining good posture, drop your right knee down just before it touches the ground.  Drive up to the starting position.


created_at: 2023-07-25 15:31:17.341450
updated_at: 2023-07-25 15:31:17.341459
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: core,core - anti-rotation,core - anti-extension
equipment_required: Kettlebell
muscle_groups: core,obliques
name: Isometric Bear Crawl Kettlebell Pull-Through
description:
  In a bear crawl position, reach your right hand under your body and grab a kettlebell. Pull the kettlebell from the left side through to the right. Return to the start position and repeat with your left side.


created_at: 2023-07-25 15:31:17.342216
updated_at: 2023-07-25 15:31:17.342222
joints_used: ankle,hip,thoracic spine,elbow,wrist,shoulder
movement_patterns: core,mobility - dynamic
muscle_groups: core,obliques
name: Isometric Bear Crawl Kick-Through to Bicycle
description:
  In a bear crawl position, place one hand on your head, bring your opposite knee up to touch your elbow. Return to a bear crawl again. Repeat for the other side.


created_at: 2023-07-25 15:31:17.342950
updated_at: 2023-07-25 15:31:17.342957
side: right_leg
joints_used: ankle,knee,wrist,elbow,hip,shoulder
movement_patterns: lower push,lower push - lunge,arms
equipment_required: Dumbbell
muscle_groups: quads,biceps,glutes
name: Isometric Split Squat Dumbbell Bicep Curl
description:
  With a dumbbell in each hand, lower in to the bottom of a split squat with your left leg forward and hold, In this position perform a bicep curl.


created_at: 2023-07-25 15:31:17.343688
updated_at: 2023-07-25 15:31:17.343695
joints_used: elbow,wrist,shoulder,lumbar spine,hip
movement_patterns: upper pull - horizonal,upper pull
equipment_required: Barbell,Plates
muscle_groups: lats,upper back,biceps
name: Supinated Barbell Row
description:
  Gripping the bar just outside your thighs with and underhand grip, set up in a bent over position with you back flat.  Row the barbell towards the bottom of your torso.  Slowly lower to the starting position.


created_at: 2023-07-25 15:31:17.344445
updated_at: 2023-07-25 15:31:17.344452
joints_used: lumbar spine,thoracic spine,cervical spine
movement_patterns: core
muscle_groups: core,abs
name: Crunch
description:
  Laying flat on your back with knees bent, engage your abs and lift your upper torso off the ground until most of your back is up. Slowly return the back to the ground. 


created_at: 2023-07-25 15:31:17.345195
updated_at: 2023-07-25 15:31:17.345202
joints_used: lumbar spine,thoracic spine,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Kettlebell
muscle_groups: lats,middle back,upper back
name: Kettlebell Gorilla Row
description:
  In a bent over position, grasp a kettlebell in each hand. Row one kettlebell up and down. Alternate each side.


created_at: 2023-07-25 15:31:17.345933
updated_at: 2023-07-25 15:31:17.345940
joints_used: ankle,elbow,hip,knee,shoulder
movement_patterns: core,core,upper pull - vertical,plyometric
equipment_required: Medicine Ball
muscle_groups: abs,core
name: Med Ball Slams
description:
  Reach a medicine ball to the ceiling.  With one powerful swoop, slam the ball down as you drop into an athletic stance.  Have your hands ready to catch the ball on its way back up.


created_at: 2023-07-25 15:31:17.347417
updated_at: 2023-07-25 15:31:17.347424
joints_used: ankle,knee,hip
movement_patterns: plyometric
muscle_groups: quads,glutes
name: Diagonal Bounds
description:
  In an athletic stance, jump as far as you can 45 degrees in front of you and control the landing. Reset and repeat on the other side 


created_at: 2023-07-25 15:31:17.348893
updated_at: 2023-07-25 15:31:17.348900
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest
name: Incline Dumbbell Chest Fly
description:
  With a dumbbell in each hand lay back on a slightly inclined bench. Start with your hands together. While keeping a soft bend at the elbow, lower your arms down to a T shape and then bring them back together.


created_at: 2023-07-25 15:31:17.349689
updated_at: 2023-07-25 15:31:17.349697
joints_used: hip,shoulder,lumbar spine
movement_patterns: core
equipment_required: Bench,Box
muscle_groups: core,glutes
name: Reverse Plank
description:
  Laying with your upper back on a bench and your feet on a box, press your upper back into the bench and your heels into the box to raise your hips up to hold your body in a straight line 


created_at: 2023-07-25 15:31:17.350463
updated_at: 2023-07-25 15:31:17.350470
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: core - rotational,plyometric
equipment_required: Medicine Ball
muscle_groups: core
name: Med Ball Rotational Slams
description:
  Reach a medicine ball to the ceiling.  With one powerful swoop, slam the ball down at your side as you drop into an athletic stance.  Have your hands ready to catch the ball on its way back up.  Reach back up and slam on the other side


created_at: 2023-07-25 15:31:17.351925
updated_at: 2023-07-25 15:31:17.351932
movement_patterns: Upper Push
muscle_groups: Chest,Middle Back
name: Push-Up Plus
description:
  Get down on all fours and place your hands on the floor so that they're in line with your shoulders. Lift your knees off the ground and make a straight line with your body. Lower your body until your chest nearly touches the floor. Pause, then push yourself back to the starting position as quickly as possible. Once your arms are straight again, push your chest toward the floor and squeeze your shoulder blades .


created_at: 2023-07-25 15:31:17.352658
updated_at: 2023-07-25 15:31:17.352665
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull
equipment_required: Resistance Band
muscle_groups: rotator cuff,upper back,deltoids
name: Resistance Band YTW
description:
  Standing tall with good posture and a handle in each hand, Lift your arms into a Y position and imagine squeezing a pencil between your shoulder blades.  Lower back down and then repeat in a T with arms out to the sides, and finally a W with bent arms.


created_at: 2023-07-25 15:31:17.353432
updated_at: 2023-07-25 15:31:17.353439
side: right_arm
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings,traps
name: Kettlebell Snatch
description:
  With a kettlebell in your left hand, hinge your hips back. Drive your feet in to the ground while explosively extending your hips, pulling the kettlebell up. As it passes head height, allow the kettlebell to rotate, punch through at the top. Drop back in to the hinge position as you let the kettlebell fall back down.


created_at: 2023-07-25 15:31:17.354159
updated_at: 2023-07-25 15:31:17.354166
joints_used: shoulder,elbow,wrist,hip
movement_patterns: upper push,upper pull - vertical
equipment_required: Kettlebell
muscle_groups: deltoids
name: Kettlebell Z Press
description:
  Sit on the ground, with your legs out in front of you and a kettlebell in each hand. Start with your hands in front of your shoulders, press them up above your head, finishing with your bicep next to your ear. Slowly lower them back down to shoulder height.


created_at: 2023-07-25 15:31:17.354886
updated_at: 2023-07-25 15:31:17.354892
side: left_leg
joints_used: knee
movement_patterns: machine,lower pull
equipment_required: Leg Curl Seated Machine
muscle_groups: hamstrings
name: Single-Leg Seated Leg Curl
description:
  Sit with your legs straight,,,, Your calf should rest on the roller pad just above your ankle. Grasp the support handles and drive your left foot towards your glutes. Raise back up with control.


created_at: 2023-07-25 15:31:17.355630
updated_at: 2023-07-25 15:31:17.355637
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Dumbbell Goblet Forward Lunges
description:
  Holding a dumbbell in a goblet grip, stay tall as you take a big step forward and drop down until just before your back knee touches. Push the ground away to return to starting position and switch legs to repeat.


created_at: 2023-07-25 15:31:17.356359
updated_at: 2023-07-25 15:31:17.356365
side: right_leg
joints_used: ankle
movement_patterns: machine,lower push
equipment_required: Seated Calf Raise Machine
muscle_groups: calves
name: Single-Leg Seated Calf Raise
description:
  Place the ball of your left foot on the foot plate provided, your knee should be a tight fit under the knee pad. Push your left foot in to the plate and extend your ankle. Lower with control.


created_at: 2023-07-25 15:31:17.357886
updated_at: 2023-07-25 15:31:17.357895
movement_patterns: Upper Push
equipment_required: Partner
muscle_groups: Chest,Shoulders
name: Partner Push-Up High Fives
description:
  Start with both partners facing each other in a pushup position. Make sure that each person is close enough to touch palms. Perform a push and high five with the right hand at the top. Switch hands on every push-up.


created_at: 2023-07-25 15:31:17.358655
updated_at: 2023-07-25 15:31:17.358663
side: right_leg
joints_used: knee
movement_patterns: machine,lower pull
equipment_required: Leg Curl Seated Machine
muscle_groups: hamstrings
name: Single-Leg Seated Leg Curl
description:
  Sit with your legs straight,,,, Your calf should rest on the roller pad just above your ankle. Grasp the support handles and drive your right foot towards your glutes. Raise back up with control.


created_at: 2023-07-25 15:31:17.359397
updated_at: 2023-07-25 15:31:17.359404
joints_used: ankle,knee,hip,shoulder,elbow,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Barbell
muscle_groups: quads,glutes
name: Landmine Goblet Squat
description:
  While holding the end of the barbell with both hands just below your neck, perform a squat movement.


created_at: 2023-07-25 15:31:17.360129
updated_at: 2023-07-25 15:31:17.360136
side: left_arm
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: lower push,upper push,lower push - lunge,upper push - vertical
equipment_required: Barbell
muscle_groups: quads,glutes,deltoids
name: Landmine Reverse Lunge to Single-Arm Press
description:
  Start in a standing position holding the the barbell above your head in your left hand. Step back with your left leg, performing a reverse lunge while lowering the barbell down to your shoulder. When your back knee is an inch of the ground, return to the starting position by stepping forward and driving the barbell back above your head.


created_at: 2023-07-25 15:31:17.360872
updated_at: 2023-07-25 15:31:17.360879
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - squat
equipment_required: Box
muscle_groups: quads,glutes
name: Single-Leg Squat
description:
  Stand on your left leg.  Squat back and down and reach your hips to a bench behind you.  Tap the bench and drive back to the start.


created_at: 2023-07-25 15:31:17.361606
updated_at: 2023-07-25 15:31:17.361613
side: right_side
joints_used: elbow,shoulder,wrist,thoracic spine,knee,ankle
movement_patterns: core,core - rotational
equipment_required: Medicine Ball
muscle_groups: core,obliques
name: Kneeling Med Ball Lifts
description:
  Kneel down with your left foot laces down on the floor and your right foot laces up, sole down. Hold the med ball out with your arms extended. Lift the med ball from your right hip across your body diagonally


created_at: 2023-07-25 15:31:17.363128
updated_at: 2023-07-25 15:31:17.363135
joints_used: ankle,hip,shoulder,knee,wrist
movement_patterns: core,core - rotational
equipment_required: Barbell
muscle_groups: core,obliques
name: Landmine Core Rotation
description:
  Grasp the end of the barbell with an overhand grip. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. Repeat in the opposite direction.


created_at: 2023-07-25 15:31:17.363856
updated_at: 2023-07-25 15:31:17.363863
side: left_leg
joints_used: elbow,wrist,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell
muscle_groups: deltoids
name: Standing Single-Arm Landmine Press
description:
  In an athletic stance, hold the end of a barbell in front of your left shoulder with your left hand.  Press the barbell up at an angle while allowing your torso to get a slight lean forward.  With control, return to the starting position.


created_at: 2023-07-25 15:31:17.364590
updated_at: 2023-07-25 15:31:17.364597
joints_used: ankle,hip,knee
movement_patterns: plyometric
muscle_groups: hip flexor,quads,hip abductors
name: Lateral High Knees
description:
  Standing tall with good posture, lift your knee up to your chest. Alternate as quickly as you can while moving to one side.


created_at: 2023-07-25 15:31:17.365336
updated_at: 2023-07-25 15:31:17.365343
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,triceps
name: Single-Arm Dumbbell Bench Press
description:
  Grab one dumbbell and lay on a bench.  With your palm forward press the dumbbell straight up.  Lower under control just before it touches your shoulder and punch up.


created_at: 2023-07-25 15:31:17.366130
updated_at: 2023-07-25 15:31:17.366142
side: left_side
movement_patterns: Core
equipment_required: Yoga Mat
muscle_groups: Abs
name: Side Plank Knee Drives
description:
  Get in a side plank position with your left arm on the ground. Bring your right elbow to your right thigh


created_at: 2023-07-25 15:31:17.367744
updated_at: 2023-07-25 15:31:17.367752
side: left_side
joints_used: shoulder,elbow,wrist,hip
movement_patterns: mobility,mobility - static
muscle_groups: intercostals,lats
name: Leaning Lateral Torso Stretch
description:
  Stand with your feet in line, left in front of right. Reach your left arm overhead to grip the bar. Drive your right hip out to the side forming a crescent shape with your body. 


created_at: 2023-07-25 15:31:17.368496
updated_at: 2023-07-25 15:31:17.368503
side: right_arm
joints_used: shoulder,elbow,wrist,knee
movement_patterns: plyometric,core
equipment_required: Medicine Ball,Wall
muscle_groups: core,chest
name: Med Ball Shot Put
description:
  Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Position the ball to be directly in front of your lift shoulder and then pass the ball to the wall.


created_at: 2023-07-25 15:31:17.369249
updated_at: 2023-07-25 15:31:17.369256
side: left_side
joints_used: shoulder,elbow,wrist,ankle,knee,hip
movement_patterns: plyometric,core - rotational
equipment_required: Medicine Ball,Wall
muscle_groups: core,obliques
name: Med Ball Rotational Throw with Countermovement
description:
  With your left foot closest to the wall, start with your feet about shoulder width apart. Perform a quarter squat and reach the ball to the right side of your body. Then bring your arms across your body, stand back up, and throw the ball into the wall.


created_at: 2023-07-25 15:31:17.372400
updated_at: 2023-07-25 15:31:17.372408
joints_used: wrist,elbow,shoulder
movement_patterns: plyometric,upper push,upper push - horizontal,arms
equipment_required: Medicine Ball,Wall
muscle_groups: chest
name: Med Ball Chest Pass
description:
  Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Pass the ball directly off of your chest to the wall. 


created_at: 2023-07-25 15:31:17.373171
updated_at: 2023-07-25 15:31:17.373178
joints_used: shoulder,elbow,wrist,ankle
movement_patterns: upper push,upper push - horizontal,arms
equipment_required: Medicine Ball
muscle_groups: chest,triceps,core
name: Med Ball Push-Up
description:
  Place your hands on the top of the ball, directly under your chest. Position your body to be in a straight line from head to heel. Lower your chest to the ball and then press back up to the top position.


created_at: 2023-07-25 15:31:17.375665
updated_at: 2023-07-25 15:31:17.375672
joints_used: knee,hip
movement_patterns: lower pull,core
equipment_required: Bench,Box
muscle_groups: hamstrings,glutes
name: Long Lever Hamstring Bridge
description:
  Place your heels on an elevated surface with your toes pointed towards the ceiling. Keep your shoulders and head in contact with the floor and your arms down at your side. Lift your hips off of the ground 


created_at: 2023-07-25 15:31:17.376397
updated_at: 2023-07-25 15:31:17.376404
joints_used: ankle,elbow,wrist,shoulder,knee,hip
movement_patterns: plyometric
equipment_required: Medicine Ball
muscle_groups: quads,glutes,core
name: Med Ball Scoop Toss
description:
  Start with the ball resting on the floor between your feet. Squat down to grab the ball. Power up into a jump, tossing the ball overhead and slightly behind you. 


created_at: 2023-07-25 15:31:17.380083
updated_at: 2023-07-25 15:31:17.380090
joints_used: elbow,wrist,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell,Bench
muscle_groups: deltoids
name: Seated Dumbbell Overhead Press
description:
  Sit on a bench with dumbbells resting in front of your shoulders. Keeping your core tight, press the dumbbells towards the ceiling, rotating your hands so you finish with fingers facing forward and your bicep next to your ear. Lower with control to repeat.


created_at: 2023-07-25 15:31:17.381537
updated_at: 2023-07-25 15:31:17.381544
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: quads,glutes
name: Step-Up to Reverse Lunge
description:
  Using mostly your left leg, step up onto a box and stand up tall.  Descend the same way you came up; using the left leg.  Once off the box, perform a reverse lunge by stepping your left leg back and keeping most of your weight on your right leg. Stand back up and repeat.


created_at: 2023-07-25 15:31:17.382354
updated_at: 2023-07-25 15:31:17.382363
side: right_leg
joints_used: knee,hip
movement_patterns: mobility,mobility - dynamic
equipment_required: Miniband
muscle_groups: hip abductors,glutes
name: Miniband Reverse Clamshell
description:
  Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left ankle away from your right by squeezing the outside of your hip


created_at: 2023-07-25 15:31:17.384083
updated_at: 2023-07-25 15:31:17.384091
side: left_side
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: core,core - anti-lateral flexion
muscle_groups: core,obliques,hip adductors
name: Modified Copenhagen Plank
description:
  Position your right forearm on the floor, directly under your left shoulder. Place your left foot on the floor and bend your right knee into a 90-degree angle. Lift your hips and right leg off of the floo, holding your body in a straight line from head to heel.


created_at: 2023-07-25 15:31:17.385642
updated_at: 2023-07-25 15:31:17.385649
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - Alternating Hop Scotch
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in an alternating hop scotch pattern


created_at: 2023-07-25 15:31:17.386382
updated_at: 2023-07-25 15:31:17.386389
joints_used: shoulder,elbow,wrist
movement_patterns: core
equipment_required: Plate
muscle_groups: deltoids
name: Plate Bus-Driver
description:
  Start in a standing position with your toes pointed straight ahead and a soft knee bend. Press the plate directly off of your chest with your arms straight. Turn the plate to position your right hand at 12 o'clock and your left hand at 6 o'clock. Then turn the plate to the opposite direction.


created_at: 2023-07-25 15:31:17.389301
updated_at: 2023-07-25 15:31:17.389308
joints_used: lumbar spine,knee,shoulder,thoracic spine,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: lower back,glutes,middle back,upper back,hamstrings
name: Barbell Rack Pull
description:
  With the bar in the rack just above knee height, hinge down and grip the barbell at shoulder width. Drive your feet into the ground as you bring your hips forward to stand up straight. Hinge your hips back and lower the bar under control. Keep your arms straight with barbell close to your thighs throughout the movement.


created_at: 2023-07-25 15:31:17.390863
updated_at: 2023-07-25 15:31:17.390871
joints_used: shoulder,elbow,wrist,hip,ankle
movement_patterns: upper push,upper push - horizontal
muscle_groups: deltoids,triceps
name: Pike Push-Up
description:
  Start with your feet on an elevated surface and your hands positioned slightly wider than shoulder width. Drive your hips up to the sky while keeping your head to your hip in a straight line. Bend at your elbows and lower your head towards the floor. Return to the starting position by pressing back up and straightening your arms.


created_at: 2023-07-25 15:31:17.391671
updated_at: 2023-07-25 15:31:17.391680
joints_used: wrist,shoulder,elbow,knee
movement_patterns: plyometric,upper push - horizontal,upper push
muscle_groups: chest,triceps
name: Modified Plyo Push-Up
description:
  Stack your hands directly under your shoulders and rest your knees on the floor. Position your body in a straight line from head to knee. Lower down to the bottom of the push-up. Power back up to the starting position, releasing your hands from the floor. Finish by landing your hands back on the floor and with a soft bend in your elbows.


created_at: 2023-07-25 15:31:17.392435
updated_at: 2023-07-25 15:31:17.392442
side: left_arm
joints_used: thoracic spine,lumbar spine,cervical spine,shoulder,wrist
movement_patterns: mobility,mobility - dynamic
muscle_groups: lower back,middle back
synonyms: Quadruped Tspine Rotation,T Spine Rotation,T-Spine Rotation
name: Prayer Stretch
description:
  Starting in a childs pose sitting back on your heels, reach your right arm and press the palm into the floor.  Left hand behind your head, rotate left, stretching your back and chest.


created_at: 2023-07-25 15:31:17.393169
updated_at: 2023-07-25 15:31:17.393176
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Stability Ball
muscle_groups: hamstrings
name: Stability Ball Single-Leg Curl
description:
  Place your right foot on the stability ball.  The left leg is in at 90 degrees.  With your palms pressing into the ground, bridge up and curl the ball in.  Slowly lower back out with the other leg until your leg is fully extended.  Do all the reps on one leg and then switch.


created_at: 2023-07-25 15:31:17.393897
updated_at: 2023-07-25 15:31:17.393904
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Cable Resistance Machine,Machine
muscle_groups: lats,upper back
name: Pronated Lat Pulldown
description:
  Sit on the bench with your shoulders stacked directly over your hips and your feet flat on the floor. Grab the bar with your palms facing out towards the front of your body. Pull the bar down to your chest, keeping your elbows close to your body. Return to the starting position by releasing your arms back to the overhead position with control.


created_at: 2023-07-25 15:31:17.395357
updated_at: 2023-07-25 15:31:17.395363
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Lateral Lunges
description:
  Step out, and to the side. [SHORT PAUSE] Reach your hips back like you're sitting into a chair.   [SHORT PAUSE] Drive back up to the starting position.


created_at: 2023-07-25 15:31:17.396077
updated_at: 2023-07-25 15:31:17.396084
side: left_leg
joints_used: knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: quads
name: Quad Sets
description:
  Begin sitting upright with your left leg laying straight and your right knee bent. Straighten your left leg, pushing your knee toward the floor and pulling your toes up to your nose, and hold for 5 seconds. You can also use a towel roll under your left knee to press into. Keep your hips and ankle down throughout the exercise, to focus the movement on the knee


created_at: 2023-07-25 15:31:17.396835
updated_at: 2023-07-25 15:31:17.396842
joints_used: shoulder,elbow,wrist,ankle
movement_patterns: upper push,upper push - horizontal,core,core - anti-rotation
muscle_groups: chest,triceps,core
name: Push-Up with High Plank Shoulder Tap
description:
  Start in a push-up position with your body in a straight line from head to heel. Bend at your elbows and lower your body down towards the floor, while maintaining a straight line from head to heel. Press back up to the starting position. Reach one hand up to touch your opposite shoulder, focusing on keeping your hips still. Repeat this motion with the opposite arm. 


created_at: 2023-07-25 15:31:17.397575
updated_at: 2023-07-25 15:31:17.397582
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - Diagonal Shuffle (2 In 2 Out)
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in a diagonal 2 foot in 2 foot out pattern


created_at: 2023-07-25 15:31:17.398319
updated_at: 2023-07-25 15:31:17.398326
joints_used: shoulder,elbow,wrist,thoracic spine
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids,core
name: Alternating Dumbbell Z Press
description:
  Sit on the floor with legs straight and upper body tall. Begin by holding the dumbbells up at the front of your shoulders. Press one dumbbell straight up overhead then control back down to the starting position. Repeat with the opposite arm.


created_at: 2023-07-25 15:31:17.399113
updated_at: 2023-07-25 15:31:17.399120
joints_used: ankle,knee,hip
movement_patterns: lower push
equipment_required: Resistance Band
muscle_groups: hip abductors
name: Lateral Resistance Band Monster Walk
description:
  Stand on the band, twist the band and hold it so it makes an X shape. In an athletic stance with hips back and knees bent, take small, controlled steps to the side


created_at: 2023-07-25 15:31:17.401413
updated_at: 2023-07-25 15:31:17.401420
side: right_side
joints_used: elbow,hip
movement_patterns: core
muscle_groups: core,obliques
name: Side Plank Hip Dip
description:
  In a side plank position, lower your hips towards the ground with control. Drive your left arm and foot in to the ground to raise your hips back to the starting position.


created_at: 2023-07-25 15:31:17.402143
updated_at: 2023-07-25 15:31:17.402150
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: core,core - anti-rotation
muscle_groups: core
name: Bear Crawl - Forward and Back
description:
  Start with your hands directly under your shoulders and your knees about an inch of the ground. Move your left hand with your right foot then your right hand with your left foot, taking small controlled steps


created_at: 2023-07-25 15:31:17.402882
updated_at: 2023-07-25 15:31:17.402890
side: right_side
joints_used: ankle,wrist,shoulder,elbow
movement_patterns: core
equipment_required: Dumbbell
muscle_groups: core,obliques,upper back
name: Side Plank Dumbbell Reverse Flys
description:
  Start in a side plank with your right arm on the ground,, and your left arm extended holding a dumbbell [short pause]Keep your arm extended and slowly lower,, before raising back up..


created_at: 2023-07-25 15:31:17.403609
updated_at: 2023-07-25 15:31:17.403616
joints_used: ankle,hip,knee
movement_patterns: cardio/locomotion
equipment_required: Stair Climber
muscle_groups: glutes,calves,quads
name: Stair Climber
description:
  Keep your body upright, with your hips centered over your legs. Place your hands gently on the machine's rails, with elbows bent at 90 degrees or by your sides. Move back and forth as if you're running, stepping up one foot at a time. Press your entire heel down on the step. This forces your glutes and hamstrings to work, rather than only your calf muscles.


created_at: 2023-07-25 15:31:17.405093
updated_at: 2023-07-25 15:31:17.405099
side: left_arm
joints_used: ankle,elbow,wrist,shoulder,hip,knee
movement_patterns: core - carry,core
equipment_required: Kettlebell
muscle_groups: core,obliques,rotator cuff
name: Single-Arm Bottoms-Up Kettlebell Overhead Carry
description:
  Hold an upside down kettlebell overhead in your left arm. With good posture, walk forward with your elbow fully extended. Be careful not to lean to one side as you walk.


created_at: 2023-07-25 15:31:17.405815
updated_at: 2023-07-25 15:31:17.405822
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge,arms
equipment_required: Dumbbell
muscle_groups: glutes,quads,biceps
name: Alternating Reverse Lunge to Bicep Curl
description:
  Standing tall with dumbbells at your sides, take a big step backward. Drop down until your back knee is just above the ground. Drive your front foot into the ground to push yourself back up to standing as you curl the dumbbells up to your shoulders. Repeat with the opposite leg


created_at: 2023-07-25 15:31:17.407314
updated_at: 2023-07-25 15:31:17.407321
side: left_arm
joints_used: shoulder
movement_patterns: upper pull
equipment_required: Dumbbell
muscle_groups: rotator cuff
name: Side Lying Dumbbell External Rotation
description:
  Lie on your right side. Place your left arm by your side, and have your elbow bent at 90 degrees, with a weight in hand. Slowly twist your arm so that you are raising your hand towards the sky, without moving your elbow.


created_at: 2023-07-25 15:31:17.408094
updated_at: 2023-07-25 15:31:17.408101
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: lower push,lower push - lunge,arms
equipment_required: Dumbbell
muscle_groups: glutes,quads,biceps
name: Alternating Lateral Lunge to Bicep Curl
description:
  Holding dumbbells at your sides, take a big step out to the side. Reach your hips down and back while you curl the dumbbells up to your shoulders. Drive your foot into the ground to stand back up to the starting position, and repeat on the other side.


created_at: 2023-07-25 15:31:17.408860
updated_at: 2023-07-25 15:31:17.408867
side: right_arm
joints_used: shoulder
movement_patterns: upper pull
equipment_required: Dumbbell
muscle_groups: rotator cuff
name: Side Lying Dumbbell External Rotation to Press to Horizontal Adduction
description:
  Lie on your right side. Place your left  arm by your side, and have your elbow bent at 90 degrees, with a weight in hand. Slowly twist your arm so that you are raising your hand towards the sky, without moving your elbow. Once you cannot twist your arm anymore you will press the weight up then slowly lower the weight toward the floor in front of you. 


created_at: 2023-07-25 15:31:17.409592
updated_at: 2023-07-25 15:31:17.409599
side: left_arm
joints_used: ankle,elbow,wrist,hip,knee
movement_patterns: core - carry,core
equipment_required: Kettlebell
muscle_groups: core,forearms,rotator cuff,obliques
name: Single-Arm Bottoms-Up Kettlebell Waiter's Carry
description:
  Start with an upside down kettlebell in your left hand, your elbow at ninety degrees and your forearm vertical. With good posture walk forward, careful not lean to either side


created_at: 2023-07-25 15:31:17.410313
updated_at: 2023-07-25 15:31:17.410320
side: left_arm
joints_used: shoulder,elbow,wrist
movement_patterns: arms
equipment_required: Dumbbell,Bench
muscle_groups: triceps
name: Lying Single-Arm Dumbbell Tricep Extension
description:
  Lay on a bench while holding a dumbbell with a neutral grip in your left hand.  Hinge at the elbow to lower the dumbbell with control towards the floor.  Extend your elbow to bring the dumbbell to the starting position.


created_at: 2023-07-25 15:31:17.411040
updated_at: 2023-07-25 15:31:17.411047
side: right_arm
joints_used: ankle,wrist,elbow,shoulder
movement_patterns: upper push,upper push - horizontal
equipment_required: Medicine Ball
muscle_groups: chest,triceps
name: Single-Arm Elevated Med Ball Push-Up
description:
  Assume a push-up position with your left hand elevated on a Med Ball.  Keeping everything in line from your shoulders to you ankles, descend into the bottom of a push-up.  Push-up to the starting position.


created_at: 2023-07-25 15:31:17.412018
updated_at: 2023-07-25 15:31:17.412025
side: right_arm
joints_used: ankle,lumbar spine,elbow,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: glutes,hamstrings,obliques
synonyms: Single Arm Dumbbell Suitcase Deadlift
name: Single-Arm Dumbbell Suitcase Deadlift
description:
  Start with your feet just outside your hips,, and the dumbbell in your right hand.. Hinge your hips back,, and let your shoulders forward to lower the weight.. Push through the ground to stand up..


created_at: 2023-07-25 15:31:17.414197
updated_at: 2023-07-25 15:31:17.414204
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,triceps
name: Single-Arm Dumbbell Bench Press
description:
  Grab one dumbbell and lay on a bench.  With your palm forward press the dumbbell straight up.  Lower under control just before it touches your shoulder and punch up.  


created_at: 2023-07-25 15:31:17.418805
updated_at: 2023-07-25 15:31:17.418813
side: right_arm
joints_used: shoulder,elbow,wrist
movement_patterns: arms
equipment_required: Dumbbell,Bench
muscle_groups: triceps
name: Lying Single-Arm Dumbbell Tricep Extension
description:
  Lay on a bench while holding a dumbbell with a neutral grip in your right hand.  Hinge at the elbow to lower the dumbbell with control towards the floor.  Extend your elbow to bring the dumbbell to the starting position.


created_at: 2023-07-25 15:31:17.420274
updated_at: 2023-07-25 15:31:17.420281
side: right_arm
joints_used: shoulder,thoracic spine
movement_patterns: mobility,mobility - dynamic
equipment_required: Dowel
muscle_groups: rotator cuff,upper back
name: Assisted Scaption with Dowel
description:
  While holding a dowel palm face up on the left side and palm face down on the right side, slowly push the dowel up with your right side so that your left arm raises 


created_at: 2023-07-25 15:31:17.422288
updated_at: 2023-07-25 15:31:17.422301
joints_used: hip,knee,ankle,wrist,elbow,shoulder
movement_patterns: lower push,lower push - squat
equipment_required: Kettlebell
muscle_groups: quads,glutes
synonyms: MR KB Squat,Mid Rack KB Squat
name: Kettlebell Front Squats
description:
  Rack two kettlebells on your shoulders. Squat back and down with your knees out and a flat back.  Drive back up.


created_at: 2023-07-25 15:31:17.424193
updated_at: 2023-07-25 15:31:17.424205
side: left_side
joints_used: ankle,wrist,shoulder,elbow
movement_patterns: core
equipment_required: Dumbbell
muscle_groups: core,obliques,upper back
name: Side Plank Dumbbell Reverse Flys
description:
  Start in a side plank with your left arm on the ground,, and your right arm extended holding a dumbbell [short pause]Keep your arm extended and slowly lower,, before raising back up..


created_at: 2023-07-25 15:31:17.425174
updated_at: 2023-07-25 15:31:17.425186
joints_used: knee,ankle,hip,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Plates
muscle_groups: quads,glutes
name: Alternating Barbell Forward Lunge
description:
  Standing tall with a barbell across your upper back, take a big step forward. Drop down until your back knee is just above the ground. Drive your front foot into the ground to push yourself back up to the starting position. Repeat with the opposite leg


created_at: 2023-07-25 15:31:17.426017
updated_at: 2023-07-25 15:31:17.426025
side: right_arm
joints_used: wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: forearms
name: Supinated Dumbbell Wrist Curl
description:
  Seated with your elbow at a right angle on a table, your left  hand off of the edge. palm is toward the sky. curl your palm toward your wrist 


created_at: 2023-07-25 15:31:17.426836
updated_at: 2023-07-25 15:31:17.426844
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - squat
equipment_required: Box
muscle_groups: quads,glutes
name: Single-Leg Squat
description:
  Stand on your right leg.  Squat back and down and reach your hips to a bench behind you.  Tap the bench and drive back to the start.


created_at: 2023-07-25 15:31:17.427605
updated_at: 2023-07-25 15:31:17.427617
side: left_arm
joints_used: knee,hip,ankle,elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: deltoids,quads
name: Single-Arm Kettlebell Push Press
description:
  Start with a Kettlebell in your left hand and in a front rack position.  Keeping an upright torso, slightly bend your knees before aggressively extending your hips and knees to drive the kettlebell overhead.  With control, lower the Kettlebell back to the front rack position.


created_at: 2023-07-25 15:31:17.432453
updated_at: 2023-07-25 15:31:17.432468
joints_used: shoulder,elbow,wrist,hip
movement_patterns: upper pull
equipment_required: Barbell
muscle_groups: lats,biceps
name: Supinated Inverted Row
description:
  Lay underneath a barbell and grip the bar about shoulder width apart with an underhand grip.  Keeping everything in line from your shoulders to your feet,  pull your chest to the bar.  Slowly lower and repeat.


created_at: 2023-07-25 15:31:17.435014
updated_at: 2023-07-25 15:31:17.435021
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower pull
equipment_required: Bench,Box
muscle_groups: hamstrings,glutes
name: Single-Leg Foot Elevated Glute Bridge
description:
  Lay on your back with your left heel elevated and left knee bent and 90 degrees.  Drive your left heel down to lift your hips and lower back off the floor.  Return to the starting position.


created_at: 2023-07-25 15:31:17.436563
updated_at: 2023-07-25 15:31:17.436571
side: right_leg
joints_used: ankle,knee,hip,lumbar spine
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Resistance Band
muscle_groups: hamstrings,glutes,lower back
name: Single-Leg Resistance Band Good Morning
description:
  With a resistance band anchored under your left foot and looped around your upper traps, start in an athletic position with a narrow stance.  Balancing on your left foot with your knee slightly bent, hinge forward until your upper body reaches close to parallel to the floor.  Return to the starting position.


created_at: 2023-07-25 15:31:17.438846
updated_at: 2023-07-25 15:31:17.438854
joints_used: ankle,knee,hip,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge,arms
equipment_required: Dumbbell
muscle_groups: glutes,quads,biceps
name: Alternating Crossback Lunge with Bicep Curl
description:
  Stand with dumbbells at your sides. Step your leg back and across your body. Drop down into a lunge while curling the dumbbells up to your shoulders. Drive your front foot into the ground to stand back up into the starting position. Repeat with the opposite leg.


created_at: 2023-07-25 15:31:17.439611
updated_at: 2023-07-25 15:31:17.439618
side: left_leg
joints_used: ankle,knee,hip,shoulder,wrist,elbow
movement_patterns: core,balance,plyometric
equipment_required: Medicine Ball
muscle_groups: rotator cuff,core
name: Single-Leg Med Ball Slam
description:
  With a Med Ball in your hands, balance on your left leg.  Reach up with the Med Ball before forcefully slamming the ball on the ground directly in front of you.  Maintaining your balance, catch and repeat.


created_at: 2023-07-25 15:31:17.442100
updated_at: 2023-07-25 15:31:17.442107
side: right_arm
joints_used: ankle,shoulder,elbow,hip,knee,thoracic spine
movement_patterns: lower push,lower push - squat
equipment_required: Kettlebell
muscle_groups: glutes,quads
synonyms: Single Arm Offset Kettlebell Front Squat
name: Single-Arm Offset Kettlebell Front Squat
description:
  Start with your feet just outside of hip width,, and one kettlebell racked at your right shoulder.. Sit your hips down and back to squat.. Drive the ground away to stand back up..


created_at: 2023-07-25 15:31:17.444359
updated_at: 2023-07-25 15:31:17.444367
joints_used: elbow,shoulder,wrist,hip
movement_patterns: upper push,upper push - horizontal
equipment_required: Suspension Trainer
muscle_groups: chest,triceps
synonyms: TRX Push-Ups
name: Suspension Push-Ups
description:
  Grab the handles with an overhand grip. Start with your arms extended and lower yourself down into a push-up then push yourself back up


created_at: 2023-07-25 15:31:17.445820
updated_at: 2023-07-25 15:31:17.445827
side: right_leg
joints_used: wrist,elbow,shoulder,ankle,knee,hip
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Alternating High Kneeling Dumbbell Overhead Press
description:
  Start with your left knee down, holding dumbbells with a neutral grip at your shoulders. Press one dumbbell straight up overhead then control back down to the starting position. Repeat with the opposite arm.


created_at: 2023-07-25 15:31:17.446548
updated_at: 2023-07-25 15:31:17.446555
side: left_leg
joints_used: ankle,hip,knee,shoulder,elbow
movement_patterns: core,plyometric
equipment_required: Medicine Ball
muscle_groups: quads,core,glutes,hamstrings,lats
name: Split Stance Med Ball Slam
description:
  Hold a Med Ball in a split stance position with your left leg forward.  Reach up with the Med Ball before forcefully slamming the ball on the ground directly in front of you.  Maintaining your balance, catch and repeat.


created_at: 2023-07-25 15:31:17.447278
updated_at: 2023-07-25 15:31:17.447285
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Barbell,Bench
muscle_groups: glutes
name: Barbell Glute Bridge
description:
  Lie on your back, knees bent, feet planted on the floor, and barbell across your hips. Grasp the bar tightly with both hands.  Drive your hips up until you form a straight line with your body between your shoulders and knees. Squeeze your glutes at the top. Lower under control


created_at: 2023-07-25 15:31:17.448721
updated_at: 2023-07-25 15:31:17.448728
joints_used: elbow,shoulder,wrist,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar
muscle_groups: lats,upper back,middle back,biceps,forearms
name: Pull-Ups
description:
  Pull your chest up to the bar and lower back down under control.  Try to keep your body in a straight line


created_at: 2023-07-25 15:31:17.449449
updated_at: 2023-07-25 15:31:17.449456
joints_used: thoracic spine,shoulder
movement_patterns: core
equipment_required: Stability Ball
muscle_groups: core
name: Stability Ball Crunch
description:
  Lay on top of a stability ball with you feet flat and knee bent.  Perform a crunch bringing you shoulders off the stability ball.  Return to the start.


created_at: 2023-07-25 15:31:17.450170
updated_at: 2023-07-25 15:31:17.450176
joints_used: thoracic spine,lumbar spine,hip
movement_patterns: core
muscle_groups: hip flexor,core
name: Sit-Ups with Feet Restrained
description:
  Lay on your back with your knees bent and feet anchored underneath and object.  Perform a sit-up until you shoulder are above or slightly in front of your hips.  Slowly lower to the starting position.


created_at: 2023-07-25 15:31:17.450916
updated_at: 2023-07-25 15:31:17.450923
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar,Resistance Band
muscle_groups: upper back,middle back,lats
name: Band Assisted Pull-Up (From Knee)
description:
  With a band wrapped around the bar and one of your knees, grab the bar just outside shoulder width with your palms facing away from you. Pull yourself up bringing your chin above the bar. Lower yourself under control until your arms are fully extended


created_at: 2023-07-25 15:31:17.457711
updated_at: 2023-07-25 15:31:17.457721
joints_used: ankle,lumbar spine,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: glutes,hamstrings,lower back
synonyms: DB RDL,DB Romanian Deadlift,Dumbbell RDL
name: Dumbbell Deadlift
description:
  Holding the two dumbbells in each hand, standing straight-up, hinge at your hips, continue until your hands reaches your ankles. Then  snap back to a standing position.


created_at: 2023-07-25 15:31:17.458727
updated_at: 2023-07-25 15:31:17.458736
side: left_side
joints_used: ankle,shoulder,elbow,wrist,hip,knee
movement_patterns: core,core - anti-rotation,core - anti-extension
muscle_groups: core,obliques
name: Isometric Bird Dog Hold
description:
  Start on all fours. Keep your back flat, extend your left hand and your right leg. Hold this position.


created_at: 2023-07-25 15:31:17.460351
updated_at: 2023-07-25 15:31:17.460359
side: right_leg
joints_used: lumbar spine,hip
movement_patterns: core,mobility,mobility - dynamic,core - anti-extension
muscle_groups: hip flexor,core,hamstrings
name: Single-Leg Raises
description:
  Start with your left leg bent,, and foot flat on the ground.. Raise your right leg up,, only as high as you can still keep your leg straight,, and back flat.. Lower down under control to repeat..


created_at: 2023-07-25 15:31:17.461106
updated_at: 2023-07-25 15:31:17.461113
joints_used: elbow,wrist,shoulder
movement_patterns: arms
equipment_required: Barbell,Plates
muscle_groups: biceps
name: Barbell Bicep Curl
description:
  Stand tall holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, curl the bar up to shoulder height. Lower the bar under control until your arms are fully extended


created_at: 2023-07-25 15:31:17.461848
updated_at: 2023-07-25 15:31:17.461855
joints_used: wrist,elbow,shoulder
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar,Resistance Band
muscle_groups: upper back,middle back,lats
name: Band Assisted Pull-Up (From Foot)
description:
  With a band wrapped around the bar and one of your feet, grab the bar just outside shoulder width with your palms facing away from you. Pull yourself up bringing your chin above the bar. Lower yourself under control until your arms are fully extended


created_at: 2023-07-25 15:31:17.462589
updated_at: 2023-07-25 15:31:17.462596
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell
muscle_groups: glutes,quads
synonyms: Eccentric Single Leg Squat,Eccentric Single-Leg Squat,1 Down 2 Up Single Leg Squat
name: Eccentric Single-Leg Squat
description:
  Stand on your left leg in front of a box or bench.. With your right leg out in front of you,, reach back, and slowly sit down on the box.. Use both feet to stand back up.


created_at: 2023-07-25 15:31:17.463365
updated_at: 2023-07-25 15:31:17.463372
joints_used: ankle,knee,hip
movement_patterns: plyometric,lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,hamstrings,glutes
name: Alternating Dumbbell Split Jump
description:
  Start in a split squat position, one leg forward and one leg back, holding dumbbells at your side. Squat down then explode up off the ground. Quickly switch the position of your forward and back legs while in the air. Land softly in a split squat with the opposite leg forward and repeat 


created_at: 2023-07-25 15:31:17.465699
updated_at: 2023-07-25 15:31:17.465706
joints_used: ankle,lumbar spine,hip,knee,shoulder,elbow
movement_patterns: lower push,lower push - squat
equipment_required: Barbell
muscle_groups: glutes,quads,hamstrings
name: Barbell Back Squat
description:
  Stand tall with the barbell on your back,, and feet just outside of hip width.. Push your knees apart and hips back, to squat down.. Drive your heels into the ground to stand.. Keep your chest up throughout.


created_at: 2023-07-25 15:31:17.467358
updated_at: 2023-07-25 15:31:17.467366
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - Hop Scotch (1 In 2 Out)
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in a hop scotch 1 foot in 2 foot out pattern


created_at: 2023-07-25 15:31:17.468878
updated_at: 2023-07-25 15:31:17.468885
joints_used: hip,knee,ankle,shoulder
movement_patterns: plyometric
muscle_groups: glutes,quads
name: Vertical Jumps
description:
  Start tall with your arms overhead.. Drive your arms down,, as you quickly squat to load your hips.. Explosively push the ground away, to jump as high as you can.. Land with your arms and hips back..


created_at: 2023-07-25 15:31:17.470356
updated_at: 2023-07-25 15:31:17.470363
joints_used: elbow,shoulder,wrist
movement_patterns: upper push - horizontal,upper push
equipment_required: Barbell,Plates,Bench
muscle_groups: chest,triceps
name: Barbell Close Grip Bench Press
description:
  Establish a strong base by making sure your feet are planted on the floor and your butt, upper back and head are in contact with the bench.  Grasp the barbell with hands inside shoulder width.
  Lower the bar under control to the sternum while keeping the elbows in towards the body. Forcefully press the barbell off the body using the triceps and chest muscles


created_at: 2023-07-25 15:31:17.471118
updated_at: 2023-07-25 15:31:17.471125
joints_used: wrist,elbow,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Bench,Dumbbell
muscle_groups: deltoids
name: Back Supported Seated Dumbbell Overhead Press
description:
  Sit on a back supported bench holding dumbbells with a neutral grip at your shoulders. Keep your core tight and press the dumbbells up towards the ceiling until your arms are straight. Lower the dumbbells back to the starting position under control


created_at: 2023-07-25 15:31:17.471893
updated_at: 2023-07-25 15:31:17.471900
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - Ali Shuffle
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in an Ali Shuffle pattern


created_at: 2023-07-25 15:31:17.472638
updated_at: 2023-07-25 15:31:17.472645
joints_used: shoulder,elbow,wrist,ankle,knee,hip
movement_patterns: core,arms
equipment_required: Battle Ropes
muscle_groups: core,deltoids,glutes,quads
name: Battle Ropes Full Slam
description:
  In one motion, use your entire body to lift the ropes overhead to full extension of the shoulder and ankles. Once you are fully overhead, violently slam the ropes down together 


created_at: 2023-07-25 15:31:17.473388
updated_at: 2023-07-25 15:31:17.473396
side: right_side
joints_used: lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core,core - anti-rotation
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: abs,obliques
synonyms: Pallof Press
name: Cable Rotational Press
description:
  Stand tall with the handle at chest height and the cable machine to your right.. With your hands together, press the handle away from your chest,, while maintaining control. Keep a strong base of support with your legs.


created_at: 2023-07-25 15:31:17.474145
updated_at: 2023-07-25 15:31:17.474153
joints_used: shoulder,elbow
movement_patterns: mobility,mobility - dynamic
equipment_required: Wall
muscle_groups: upper back,rotator cuff
name: Wall Slide with Lift Off
description:
  Face a wall with the base of your hand touching the wall and palms facing each other.  Slide your hands up the wall while maintaining the same back and forearm position.  At the top of the movement, lift your hands off the wall.  Replace your hands back on the wall before sliding back down.


created_at: 2023-07-25 15:31:17.474965
updated_at: 2023-07-25 15:31:17.474973
joints_used: ankle,lumbar spine,hip,knee,shoulder
movement_patterns: plyometric,lower push - squat
equipment_required: Barbell
muscle_groups: glutes,hamstrings,calves
name: Barbell Jump Squat
description:
  Stand tall with the barbell on your back,, and feet at hip width.. Rapidly squat down,, and jump up by aggressively pushing the ground away.. Land softly with your knees bent..


created_at: 2023-07-25 15:31:17.475747
updated_at: 2023-07-25 15:31:17.475755
joints_used: ankle,knee,hip,shoulder,elbow,wrist
movement_patterns: lower push,lower push - squat,upper push,upper push - vertical
equipment_required: Barbell,Plates
muscle_groups: glutes,quads,deltoids,triceps
name: Barbell Front Squat to Press
description:
  Stand tall holding the barbell in a front rack position with feet just outside shoulder width. Descend into a full front squat. From the bottom position, explode back up as hard as you can, using your momentum to simultaneously press the bar over your head. Lower the bar back to the front rack position under control


created_at: 2023-07-25 15:31:17.476498
updated_at: 2023-07-25 15:31:17.476505
joints_used: wrist,shoulder,elbow
movement_patterns: upper push,upper push - horizontal
equipment_required: Barbell,Plates
muscle_groups: chest,triceps
name: Barbell Floor Press
description:
  Lie on your back, knees bent and feet on the floor. Grasp the barbell with hands just outside shoulder width.
  Lower the bar under control until the elbows make contact with the floor. Forcefully press the barbell off the body using the triceps and chest muscles.


created_at: 2023-07-25 15:31:17.477226
updated_at: 2023-07-25 15:31:17.477233
joints_used: shoulder,thoracic spine,elbow,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell
muscle_groups: deltoids
synonyms: Barbell OHP,Military Press,Strict press
name: Barbell Overhead Press
description:
  Stand tall with the bar across the front of your shoulders.. Keep your core tight,, pressing the bar towards the ceiling until your arms are straight.. Lower back under control to repeat.


created_at: 2023-07-25 15:31:17.477966
updated_at: 2023-07-25 15:31:17.477973
joints_used: shoulder,elbow,wrist,knee,ankle,hip
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell,Plates
muscle_groups: quads,deltoids
name: Barbell Power Jerk
description:
  Stand tall holding the barbell in a front rack position. Slightly bend the knees to drop your hips, then explosively drive up with knees hips and ankles. As the bar leaves your shoulders, punch up and lock out the elbows while dropping into a quarter squat in one motion. Stand all the way up then lower the bar back to the starting position 


created_at: 2023-07-25 15:31:17.478727
updated_at: 2023-07-25 15:31:17.478734
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,quads,traps
name: Barbell Hang Clean
description:
  Hinge back to lower the bar just below your knees.. Explode up by pushing your feet through the ground,, and allow the bar to float upwards.. Catch the bar on the front of your shoulders with your knees and hips slightly bent.


created_at: 2023-07-25 15:31:17.479457
updated_at: 2023-07-25 15:31:17.479466
joints_used: shoulder,elbow,wrist,lumbar spine,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Barbell
muscle_groups: lats,upper back,middle back
name: T-Bar Row
description:
  Keeping you back flat while straddling a barbell in a bent over position, grab handles or an attachment near the end of the barbell.  Maintaining the same torso angle, row the barbell towards your chest.  Slowly lower to the starting position.


created_at: 2023-07-25 15:31:17.480184
updated_at: 2023-07-25 15:31:17.480191
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Barbell,Plates
muscle_groups: traps,upper back
name: Barbell Upright Row
description:
  Grab the bar with a close grip and squeeze your shoulders up and back to bring the bar up to your chin. Lower the bar with control to resting position. 


created_at: 2023-07-25 15:31:17.480958
updated_at: 2023-07-25 15:31:17.480965
side: right_leg
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back
synonyms: Barbell Single-Leg Good Morning,Split stance good morning
name: Barbell Russian Good Morning
description:
  Stand tall on your right leg with the bar across your back.. Keeping a slight bend in your right knee, reach your hip back,, and extend your left leg behind you.. Think about pulling yourself forward,, to finish tall with your left knee up and toe up..


created_at: 2023-07-25 15:31:17.481709
updated_at: 2023-07-25 15:31:17.481717
joints_used: wrist,elbow
movement_patterns: machine
equipment_required: Bicep Preacher Curl Machine
muscle_groups: arms
name: Bicep Preacher Curl
description:
  In the seated position, make sure your upper arm and elbow are firmly resting against the pad. Perform a bicep curl.


created_at: 2023-07-25 15:31:17.484276
updated_at: 2023-07-25 15:31:17.484284
joints_used: ankle,elbow,hip,knee
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core,glutes
name: Plank Alternating Leg Lifts
description:
  Start in a low plank position with your forearms on the ground. Lift one leg up a few inches off the ground. Hold for a second and slowly lower down. Repeat on the opposite leg


created_at: 2023-07-25 15:31:17.485046
updated_at: 2023-07-25 15:31:17.485054
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell,Bench
muscle_groups: middle back,lats
name: 3 Point Dumbbell Rows
description:
  Start with your right leg on the ground, your left knee on the bench, your left hand on the bench and your right arm holding the dumbbell. Pull the weight up, by lifting your elbow towards the ceiling.


created_at: 2023-07-25 15:31:17.485812
updated_at: 2023-07-25 15:31:17.485819
joints_used: ankle,lumbar spine,elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal,core,core - anti-extension
muscle_groups: chest,rotator cuff,triceps,core,abs
synonyms: Pushups
name: Push-Ups
description:
  Start in with your hands directly below your shoulders and your lower body resting on the balls of your feet. Slowly move your body down as close to the ground as you can without touching it


created_at: 2023-07-25 15:31:17.488075
updated_at: 2023-07-25 15:31:17.488082
joints_used: wrist,elbow,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Bench,Barbell
muscle_groups: deltoids
name: Back Supported Seated Barbell Overhead Press
description:
  Sit on a back supported bench with the bar across the front of your shoulders. Keep your core tight and press the bar up towards the ceiling until your arms are straight. Lower the bar back to the starting position under control


created_at: 2023-07-25 15:31:17.488816
updated_at: 2023-07-25 15:31:17.488824
side: right_arm
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: core - carry,core
equipment_required: Dumbbell
muscle_groups: core,rotator cuff,obliques
name: Dumbbell High-Low Carry
description:
  Hold a dumbbell in your right hand with right arm fully extended overhead and bicep by your ear, while also holding a dumbbell in your left hand by your side. Walk with control and stability.


created_at: 2023-07-25 15:31:17.490325
updated_at: 2023-07-25 15:31:17.490332
joints_used: shoulder,elbow,wrist,knee
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell
muscle_groups: deltoids
name: Tall Kneeling Landmine Press
description:
  Start in a tall kneeling position while holding the end of the barbell with both hands just in front of your chest.  With both hands, press up at an angle while also allowing your trunk to lean forward.  Return to the starting position.


created_at: 2023-07-25 15:31:17.491094
updated_at: 2023-07-25 15:31:17.491104
side: right_arm
joints_used: elbow,wrist,shoulder
movement_patterns: arms,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: lats,triceps
name: Three Point Row to Tricep Kickback
description:
  Hold a dumbbell in your left hand while in a bent over position.  Row the dumbbell up towards the bottom of your ribcage.  Once there, extend the elbow while keeping the upper arm in the same position.  Bend the elbow to reach to top of the row position, then lower the dumbbell back down towards the floor to finish the rep.


created_at: 2023-07-25 15:31:17.492650
updated_at: 2023-07-25 15:31:17.492660
side: left_arm
joints_used: ankle,elbow,shoulder,wrist,hip,knee
movement_patterns: core - carry,core
equipment_required: Dumbbell
muscle_groups: core,upper back,obliques
name: Dumbbell High-Low Carry
description:
  Hold a dumbbell in your left hand with left arm fully extended overhead and bicep by your ear, while also holding a dumbbell in your right hand by your side. Walk with control and stability. 


created_at: 2023-07-25 15:31:17.493390
updated_at: 2023-07-25 15:31:17.493397
joints_used: shoulder,elbow,wrist,knee
movement_patterns: core,core - rotational
equipment_required: Barbell
muscle_groups: core,obliques
name: Tall Kneeling Landmine Rotation
description:
  Grasp the end of the barbell with an overhand grip while in a tall kneeling position. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. Repeat in the opposite direction.


created_at: 2023-07-25 15:31:17.494175
updated_at: 2023-07-25 15:31:17.494183
joints_used: ankle,hip,knee,lumbar spine
movement_patterns: machine,lower push,lower push - squat
equipment_required: Hack Squat Machine
muscle_groups: quads,glutes
name: Hack Squat
description:
  Stand on the base platform so that your shoulders are firmly pressed against the shoulder pads. Your feet should be shoulder width apart. Lower down in a squat pattern and then stand tall again by pushing your feet in to the platform.


created_at: 2023-07-25 15:31:17.497822
updated_at: 2023-07-25 15:31:17.497829
joints_used: shoulder,hip
movement_patterns: core
muscle_groups: core,hip flexor
name: Hollow Body Hold
description:
  Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. Now move lower your arms to your body and then back up again.


created_at: 2023-07-25 15:31:17.498558
updated_at: 2023-07-25 15:31:17.498565
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell,Bench
muscle_groups: middle back,lats
name: 3 Point Dumbbell Rows
description:
  Start with your left leg on the ground, your right knee on the bench, your hand on the bench and your left arm hanging holding the dumbbell. Pull the weight up, lifting your elbow towards the ceiling.


created_at: 2023-07-25 15:31:17.502723
updated_at: 2023-07-25 15:31:17.502730
joints_used: hip,knee,ankle
movement_patterns: lower pull,core
equipment_required: Bench,Box
muscle_groups: glutes
name: Feet Elevated Hip Lift
description:
  Laying flat on your back with feet elevated and knees at 90 degrees. Drive into your heels and lift your lower back off the ground until thighs and spine are in a straight line. Slowly lower hips back to the ground. 


created_at: 2023-07-25 15:31:17.507174
updated_at: 2023-07-25 15:31:17.507182
joints_used: ankle,hip,knee
movement_patterns: cardio/locomotion
muscle_groups: glutes,hip abductors
name: Lateral Shuffle
description:
  In an athletic stance with knees bent and hips back, take 3 to 5 shuffles in one direction and then shuffle back.


created_at: 2023-07-25 15:31:17.508821
updated_at: 2023-07-25 15:31:17.508828
joints_used: elbow,wrist,shoulder
movement_patterns: arms
equipment_required: EZ Bar
muscle_groups: biceps,forearms
name: EZ Bar Bicep Curl
description:
  Gripping the bar firmly in each hand, keep your elbows at your side as you curl the bar up to your chest. Slowly lower the bar down by extending the elbow. 


created_at: 2023-07-25 15:31:17.509549
updated_at: 2023-07-25 15:31:17.509556
joints_used: hip,knee,thoracic spine,elbow,wrist,shoulder
movement_patterns: core,mobility - dynamic,mobility
muscle_groups: core,glutes
name: Crab Reaches
description:
  Sit with your heels under your knees,, and your hands under your shoulders.. Drive your heels down to extend your hips,, and reach one arm up and across your body to lengthen your torso.


created_at: 2023-07-25 15:31:17.511021
updated_at: 2023-07-25 15:31:17.511028
joints_used: shoulder,lumbar spine,elbow,wrist,ankle
movement_patterns: upper push,upper push - horizontal,core - anti-extension,core
muscle_groups: chest,core,abs,deltoids,hamstrings,feet
synonyms: Walkouts to Push-Up
name: Walkouts to Push-Ups
description:
  Start tall with your arms overhead.. Hinge your hips back,, as you reach your arms down to the ground.. Walk your hands forward to do a pushup,, then walk them back in and stand back up..


created_at: 2023-07-25 15:31:17.511780
updated_at: 2023-07-25 15:31:17.511787
joints_used: hip,ankle,knee
movement_patterns: lower pull
equipment_required: Miniband
muscle_groups: glutes,hip abductors
name: Resistance Band Monster Walk
description:
  With a band looped around the mid-foot, keep an athletic position with a slight bend in the knees as you walk forward and back. Keep your feet wide as you walk and dont allow the band to pull your feet together. 


created_at: 2023-07-25 15:31:17.512508
updated_at: 2023-07-25 15:31:17.512515
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: middle back,lats
name: Standing Cable Row
description:
  Start in an athletic stance with your upper body tall,, and your arms fully extended in front of you.. Drive your elbows back,, to bring the handles in to your body.. Pause, and return under control..


created_at: 2023-07-25 15:31:17.515424
updated_at: 2023-07-25 15:31:17.515431
side: left_side
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Lateral Lunge to Dropstep Lunge
description:
  Step your left leg out, and drop into a lateral lunge. As you drive back to center, cross your left leg back behind your standing leg. Lower your left knee down to the floor. Drive back to the starting position, and repeat.


created_at: 2023-07-25 15:31:17.516285
updated_at: 2023-07-25 15:31:17.516297
side: right_side
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Lateral Lunge to Dropstep Lunge
description:
  Step your right leg out, and drop into a lateral lunge. As you drive back to center, cross your right leg back behind your standing leg. Lower your right knee down to the floor. Drive back to the starting position, and repeat.


created_at: 2023-07-25 15:31:17.520099
updated_at: 2023-07-25 15:31:17.520105
joints_used: wrist,lumbar spine,elbow,shoulder,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Barbell,Plates
muscle_groups: lats,middle back,upper back
name: Barbell Pendlay Row
description:
  Bend forward, hinging at the hips, until your back is parallel to the ground. Your knees should be slightly bent. Grasp the bar using an overhand grip with your hands just wider than shoulder-width apart. Brace your core and row the weight up to your abdomen by pulling your elbows back. Lower the bar back to the floor under control.


created_at: 2023-07-25 15:31:17.520829
updated_at: 2023-07-25 15:31:17.520835
joints_used: hip,knee,lumbar spine,thoracic spine,cervical spine
movement_patterns: core
muscle_groups: core,abs,hip flexor
name: Crunch with Feet Up
description:
  Laying flat on your back with feet elevated, engage your abs and lift your upper torso off the ground until most of your back is up. Slowly return the back to the ground. 


created_at: 2023-07-25 15:31:17.521550
updated_at: 2023-07-25 15:31:17.521559
joints_used: lumbar spine,hip,thoracic spine
movement_patterns: core
equipment_required: Yoga Mat
muscle_groups: core,hip flexor
name: Sit-Ups
description:
  Grab a mat and lay your back flat onto the mat. Keep your knees bent at 90 degrees. Then slowly raise your upper body until you're in a seated position. Then slowly lower yourself back self back down to the mat.


created_at: 2023-07-25 15:31:17.522274
updated_at: 2023-07-25 15:31:17.522281
joints_used: shoulder,lumbar spine,thoracic spine,hip
movement_patterns: core
muscle_groups: lower back,middle back,core,glutes
name: Alternating Superman
description:
  Lie face down with your arms stretched out above your head. Lift your right arm and left leg off the ground as high as you can and hold briefly. Return to the starting position then repeat with your left arm and right leg.


created_at: 2023-07-25 15:31:17.525286
updated_at: 2023-07-25 15:31:17.525293
joints_used: wrist,elbow,shoulder
movement_patterns: upper push,upper push - horizontal
equipment_required: Bench,Dumbbell
muscle_groups: chest,triceps
name: Neutral Grip Dumbbell Bench Press
description:
  Position yourself so your head  and back are resting on the bench, with your feet flat on the ground. With the dumbbells at chest level, position your hands so your palms are facing each other. Press the dumbbells directly off of your chest, straightening your arms. Lower back down to your chest with control, keeping your elbows close to your body.


created_at: 2023-07-25 15:31:17.526025
updated_at: 2023-07-25 15:31:17.526032
joints_used: ankle,knee,hip
movement_patterns: plyometric
muscle_groups: calves
name: Pogo Jumps
description:
  Start by jumping as high as you can.. Pull your toes up,, and keep your legs straight.. As you are about to land,, aggressively attack the ground with the balls of your feet,, to quickly jump back up..


created_at: 2023-07-25 15:31:17.528949
updated_at: 2023-07-25 15:31:17.528956
joints_used: ankle,knee,hip,wrist,shoulder,elbow
movement_patterns: plyometric
equipment_required: Wall
muscle_groups: hip flexor,glutes
name: 1-Step Wall March
description:
  Keeping a tall posture, lean forward with both arms straight ahead, palms on the wall. While pushing your toes back through the floor, drive one knee up towards your ribs. Pause, then quickly repeat the same movement with the opposite leg. 


created_at: 2023-07-25 15:31:17.529682
updated_at: 2023-07-25 15:31:17.529689
joints_used: elbow,shoulder
movement_patterns: mobility,mobility - dynamic
equipment_required: Wall
muscle_groups: upper back,rotator cuff
name: Wall Slides
description:
  Face away from a wall with you back, forearms, elbows and hands in contact with the wall.  Press up towards the ceiling while maintaining all points of contact.  Return to the start.


created_at: 2023-07-25 15:31:17.531893
updated_at: 2023-07-25 15:31:17.531900
joints_used: ankle,hip,knee,shoulder,wrist,lumbar spine
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings
name: Kettlebell Swing with Reset
description:
  Start with the kettlebell on the ground. In a bent over position with your back flat, pull the kettlebell back so it swings between your legs. Snap your hips forward and stand up tall to get the kettlebell to float to chest height.  Let the kettlebell swing back down between your legs, as it comes forward let it come to a rest on the ground once again. 


created_at: 2023-07-25 15:31:17.536589
updated_at: 2023-07-25 15:31:17.536596
side: left_side
joints_used: ankle,wrist,knee,thoracic spine,shoulder,elbow
movement_patterns: mobility,mobility - dynamic
muscle_groups: hip adductors,upper back,middle back
name: Quadruped Adductor Stretch with Thoracic Rotation
description:
  Start with your right knee positioned on the floor and directly under your right hip. Straighten your left leg out to the side with your left foot flat on the ground. Position your right hand on the floor directly under your right shoulder. With your left hand resting gently on your head, rotate to the left side, opening your chest towards your left foot. 


created_at: 2023-07-25 15:31:17.538849
updated_at: 2023-07-25 15:31:17.538856
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell
muscle_groups: chest,deltoids
name: Supine Dumbbell Serratus Punch
description:
  lying on your back, with weights in your hands, and your arms extended so your hands are toward the sky. Press the weights up using only your shoulder blades  and without allowing your head to come off of the ground. Return shoulder blade to neutral position 


created_at: 2023-07-25 15:31:17.539586
updated_at: 2023-07-25 15:31:17.539593
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: balance
muscle_groups: feet
name: Single-Leg Balance
description:
  With your hands on your hips while maintaining good posture, bring your right knee up in front of your right hip and hold.  Maintain this position for the prescribed duration with as little movement as possible.


created_at: 2023-07-25 15:31:17.541891
updated_at: 2023-07-25 15:31:17.541905
joints_used: elbow,shoulder,wrist
movement_patterns: arms,upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: biceps,deltoids,triceps
name: Dumbbell Curl to Press
description:
  With dumbbells starting at your sides and palms facing forward, curl toward your shoulders and squeeze. Next, rotate and press the dumbbells up.  Retrace the steps on the way back down.


created_at: 2023-07-25 15:31:17.542644
updated_at: 2023-07-25 15:31:17.542652
joints_used: shoulder
movement_patterns: yoga,breathing
muscle_groups: core
name: Mountain Pose Breathing
description:
  Start standing with your toes pointed straight ahead. Inhale, draw an arc with your arms to the side, finishing with your arms positioned overhead. Exhale and reverse the motion, lowering your arms with control. 


created_at: 2023-07-25 15:31:17.543562
updated_at: 2023-07-25 15:31:17.543573
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes,hip flexor
name: Reverse Lunge Knee Drives
description:
  Stand on your left leg,, with your right knee and toe up.. Reach back with your right leg,, and drop into a lunge.. Drive your left into the ground,, to finish standing tall with your knee and toe up..


created_at: 2023-07-25 15:31:17.544385
updated_at: 2023-07-25 15:31:17.544392
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes,hip flexor
name: Reverse Lunge Knee Drives
description:
  Stand on your right leg,, with your left knee and toe up.. Reach back with your left leg,, and drop into a lunge.. Drive your right into the ground,, to finish standing tall with your knee and toe up..


created_at: 2023-07-25 15:31:17.545184
updated_at: 2023-07-25 15:31:17.545191
joints_used: elbow,wrist,shoulder
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell
muscle_groups: chest,triceps
name: Alternating Dumbbell Floor Press
description:
  Lie on your back, knees bent and feet on the floor. Holding the dumbbells extended straight up, slowly lower one side, bringing your elbow to the floor. Press the dumbbell back up and repeat with your other arm


created_at: 2023-07-25 15:31:17.545950
updated_at: 2023-07-25 15:31:17.545957
side: left_side
joints_used: thoracic spine,shoulder,elbow
movement_patterns: core,core - rotational
equipment_required: Yoga Mat
muscle_groups: core,obliques
name: Rotational Side Plank
description:
  Position your left elbow beneath your left shoulder.  Stack your feet together and bridge up off of the ground.  While holding strong with your body in a straight line, rotate and wrap your right arm underneath your body.  Reach back up to the ceiling


created_at: 2023-07-25 15:31:17.546687
updated_at: 2023-07-25 15:31:17.546694
joints_used: shoulder,ankle,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Bench
muscle_groups: chest,triceps,core
synonyms: Elevated Pushup,Elevated Push-Up,Elevated Push-Ups
name: Elevated Push-Ups
description:
  Start with your hands on a bench and body in a straight line.. Tuck your elbows in,, as you lower your chest.. Pause when your elbows are at your sides,, and push yourself away to come up..


created_at: 2023-07-25 15:31:17.547428
updated_at: 2023-07-25 15:31:17.547436
joints_used: ankle,knee,hip
movement_patterns: lower push,lower push - squat
equipment_required: Wall
muscle_groups: quads
name: Wall Sit
description:
  With your back against a wall and feet flat about hip to shoulder width apart, slide down until your upper leg is parallel to the ground while your knees are directly above or slightly in front of your ankles.  Hold this position for the prescribed duration.


created_at: 2023-07-25 15:31:17.548153
updated_at: 2023-07-25 15:31:17.548160
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: plyometric
muscle_groups: glutes,quads,calves
name: Broad Jumps
description:
  With your feet just outside hip width apart,, sit back into your hips, then swing your arms to explode forward.. Cover as much distance as you can.


created_at: 2023-07-25 15:31:17.548871
updated_at: 2023-07-25 15:31:17.548878
joints_used: ankle,knee,shoulder,elbow
movement_patterns: core,core - anti-extension
muscle_groups: core
name: Modified Plank
description:
  Stack your elbows directly under your shoulders. Rest your toes and knees on the ground. Hold your torso off of the ground, maintaining a straight line from head to knee. 


created_at: 2023-07-25 15:31:17.550356
updated_at: 2023-07-25 15:31:17.550363
joints_used: elbow,wrist,ankle,shoulder
movement_patterns: upper push,upper push
muscle_groups: chest,triceps
name: Close Grip Push-Up
description:
  Start in with your hands inside your shoulder width and your lower body resting on the balls of your feet. Slowly move your body down as close to the ground as you can without touching it, then drive into your hands and press back up


created_at: 2023-07-25 15:31:17.551095
updated_at: 2023-07-25 15:31:17.551102
joints_used: lumbar spine,hip,knee,shoulder,elbow,wrist
movement_patterns: lower pull - hip hinge,upper pull,upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings,deltoids
name: 2 Kettlebell Clean and Press
description:
  Standing with feet in a shoulder width stance, grab the handles of the bells and swing them back between the legs while keeping a neutral spine.
  Extend the hips, swing the bells forward, and allow them to flip around your wrists to end in the front rack position.
  Dip slightly at the knees and then explode straight up as you press the kettlebells overhead.
  Lower the bells back to the starting position, flip the bells back over your wrists, swing them between your legs


created_at: 2023-07-25 15:31:17.552592
updated_at: 2023-07-25 15:31:17.552599
joints_used: hip,knee
movement_patterns: core,core - anti-extension
muscle_groups: core,hip flexor
name: Dead Bug Heel Taps
description:
  Keep your back flat on the ground, arms straight up and knees at 90 degrees. Slowly lower one heel at a time to tap the ground, while keeping the knees at 90 and back flat. Return to starting position and switch 


created_at: 2023-07-25 15:31:17.556906
updated_at: 2023-07-25 15:31:17.556913
side: left_leg
joints_used: hip,knee,ankle,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box
muscle_groups: quads,glutes
synonyms: bulgarian split squat, RFE Split Squat
name: Elevated Dumbbell Split Squat
description:
  Start with your right foot on the box behind you with your laces down. Your left leg is on the floor in front of you. Your left knee should reach a ninety degree bend as you lower down.


created_at: 2023-07-25 15:31:17.557634
updated_at: 2023-07-25 15:31:17.557641
side: right_leg
joints_used: ankle,hip,knee,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box
muscle_groups: quads,glutes
synonyms: bulgarian split squat, RFE Split Squat
name: Elevated Dumbbell Split Squat
description:
  Put your left foot on the box behind you with your laces down. Your right leg is on the floor in front of you. Your right knee should reach a ninety degree bend as you lower down.


created_at: 2023-07-25 15:31:17.558375
updated_at: 2023-07-25 15:31:17.558382
joints_used: hip,knee,shoulder
movement_patterns: yoga,mobility
muscle_groups: lower back,hamstrings
name: Half Forward Fold
description:
  Stand with feet hip width apart, bend forward at the hips and hold. Keep your back flat by puffing your chest up. Your knees can be slightly bent.


created_at: 2023-07-25 15:31:17.559117
updated_at: 2023-07-25 15:31:17.559124
side: left_side
joints_used: thoracic spine,wrist,elbow,shoulder
movement_patterns: plyometric,core,arms
equipment_required: Medicine Ball,Wall
muscle_groups: core,obliques
name: Med Ball Anti-Rotational Throw
description:
  With your left foot closest to the wall, start with your feet about shoulder width apart. Reach the ball to the right side of your body and then bring your arms across your body, throwing the ball into the wall. Focus on keeping your torso as still as you can while completing the throw.


created_at: 2023-07-25 15:31:17.559847
updated_at: 2023-07-25 15:31:17.559854
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - Diagonal Shuffle (2 In 1 Out)
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in a diagonal 2 foot in 1 foot out pattern


created_at: 2023-07-25 15:31:17.560615
updated_at: 2023-07-25 15:31:17.560622
joints_used: hip,knee
movement_patterns: massage
equipment_required: Foam Roll
muscle_groups: quads
name: Foam Roll Quad
description:
  Lay on your stomach and place the roller under your thigh.  Come up on your elbows and roll the length of your quad.  Make sure to get the inside and outside lanes too.


created_at: 2023-07-25 15:31:17.561340
updated_at: 2023-07-25 15:31:17.561347
side: right_arm
joints_used: elbow,shoulder,wrist,knee,hip
movement_patterns: upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: deltoids
name: Bottoms Up Press
description:
  In a kneeling position with your right knee down,, grab the kettlebell in your right hand so the round part of the bell is pointing up.. With a steady wrist,, press up overhead and lower slowly with control.


created_at: 2023-07-25 15:31:17.562795
updated_at: 2023-07-25 15:31:17.562802
joints_used: shoulder,ankle,knee,hip,wrist
movement_patterns: core
equipment_required: Stability Ball
muscle_groups: core,hip flexor
name: Stability Ball Pike
description:
  Setup with your feet/shins elevated on top of a stability ball and hands in a push-up position.  Push your feet into the stability ball to drive your hips up to the sky while keeping everything in line from your hips to you shoulders.  Return to the starting position.


created_at: 2023-07-25 15:31:17.563742
updated_at: 2023-07-25 15:31:17.563756
side: left_arm
joints_used: elbow,shoulder,hip
movement_patterns: core,core - anti-rotation
equipment_required: Yoga Mat
muscle_groups: obliques,core
name: Single-Arm Plank
description:
  Lay on the ground. Raise up on both elbows and feet.  Widen your feet for more stability. Maintain perfect posture, engage your abs, and raise your right arm and hold it across your chest. Don't let your hips tilt.


created_at: 2023-07-25 15:31:17.564611
updated_at: 2023-07-25 15:31:17.564619
side: right_arm
joints_used: elbow,shoulder,hip
movement_patterns: core,core - anti-rotation,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: obliques,core
name: Single-Arm Plank
description:
  Lay on the ground. Raise up on both elbows and feet.  Widen your feet for more stability. 
  Maintain perfect posture, engage your abs, and raise your left arm and hold it across your chest. Don't let your hips tilt.


created_at: 2023-07-25 15:31:17.567144
updated_at: 2023-07-25 15:31:17.567157
joints_used: thoracic spine,elbow,shoulder,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Suspension Trainer
muscle_groups: middle back,lats
synonyms: TRX Rows
name: Suspension Rows
description:
  Walk out to a forty five degree angle and hold yourself up holding the handles. Start with your arms fully extended, palms facing inward towards your body and pull yourself up keeping your legs straight


created_at: 2023-07-25 15:31:17.570265
updated_at: 2023-07-25 15:31:17.570272
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: balance,lower pull - hip hinge
muscle_groups: hamstrings,glutes
synonyms: SL RDL,Single Leg Romanian Deadlift
name: Airplanes
description:
  Pivot from the hip of your left leg.  As you see-saw down, keep your upper body and right leg moving as one piece.  Go to parallel and then pull back up.


created_at: 2023-07-25 15:31:17.571002
updated_at: 2023-07-25 15:31:17.571010
side: right_arm
joints_used: ankle,elbow,shoulder,knee,hip,wrist
movement_patterns: upper pull,upper pull - horizonal,lower push,lower push - squat
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,upper back,quads,glutes,obliques
synonyms: Single Arm Squat and Row
name: Single-Arm Cable Squat and Row
description:
  Start with your feet just outside of hip width,, and the handle in your right hand with your arm straight.. Squat down as you reach your right arm forward.. Stand up and row.. Pause at the top..


created_at: 2023-07-25 15:31:17.571749
updated_at: 2023-07-25 15:31:17.571756
joints_used: hip,ankle,knee
movement_patterns: mobility,mobility - dynamic,lower pull
equipment_required: Miniband
muscle_groups: glutes,hip abductors
name: Miniband Monster Walks
description:
  With a miniband around your knees start in an athletic stance with hips back and knees bent.  Take small steps forward and then back.  Add a 2nd miniband around your ankles for more burn


created_at: 2023-07-25 15:31:17.573534
updated_at: 2023-07-25 15:31:17.573546
joints_used: shoulder,hip,elbow,wrist,ankle,knee
movement_patterns: core,core - anti-extension,mobility,mobility - dynamic
muscle_groups: core,middle back,deltoids,hamstrings
synonyms: Inchworms
name: Walkouts
description:
  Start tall with your arms overhead.. Hinge your hips back,, as you reach your arms down to the ground.. Walk your hands forward into a high plank,, pause, then reverse and stand back up..


created_at: 2023-07-25 15:31:17.574487
updated_at: 2023-07-25 15:31:17.574497
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: lower push,lower push - squat,plyometric
muscle_groups: glutes,quads,core
name: Modified Burpees
description:
  Step back to a high plank.  Then step or jump your feet back to your hands.  Lastly stand and jump with control.


created_at: 2023-07-25 15:31:17.577743
updated_at: 2023-07-25 15:31:17.577750
joints_used: shoulder,wrist,elbow,ankle
movement_patterns: upper push,upper push - horizontal
equipment_required: Yoga Mat
muscle_groups: chest,rotator cuff
name: Scap Push-Ups
description:
  In a pushup position with arms straight, squeeze your shoulder blades together and hold for 1 second. Next, push all the way out, pressing your chest away from the ground.  This movement activates the muscles of your shoulder cuff.


created_at: 2023-07-25 15:31:17.578528
updated_at: 2023-07-25 15:31:17.578535
joints_used: hip,knee,ankle
movement_patterns: massage
equipment_required: Foam Roll
muscle_groups: glutes
name: Foam Roll Glute
description:
  Sit on the foam roll.  Tilt your body to one side and place your elbow on the ground.  Massage your glute and the outside of your hip.


created_at: 2023-07-25 15:31:17.579294
updated_at: 2023-07-25 15:31:17.579301
joints_used: hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dowel
muscle_groups: glutes,hamstrings,lower back
name: Dowel Hip Hinge
description:
  Keeping the bar pressed to your butt, upper back, and head, perform a hip hinge by sliding your hips back and slightly bending your knees. Hinge as far as you can while keeping the bar pressed to your butt, upper back and head. Return to standing position.


created_at: 2023-07-25 15:31:17.580060
updated_at: 2023-07-25 15:31:17.580068
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower push,lower push - squat,plyometric
muscle_groups: quads,glutes,calves
name: Drop Squats
description:
  From a standing position with your hands up, jump your feet apart and drop into a squat as your hands swipe behind you. Do this as quickly as possible and land soft and stable.  Stand back up and repeat.


created_at: 2023-07-25 15:31:17.580969
updated_at: 2023-07-25 15:31:17.580979
joints_used: lumbar spine,hip
movement_patterns: core,mobility,core - anti-extension,mobility - dynamic
muscle_groups: hamstrings,hip flexor,core
name: Single-Leg Lowers
description:
  Laying down with both legs vertical and your palms pressing into the ground, slowly lower one leg just above the ground while keep the other leg vertical.  Keep your core engaged and legs straight.


created_at: 2023-07-25 15:31:17.583747
updated_at: 2023-07-25 15:31:17.583758
joints_used: ankle,hip,knee
movement_patterns: plyometric,cardio/locomotion
equipment_required: Jump Rope
muscle_groups: calves,feet
name: Jump Rope
description:
  Jump with both of your feet at the same time, spending as little time on the floor as possible.  Move the rope with your wrists not the entire arm.


created_at: 2023-07-25 15:31:17.584590
updated_at: 2023-07-25 15:31:17.584599
side: right_leg
joints_used: hip,knee
movement_patterns: lower pull
muscle_groups: hip abductors,glutes
name: Clamshells
description:
  Lie on your left side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your right knee away from your left,, and finish by squeezing your right glute..


created_at: 2023-07-25 15:31:17.586154
updated_at: 2023-07-25 15:31:17.586161
joints_used: thoracic spine
movement_patterns: massage
equipment_required: Foam Roll,Yoga Mat
muscle_groups: upper back
name: Foam Roll Upper Back
description:
  Lay on the roller with your hands behind your head. Roll forward and backward, massaging the muscles on each side of the spine and around your neck and upper back.


created_at: 2023-07-25 15:31:17.587663
updated_at: 2023-07-25 15:31:17.587671
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell
muscle_groups: glutes,quads
synonyms: Eccentric Single Leg Squat,Eccentric Single-Leg Squat,1 Down 2 Up Single Leg Squat
name: Eccentric Single-Leg Squat
description:
  Stand on your right leg in front of a box or bench.. With your left leg out in front of you,, reach back, and slowly sit down on the box.. Use both feet to stand back up.


created_at: 2023-07-25 15:31:17.597813
updated_at: 2023-07-25 15:31:17.597821
joints_used: knee,shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal,arms
equipment_required: Medicine Ball
muscle_groups: chest,triceps
name: Modified Med Ball Push-Up
description:
  Start with your knees and toes resting on the ground. Position your body in a straight line from head to knee, with your hands resting on the ball. Lower your torso to the ball, maintaining the straight line position from head to knee. Press back up to the starting position. 


created_at: 2023-07-25 15:31:17.598560
updated_at: 2023-07-25 15:31:17.598567
side: right_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist,hip
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: core,obliques
name: Standing Rope Lift
description:
  Start in a squat stance with your right side to the cable column.. Keep a tall torso as you stand up fast,, to pull the rope up and across your body.. Finish with straight arms over your left shoulder..


created_at: 2023-07-25 15:31:17.600033
updated_at: 2023-07-25 15:31:17.600040
side: left_leg
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: plyometric
muscle_groups: quads,glutes
synonyms: Single Leg Vertical Jump
name: Single-Leg Vertical Jump
description:
  Stand on your left leg,, and quickly drop your hips,, before driving into the ground to jump as high as you can.. Land on both feet under control,, with your arms and hips back..


created_at: 2023-07-25 15:31:17.601562
updated_at: 2023-07-25 15:31:17.601569
side: right_leg
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: plyometric
muscle_groups: quads,glutes
synonyms: Single Leg Vertical Jump
name: Single-Leg Vertical Jump
description:
  Stand on your right leg,, and quickly drop your hips,, before driving into the ground to jump as high as you can.. Land on both feet under control,, with your arms and hips back..


created_at: 2023-07-25 15:31:17.604464
updated_at: 2023-07-25 15:31:17.604471
joints_used: thoracic spine,lumbar spine,hip,shoulder
movement_patterns: core
muscle_groups: core,hip flexor
name: Straight Leg Crunch
description:
  Laying on your back with your legs straight, raise your legs up to the sky.  Keeping you legs up and straight,  perform a crunch while reaching up to your toes and pulling your shoulder blades off the ground.  Slowly return to the starting position.


created_at: 2023-07-25 15:31:17.605193
updated_at: 2023-07-25 15:31:17.605200
joints_used: ankle,knee,hip
movement_patterns: plyometric,cardio/locomotion
equipment_required: Agility Ladder
muscle_groups: calves,hip flexor
name: Agility Ladder - Hop Scotch (2 In 2 Out)
description:
  In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to prevent tripping on the ladder. Stay light on your feet and pump your arms as you quickly move through the ladder in a hop scotch 2 foot in 2 foot out pattern


created_at: 2023-07-25 15:31:17.605937
updated_at: 2023-07-25 15:31:17.605944
joints_used: thoracic spine,elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar
muscle_groups: lats,middle back,biceps,upper back
name: Chin-Ups
description:
  Start with both hands grabbing a pull-up bar with your palms facing yourself. Pull your chest up to the bar with your chin passing the bar


created_at: 2023-07-25 15:31:17.606685
updated_at: 2023-07-25 15:31:17.606692
side: left_side
joints_used: thoracic spine,hip,knee
movement_patterns: mobility - static,mobility
muscle_groups: quads,glutes
name: Side-Lying Quad and Glute Stretch
description:
  Lying on your back, bring your left knee up to 90 degrees and fold your leg across your body. Gently press your left knee to the ground with your right hand. With your left hand reach down and pull your right ankle towards your glute.


created_at: 2023-07-25 15:31:17.608191
updated_at: 2023-07-25 15:31:17.608198
joints_used: thoracic spine,lumbar spine,hip
movement_patterns: core
muscle_groups: core,hip flexor,obliques
name: Alternating V-Up
description:
  Lie on your back with your arms and legs extended and lifted off the floor. Raise one leg up straight then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg. Lower under control and then repeat with your other leg and arm


created_at: 2023-07-25 15:31:17.608938
updated_at: 2023-07-25 15:31:17.608945
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: glutes
synonyms: Glute Bridge,Hip Bridge,Hip Thrust
name: Hip Lifts
description:
  Imagine you have a walnut between your glutes, bridge up and crack it.  Lower back down to the ground.


created_at: 2023-07-25 15:31:17.609670
updated_at: 2023-07-25 15:31:17.609677
side: right_leg
joints_used: hip,knee
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: hip abductors
synonyms: Jane Fondas,Side-lying hip abduction
name: Hip Burner
description:
  Lay on the ground with your left side touching the ground. Keeping your upper body still, and both legs fully extended, slowly lift your right leg up to the sky


created_at: 2023-07-25 15:31:17.611888
updated_at: 2023-07-25 15:31:17.611895
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest
name: Dumbbell Chest Fly
description:
  Lay flat on a bench with dumbbells over your chest, palms facing each other and elbows slightly bent. Slowly squeeze your shoulder blades together and open your chest as you lower the weight by your sides. Once you feel your shoulder blades can squeeze no further, engage your chest and return the bells to starting position 


created_at: 2023-07-25 15:31:17.612638
updated_at: 2023-07-25 15:31:17.612645
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,deltoids,triceps
name: Alternating Dumbbell Incline Bench Press
description:
  With a bench on an incline, grab two dumbbells and lay back.  With palms forward press both weights up.  Lower one dumbbell while keeping the other arm extended.  Finish the rep with one arm and then alternate to the other


created_at: 2023-07-25 15:31:17.613379
updated_at: 2023-07-25 15:31:17.613386
joints_used: shoulder,elbow,wrist,ankle
movement_patterns: upper push,upper push - horizontal,plyometric
equipment_required: Yoga Mat
muscle_groups: chest,triceps
synonyms: Clap Push up,Explosive Pushups
name: Explosive Push-Ups
description:
  In a push-up position, lower down slowly and explode up as hard as possible, lifting your hands off the floor.


created_at: 2023-07-25 15:31:17.614112
updated_at: 2023-07-25 15:31:17.614118
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - squat,core
muscle_groups: glutes,quads
name: Isometric Bodyweight Squat
description:
  Start by standing with your feet just outside of hip width.. Sit your hips down and back,, to lower into a squat.. Actively push your knees apart,, as you keep a tall spine and hold this position..


created_at: 2023-07-25 15:31:17.614845
updated_at: 2023-07-25 15:31:17.614852
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull
equipment_required: Tricep Rope
muscle_groups: upper back,middle back
name: Face Pull
description:
  Start in an athletic stance,, holding the rope with your hands facing each other.. Keep your elbows high,, and sqeeze them back,, to bring the rope towards your face.. Pause and return under contol..


created_at: 2023-07-25 15:31:17.615620
updated_at: 2023-07-25 15:31:17.615627
joints_used: lumbar spine,elbow,hip,knee,shoulder
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Barbell
muscle_groups: middle back,lats,lower back
synonyms: Barbell Rows,Bent over row
name: Barbell Row
description:
  Start with the bar just below your knees and your back flat.. Maintain that position as you drive your elbows backwards to squeeze the bar into your chest.. Lower the bar under control and repeat..


created_at: 2023-07-25 15:31:17.616352
updated_at: 2023-07-25 15:31:17.616359
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Resistance Band
muscle_groups: triceps
name: Resistance Band Tricep Extension
description:
  Stand with one foot slightly in front of the other and place the center of the band under the back foot. Bring the working arm up above the top of your head. Slowly lower the handle behind the back of your head until your elbow is bent to 90 degrees, keeping elbows close to the side of your head. Press hands back up overhead.


created_at: 2023-07-25 15:31:17.617828
updated_at: 2023-07-25 15:31:17.617835
joints_used: elbow,wrist,shoulder
movement_patterns: arms
equipment_required: Tricep Rope,Cable Resistance Machine
muscle_groups: triceps
name: Tricep Pushdown
description:
  In an athletic position with your elbows by your ribcage, grab cable or resistance band handles with an overhand grip.  Press down towards your feet while keeping your elbows by your side.  Return to the starting position.


created_at: 2023-07-25 15:31:17.618578
updated_at: 2023-07-25 15:31:17.618585
joints_used: shoulder,elbow,wrist,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Resistance Band
muscle_groups: upper back,lats
name: Resistance Band Rows
description:
  Stand with both feet on the center of the band, feet should width apart. Then hinge your upper body forward at the hips to about a 45-degree angle. Start with your arms hanging down. Keep your elbows tucked close to your body as you pull the band back towards your waist. Pause at the top, lower the arms back down.


created_at: 2023-07-25 15:31:17.619336
updated_at: 2023-07-25 15:31:17.619343
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - vertical,arms
equipment_required: Resistance Band
muscle_groups: upper back,traps,deltoids
name: Resistance Band Upright Row
description:
  In a standing position, anchor the resistance band under your feet. Start by gripping the band with your palms facing behind your body. Drive your elbows up towards the ceiling, pulling the band to shoulder height. Return to the starting position by lowering with control.


created_at: 2023-07-25 15:31:17.620100
updated_at: 2023-07-25 15:31:17.620107
joints_used: elbow,wrist
movement_patterns: arms
equipment_required: Resistance Band
muscle_groups: biceps,forearms
name: Resistance Band Reverse Curl
description:
  In a standing position, anchor the resistance band under your feet. Start by gripping the band with your palms facing behind your body. Keeping your elbows close to the side of your body, complete the curl. Return to the starting position by lowering with control. 


created_at: 2023-07-25 15:31:17.620856
updated_at: 2023-07-25 15:31:17.620863
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: mobility,mobility - dynamic
muscle_groups: hip flexor,quads,hip adductors
name: Spiderman Stretch
description:
  Start in a high plank and lunge your right leg forward keeping both hands to the left of your right leg. Keeping your right leg at ninety degrees, hold, bring your foot back and repeat on the other side


created_at: 2023-07-25 15:31:17.622376
updated_at: 2023-07-25 15:31:17.622383
joints_used: lumbar spine,hip,knee,elbow,thoracic spine,shoulder
movement_patterns: core,core - rotational
equipment_required: Yoga Mat
muscle_groups: core,obliques
name: Bicycles
description:
  With your hands behind your head,, crunch up and touch your right elbow to your left knee.. Then cycle to the opposite side.. As you continue cycling through, keep your low back on the ground.


created_at: 2023-07-25 15:31:17.623127
updated_at: 2023-07-25 15:31:17.623134
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Suspension Trainer
muscle_groups: chest,triceps
synonyms: Feet Elevated TRX Push-Ups, Feet Elevated Suspension Pushups
name: Feet Elevated Suspension Push-Ups
description:
  Put your feet in the stirrups, laces pointing straight ahead. Your feet should be about one foot off the ground. Get into a high plank and go down for a push-up and come back up


created_at: 2023-07-25 15:31:17.623873
updated_at: 2023-07-25 15:31:17.623880
side: right_leg
joints_used: lumbar spine,hip
movement_patterns: core
muscle_groups: core,hip flexor
name: Curl Up
description:
  Lie on your back and bend your left knee to place that foot flat on the floor while keeping your right leg straight. Place your hands under your lower back to support your natural lumbar curve. Take in a deep breath, tuck your chin slightly, and exhale as you tighten your entire trunk, and crunch your abs to bring the bottom of your ribs toward your pelvis—this will be a minimal movement but should lift your upper back from the floor and push your lower back down into your hands.


created_at: 2023-07-25 15:31:17.624624
updated_at: 2023-07-25 15:31:17.624631
joints_used: ankle,elbow,shoulder,hip,knee,wrist
movement_patterns: core,mobility,mobility - dynamic
muscle_groups: abs
name: High Plank Sit-Back
description:
  Start in a high plank position with feet shoulder width apart. Push through your hands, bend your knees and sink in to your hips, like an elevated child's pose. Return back to the high plank position.


created_at: 2023-07-25 15:31:17.625348
updated_at: 2023-07-25 15:31:17.625355
side: left_side
joints_used: shoulder,thoracic spine,lumbar spine,elbow,wrist,ankle
movement_patterns: core,core - anti-lateral flexion
equipment_required: Yoga Mat
muscle_groups: core,obliques
name: High Side Plank
description:
  Start with your left hand on the floor directly under your shoulder with your right hand on your hip making a triangle and with your feet stacked on top of each other. Only your right foot should be touching the ground.


created_at: 2023-07-25 15:31:17.626083
updated_at: 2023-07-25 15:31:17.626090
side: right_side
joints_used: shoulder,thoracic spine,lumbar spine,elbow,wrist,ankle
movement_patterns: core,core - anti-lateral flexion
equipment_required: Yoga Mat
muscle_groups: core,obliques
name: High Side Plank
description:
  Start with your right hand on the floor directly under your shoulder with your left hand on your hip making a triangle and with your feet stacked on top of each other. Only your right foot should be touching the ground.


created_at: 2023-07-25 15:31:17.626830
updated_at: 2023-07-25 15:31:17.626837
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: glutes
synonyms: Glute Bridge,Hip Bridge,Hip Thrust
name: Hip Lifts
description:
  Lay on the floor.  With your right knee pulled in toward your chest, imprint your left foot into the floor and bridge up.  Slowly lower back to the floor.


created_at: 2023-07-25 15:31:17.628289
updated_at: 2023-07-25 15:31:17.628296
joints_used: hip,knee,elbow,shoulder,wrist,ankle
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: glutes,hamstrings,quads,hip flexor
name: Quad Rockers
description:
  Start with your hands and knees on the ground.. Keep your back flat,, and knees outside your hips.. Rock your hips back towards your feet,, only as far as you can maintain an arch in your low back..


created_at: 2023-07-25 15:31:17.629065
updated_at: 2023-07-25 15:31:17.629073
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: glutes
synonyms: Glute Bridge,Hip Bridge,Hip Thrust
name: Hip Lifts
description:
  Lay on the floor.  With your left knee pulled in toward your chest, imprint your right foot into the floor and bridge up.  Slowly lower back to the floor.


created_at: 2023-07-25 15:31:17.630695
updated_at: 2023-07-25 15:31:17.630704
side: right_arm
joints_used: thoracic spine,lumbar spine,cervical spine,shoulder,wrist
movement_patterns: mobility,mobility - dynamic
muscle_groups: lower back,middle back
synonyms: Quadruped Tspine Rotation,T Spine Rotation,T-Spine Rotation
name: Prayer Stretch
description:
  Starting in a childs pose sitting back on your heels, reach your left arm and press the palm into the floor.  Right hand behind your head, rotate right, stretching your back and chest.


created_at: 2023-07-25 15:31:17.631496
updated_at: 2023-07-25 15:31:17.631504
joints_used: hip,knee,thoracic spine,shoulder
movement_patterns: core
muscle_groups: lower back,glutes
name: Isometric Superman
description:
  Lie face down with your arms stretched out above your head. Raise your arms, chest and legs off the ground and hold.


created_at: 2023-07-25 15:31:17.632282
updated_at: 2023-07-25 15:31:17.632290
joints_used: shoulder
movement_patterns: mobility,mobility - dynamic
muscle_groups: chest
name: Standing T Chest Stretch
description:
  Reach both arms out in front of you with palms up.  Stretch them apart into a T position.  Hold for two seconds and come back to the center


created_at: 2023-07-25 15:31:17.633801
updated_at: 2023-07-25 15:31:17.633808
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull
equipment_required: Resistance Band
muscle_groups: rotator cuff
name: Resistance Band No-Money
description:
  Start by holding the band in each hand with your elbows at a 90-degree angle. Keeping your elbows pinned to your side and your palms facing the ceiling, rotate your arms so that your hands move to a position towards the side of your body. Return to the starting position with control. 


created_at: 2023-07-25 15:31:17.634574
updated_at: 2023-07-25 15:31:17.634582
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Resistance Band
muscle_groups: chest,triceps
name: Resistance Band Chest Press
description:
  Start by grasping the band in both hands and positioning the band to run along your mid-back. Standing with your hands at chest level, press your arms directly off of your chest to a straight arm position. Return to the starting position by lowering your hands back towards your chest. 


created_at: 2023-07-25 15:31:17.635365
updated_at: 2023-07-25 15:31:17.635374
side: left_side
joints_used: ankle,hip,knee,elbow,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Resistance Band
muscle_groups: quads,glutes
name: Resistance Band Split Squats
description:
  Stagger your feet with your left foot in front. Now stand on the band with your left foot. Grip a handle in each hand and raise your hands up to your shoulders. Then, lower your hips straight down,, until your front thigh is almost parallel with the floor.


created_at: 2023-07-25 15:31:17.636191
updated_at: 2023-07-25 15:31:17.636199
side: right_side
joints_used: ankle,hip,knee,elbow,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Resistance Band
muscle_groups: quads,glutes
name: Resistance Band Split Squats
description:
  Stagger your feet with your right foot in front. Now stand on the band with your right foot. Grip a handle in each hand and raise your hands up to your shoulders. Then lower your hips straight down until your front thigh is almost parallel with the floor.


created_at: 2023-07-25 15:31:17.636985
updated_at: 2023-07-25 15:31:17.636992
side: left_arm
joints_used: ankle,knee,knee,elbow,thoracic spine,shoulder
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine
muscle_groups: lats,middle back
name: Split Cable Rotational Row
description:
  Start in a split stance with your right leg forward,, holding the handle in your left hand.. Lunge down and reach your left arm forward.. Drive your left elbow back and rotate as you stand..


created_at: 2023-07-25 15:31:17.637795
updated_at: 2023-07-25 15:31:17.637803
side: right_arm
joints_used: ankle,thoracic spine,elbow,hip,knee,shoulder
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine
muscle_groups: middle back,lats
name: Split Cable Rotational Row
description:
  Start in a split stance with your left leg forward,, holding the handle in your right hand.. Lunge down and reach your right arm forward.. Drive your right elbow back and rotate as you stand..


created_at: 2023-07-25 15:31:17.638554
updated_at: 2023-07-25 15:31:17.638561
joints_used: shoulder,elbow,hip,ankle
movement_patterns: core,core - anti-extension
muscle_groups: core
synonyms: Front Plank
name: Low Plank
description:
  Lay on the ground. Raise up on both elbows and feet.  Maintain perfect posture, engage your abs, and hold.


created_at: 2023-07-25 15:31:17.639310
updated_at: 2023-07-25 15:31:17.639318
joints_used: hip,knee,ankle,shoulder,wrist,elbow
movement_patterns: lower push,lower push - squat,upper push - vertical
equipment_required: Dumbbell
muscle_groups: glutes,quads,deltoids
synonyms: DB Thruster,Dumbbell Squat to Press
name: Dumbbell Squat and Press
description:
  With dumbbells held at your shoulders, squat back and down into a full squat.  Then drive up and press the dumbbells toward the ceiling.  Lower them to your shoulders and repeat.


created_at: 2023-07-25 15:31:17.640078
updated_at: 2023-07-25 15:31:17.640086
joints_used: shoulder,ankle,elbow,hip,lumbar spine
movement_patterns: upper push,upper push - vertical,core
muscle_groups: core,triceps,deltoids
name: Dolphin Push-Up
description:
  Starting in a low plank position, drive your butt to the ceiling while keeping back flat and legs straight. Once shoulder has fully extended, lower hips into low plank position. 


created_at: 2023-07-25 15:31:17.640827
updated_at: 2023-07-25 15:31:17.640834
joints_used: ankle,hip,knee
movement_patterns: cardio/locomotion
muscle_groups: quads,glutes,calves
name: Jog in Place
description:
  Start in a standing position with your feet underneath your hips.. Be quick off the ground,, as you alternate your legs up and down to jog in place.


created_at: 2023-07-25 15:31:17.641563
updated_at: 2023-07-25 15:31:17.641570
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: core,core - anti-extension
muscle_groups: core
name: Isometric Bear Crawl with Toe Taps
description:
  Start in a bear crawl position. Making sure your hips stay level, lift one foot 2-3 inches off the ground. Return you foot back to a bear crawl position and repeat the other side.


created_at: 2023-07-25 15:31:17.642304
updated_at: 2023-07-25 15:31:17.642312
joints_used: hip,knee,ankle
movement_patterns: mobility,mobility - dynamic,cardio/locomotion
muscle_groups: hip flexor,hamstrings
name: Heel Kicks
description:
  Start with your feet underneath your hips.. Alternate legs to run in place,, and try to snap your heel to your butt each time.. Be quick off the ground,, and keep your chest tall..


created_at: 2023-07-25 15:31:17.643795
updated_at: 2023-07-25 15:31:17.643802
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,deltoids,triceps
name: Dumbbell Incline Bench Press
description:
  Adjust the incline bench up two notches.. Lay back on the bench,, with a dumbbell in each hand.. Press the dumbbells towards the ceiling.. Lower down under control,, keeping your elbows tucked..


created_at: 2023-07-25 15:31:17.645318
updated_at: 2023-07-25 15:31:17.645325
joints_used: lumbar spine,thoracic spine,hip
movement_patterns: core,core - rotational
equipment_required: Yoga Mat
muscle_groups: obliques,core
name: Oblique Twists
description:
  Sitting on the ground, keep your heels touching the floor, lean back to a forty five degree angle and rotate your upper body side to side touching the ground with each rotation


created_at: 2023-07-25 15:31:17.646058
updated_at: 2023-07-25 15:31:17.646065
joints_used: ankle,lumbar spine,hip,knee,shoulder
movement_patterns: mobility,mobility - dynamic
muscle_groups: glutes,quads,upper back,hamstrings
name: Bottom Up Squats
description:
  Start in a standing position with your feet just outside of hip width, and your arms straight overhead,, with straight legs, shift your hips backwards bringing your hands down to your feet,, bend your knees to sit down and move your hips back, your torso should remain tall,, keeping your straight arms between your legs, while staying in the squat position, reach your arms straight overhead,, push the ground away to stand up, repeat.


created_at: 2023-07-25 15:31:17.646814
updated_at: 2023-07-25 15:31:17.646822
joints_used: elbow,shoulder,wrist,ankle
movement_patterns: upper push,upper push - horizontal
equipment_required: Resistance Band
muscle_groups: triceps,chest,core,deltoids
name: Resistance Band Push-Up
description:
  Anchor the end points of the band underneath your hands and position the mid-point of the band so it rests across your mid-back. Position yourself in the top of a push-up position with your body in a straight line from head to heel. Bend at your elbows and lower your body towards the floor, maintaining a straight line from head to heel. Return to the starting position by pressing back up to a straight arm position. 


created_at: 2023-07-25 15:31:17.649959
updated_at: 2023-07-25 15:31:17.649969
joints_used: thoracic spine,elbow,knee,shoulder,wrist
movement_patterns: upper pull
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,middle back
name: Alternating Cable Split Pulldown
description:
  Start in a half-kneeling position with cables set high and a handle in each hand.. Draw one arm back,, bringing your elbow just past your ribs.. Return under control and repeat on the other side.


created_at: 2023-07-25 15:31:17.650747
updated_at: 2023-07-25 15:31:17.650755
joints_used: lumbar spine,hip,knee,wrist
movement_patterns: core,core - anti-extension,core - anti-rotation
equipment_required: Yoga Mat
muscle_groups: core
name: Bird Dogs
description:
  Start on all fours. Keep your back flat, extend your left hand with your right foot then your right hand with your left foot


created_at: 2023-07-25 15:31:17.651512
updated_at: 2023-07-25 15:31:17.651520
joints_used: shoulder,thoracic spine,elbow
movement_patterns: upper pull,upper pull - vertical
equipment_required: Yoga Mat
muscle_groups: upper back,deltoids
name: Flying Shoulder Presses
description:
  Start lying face down with your hands next to your head and arms at a ninety degree angle. Lift your upper body and extend your arms out as far as you can


created_at: 2023-07-25 15:31:17.653769
updated_at: 2023-07-25 15:31:17.653776
joints_used: hip,thoracic spine,ankle,knee,shoulder,wrist
movement_patterns: mobility,mobility - dynamic
muscle_groups: hip flexor,middle back,hamstrings
name: World's Greatest Stretch
description:
  Start in a high plank,, and step into a spiderman stretch.. Open up towards your front leg,, next rotate back,, to then straighten your front leg and stretch your hamstring.. Switch legs and repeat..


created_at: 2023-07-25 15:31:17.656700
updated_at: 2023-07-25 15:31:17.656708
joints_used: ankle,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Resistance Band
muscle_groups: hamstrings,glutes
name: Resistance Band Romanian Deadlift
description:
  In a standing position, anchor the resistance band under your feet. With your hands gripping the band to the side of your body, hinge at your hips and lower your torso towards the ground. Return to the starting position with control. 


created_at: 2023-07-25 15:31:17.657428
updated_at: 2023-07-25 15:31:17.657435
side: left_side
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: 3-Way Lunge Matrix
description:
  Lateral, reverse, forward.   Step out into a lateral lunge, press back to center.  Next step back into a reverse lunge.  Drive directly into a forward lunge for 1 complete rep.


created_at: 2023-07-25 15:31:17.658888
updated_at: 2023-07-25 15:31:17.658895
joints_used: hip,knee,ankle
movement_patterns: lower pull,core
equipment_required: Yoga Mat
muscle_groups: glutes
name: Hip Lift March
description:
  Lie on your back with your knees bent,, and heels into the ground.. Bridge your hips up and hold.. Lift one foot off the ground,, and straighten that leg.. Pause and then alternate sides..


created_at: 2023-07-25 15:31:17.659671
updated_at: 2023-07-25 15:31:17.659678
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: glutes
synonyms: Isometric Single Leg Glute Bridge
name: Isometric Single-Leg Glute Bridge
description:
  Lay on the floor with your right knee pulled in towards your chest.,,, push your left heel into the floor to bridge up.,, then, Slowly lower back to the floor.


created_at: 2023-07-25 15:31:17.660429
updated_at: 2023-07-25 15:31:17.660436
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: glutes
synonyms: Isometric Single Leg Glute Bridge
name: Isometric Single-Leg Glute Bridge
description:
  Lay on the floor with your left knee pulled in towards your chest.,,, push your right heel into the floor to bridge up.,, then, Slowly lower back to the floor.


created_at: 2023-07-25 15:31:17.661186
updated_at: 2023-07-25 15:31:17.661193
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: mobility - dynamic
muscle_groups: quads,glutes,calves
name: Duck Walk - Forward and Back
description:
  Start in a crouched position with your chest up.. Be as low as you can while walking forward,, exaggerating your steps as you go.. To walk backwards,, reverse your steps and stay low..


created_at: 2023-07-25 15:31:17.661938
updated_at: 2023-07-25 15:31:17.661945
side: left_arm
joints_used: shoulder,thoracic spine
movement_patterns: mobility,mobility - dynamic
muscle_groups: lats,middle back
name: Arm Sweep Stretch
description:
  Laying on your right side, with knees at 90 degrees, circle your left arm around the world ,,, then tuck it behind your back. Retrace the steps to get back to the starting position...


created_at: 2023-07-25 15:31:17.662693
updated_at: 2023-07-25 15:31:17.662700
side: right_arm
joints_used: shoulder,thoracic spine
movement_patterns: mobility,mobility - dynamic
muscle_groups: lats,middle back
name: Arm Sweep Stretch
description:
  Laying on your left side, with knees at 90 degrees, circle your right arm around the world ,,, then tuck it behind your back. Retrace the steps to get back to the starting position...


created_at: 2023-07-25 15:31:17.664203
updated_at: 2023-07-25 15:31:17.664210
joints_used: ankle,knee,hip
movement_patterns: plyometric
muscle_groups: calves,quads
name: Quick Feet In and Outs
description:
  Start in an athletic stance,, with your feet under your hips.. Be quick and light on your feet,, moving them in an alternating pattern,, out out, in in..


created_at: 2023-07-25 15:31:17.664945
updated_at: 2023-07-25 15:31:17.664952
joints_used: ankle,elbow,shoulder
movement_patterns: core,core - anti-extension,core - anti-lateral flexion,core - rotational
muscle_groups: core,obliques
name: Alternating Low Plank to Side Plank
description:
  Start in a low plank position. Rotate into a side plank and pause briefly. Return back to a low plank under control then rotate into a side plank on the opposite side


created_at: 2023-07-25 15:31:17.665701
updated_at: 2023-07-25 15:31:17.665708
joints_used: elbow,shoulder
movement_patterns: combat
muscle_groups: deltoids,rotator cuff
synonyms: Burnout Punches
name: Shoeshine
description:
  In an athletic stance with a soft knee bend, alternate arms and throw jabs, rotate your arms as you punch out.


created_at: 2023-07-25 15:31:17.666457
updated_at: 2023-07-25 15:31:17.666463
side: left_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist,hip
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: core,obliques
name: Standing Rope Lift
description:
  Start in a squat stance with your left side to the cable column.. Keep a tall torso as you stand up fast,, to pull the rope up and across your body.. Finish with straight arms over your right shoulder..


created_at: 2023-07-25 15:31:17.667247
updated_at: 2023-07-25 15:31:17.667254
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower push - squat,plyometric,upper push - horizontal
muscle_groups: chest,glutes,quads
name: Burpees
description:
  Place your hands on the ground, jump back into a plank position, jump back up feet near your hands and then jump up vertically.


created_at: 2023-07-25 15:31:17.667994
updated_at: 2023-07-25 15:31:17.668001
joints_used: shoulder,hip,knee
movement_patterns: yoga,mobility,mobility - static
muscle_groups: quads,lower back,lats
name: Childs Pose
description:
  Start on your hands and knees with your feet together and knees wide. Exhale to sit your hips back onto your heels as you reach the arms long in front of you.


created_at: 2023-07-25 15:31:17.669496
updated_at: 2023-07-25 15:31:17.669503
joints_used: ankle,back,elbow,hip,knee,wrist
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core,hip flexor
name: Mountain Climbers
description:
  Start in a high plank position, stay on the balls of your feet and alternate driving each knee to your chest while keeping your upper body stable.


created_at: 2023-07-25 15:31:17.670248
updated_at: 2023-07-25 15:31:17.670255
side: left_side
joints_used: shoulder,elbow,ankle
movement_patterns: core,core - anti-lateral flexion
equipment_required: Yoga Mat
muscle_groups: obliques
name: Side Plank
description:
  Position your left elbow beneath your left shoulder.  Stack your feet together and lift up off of the ground. Hold strong with your body in a straight line.


created_at: 2023-07-25 15:31:17.671011
updated_at: 2023-07-25 15:31:17.671019
side: right_side
joints_used: shoulder,elbow,ankle
movement_patterns: core,core - anti-lateral flexion
equipment_required: Yoga Mat
muscle_groups: obliques
name: Side Plank
description:
  Position your right elbow beneath your right shoulder.  Stack your feet together and bridge up off of the ground.  Hold strong with your body in a straight line


created_at: 2023-07-25 15:31:17.671756
updated_at: 2023-07-25 15:31:17.671763
joints_used: hip,knee,ankle,shoulder
movement_patterns: mobility,mobility - dynamic
muscle_groups: hamstrings
synonyms: Frankensteins,Monster walks
name: Tin Soldiers
description:
  Start tall with your feet together.. Kick one leg straight out in front of you,, while keeping your torso tall and both legs straight.. Snap your heel down,, to finish back underneath you.. Alternate legs..


created_at: 2023-07-25 15:31:17.673277
updated_at: 2023-07-25 15:31:17.673286
side: left_side
joints_used: lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core,core - anti-rotation
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: abs,obliques
synonyms: Pallof Press
name: Cable Rotational Press
description:
  Stand tall with the handle at chest height and the cable machine to your left.. With your hands together, press the handle away from your chest,, straight out in front of you. Keep a strong base of support with your legs.


created_at: 2023-07-25 15:31:17.674073
updated_at: 2023-07-25 15:31:17.674081
side: right_arm
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: middle back,lats
name: Dumbbell Rows
description:
  Stagger your feet with your left leg forward and brace your left hand on your thigh, be sure to bend at the hip and keep you back as flat as possible as you lean forward. Pull the weight up to your hip and then lower until your arm is straight.


created_at: 2023-07-25 15:31:17.677815
updated_at: 2023-07-25 15:31:17.677822
joints_used: hip,knee,ankle
movement_patterns: lower pull
muscle_groups: hamstrings
name: Hamstring Walk Out
description:
  Start in the top of a bridge position, squeezing your abs and butt cheeks tightly. Slowly walk your heels out an inch or two at a time. When you feel like you can no longer keep a good bridge, walk your heels back in.


created_at: 2023-07-25 15:31:17.678561
updated_at: 2023-07-25 15:31:17.678568
joints_used: hip,knee,ankle
movement_patterns: plyometric
equipment_required: Miniband
muscle_groups: glutes,hip abductors
name: Miniband Skaters
description:
  With a miniband around your knees start in an athletic stance with hips back and knees bent.  Pick one leg off the ground and kick that leg back at 5 o'clock or 7o'clock. Tap it on the ground and return. Add a 2nd miniband around your ankles for more burn


created_at: 2023-07-25 15:31:17.679307
updated_at: 2023-07-25 15:31:17.679314
joints_used: hip,knee
movement_patterns: mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: hip adductors
name: Butterfly Stretch
description:
  Sit with your knees out and soles of your feet together.. Keep a tall torso as you lean your chest forward,, and push your knees apart with your elbows. Breathe deeply.


created_at: 2023-07-25 15:31:17.680048
updated_at: 2023-07-25 15:31:17.680055
side: left_arm
joints_used: wrist,ankle,shoulder
movement_patterns: core,core - anti-lateral flexion,upper pull,upper pull - horizonal
equipment_required: Resistance Band
muscle_groups: lats,obliques
name: Side Plank Band Row
description:
  In a side plank position with your right arm down, row a band or cable in towards the top of your left hip with your left hand. Keep your left arm close to your body whilst maintaining a strong side plank position.


created_at: 2023-07-25 15:31:17.683008
updated_at: 2023-07-25 15:31:17.683015
joints_used: ankle,hip,knee,shoulder
movement_patterns: plyometric,lower push,lower push - squat
muscle_groups: glutes,quads,feet
name: Squat Jumps
description:
  Jump up and land softly with hips back and knees and feet aligned.  Rebound off the ground and spring back into the next jump.


created_at: 2023-07-25 15:31:17.684041
updated_at: 2023-07-25 15:31:17.684058
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: deltoids,upper back
name: Dumbbell Front Raise to Row
description:
  Start out by doing a front raise.. Once your arms are parallel with the floor,, pull your elbows back to bring the dumbbells in,, with your arms bent to ninety degrees.. Press away and lower to repeat..


created_at: 2023-07-25 15:31:17.684934
updated_at: 2023-07-25 15:31:17.684943
joints_used: shoulder
movement_patterns: mobility - static,mobility
muscle_groups: chest
name: Supine Pec Stretch - Y
description:
  Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor. Straighten your arms  forming a Y position with your trunk and arms. Gently squeeze your shoulder blades, bringing the backs of your hands towards the floor. 


created_at: 2023-07-25 15:31:17.686756
updated_at: 2023-07-25 15:31:17.686764
joints_used: shoulder
movement_patterns: mobility - static,mobility
muscle_groups: chest
name: Supine Pec Stretch - L
description:
  Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor. Reach arms out to the side with palms up, forming an “L” position with your trunk and arms. As you gently squeeze together your shoulder blades, you should feel a comfortable stretch across your chest.


created_at: 2023-07-25 15:31:17.688272
updated_at: 2023-07-25 15:31:17.688280
joints_used: ankle,lumbar spine,hip,knee,shoulder,cervical spine
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back
name: Barbell Good Morning
description:
  Stand tall with the bar on your back,, and feet at hip width.. Hinge your hips back,, keeping your knees slighty bent,, and your low back arched.. To stand, think about pulling your hips forward.


created_at: 2023-07-25 15:31:17.689020
updated_at: 2023-07-25 15:31:17.689028
joints_used: elbow,shoulder,wrist,thoracic spine
movement_patterns: upper push
equipment_required: Dumbbell
muscle_groups: deltoids
name: Kneeling Dumbbell Halos
description:
  While kneeling on the ground, hold the dumbbell by the ends, make a circle over your head. Do one circle, then switch directions and repeat


created_at: 2023-07-25 15:31:17.689774
updated_at: 2023-07-25 15:31:17.689781
side: left_leg
joints_used: knee,hip,ankle
movement_patterns: mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: quads,hip flexor
name: Side Lying Quadriceps Stretch
description:
  Lie on your right side with your hips stacked,, and your body straight.. Grab your left foot with your left hand,, and pull towards your butt.. You should feel a stretch in the front of your left thigh..


created_at: 2023-07-25 15:31:17.691280
updated_at: 2023-07-25 15:31:17.691287
joints_used: lumbar spine,thoracic spine,hip,shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: middle back,lats
name: Alternating Dumbbell Rows
description:
  Start with your knees bent in a half squat. Bend at the waist keeping your back straight. Let the dumbbells in each hand hang. Slowly pull one side up, slowly lower and repeat on the opposite side


created_at: 2023-07-25 15:31:17.737385
updated_at: 2023-07-25 15:31:17.737417
joints_used: ankle,thoracic spine,elbow,hip,knee,shoulder,wrist
movement_patterns: cardio/locomotion,upper pull,upper pull - horizonal
equipment_required: Rower
muscle_groups: upper back,lats,lower back,quads,biceps
name: Rowing
description:
  Sit up tall with good posture, drive back using your legs, and finish the pull with your arms.  Reach back out with your arms and slide back to the front, keeping your heels on the pad the entire time.


created_at: 2023-07-25 15:31:17.739309
updated_at: 2023-07-25 15:31:17.739318
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push
muscle_groups: glutes,quads
synonyms: Assisted Single Leg Squat
name: Assisted Single-Leg Squat
description:
  Stand in front of a box or bench,, with most of your weight on your right leg,, and your left foot lightly touching the ground.. Reach back, and slowly sit down.. Now push your right foot into the ground to stand back up.


created_at: 2023-07-25 15:31:17.744594
updated_at: 2023-07-25 15:31:17.744601
side: left_arm
joints_used: ankle,elbow,shoulder,knee,hip
movement_patterns: upper pull,upper pull - horizonal,lower push,lower push - squat
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,upper back,quads,obliques,glutes
synonyms: Single Arm Squat and Row
name: Single-Arm Cable Squat and Row
description:
  Start with your feet just outside of hip width,, and the handle in your left hand with your arm straight.. Squat down as you reach your left arm forward.. Stand up and row.. Pause at the top..


created_at: 2023-07-25 15:31:17.745330
updated_at: 2023-07-25 15:31:17.745337
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Barbell
muscle_groups: glutes,quads,upper back
name: Barbell Overhead Squat
description:
  Press the bar directly overhead using a wide grip.. Push your knees apart and sit your hips back to squat down,, while keeping your arms extended overhead.. Push the ground away to stand back up..


created_at: 2023-07-25 15:31:17.746063
updated_at: 2023-07-25 15:31:17.746070
joints_used: shoulder,knee,elbow,wrist,ankle
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell
muscle_groups: deltoids
name: Barbell Push Press
description:
  Start holding the barbell at your collar bone. Dip down into a slight knee bend and drive up from your legs and ups thrusting the weight overhead


created_at: 2023-07-25 15:31:17.746793
updated_at: 2023-07-25 15:31:17.746800
side: right_side
joints_used: lumbar spine,hip,knee
movement_patterns: mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: lower back,glutes
name: Lower Back Stretch
description:
  Hug your right knee up towards your chest and pull it across your body with your right hand.  As you breathe out let your right arm drape on the floor.


created_at: 2023-07-25 15:31:17.747529
updated_at: 2023-07-25 15:31:17.747536
side: left_leg
joints_used: hip,knee
movement_patterns: lower pull
muscle_groups: hip abductors,glutes
name: Clamshells
description:
  Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left knee away from your right,, and finish by squeezing your left glute..


created_at: 2023-07-25 15:31:17.748270
updated_at: 2023-07-25 15:31:17.748277
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,triceps
name: Dumbbell Bench Press
description:
  Lay down on your back on a bench and keep your legs at ninety degrees. Keep your black flat on the bench and press the dumbbells up and together


created_at: 2023-07-25 15:31:17.749010
updated_at: 2023-07-25 15:31:17.749017
joints_used: hip,elbow,wrist,shoulder,knee
movement_patterns: yoga,mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: lower back,middle back
name: Cat Camel
description:
  Start with your hands and knees on the ground.. Exhale as you reach the bottom of your sternum towards the ceiling.. To reverse, inhale as you arch your low back,, and finish by looking up..


created_at: 2023-07-25 15:31:17.749749
updated_at: 2023-07-25 15:31:17.749755
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
synonyms: DB Military Press,DB OH Press,DB OHP
name: Dumbbell Press
description:
  Hold the dumbbells over your shoulders with your palms facing in towards your head to start. Press the weight straight up towards the ceiling then lower back down to right below your ears


created_at: 2023-07-25 15:31:17.750510
updated_at: 2023-07-25 15:31:17.750518
side: left_arm
joints_used: shoulder,elbow
movement_patterns: mobility,mobility - static
muscle_groups: triceps
name: Standing Overhead Tricep Stretch
description:
  Bring your left hand over your head and behind your neck while getting your upper arm as close to your ear as possible.  Use your right hand to grasp your left elbow and pull yourself further into the stretch.  Hold for the prescribed amount of time.


created_at: 2023-07-25 15:31:17.751973
updated_at: 2023-07-25 15:31:17.751980
joints_used: wrist,elbow,shoulder
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: triceps
name: Lying Dumbbell Tricep Extension
description:
  Start by resting on your back with your feet flat on the ground. With your arms pressed straight off of your chest, bend at your elbows, and lower the dumbbells towards the floor. Return to the starting position by straightening your arms.


created_at: 2023-07-25 15:31:17.753448
updated_at: 2023-07-25 15:31:17.753456
joints_used: hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
muscle_groups: hamstrings
name: Dynamic Hamstring Stretch
description:
  Plant your heel and trigger your toes up.  Keeping your leg straight and back flat, sweep your arms through.  Switch legs while maintaining smooth form.


created_at: 2023-07-25 15:31:17.754918
updated_at: 2023-07-25 15:31:17.754925
joints_used: lumbar spine
movement_patterns: massage
equipment_required: Foam Roll,Yoga Mat
muscle_groups: lower back
synonyms: Foam Roll Lower Back
name: Foam Roll Low Back
description:
  Place the foam roll under your low back.  Tilt to one side and place your elbow on the ground.  Massage the muscles to on each side of your spine.  Do not roll your spine.


created_at: 2023-07-25 15:31:17.756374
updated_at: 2023-07-25 15:31:17.756381
joints_used: elbow,hip,shoulder,knee
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core,hip flexor
name: Dead Bugs
description:
  Lie on your back with your legs up at ninety degrees and your arms extended straight up to the ceiling. Extend your right arm overhead and your left leg long. Repeat on the opposite side


created_at: 2023-07-25 15:31:17.757121
updated_at: 2023-07-25 15:31:17.757128
joints_used: ankle,elbow,shoulder,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell
muscle_groups: glutes,quads,hamstrings
name: Dumbbell Sumo Deadlift
description:
  Holding a dumbbell in front of you, get into a sumo stance with toes pointed out at 45 degrees and feet outside of hip width. Keep your chest forward and drop your hips down until thighs are near or below parallel, then drive back to starting position 


created_at: 2023-07-25 15:31:17.757843
updated_at: 2023-07-25 15:31:17.757850
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: balance,lower pull - hip hinge
muscle_groups: hamstrings,glutes
name: Runner Touches
description:
  Stand on your left leg,, with your right knee and toe up.. Hinge your left hip back,, while reaching your right hand and foot,, to extend as long as you can.. Pull your hip forward to stand..


created_at: 2023-07-25 15:31:17.758610
updated_at: 2023-07-25 15:31:17.758618
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: balance,lower pull - hip hinge
muscle_groups: hamstrings,glutes
name: Runner Touches
description:
  Stand on your right leg,, with your left knee and toe up.. Hinge your right hip back,, while reaching your left hand and foot,, to extend as long as you can.. Pull your hip forward to stand..


created_at: 2023-07-25 15:31:17.759339
updated_at: 2023-07-25 15:31:17.759346
joints_used: ankle,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings,lower back
synonyms: KB Deadlift
name: Kettlebell Deadlift
description:
  Start with the kettlebell between your feet.. Hinge your hips back to grab the kettlebell in both hands,, keeping your back flat and core tight.. Drive your heels into the ground to stand up..


created_at: 2023-07-25 15:31:17.761549
updated_at: 2023-07-25 15:31:17.761556
side: left_leg
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: hamstrings,glutes,lower back
synonyms: Single Leg Dumbbell Romanian Deadlift,RDL
name: Staggered Dumbbell Romanian Deadlift
description:
  Start in staggered stance so your left leg is forward.. Keep the majority of your weight on your left leg,, as you hinge your hips back and let your shoulders forward.. Pull your hips forward to stand..


created_at: 2023-07-25 15:31:17.762302
updated_at: 2023-07-25 15:31:17.762310
side: right_leg
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: hamstrings,glutes,lower back
synonyms: Single Leg Dumbbell Romanian Deadlift,RDL
name: Staggered Dumbbell Romanian Deadlift
description:
  Start in staggered stance so your right leg is forward.. Keep the majority of your weight on your right leg,, as you hinge your hips back and let your shoulders forward.. Pull your hips forward to stand..


created_at: 2023-07-25 15:31:17.763052
updated_at: 2023-07-25 15:31:17.763059
joints_used: hip,ankle,knee
movement_patterns: lower pull
equipment_required: Miniband
muscle_groups: glutes,hip abductors
name: Miniband Lateral Walks
description:
  With a miniband around your knees start in an athletic stance with hips back and knees bent.  Take small steps to the side.  Add a 2nd miniband around your ankles for more burn


created_at: 2023-07-25 15:31:17.763780
updated_at: 2023-07-25 15:31:17.763787
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - squat
equipment_required: Miniband
muscle_groups: quads,glutes
name: Miniband Squats
description:
  With a miniband around your knees squat down with hips back and chest up.  Add a 2nd miniband around your ankles for more burn


created_at: 2023-07-25 15:31:17.765986
updated_at: 2023-07-25 15:31:17.765993
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: lower pull
equipment_required: Bench
muscle_groups: glutes
synonyms: SL Glute Bridge,SL Hip Bridge,Single Leg Bench Hip Thrust
name: Single-Leg Bench Hip Thrust
description:
  Sit on the ground with your shoulder blades on a bench and knees bent.. Lift your right foot,, now drive your left heel into the ground to extend your hip.. Slowly lower without touching the ground..


created_at: 2023-07-25 15:31:17.766718
updated_at: 2023-07-25 15:31:17.766725
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower pull
equipment_required: Bench
muscle_groups: glutes
synonyms: SL Glute Bridge,SL Hip Bridge,Single Leg Bench Hip Thrust
name: Single-Leg Bench Hip Thrust
description:
  Sit on the ground with your shoulder blades on a bench and knees bent.. Lift your left foot,, now drive your right heel into the ground to extend your hip.. Slowly lower without touching the ground..


created_at: 2023-07-25 15:31:17.767458
updated_at: 2023-07-25 15:31:17.767465
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: core,core - anti-extension
muscle_groups: core
name: Isometric Bear Crawl with Mountain Climbers
description:
  Start in a bear crawl position. Making sure your hips stay level, lift one foot slightly off the ground and reach it back. Return you foot back to a bear crawl position and repeat the other side.


created_at: 2023-07-25 15:31:17.768183
updated_at: 2023-07-25 15:31:17.768190
side: left_leg
joints_used: hip,knee,lumbar spine
movement_patterns: mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: hip abductors,lower back
synonyms: Figure 4 Stretch,Pigeon stretch,Piriformis Stretch
name: Figure Four Stretch
description:
  Put your left ankle against your right knee.  Use both hands to pull your legs back toward you.  Focus on rotating your left knee out to feel a greater stretch on the lateral hip.


created_at: 2023-07-25 15:31:17.768919
updated_at: 2023-07-25 15:31:17.768926
side: right_leg
joints_used: hip,knee,lumbar spine
movement_patterns: mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: hip abductors,lower back
synonyms: Figure 4 Stretch,Pigeon stretch,Piriformis Stretch
name: Figure Four Stretch
description:
  Put your right ankle against your left knee.  Use both hands to pull your legs back toward you.  Focus on rotating your right knee out to feel a greater stretch on the lateral hip.


created_at: 2023-07-25 15:31:17.769662
updated_at: 2023-07-25 15:31:17.769669
joints_used: hip,lumbar spine,knee,ankle,shoulder,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings
name: Kettlebell Swings
description:
  With your back flat, hike the kettlebell back just above your knees. Snap your hips and stand up tall to get the kettlebell to float to chest height.  Let the bell swing back down and continue this rhythmic motion.  Make sure to keep your abs engaged and let the hips do the work.


created_at: 2023-07-25 15:31:17.770405
updated_at: 2023-07-25 15:31:17.770412
joints_used: cervical spine
movement_patterns: mobility,mobility - dynamic
muscle_groups: traps,upper back
name: Neck Circles
description:
  Start in a standing position with your feet pointed straight ahead. With your arms resting at your side, draw a clockwise circle with your chin. Focus on isolating this movement to your neck, keeping your shoulders still. Complete the movement by drawing a circle in the opposite direction. 


created_at: 2023-07-25 15:31:17.771138
updated_at: 2023-07-25 15:31:17.771144
joints_used: shoulder
movement_patterns: upper pull,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: middle back,upper back
name: Shoulder Squeezes
description:
  Lie face down, with your arms extended to the side,, forming a "T" with your body.. Face your palms forward with your thumbs up,, and squeeze your shoulder blades to lift your arms..


created_at: 2023-07-25 15:31:17.771899
updated_at: 2023-07-25 15:31:17.771906
joints_used: shoulder
movement_patterns: upper pull
muscle_groups: upper back,middle back,rotator cuff,traps
name: Prone Snow Angel
description:
  Resting on the floor with your body in a straight line and forehead down, extend your arms straight overhead touching your pinky fingers. Rotate your arms out to the side and down towards your hips, maintaining a straight arm position. Aim to touch your thumbs while your hands are directly over your glutes. Reverse the motion back to the starting position. 


created_at: 2023-07-25 15:31:17.773380
updated_at: 2023-07-25 15:31:17.773387
joints_used: thoracic spine,hip,shoulder
movement_patterns: core
equipment_required: Yoga Mat
muscle_groups: core,hip flexor
synonyms: Jackknife, Jackknives
name: V-Up
description:
  With arms overhead and feet on the floor, dynamically fold up and touch your shoes.  Unfold and lower your feet to just above the ground each rep.  If this is too intense, fold up with your opposite arm and opposite leg


created_at: 2023-07-25 15:31:17.774828
updated_at: 2023-07-25 15:31:17.774835
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,traps
name: Barbell Muscle Clean
description:
  Hinge back to lower the bar just below your knees.. Aggressively drive your feet into the ground to stand up fast.. Allow the bar to float upwards,, and rotate your elbows underneath to catch in the racked position while standing tall..


created_at: 2023-07-25 15:31:17.776296
updated_at: 2023-07-25 15:31:17.776303
joints_used: shoulder,wrist,elbow,hip,knee
movement_patterns: core,core - anti-rotation
equipment_required: Yoga Mat
muscle_groups: core
name: High Plank Shoulder Taps
description:
  In a high plank position, lift your arm and tap the opposite shoulder while keeping your hips square and core engaged.  Alternate sides


created_at: 2023-07-25 15:31:17.777038
updated_at: 2023-07-25 15:31:17.777045
side: right_arm
joints_used: thoracic spine,lumbar spine,cervical spine,shoulder
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: lower back,middle back
synonyms: Open books
name: Side Lying T Stretch
description:
  Lying on your left side lift your knees up even with your hips.  Reach and rotate your right arm back while your eyes follow your hand.  Return back to the center. 


created_at: 2023-07-25 15:31:17.778514
updated_at: 2023-07-25 15:31:17.778521
joints_used: hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: glutes,hip abductors
synonyms: Glute hug
name: Hip Cradles
description:
  Stand tall and gently pull your knee and ankle up toward your chest, stretching the outside of your hip.


created_at: 2023-07-25 15:31:17.779243
updated_at: 2023-07-25 15:31:17.779251
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower push,lower push - squat
muscle_groups: glutes,quads,hamstrings,hip abductors
synonyms: BW Squats, Air Squat
name: Bodyweight Squats
description:
  With your feet just outside of your hips, sit back and down.  Go as low as you can with good posture and drive back up to a standing position


created_at: 2023-07-25 15:31:17.779972
updated_at: 2023-07-25 15:31:17.779979
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: glutes,quads
name: Crossback Lunges
description:
  Sweep your leg back and across your body. Drop down until your back knee almost touches the ground.  Drive back up to standing


created_at: 2023-07-25 15:31:17.780703
updated_at: 2023-07-25 15:31:17.780710
joints_used: hip,shoulder,knee,lumbar spine,thoracic spine,elbow
movement_patterns: core,core - rotational
equipment_required: Yoga Mat
muscle_groups: obliques,core
name: Sprinter Crunch
description:
  With arms overhead and feet on the floor, crunch up off the floor and bring your elbow and opposite knee together.  Unfold and switch sides


created_at: 2023-07-25 15:31:17.781431
updated_at: 2023-07-25 15:31:17.781438
joints_used: ankle,elbow,wrist,hip,shoulder,knee
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Dumbbell Goblet Sumo Squat
description:
  Holding a dumbbell in a goblet grip, get into a sumo stance with toes pointed out at 45 degrees and feet outside of hip width. Keep your chest forward and drop your hips down until thighs are near or below parallel, then drive back to starting position 


created_at: 2023-07-25 15:31:17.782172
updated_at: 2023-07-25 15:31:17.782179
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: hip flexor,hamstrings
name: Kneeling Hamstring Stretch Rock
description:
  Kneel down with your left leg forward. Sit your hips back and straighten your left knee until you feel a stretch at the back of your leg. Bring your hips forward bending your left knee until you return to the kneeling position. Repeat.


created_at: 2023-07-25 15:31:17.783627
updated_at: 2023-07-25 15:31:17.783634
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell
muscle_groups: glutes,quads
name: Dumbbell Goblet Squats
description:
  Grab a dumbbell and hold it vertically at your chest with both hands.  With feet just outside your hips, press your knees out and squat down.  Squat as low as you can while maintaining perfect posture with a flat back and chest and head up.  Drive back up to a standing position.


created_at: 2023-07-25 15:31:17.787343
updated_at: 2023-07-25 15:31:17.787350
joints_used: ankle,lumbar spine,elbow,hip,knee,wrist
movement_patterns: plyometric
equipment_required: Dumbbell
muscle_groups: glutes,quads,calves
name: Dumbbell Jump Squat
description:
  Start with your feet hip width apart,, and dumbbells at your sides.. Quickly squat down and aggressively drive the ground away,, to jump as high as you can.. Land with your knees slightly bent..


created_at: 2023-07-25 15:31:17.788067
updated_at: 2023-07-25 15:31:17.788074
side: left_leg
joints_used: ankle,hip,knee,shoulder,elbow,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Bench
muscle_groups: quads,glutes
name: Rear Foot Elevated Dumbbell Goblet Split Squat
description:
  Start with your right foot resting on an elevated surface and your left foot flat on the ground. Hold one end of the dumbbell in your hands and at chest level. Lower into the the bottom position by bending at the knee and keeping your torso up proud. Return to the starting position, focusing on your knee stability. 


created_at: 2023-07-25 15:31:17.789539
updated_at: 2023-07-25 15:31:17.789546
joints_used: hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: hip abductors,hip flexor,hip adductors
name: Hip Twisters 90-90
description:
  Start seated with one foot in front and the other in back,, with your knees at ninety degrees.. Stay tall with your core tight,, as you rotate your shoulders,, and pivot to the other side..


created_at: 2023-07-25 15:31:17.790279
updated_at: 2023-07-25 15:31:17.790286
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Reverse Alternating Dumbbell Lunges
description:
  With dumbbells at your sides in a standing position, step one leg back and drop that knee just above the ground.  In one strong motion press back up to a standing position.


created_at: 2023-07-25 15:31:17.791008
updated_at: 2023-07-25 15:31:17.791015
side: left_arm
joints_used: thoracic spine,lumbar spine,cervical spine,shoulder
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: lower back,middle back
synonyms: Open books
name: Side Lying T Stretch
description:
  Lying on your right side lift your knees up even with your hips. Reach and rotate your left arm back while your eyes follow your hand. Return back to the center.


created_at: 2023-07-25 15:31:17.791735
updated_at: 2023-07-25 15:31:17.791742
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: quads,hip flexor
name: Kneeling Quadriceps Stretch
description:
  Kneel on the floor with your right leg forward and left leg back.  With perfect posture, press your hips forward until your feel a stretch in the front of your left thigh.


created_at: 2023-07-25 15:31:17.793212
updated_at: 2023-07-25 15:31:17.793219
joints_used: ankle,thoracic spine,elbow,hip,knee,shoulder
movement_patterns: lower push,lower push - squat,core,core - rotational
equipment_required: Medicine Ball
muscle_groups: quads,glutes,core
name: Med Ball Big Circles
description:
  Start with the ball overhead.. Rotate your shoulders and squat down,, sweeping the ball across your ankles.. Continue rotating as you stand,, completing the circle overhead.. Switch directions up top..


created_at: 2023-07-25 15:31:17.793943
updated_at: 2023-07-25 15:31:17.793951
joints_used: ankle,hip,knee,lumbar spine,shoulder,elbow
movement_patterns: lower push,lower push - squat
equipment_required: Medicine Ball
muscle_groups: quads,glutes,deltoids
name: Med Ball Woodchops
description:
  Start with the ball overhead,, and your feet just outside of hip width.. Squat and chop the ball down between your ankles,, while keeping your chest up.. Stand up fast to return the ball overhead..


created_at: 2023-07-25 15:31:17.794728
updated_at: 2023-07-25 15:31:17.794735
joints_used: shoulder,elbow,wrist,hip,ankle
movement_patterns: upper push
muscle_groups: chest,upper back
synonyms: Judo Pushups
name: Judo Push-Ups
description:
  Start in a downward dog position. Lower your head and bring your torso down and through your hands finishing by lifting your chest up to the ceiling. Go back the exact same way you came


created_at: 2023-07-25 15:31:17.795451
updated_at: 2023-07-25 15:31:17.795458
joints_used: shoulder,elbow,wrist,ankle
movement_patterns: upper push,upper push - horizontal
equipment_required: Isometric Elevated Push-Up Hold
muscle_groups: chest,triceps,core
synonyms: Isometric Elevated Push-Up Hold
name: Isometric Elevated Push-Up
description:
  Start with your hands on a bench,, and body in a straight line.. Tuck your elbows in,, as you lower your chest until your elbows are at your sides.. Keep your core tight,, and hold this position..


created_at: 2023-07-25 15:31:17.796185
updated_at: 2023-07-25 15:31:17.796192
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Split Squats
description:
  Step your left leg forward into a lunge stance.  While maintaining good posture, drop your right knee down just before it touches the ground.  Drive up to the starting position.


created_at: 2023-07-25 15:31:17.796905
updated_at: 2023-07-25 15:31:17.796912
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Split Squats
description:
  Step your right leg forward into a lunge stance. While maintaining good posture, drop your left leg down just before it touches the ground. Drive up to the starting position. .


created_at: 2023-07-25 15:31:17.797682
updated_at: 2023-07-25 15:31:17.797693
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: lower push,upper push,plyometric
muscle_groups: chest,glutes,quads
name: Lateral Jump Burpees
description:
  Jump to the side and land on both feet,, then quickly drop into a pushup.. Explosively push yourself off the ground,, and bring your feet under you to jump high.. Land,, and jump to the other side..


created_at: 2023-07-25 15:31:17.798542
updated_at: 2023-07-25 15:31:17.798551
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: quads,hip flexor
name: Kneeling Quadriceps Stretch
description:
  Kneel on the floor with your left leg forward and right leg back.  With perfect posture, press your hips forward until your feel a stretch in the front of your right thigh.


created_at: 2023-07-25 15:31:17.799316
updated_at: 2023-07-25 15:31:17.799324
joints_used: lumbar spine,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back
synonyms: Barbell RDL,RDL
name: Barbell Romanian Deadlift
description:
  Holding a barbell in both hands, start with a flat back, slightly bend your knees, hinge your hips back and let the barbell slide down your legs.  Only go as far down as you can maintain perfect posture.  Stand back up to complete a rep


created_at: 2023-07-25 15:31:17.800075
updated_at: 2023-07-25 15:31:17.800082
joints_used: ankle,elbow,hip
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core
name: Plank Saws
description:
  Start in a low plank position.. Shift your weight forward on your toes,, to move your body out over your elbows,, then push back.. Pulse back and forth,, while keeping your body in a straight line..


created_at: 2023-07-25 15:31:17.800825
updated_at: 2023-07-25 15:31:17.800832
joints_used: lumbar spine,hip
movement_patterns: core
muscle_groups: core
name: Reverse Crunch Hip Lifts
description:
  Start with knees bent at 90 degrees and feet on the floor.  Draw your knees in, straight your legs to vertical, and lift your hips of the floor.  Repeat down in reverse sequence.


created_at: 2023-07-25 15:31:17.803822
updated_at: 2023-07-25 15:31:17.803829
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull
equipment_required: Resistance Band
muscle_groups: upper back
name: Resistance Band Pull Apart
description:
  Stand tall with your arms straight out in front of you.. Hold onto the band,, and spread it apart by bringing your arms backwards,, to form a "T" with your body.. Pause, and return under control..


created_at: 2023-07-25 15:31:17.804594
updated_at: 2023-07-25 15:31:17.804601
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,upper back,traps
name: Barbell Muscle Snatch
description:
  Using a clean grip, hinge back to lower the bar just below your knees..  Drive your feet into the ground to stand up fast.. Allow your elbows to bend and the bar to float upwards.. Catch the bar standing tall with arms fully extended overhead..


created_at: 2023-07-25 15:31:17.805341
updated_at: 2023-07-25 15:31:17.805349
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats
name: Straight Arm Pulldown
description:
  Start in an athletic stance,, holding the handles with your arms straight in front of your shoulders.. Stay tall as you pull your arms down,, to finish at your sides.. Pause, and raise under control..


created_at: 2023-07-25 15:31:17.806079
updated_at: 2023-07-25 15:31:17.806086
joints_used: lumbar spine,hip,knee
movement_patterns: core
muscle_groups: core,hip flexor
name: Hanging Knee to Chest, Back Supported
description:
  Grab onto the handles and make sure your back is pressed against the support.  Make sure your feet are off the ground. Then slowly bend your legs and bring them up to hip height. Then slowly lower them back down.


created_at: 2023-07-25 15:31:17.807545
updated_at: 2023-07-25 15:31:17.807552
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Bench
muscle_groups: triceps
name: Tricep Dips
description:
  Start with your arms extended and hands on the edge of the bench. You feet should be resting on your heels. Lower down until your upper arms are parallel with the floor, push back up by straightening your arms. To increase the difficulty, put your feet up on a second bench.


created_at: 2023-07-25 15:31:17.808300
updated_at: 2023-07-25 15:31:17.808307
joints_used: lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core,core - anti-extension
equipment_required: Stability Ball
muscle_groups: core,hip flexor
name: Stability Ball Knee Tucks
description:
  Start in a pushup position,, with your ankles on the top of a stability ball.. Keep your arms straight,, as you bring your knees towards your chest,, and lift your hips.. Extend back and repeat..


created_at: 2023-07-25 15:31:17.810531
updated_at: 2023-07-25 15:31:17.810538
joints_used: thoracic spine,shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Dumbbell,Bench
muscle_groups: lats,chest
name: Dumbbell Pullover
description:
  Bridge up and hold.. Keep your arms straight with your ribs down,, and core engaged.. Allow the dumbbell to move slowly overhead,, and return it just above your chest..


created_at: 2023-07-25 15:31:17.811387
updated_at: 2023-07-25 15:31:17.811412
side: right_leg
joints_used: ankle,elbow,elbow,hip,knee,shoulder
movement_patterns: lower push
equipment_required: Barbell
muscle_groups: glutes,quads,upper back
name: Barbell Overhead Split Squat
description:
  Press the bar fully overhead using a wide grip.. Step into a split stance with your right leg forward.. Lower yourself down under control.. Just before your left knee touches down,, drive your right foot into the ground to stand back up.


created_at: 2023-07-25 15:31:17.812466
updated_at: 2023-07-25 15:31:17.812476
side: left_leg
joints_used: ankle,elbow,elbow,hip,knee,shoulder
movement_patterns: lower push
equipment_required: Barbell
muscle_groups: glutes,quads,upper back
name: Barbell Overhead Split Squat
description:
  Press the bar fully overhead using a wide grip.. Step into a split stance with your left leg forward.. Lower yourself down under control.. Just before your right knee touches down,, drive your left foot into the ground to stand back up.


created_at: 2023-07-25 15:31:17.814057
updated_at: 2023-07-25 15:31:17.814064
joints_used: ankle,knee,hip
movement_patterns: plyometric
muscle_groups: calves,quads
name: Quick Feet In Place
description:
  In an athletic stance with your hips back and knees bent, alternate tapping your feet as fast as possible. Think light and quick.


created_at: 2023-07-25 15:31:17.814832
updated_at: 2023-07-25 15:31:17.814840
side: left_leg
joints_used: lumbar spine,hip
movement_patterns: core,mobility,core - anti-extension,mobility - dynamic
muscle_groups: hamstrings,hip flexor,core
name: Single-Leg Raises
description:
  Start with your right leg bent,, and foot flat on the ground.. Raise your left leg up,, only as high as you can still keep your leg straight,, and back flat.. Lower down under control to repeat..


created_at: 2023-07-25 15:31:17.817168
updated_at: 2023-07-25 15:31:17.817175
side: left_arm
joints_used: ankle,thoracic spine,elbow,hip,knee,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Single-Arm Dumbbell Push Press
description:
  Standing tall with your right hand on your hip and your left hand holding the dumbbell above your left shoulder, do a half squat down and explode up lifting your heels but keeping your toes on the ground. As you explode up, push the weight overhead to the ceiling


created_at: 2023-07-25 15:31:17.819495
updated_at: 2023-07-25 15:31:17.819505
side: right_arm
joints_used: ankle,thoracic spine,elbow,hip,knee,shoulder
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Single-Arm Dumbbell Push Press
description:
  Standing tall with your left hand on your hip and your right hand holding the dumbbell above your right shoulder, do a half squat down and explode up lifting your heels but keeping your toes on the ground. As you explode up, push the weight overhead to the ceiling


created_at: 2023-07-25 15:31:17.821106
updated_at: 2023-07-25 15:31:17.821113
joints_used: elbow,shoulder,wrist,thoracic spine,knee,ankle
movement_patterns: upper pull,upper pull - vertical
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,middle back,upper back
name: Cable Split Pull Down
description:
  Start in a half kneeling position with a handle in each hand,, drive your elbows downwards and back, bringing the handles to the front of your shoulders, return under control


created_at: 2023-07-25 15:31:17.822329
updated_at: 2023-07-25 15:31:17.822340
joints_used: lumbar spine,hip,knee
movement_patterns: core
equipment_required: Pull-Up Bar
muscle_groups: core,hip flexor
name: Hanging Leg Extensions
description:
  Grab onto a bar with your palms facing forward. Make sure your feet are off the ground. Then slowly lift both your legs straight-out until your feet reach hip height. Then slowly lower them back down.


created_at: 2023-07-25 15:31:17.823961
updated_at: 2023-07-25 15:31:17.823969
joints_used: lumbar spine,hip,knee,ankle
movement_patterns: lower pull
equipment_required: Suspension Trainer
muscle_groups: hamstrings
synonyms: TRX Leg Curl
name: Suspension Leg Curls
description:
  Secure both heels in the stirrups of the straps and lay on the ground.  Bridge up off the ground. Curl your heels in while lifting your hips up.  Control back to the starting position.


created_at: 2023-07-25 15:31:17.824738
updated_at: 2023-07-25 15:31:17.824745
side: left_arm
joints_used: elbow,shoulder,wrist,knee
movement_patterns: upper push,upper push - vertical
equipment_required: Kettlebell
muscle_groups: deltoids
name: Bottoms Up Press
description:
  In a kneeling position with your left knee down,, grab the kettlebell in your left hand so the round part of the bell is pointing up to the ceiling.. With a tight grip on the handle,, press up overhead and lower slowly with control.


created_at: 2023-07-25 15:31:17.826273
updated_at: 2023-07-25 15:31:17.826281
side: left_side
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: quads,glutes,hip flexor
synonyms: Step Up Knee Drives
name: Step-Up Knee Drives
description:
  Drive your left foot into the box,, to stand tall with your right knee and toe up.. Pause at the top before lowering down under control.. Keep your left foot on the box and repeat..


created_at: 2023-07-25 15:31:17.827043
updated_at: 2023-07-25 15:31:17.827050
joints_used: shoulder,elbow,wrist
movement_patterns: arms
equipment_required: Resistance Band
muscle_groups: deltoids
name: Resistance Band Lateral Raise
description:
  Stand with both feet on the center of the band, hip width apart. Keeping your arms fully extended, raise your arms up and out to your sides. Raise your arms to shoulder height


created_at: 2023-07-25 15:31:17.827809
updated_at: 2023-07-25 15:31:17.827817
side: right_side
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Box
muscle_groups: quads,glutes,hip flexor
synonyms: Step Up Knee Drives
name: Step-Up Knee Drives
description:
  Drive your right foot into the box,, to stand tall with your left knee and toe up.. Pause at the top before lowering down under control.. Keep your right foot on the box and repeat..


created_at: 2023-07-25 15:31:17.828570
updated_at: 2023-07-25 15:31:17.828577
joints_used: elbow,shoulder,hip,ankle
movement_patterns: core,core - anti-extension
equipment_required: Stability Ball
muscle_groups: core
name: Stability Ball Mini Rollout
description:
  Start in a low plank position,, with your forearms on top of the ball.. Keep your core tight and body straight,, as you pulse the ball forward and back with your forearms..


created_at: 2023-07-25 15:31:17.829357
updated_at: 2023-07-25 15:31:17.829365
joints_used: ankle,hip,knee,thoracic spine
movement_patterns: plyometric
muscle_groups: calves,glutes,obliques
name: Stance Switches
description:
  Starting in an athletic stance,, twist your hips and feet clockwise while keeping your shoulders square.. Quickly snap back before twisting in the opposite direction.. Be quick on your feet..


created_at: 2023-07-25 15:31:17.830118
updated_at: 2023-07-25 15:31:17.830125
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Stability Ball
muscle_groups: hamstrings
synonyms: Stability Ball 2 Up 1 Down Leg Curls
name: Stability Ball 2 Up-1 Down Leg Curls
description:
  Place your heels on a stability ball.  With your palms pressing into the ground, bridge up and curl the ball in with both legs.  Pause and lift one leg off the ball.  Slowly lower back out with the other leg until your leg is fully extended.  Switch legs each rep.


created_at: 2023-07-25 15:31:17.830874
updated_at: 2023-07-25 15:31:17.830882
side: left_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: obliques,core
name: Split Rope Lift
description:
  Start with your right knee down,, and right side facing the cable column.. Stay tall as you bring the rope up and across your body.. Finish with your arms straight,, and outside your left shoulder..


created_at: 2023-07-25 15:31:17.831647
updated_at: 2023-07-25 15:31:17.831654
side: right_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: obliques,core
name: Split Rope Lift
description:
  Start with your left knee down,, and left side facing the cable column.. Stay tall as you bring the rope up and across your body.. Finish with your arms straight,, and outside your right shoulder..


created_at: 2023-07-25 15:31:17.832430
updated_at: 2023-07-25 15:31:17.832438
side: left_leg
joints_used: ankle,lumbar spine,elbow,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back
synonyms: Barbell Single Leg Deadlift
name: Barbell Single-Leg Deadlift
description:
  Holding a bar in both hands, standing on your left leg, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a standing position.


created_at: 2023-07-25 15:31:17.833191
updated_at: 2023-07-25 15:31:17.833198
side: right_leg
joints_used: ankle,lumbar spine,elbow,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,lower back
synonyms: Barbell Single Leg Deadlift
name: Barbell Single-Leg Deadlift
description:
  Holding a bar in both hands, standing on your right leg, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a standing position.


created_at: 2023-07-25 15:31:17.833989
updated_at: 2023-07-25 15:31:17.833998
joints_used: thoracic spine
movement_patterns: massage
equipment_required: Foam Roll
muscle_groups: lats
name: Foam Roll Lat
description:
  Place the roller under your armpit.  Tilt to one side and raise that arm overhead.  With hips off the ground and both feet planted roll from your armpit down to mid torso.


created_at: 2023-07-25 15:31:17.834807
updated_at: 2023-07-25 15:31:17.834815
joints_used: thoracic spine,elbow,lumbar spine,shoulder,wrist,shoulder
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: middle back,upper back
name: Dumbbell Bent Over Rear Delt Shoulder Raises
description:
  Hinge forward until your upper body is parallel with the ground. With the dumbbells starting beneath you and a slight bend in your elbow, raise both out to the side under control until they get to shoulder height.  Lower back to the starting position.


created_at: 2023-07-25 15:31:17.835593
updated_at: 2023-07-25 15:31:17.835600
side: left_leg
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell
muscle_groups: glutes,quads
synonyms: Barbell Reverse Lunge
name: Barbell Reverse Lunges
description:
  Stand tall with the bar across your back.. Take a big step backwards with your right leg, and lunge down until your right knee is just above the ground.. Forcefully push your left foot into the ground to finish tall with your knee up and toe up..


created_at: 2023-07-25 15:31:17.836364
updated_at: 2023-07-25 15:31:17.836371
side: right_leg
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell
muscle_groups: glutes,quads
synonyms: Barbell Reverse Lunge
name: Barbell Reverse Lunges
description:
  Stand tall with the bar across your back.. Take a big step backwards with your left leg, and lunge down until your left knee is just above the ground.. Forcefully push your right foot into the ground to finish tall with your knee up and toe up..


created_at: 2023-07-25 15:31:17.837920
updated_at: 2023-07-25 15:31:17.837927
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: balance,lower pull - hip hinge
muscle_groups: hamstrings,glutes
synonyms: SL RDL,Single Leg Romanian Deadlift
name: Airplanes
description:
  Pivot from the hip of your right leg.  As you see-saw down, keep your upper body and left leg moving as one piece.  Go to parallel and then pull back up.


created_at: 2023-07-25 15:31:17.838677
updated_at: 2023-07-25 15:31:17.838684
joints_used: lumbar spine,hip,knee
movement_patterns: core
muscle_groups: core,hip flexor
name: Hanging Leg Extensions, Back Supported
description:
  Grab onto the handles and make sure your back is pressed against the support.  Make sure your feet are off the ground. Then slowly lift both your legs straight-out until your feet reach hip height. Then slowly lower them back down.


created_at: 2023-07-25 15:31:17.839425
updated_at: 2023-07-25 15:31:17.839432
joints_used: ankle,knee
movement_patterns: massage
equipment_required: Foam Roll
muscle_groups: calves
name: Foam Roll Calf
description:
  Place your calf over the roller and cross your other leg over. Push up off of the ground and slowly roll up and down the length of the calf.


created_at: 2023-07-25 15:31:17.841617
updated_at: 2023-07-25 15:31:17.841624
joints_used: shoulder,elbow,wrist
movement_patterns: mobility,mobility - dynamic
muscle_groups: chest
name: Dynamic Chest Stretch
description:
  Connect your hands behind your hips by interlocking your fingers.. Reach your arms back,, keeping them straight and standing tall.. Once you feel a stretch in your chest,, bring your arms in..


created_at: 2023-07-25 15:31:17.842333
updated_at: 2023-07-25 15:31:17.842340
side: right_arm
joints_used: thoracic spine,shoulder,hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: middle back,lats
name: Crossbody Lat Stretch
description:
  Starting in a child's pose sitting back on your heels, reach your right arm across your body and place the back of your palm on the floor.  Lock that hand down with your left hand, sit back and feel the stretch down your right side.


created_at: 2023-07-25 15:31:17.843064
updated_at: 2023-07-25 15:31:17.843070
joints_used: ankle,elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
muscle_groups: chest,triceps
synonyms: Offset Grip Push-Ups,Off-Set Grip Push-Ups,Off-Set Grip Pushups
name: Off-Set Grip Push-Ups
description:
  Lying on the ground face down, place your hands slightly closer than shoulder width, stagger your hands one to two hand lengths forward and back, push up, come back down and switch hand positions forward and back


created_at: 2023-07-25 15:31:17.843786
updated_at: 2023-07-25 15:31:17.843793
joints_used: ankle,hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: hip flexor
name: Hurdle Steps
description:
  From a tall standing position, bring one leg out to the side of your body,, until that thigh is parallel to the ground.. Bring your leg inwards,, and quickly snap down.. Alternate legs to repeat..


created_at: 2023-07-25 15:31:17.844703
updated_at: 2023-07-25 15:31:17.844710
joints_used: shoulder,lumbar spine,elbow,hip,knee,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: middle back,lats
name: Bent Over Dumbbell Rows
description:
  Start bent over with your back straight and the dumbbells right below your calves. Pull the weight up and squeeze your shoulder blades together


created_at: 2023-07-25 15:31:17.845432
updated_at: 2023-07-25 15:31:17.845439
joints_used: ankle,hip,knee,lumbar spine,shoulder
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes,hip flexor,obliques
name: Reverse Lunge Reaches
description:
  Step back and drop down with your knee hovering just above the ground.  On the side that stepped back, reach your arm up to the ceiling.


created_at: 2023-07-25 15:31:17.846872
updated_at: 2023-07-25 15:31:17.846879
joints_used: shoulder,elbow
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: upper back
name: Floor Slides
description:
  Lay on the ground,, with your knees bent and feet flat.. Reach your arms overhead as far as you can,, keeping your elbows, shoulders, and wrists pressed into the ground.. Slide back to repeat..


created_at: 2023-07-25 15:31:17.847594
updated_at: 2023-07-25 15:31:17.847601
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Dumbbell,Bench
muscle_groups: triceps
name: Dumbbell Tricep Extension
description:
  With palms facing in, bend your elbows and lower the dumbbells just behind your head. Press up using your triceps.


created_at: 2023-07-25 15:31:17.848318
updated_at: 2023-07-25 15:31:17.848325
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell
muscle_groups: chest,triceps
name: Dumbbell Floor Press
description:
  Lie on the ground with your knees bent and feet flat.. Press the dumbbells up,, while rotating your arms to bring them together.. Tuck your elbows into your sides,, as you lower down under control..


created_at: 2023-07-25 15:31:17.849040
updated_at: 2023-07-25 15:31:17.849047
side: left_leg
joints_used: hip,knee
movement_patterns: lower pull
equipment_required: Yoga Mat
muscle_groups: hip abductors
synonyms: Jane Fondas,Side-lying hip abduction
name: Hip Burner
description:
  Lay on the ground with your right side touching the ground. Keeping your upper body still, and both legs fully extended, slowly lift your left leg up to the sky


created_at: 2023-07-25 15:31:17.849762
updated_at: 2023-07-25 15:31:17.849769
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: deltoids
name: Dumbbell Front Raise
description:
  Standing in an athletic stance,, raise the dumbbells in front of you up to shoulder height.. Pause at the top before lowering under control.. Make sure to keep your arms straight,, and your core tight..


created_at: 2023-07-25 15:31:17.850481
updated_at: 2023-07-25 15:31:17.850488
joints_used: elbow,wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: biceps,forearms
name: Bicep Curls
description:
  With dumbbells starting at your sides and palms forward, curl toward your shoulders and squeeze.  Lower your back down until your arms are straight.


created_at: 2023-07-25 15:31:17.851225
updated_at: 2023-07-25 15:31:17.851232
side: left_leg
joints_used: ankle,hip,knee,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Bench
muscle_groups: glutes,quads
synonyms: Barbell Back Loaded Step Ups,Barbell Back Loaded Step-Ups
name: Barbell Step Up
description:
  With a barbell across your shoulders,, place your left foot on a box or bench.. Push your left foot into the box to stand,, while driving your right knee up.. Slowly lower back down to the starting position.


created_at: 2023-07-25 15:31:17.851953
updated_at: 2023-07-25 15:31:17.851959
side: right_leg
joints_used: ankle,shoulder,elbow,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Bench
muscle_groups: glutes,quads
synonyms: BB RFESS,Barbell Bulgarian Split Squat,Bulgarian Split Squat
name: Barbell Rear Foot Elevated Split Squat
description:
  Place the bar across the back of your shoulders.. Rest your left foot onto a bench,, with your right leg in front.. Lower down under control until your left knee is about to touch.. Push your right foot into the ground to stand back up..


created_at: 2023-07-25 15:31:17.852681
updated_at: 2023-07-25 15:31:17.852687
side: left_leg
joints_used: ankle,shoulder,elbow,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Bench
muscle_groups: glutes,quads
synonyms: BB RFESS,Barbell Bulgarian Split Squat,Bulgarian Split Squat
name: Barbell Rear Foot Elevated Split Squat
description:
  Place the bar across the back of your shoulders.. Rest your right foot onto a bench,, with your left leg in front.. Lower down under control until your right knee is about to touch.. Push your left foot into the ground to stand back up..


created_at: 2023-07-25 15:31:17.857808
updated_at: 2023-07-25 15:31:17.857816
joints_used: hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
muscle_groups: quads,hip flexor
name: Dynamic Quadriceps Stretch
description:
  Standing tall with your weight on one leg, pull your heel toward your glute, pause and release.  Switch legs


created_at: 2023-07-25 15:31:17.859412
updated_at: 2023-07-25 15:31:17.859420
side: left_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine
muscle_groups: obliques,core
name: Split Rope Chop
description:
  Start with your left knee down,, and right side facing the cable column.. Stay tall as you bring the rope in and across your body.. Finish with your arms straight,, and hands outside your left hip..


created_at: 2023-07-25 15:31:17.860197
updated_at: 2023-07-25 15:31:17.860205
side: right_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine
muscle_groups: obliques,core
name: Split Rope Chop
description:
  Start with your right knee down,, and left side facing the cable column.. Stay tall as you bring the rope in and across your body.. Finish with your arms straight,, and hands outside your right hip..


created_at: 2023-07-25 15:31:17.860943
updated_at: 2023-07-25 15:31:17.860950
side: left_arm
joints_used: thoracic spine,shoulder,hip,knee,ankle
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: middle back,lats
name: Crossbody Lat Stretch
description:
  In a child's pose sitting back on your heels, reach your left arm across your body and place the back of your palm on the floor.  Lock that hand down with your right hand, sit back and feel the stretch down your left side.


created_at: 2023-07-25 15:31:17.861688
updated_at: 2023-07-25 15:31:17.861698
side: left_side
joints_used: lumbar spine,hip,knee
movement_patterns: mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: lower back,glutes
name: Lower Back Stretch
description:
  Hug your left knee up towards your chest and pull it across your body with your right hand.  As you breathe out let your left arm drape on the floor as your work deeper into the stretch


created_at: 2023-07-25 15:31:17.862435
updated_at: 2023-07-25 15:31:17.862442
joints_used: hip,knee,ankle
movement_patterns: lower push
muscle_groups: quads,hip abductors
name: Lateral Duck Walk
description:
  Start in a crouched position with your chest up.. Be as low as you can,, and take a big step out to the side.. Bring your feet together,, and continue while staying low..


created_at: 2023-07-25 15:31:17.865437
updated_at: 2023-07-25 15:31:17.865444
joints_used: hip,knee,ankle,thoracic spine,shoulder
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Walking Dumbbell Racked Lunges
description:
  Hold the dumbbells up just above your shoulders and perform walking lunges alternating legs with each step


created_at: 2023-07-25 15:31:17.866177
updated_at: 2023-07-25 15:31:17.866184
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,quads,traps
name: Barbell Hang Snatch
description:
  With a wide grip,, hinge back to lower the bar just below your knees.. Explode up by driving your feet into the ground,, allowing your elbows to bend and the bar to float upwards.. Drop underneath to catch the bar overhead with straight arms..


created_at: 2023-07-25 15:31:17.866937
updated_at: 2023-07-25 15:31:17.866944
joints_used: ankle,wrist,hip,knee,shoulder,elbow
movement_patterns: lower push,lower push - squat
equipment_required: Barbell
muscle_groups: glutes,quads,upper back
name: Barbell Front Squat
description:
  Place the barbell high on your shoulders and let it rest on your fingertips.  Starting with your feet just wider than your hips, squat back and down.  Drive up to a standing position.


created_at: 2023-07-25 15:31:17.872238
updated_at: 2023-07-25 15:31:17.872245
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Resistance Band
muscle_groups: quads,glutes
name: Resistance Band Squats
description:
  Stand with both feet on the center of the band, hip width apart. Hold the band above your shoulders, palms facing straight up. Squat down and back up


created_at: 2023-07-25 15:31:17.874541
updated_at: 2023-07-25 15:31:17.874548
joints_used: hip,lumbar spine
movement_patterns: core
equipment_required: Yoga Mat
muscle_groups: abs,hip flexor
synonyms: Jack Knife
name: Boat to Low Boat
description:
  Sit on the ground, and lean back with your feet off the floor,, Keep your back straight and extend your legs as you lean back,, Keep your arms extended the entire time.


created_at: 2023-07-25 15:31:17.875375
updated_at: 2023-07-25 15:31:17.875382
joints_used: lumbar spine,thoracic spine,shoulder
movement_patterns: upper pull,mobility - dynamic
muscle_groups: middle back,upper back,rotator cuff
name: Bent Over YTW
description:
  Hinge over until your upper body is parallel with the ground.  Lift your arms into a Y position and imagine squeezing a pencil between your shoulder blades.  Lower back down and then repeat in a T with arms out to the sides, and finally a W with bent arms.


created_at: 2023-07-25 15:31:17.876127
updated_at: 2023-07-25 15:31:17.876134
joints_used: elbow,hip,knee,shoulder
movement_patterns: core,core - anti-extension
equipment_required: Stability Ball
muscle_groups: core
name: Stability Ball Kneeling Rollout
description:
  Start by kneeling with your forearms on top of the ball.. Lead with your hips,, and use your forearms to roll the ball forward.. Fall forward only as far as you can keep your body in a straight line..


created_at: 2023-07-25 15:31:17.876870
updated_at: 2023-07-25 15:31:17.876880
joints_used: ankle,elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Medicine Ball
muscle_groups: chest,triceps,abs
synonyms: Med Ball Pushups
name: Med Ball Push-Ups
description:
  Start in push-up position with one hand on the ball. Perform a push-up with one hand on the ball, when you get to the top, roll the ball to the other hand and repeat


created_at: 2023-07-25 15:31:17.879574
updated_at: 2023-07-25 15:31:17.879587
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Reverse Alternating Goblet Lunges
description:
  Hold a single dumbbell or kettlebell at your chest, take a big step back and drop your back knee an inch from the ground.  Drive back up to a standing position and alternate legs.


created_at: 2023-07-25 15:31:17.880572
updated_at: 2023-07-25 15:31:17.880581
side: left_side
joints_used: elbow,hip,shoulder
movement_patterns: core,core - anti-lateral flexion
equipment_required: Yoga Mat
muscle_groups: core,obliques,hip abductors
name: Side Plank Leg Lifts
description:
  Start in a side plank position. Straighten your right arm. Reach to the sky and lift your right leg.


created_at: 2023-07-25 15:31:17.882289
updated_at: 2023-07-25 15:31:17.882298
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Single-Arm Dumbbell Press
description:
  With your left leg forward, press the weight up with your left arm. Help brace your core by putting your right hand on your hip. Drive your left arm straight up over your head and lower back down slowly.


created_at: 2023-07-25 15:31:17.883077
updated_at: 2023-07-25 15:31:17.883084
joints_used: hip,knee,ankle,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Forward Dumbbell Lunges
description:
  Stay tall as you take a big step forward,, holding dumbbells at your sides.. Drop down until just before your back knee touches.. Push the ground away to stand,, and switch legs to repeat..


created_at: 2023-07-25 15:31:17.886700
updated_at: 2023-07-25 15:31:17.886707
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Dumbbell,Bench
muscle_groups: biceps
name: Incline Bench Bicep Curls
description:
  Sit back on an incline bench at 45 degrees. With dumbbells hanging in each hand, slowly bring the weight for a bicep curl


created_at: 2023-07-25 15:31:17.887420
updated_at: 2023-07-25 15:31:17.887427
side: left_leg
joints_used: hip,knee,ankle,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box
muscle_groups: quads,glutes
synonyms: bulgarian split squat, RFE Split Squat
name: Elevated 1 Dumbbell Split Squat
description:
  Holding a dumbbell in your right hand, start in a lunge position with your right leg elevated on a bench or box and your left leg forward. Squat down and come back up


created_at: 2023-07-25 15:31:17.888144
updated_at: 2023-07-25 15:31:17.888151
joints_used: hip,knee,shoulder,wrist
movement_patterns: core
equipment_required: Pull-Up Bar
muscle_groups: core,hip flexor
name: Hanging Knee to Chest
description:
  Grab onto a bar with your palms facing forward. Make sure your feet are off the ground. Then slowly bend your knees and bring them up until hip height. Then slowly lower them back down.


created_at: 2023-07-25 15:31:17.888864
updated_at: 2023-07-25 15:31:17.888871
side: right_leg
joints_used: hip,knee,ankle,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell,Box
muscle_groups: quads,glutes
synonyms: bulgarian split squat, RFE Split Squat
name: Elevated 1 Dumbbell Split Squat
description:
  Holding a dumbbell in your left hand, start in a lunge position with your right leg elevated on a bench or box and your left leg forward. Squat down and come back up


created_at: 2023-07-25 15:31:17.889790
updated_at: 2023-07-25 15:31:17.889804
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Single-Arm Dumbbell Press
description:
  With your right leg forward, press the weight up with your left arm. Help brace your core by putting your left hand on your hip. Drive your right arm straight up over your head and lower back and down slowly.


created_at: 2023-07-25 15:31:17.890684
updated_at: 2023-07-25 15:31:17.890692
side: right_leg
joints_used: ankle,wrist,elbow,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: glutes,quads,obliques
synonyms: Single Arm Dumbbell Split Squat
name: Single-Arm Dumbbell Split Squat
description:
  Start with your left knee down,, and your right shin vertical.. Hold the dumbbell in your right arm,, and stay tall as you stand straight up.. Lower until your knee almost touches,, then stand back up..


created_at: 2023-07-25 15:31:17.891501
updated_at: 2023-07-25 15:31:17.891508
side: left_leg
joints_used: ankle,wrist,elbow,hip,knee
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: glutes,quads,obliques
synonyms: Single Arm Dumbbell Split Squat
name: Single-Arm Dumbbell Split Squat
description:
  Start with your right knee down,, and your left shin vertical.. Hold the dumbbell in your left arm,, and stay tall as you stand straight up.. Lower until your knee almost touches,, then stand back up..


created_at: 2023-07-25 15:31:17.892296
updated_at: 2023-07-25 15:31:17.892304
joints_used: ankle,hip,knee
movement_patterns: lower push,lower pull,core
equipment_required: Stability Ball
muscle_groups: glutes
name: Stability Ball Hip Thrust
description:
  To set up, sit on the ball and walk your feet forward,, until your shoulders are on the ball.. Keep your knees bent,, and drive your heels down to extend your hips.. Slowly lower, then bridge up..


created_at: 2023-07-25 15:31:17.893085
updated_at: 2023-07-25 15:31:17.893092
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Stability Ball
muscle_groups: hamstrings
name: Stability Ball Leg Curls
description:
  Place your heels on a stability ball.  With your palms pressing into the ground, bridge up and curl the ball in.  Slowly lower back out until your legs are straight.


created_at: 2023-07-25 15:31:17.893860
updated_at: 2023-07-25 15:31:17.893867
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: chest
name: Cable Chest Press
description:
  Stand tall with handles at chest height, facing away from the machine.. With a neutral grip, press the handles away from your chest,, straight out in front of you. Your arms are parallel to the ground.. Return under control.


created_at: 2023-07-25 15:31:17.894643
updated_at: 2023-07-25 15:31:17.894650
joints_used: ankle,hip,knee
movement_patterns: lower push,mobility,lower push - squat
muscle_groups: calves,hip adductors
name: Sumo Squat Hold
description:
  Start with your feet out wide,, and toes pointing away from each other.. Squat down and hold,, with your chest up.. Rock side to side from this position,, to feel a stretch inside your thighs..


created_at: 2023-07-25 15:31:17.900553
updated_at: 2023-07-25 15:31:17.900576
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - vertical,core
equipment_required: Pull-Up Bar,Bench
muscle_groups: lats,upper back
name: Eccentric Pull-Ups
description:
  Step on a bench underneath a set of pull-up bars.  Jump up to the top position of a pull-up and lower down under control until your arms are straight.  Step back on the bench


created_at: 2023-07-25 15:31:17.901400
updated_at: 2023-07-25 15:31:17.901407
side: left_leg
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - lunge
equipment_required: Box,Dumbbell
muscle_groups: quads,glutes
name: Elevated Split Squats
description:
  Place your left foot on the box behind you with your laces down. Your right leg is on the floor in front of you. Your right knee should reach a ninety degree bend as you lower down.


created_at: 2023-07-25 15:31:17.902190
updated_at: 2023-07-25 15:31:17.902197
side: right_leg
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - lunge
equipment_required: Box,Dumbbell
muscle_groups: quads,glutes
name: Elevated Split Squats
description:
  Place your left leg on the floor in front of you and your right foot on the box behind you with your laces facing down. Your left knee should reach a ninety degree bend as you lower yourself down.


created_at: 2023-07-25 15:31:17.904508
updated_at: 2023-07-25 15:31:17.904516
joints_used: ankle,hip,knee
movement_patterns: plyometric
muscle_groups: glutes,quads
name: Lateral Bounds
description:
  Start on one leg.  Jump high and far and then stick the landing on the other leg.  Hold for 1 second and then bound back to the original leg


created_at: 2023-07-25 15:31:17.905266
updated_at: 2023-07-25 15:31:17.905273
joints_used: ankle,hip,knee
movement_patterns: plyometric
muscle_groups: quads,glutes,calves
name: 90 Degree Rotational Jumps
description:
  Squat down with your hips back and your knees out. Jump up and rotate 90 degrees. Jump back up and rotate back to the start.


created_at: 2023-07-25 15:31:17.908304
updated_at: 2023-07-25 15:31:17.908312
joints_used: ankle,lumbar spine,hip,knee,elbow
movement_patterns: lower push,lower push - squat
equipment_required: Barbell
muscle_groups: glutes,quads,hamstrings
name: Barbell Back Squat to Bench
description:
  With a barbell on your back,, brace your core and stand tall..  Keep your feet just outside of hip width,, as you slowly sit down-and-back to the bench.. Gently touch,, then stand back up.


created_at: 2023-07-25 15:31:17.909076
updated_at: 2023-07-25 15:31:17.909086
side: left_side
joints_used: hip,knee,ankle
movement_patterns: yoga,mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: glutes,hip flexor
name: Pigeon Pose
description:
  Starting in a plank,  bend your left leg and align your left knee with your left wrist. Extend your right leg behind you, and lower your hips towards the mat,, keeping your hips square.


created_at: 2023-07-25 15:31:17.909876
updated_at: 2023-07-25 15:31:17.909883
side: right_side
joints_used: hip,knee,ankle
movement_patterns: yoga,mobility,mobility - static
equipment_required: Yoga Mat
muscle_groups: glutes,hip flexor
name: Pigeon Pose
description:
  Starting in a plank,, BEND your right leg and align your right knee with your right wrist. Extend your left leg behind you, and lower your hips towards the mat,, keeping your hips square.


created_at: 2023-07-25 15:31:17.910634
updated_at: 2023-07-25 15:31:17.910641
joints_used: ankle,elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal,core
muscle_groups: chest,triceps,core
synonyms: Push-Up Knee Drive
name: Push-Up Knee Drive
description:
  Start in a high plank position,, and brace your core as you drive one knee forward.. Return to the start position and switch legs.. Lower into a push up,, and press back up to a high plank..


created_at: 2023-07-25 15:31:17.911397
updated_at: 2023-07-25 15:31:17.911404
joints_used: shoulder,ankle,elbow,wrist
movement_patterns: upper push,upper push - horizontal
muscle_groups: chest,triceps
synonyms: Isometric Push-Up Hold
name: Isometric Push-Up
description:
  Lower yourself to the bottom of a pushup,, with your elbows tucked in,, and even with your sides.. Keep your core tight and body in a straight line,, as you hold this position..


created_at: 2023-07-25 15:31:17.913202
updated_at: 2023-07-25 15:31:17.913210
side: left_side
joints_used: ankle,shoulder,elbow,hip,knee
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell,Bench
muscle_groups: middle back,lats
name: Single-Leg Dumbbell Rows
description:
  With a dumbbell on the ground and a bench or box to hold onto for support, stand on your left leg and hinge forward with your torso while keeping your right leg parallel to the ground. Grab the dumbbell with your left hand.  Pull it up, squeeze, and then lower until your arm is straight.


created_at: 2023-07-25 15:31:17.913951
updated_at: 2023-07-25 15:31:17.913958
side: right_side
joints_used: ankle,shoulder,elbow,hip,knee
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell,Bench
muscle_groups: middle back,lats
name: Single-Leg Dumbbell Rows
description:
  With a dumbbell on the ground and a bench or box to hold onto for support, stand on your right leg and hinge forward with your torso while keeping your left leg parallel to the ground. Grab the dumbbell with your right hand.  Pull it up, squeeze, and then lower until your arm is straight.


created_at: 2023-07-25 15:31:17.916169
updated_at: 2023-07-25 15:31:17.916176
joints_used: ankle,elbow,hip,shoulder,wrist,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: hamstrings,core
synonyms: Walkouts
name: Inchworms
description:
  Fold over and place your hands on the ground.  Taking small steps with your hands, walk out into a plank position.  While keeping your legs straight, walk your feet up to your hands.


created_at: 2023-07-25 15:31:17.916905
updated_at: 2023-07-25 15:31:17.916912
joints_used: ankle,hip,knee
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Reverse Lunges - Alternating
description:
  Take a big step back and drop your back knee an inch from the ground.  Drive back up to a standing position and alternate legs.


created_at: 2023-07-25 15:31:17.917632
updated_at: 2023-07-25 15:31:17.917639
joints_used: elbow,wrist,shoulder
movement_patterns: arms
equipment_required: Resistance Band
muscle_groups: biceps
name: Resistance Band Bicep Curls
description:
  Stand on the band with feet hips width apart. Now take a handle in each hand with your palms facing forward. Then bring your hands towards your shoulders. Then lower them back down to your sides.


created_at: 2023-07-25 15:31:17.920805
updated_at: 2023-07-25 15:31:17.920813
joints_used: ankle,hip,knee,wrist
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell
muscle_groups: glutes,quads,hamstrings
name: Dumbbell Squats
description:
  Start with dumbbells at your sides and feet just outside of hip width.. Sit your hips down and back,, let your shoulders come forward,, while keeping your back flat.. Push the ground away to stand.


created_at: 2023-07-25 15:31:17.921611
updated_at: 2023-07-25 15:31:17.921619
side: left_arm
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: middle back,lats
name: Dumbbell Rows
description:
  Stagger your feet with your right leg forward and brace your right hand on your thigh, be sure to bend at the hip and keep your back as flat as possible as you lean forward. Pull the weight up to your hip and lower until your arm is straight.


created_at: 2023-07-25 15:31:17.928812
updated_at: 2023-07-25 15:31:17.928820
side: left_arm
joints_used: elbow,shoulder,wrist,knee,hip,ankle
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell
muscle_groups: deltoids
name: Landmine Shoulder Press
description:
  Anchor the barbell in a corner. Place your left knee on the ground and hold the barbell with your left hand. Your right knee should be at ninety degrees. Lift the barbell up and out with your arm fully extended at the top. Slowly lower back down


created_at: 2023-07-25 15:31:17.929596
updated_at: 2023-07-25 15:31:17.929603
side: right_arm
joints_used: elbow,shoulder,wrist,ankle,knee,hip
movement_patterns: upper push,upper push - vertical
equipment_required: Barbell
muscle_groups: deltoids
name: Landmine Shoulder Press
description:
  Anchor the barbell in a corner. Place your right knee on the ground and hold the barbell with your right hand. Your left knee should be at ninety degrees. Lift the barbell up and out with your arm fully extended at the top. Slowly lower back down


created_at: 2023-07-25 15:31:17.931361
updated_at: 2023-07-25 15:31:17.931369
joints_used: hip,knee,ankle
movement_patterns: lower push,lower push - lunge,balance
muscle_groups: quads,glutes
name: Walking Lunges
description:
  From a standing position take a big step forward. Drop your back knee just above the ground and then drive up to a standing position.


created_at: 2023-07-25 15:31:17.932845
updated_at: 2023-07-25 15:31:17.932852
joints_used: ankle,hip,knee
movement_patterns: cardio/locomotion
muscle_groups: calves,glutes
name: Agility Run
description:
  Start in an athletic position,, push the ground away as you accelerate towards your target,, when you get to your target, plant your legs and turn around,, sprint back to the start.


created_at: 2023-07-25 15:31:17.933594
updated_at: 2023-07-25 15:31:17.933601
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Dumbbell Push Press
description:
  Standing tall with both hands holding dumbbells above your shoulders, do a half squat down and explode up lifting your heels but keeping your toes on the ground. As you explode up, push the weight overhead to the ceiling


created_at: 2023-07-25 15:31:17.935050
updated_at: 2023-07-25 15:31:17.935057
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Dumbbell,Bench
muscle_groups: chest,triceps
name: Alternating Dumbbell Chest Press
description:
  Lay down on the bench with a dumbbell in each hand. Start with your arms fully extended to the sky. Lower one dumbbell towards your chest with the other extended. Bring it back up and repeat with the other side


created_at: 2023-07-25 15:31:17.935778
updated_at: 2023-07-25 15:31:17.935785
joints_used: lumbar spine,hip,knee,ankle,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Tricep Rope
muscle_groups: glutes,hamstrings,lower back
name: Cable Pull Through
description:
  Start with the rope between your legs.. Stand tall,, and walk forward until you feel tension in the rope.. Hinge your hips back,, and let your shoulders come forward.. Pull your hips forward to stand..


created_at: 2023-07-25 15:31:17.936510
updated_at: 2023-07-25 15:31:17.936517
side: right_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,upper back,middle back
synonyms: Single Arm Cable Row
name: Single-Arm Cable Row
description:
  Start in an athletic stance,, holding the handle in your right hand with your arm straight.. Squeeze your right elbow backwards,, to bring the handle to your chest.. Pause, and return under control..


created_at: 2023-07-25 15:31:17.937237
updated_at: 2023-07-25 15:31:17.937244
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,upper back,middle back
synonyms: Single Arm Cable Row
name: Single-Arm Cable Row
description:
  Start in an athletic stance,, holding the handle in your left hand with your arm straight.. Squeeze your left elbow backwards,, to bring the handle to your chest.. Pause, and return under control..


created_at: 2023-07-25 15:31:17.937966
updated_at: 2023-07-25 15:31:17.937973
side: right_leg
joints_used: ankle,lumbar spine,hip,knee,wrist
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Dumbbell
muscle_groups: hamstrings,glutes
synonyms: 2 Dumbbell Single Leg Deadlift
name: 2 Dumbbell Single-Leg Deadlift
description:
  Holding a dumbbell in each hand, with your right leg on the ground, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a standing position.


created_at: 2023-07-25 15:31:17.938712
updated_at: 2023-07-25 15:31:17.938719
joints_used: lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core
equipment_required: Suspension Trainer
muscle_groups: core,hip flexor
synonyms: TRX Knee Tucks
name: Suspension Knee Tucks
description:
  Put your feet in the straps, laces facing down with the bottoms of your shoes facing up. Get in a push-up position with your legs suspended. Place your hands directly under your shoulders. Bring your knees to your chest


created_at: 2023-07-25 15:31:17.943591
updated_at: 2023-07-25 15:31:17.943599
joints_used: shoulder,elbow
movement_patterns: upper pull,arms
muscle_groups: traps,middle back,rotator cuff
name: YTW
description:
  Lie face down with your arms overhead,, and thumbs up to form a "Y".. Lift your arms,, then move them to the side forming a "T".. Lift,, then bring your elbows in to form a "W",, and lift once again..


created_at: 2023-07-25 15:31:17.944353
updated_at: 2023-07-25 15:31:17.944360
joints_used: hip,knee,ankle,shoulder,thoracic spine
movement_patterns: mobility,mobility - dynamic
muscle_groups: hip abductors,hip adductors,deltoids,chest,glutes,calves,upper back
name: Highland Jacks
description:
  Start with your feet and arms together. Perform a jumping jack but instead of bringing your hands up, swing them out to the side.  Bring everything back together.  Stay light and on the balls of your feet and find a rhythmic motion.


created_at: 2023-07-25 15:31:17.946674
updated_at: 2023-07-25 15:31:17.946681
joints_used: hip,knee,ankle,wrist
movement_patterns: lower push,lower push - lunge
muscle_groups: quads,glutes
name: Forward Lunges
description:
  Stay tall as you take a big step forward,, and drop down until just before your back knee touches.. Push the ground away to stand,, and switch legs to repeat..


created_at: 2023-07-25 15:31:17.947427
updated_at: 2023-07-25 15:31:17.947434
joints_used: shoulder,ankle,elbow,hip,knee,wrist
movement_patterns: core,upper pull,upper pull - horizonal
equipment_required: Dumbbell
muscle_groups: core,lats
name: High Plank Dumbbell Rows
description:
  Start in a high plank with your hands on the dumbbells directly under your shoulders. Pull the weight up and straight back


created_at: 2023-07-25 15:31:17.948187
updated_at: 2023-07-25 15:31:17.948195
joints_used: ankle,thoracic spine,elbow,hip,knee,lumbar spine
movement_patterns: core,core - rotational
equipment_required: Yoga Mat
muscle_groups: obliques,core
name: Rainbow Plank
description:
  Start in a low plank with your forearms on the ground and rotate your hips over to one side, then back to the opposite side


created_at: 2023-07-25 15:31:17.949026
updated_at: 2023-07-25 15:31:17.949033
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge,upper push,upper push - vertical
equipment_required: Medicine Ball
muscle_groups: quads,glutes,deltoids
name: Reverse Lunges with Med Ball Press
description:
  Stand with the med ball at your chest.. Step back with one leg,, dropping into a lunge,, as you reach the ball overhead.. Drive your front foot into the ground to stand.. Switch legs to repeat..


created_at: 2023-07-25 15:31:17.951295
updated_at: 2023-07-25 15:31:17.951302
joints_used: elbow,shoulder,wrist,ankle,knee,hip
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Kneeling Dumbbell Press
description:
  Start with one knee down,, holding dumbbells at your shoulders,, with your palms facing your chest.. Stay tall and press overhead,, rotating your arms back to finish with your palms forward..


created_at: 2023-07-25 15:31:17.952070
updated_at: 2023-07-25 15:31:17.952077
side: left_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist,hip
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: core,obliques
name: Standing Rope Chop
description:
  Start in an athletic stance with your left side facing the cable column.. Keep a tall torso as you sit down,, to pull the rope in and across your body.. Finish with straight arms at your right knee..


created_at: 2023-07-25 15:31:17.952825
updated_at: 2023-07-25 15:31:17.952833
side: right_side
joints_used: ankle,thoracic spine,elbow,shoulder,wrist,hip
movement_patterns: core,core - rotational
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: core,obliques
name: Standing Rope Chop
description:
  Start in an athletic stance with your right side facing the cable column.. Keep a tall torso as you sit down,, to pull the rope in and across your body.. Finish with straight arms at your left knee..


created_at: 2023-07-25 15:31:17.957241
updated_at: 2023-07-25 15:31:17.957248
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: lower push - squat,upper pull - horizonal,lower push,upper pull
equipment_required: Cable Resistance Machine
muscle_groups: lats,glutes,quads
name: Cable Squat and Row
description:
  Start with your feet just outside of hip width,, holding the handles with your arms straight.. Squat down as you reach your arms forward.. Stand up and row.. Pause at the top..


created_at: 2023-07-25 15:31:17.957970
updated_at: 2023-07-25 15:31:17.957977
joints_used: shoulder
movement_patterns: arms
equipment_required: Resistance Band
muscle_groups: deltoids
name: Resistance Band Front Raise
description:
  Stand in a staggered stance, with your front foot on the center of the band. Keeping your arms fully extended, raise your arms up and straight out in front of you. Raise your arms to shoulder height, then lower back down under control.


created_at: 2023-07-25 15:31:17.958689
updated_at: 2023-07-25 15:31:17.958696
side: left_arm
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Cable Resistance Machine
muscle_groups: chest
synonyms: Single Arm Cable Chest Press
name: Single-Arm Cable Chest Press
description:
  Start in a split stance with your left foot back,, holding the handle at chest height with your left hand.. Stay tall as you punch your left arm forward.. Lower back under control..


created_at: 2023-07-25 15:31:17.959418
updated_at: 2023-07-25 15:31:17.959425
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,traps
synonyms: Hang Clean Pull
name: Barbell Clean Pull
description:
  Hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips..  Finish through your toes and shrug..


created_at: 2023-07-25 15:31:17.960152
updated_at: 2023-07-25 15:31:17.960159
joints_used: hip,lumbar spine,knee,ankle,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Kettlebell
muscle_groups: glutes,hamstrings
name: Hand to Hand Kettlebell Swings
description:
  Hinge your hips back,, to lower the kettlebell between your knees.. Snap your hips forward to stand up fast,, allowing the kettlebell to float upwards.. Switch hands up top,, and swing back down..


created_at: 2023-07-25 15:31:17.960880
updated_at: 2023-07-25 15:31:17.960888
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - vertical
equipment_required: Pull-Up Bar
muscle_groups: lats,middle back
name: 3 Position Isometric Pull-Ups
description:
  Start at the top of a pull-up with your chin above the bar and hold there. Drop down to ninety degrees and hold there. Lower to the last position about 1 inch above completely hanging and hold there


created_at: 2023-07-25 15:31:17.961606
updated_at: 2023-07-25 15:31:17.961613
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,traps
name: Barbell High Pull
description:
  Hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips..  Allow your elbows to bend,, and the bar to float upwards to chest height..


created_at: 2023-07-25 15:31:17.963835
updated_at: 2023-07-25 15:31:17.963842
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Barbell
muscle_groups: glutes,hamstrings,traps
name: Barbell Snatch High Pull
description:
  Using a wide grip,, hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips..  Allow your elbows to bend,, and the bar to float upwards to chest height..


created_at: 2023-07-25 15:31:17.964581
updated_at: 2023-07-25 15:31:17.964588
side: left_side
joints_used: lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core,core - anti-rotation
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: abs,obliques
name: Cable Rotational Pulse
description:
  Stand with the cable machine on your left.. Hold the handle out in front of you in an athletic stance.. Twist your torso 45 degrees to the right, then return to center..  Use your core to control the movement.


created_at: 2023-07-25 15:31:17.965313
updated_at: 2023-07-25 15:31:17.965320
side: right_side
joints_used: lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core,core - anti-rotation
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: abs,obliques
name: Cable Rotational Pulse
description:
  Stand with the cable machine on your right.. Hold the handle out in front of you in an athletic stance.. Twist your torso 45 degrees away from the machine, then return to center.. Use your core to control the movement.


created_at: 2023-07-25 15:31:17.968575
updated_at: 2023-07-25 15:31:17.968586
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - horizontal
equipment_required: Bench,Barbell
muscle_groups: chest,deltoids,triceps
name: Incline Bench Press
description:
  Position yourself on an incline bench at 30 to 45 degrees. Grab the barbell with your hands shoulder width apart, fingers facing away from your body. Extend your arms upward and lock out your elbows at the top. Lower the bar straight down in a slow, controlled movement to your chest.


created_at: 2023-07-25 15:31:17.969502
updated_at: 2023-07-25 15:31:17.969511
joints_used: hip,knee,ankle,lumbar spine,thoracic spine
movement_patterns: cardio/locomotion
muscle_groups: calves,glutes
name: Carioca
description:
  Move laterally by bringing your trail leg across your body,, and twist your hips in the same direction.. Once your foot hits the ground,, twist your hips back to reach that foot behind.. Keep your shoulders square as your hips rotate back and forth..


created_at: 2023-07-25 15:31:17.970310
updated_at: 2023-07-25 15:31:17.970344
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: core,upper pull - horizonal,upper pull
equipment_required: Dumbbell
muscle_groups: chest,core,lats
synonyms: Renegade Row
name: Dumbbell Push-Up Plank Row
description:
  In a high plank position with your feet wide and each hand gripping a dumbbell, slowly pull one dumbbell to your torso while keeping your hips square.  Lower under control and alternate.


created_at: 2023-07-25 15:31:17.973435
updated_at: 2023-07-25 15:31:17.973444
joints_used: elbow,wrist
movement_patterns: arms
equipment_required: Suspension Trainer
muscle_groups: biceps,forearms,core
synonyms: TRX Bicep Curls
name: Suspension Bicep Curls
description:
  Grab onto the suspension trainer. Slowly move your feet forward so that your body is at an angle. Starting with your palms facing towards you. Then pull yourself up towards your hands. Bring your hands to the side of your head. Once you get to the top slowly lower yourself back down.


created_at: 2023-07-25 15:31:17.974346
updated_at: 2023-07-25 15:31:17.974355
side: right_arm
joints_used: ankle,wrist,elbow,hip,knee
movement_patterns: lower pull,lower pull - hip hinge,upper pull,upper pull - vertical
equipment_required: Dumbbell
muscle_groups: glutes,hamstrings,quads,traps
synonyms: Dumbbell Snatch,Single Arm Dumbbell Snatch
name: Single-Arm Dumbbell Snatch
description:
  Hinge back to lower the dumbbell between your knees with your right arm.. Aggressively drive your feet into the ground,, fully extending your hips,, and allowing the dumbbell to float upwards as it brushes your shirt.. Catch overhead in a quarter squat position..


created_at: 2023-07-25 15:31:17.975175
updated_at: 2023-07-25 15:31:17.975183
side: left_side
joints_used: hip,shoulder,knee,ankle,thoracic spine,elbow
movement_patterns: core,core - rotational
equipment_required: Plate
muscle_groups: core,obliques,glutes,deltoids
name: Rotational Plate Lift
description:
  Grab a weighted plate or dumbbell and squat down with hips back. Reach the weight just outside your left knee. In one motion, rotate and pull the weight into your chest, then turn and press the weight out. Return to the starting position.


created_at: 2023-07-25 15:31:17.976009
updated_at: 2023-07-25 15:31:17.976017
side: right_side
joints_used: hip,shoulder,knee,ankle,thoracic spine,elbow
movement_patterns: core,core - rotational
equipment_required: Plate
muscle_groups: core,obliques,glutes,deltoids
name: Rotational Plate Lift
description:
  Grab a weight plate or dumbbell and squat down with hips back.  Reach the weight just outside your right knee.  In one motion, rotate, pull the weight into your chest, turn and press the weight out above your shoulders. Return to the start


created_at: 2023-07-25 15:31:17.976821
updated_at: 2023-07-25 15:31:17.976829
side: left_side
joints_used: hip,lumbar spine,thoracic spine,wrist,knee
movement_patterns: core,core - rotational
equipment_required: Kettlebell
muscle_groups: core,obliques,glutes
name: Low Kettlebell Windmills
description:
  Start tall with the kettlebell in your left hand,, and your right arm reaching up.. stay tall as you push your hips back,, and slide the kettlebell down towards your feet.. Drive your hips forward to stand..


created_at: 2023-07-25 15:31:17.977642
updated_at: 2023-07-25 15:31:17.977649
side: right_side
joints_used: hip,lumbar spine,thoracic spine,wrist,knee
movement_patterns: core,core - rotational
equipment_required: Kettlebell
muscle_groups: core,obliques,glutes
name: Low Kettlebell Windmills
description:
  Start tall with the kettlebell in your right hand,, and your left arm reaching up.. stay tall as you push your hips back,, and slide the kettlebell down towards your feet.. Drive your hips forward to stand..


created_at: 2023-07-25 15:31:17.978428
updated_at: 2023-07-25 15:31:17.978435
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: lower push
muscle_groups: glutes,quads
synonyms: Assisted Single Leg Squat
name: Assisted Single-Leg Squat
description:
  Stand in front of a box or bench,, with most of your weight on your left leg,, and your right foot lightly touching the ground.. Reach back, and slowly sit down.. Now push your left foot into the ground to stand back up.


created_at: 2023-07-25 15:31:17.979217
updated_at: 2023-07-25 15:31:17.979225
joints_used: hip,elbow,shoulder,wrist
movement_patterns: core,core - anti-extension
equipment_required: Suspension Trainer
muscle_groups: core
synonyms: TRX High Plank
name: Suspension High Plank
description:
  Place your toes in the straps. Face the floor, place your hands underneath your shoulder. Now lift your knees off the ground and push your feet back, bringing your body to full extension.


created_at: 2023-07-25 15:31:17.986573
updated_at: 2023-07-25 15:31:17.986580
side: left_leg
joints_used: hip,knee,shoulder,elbow,wrist
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: glutes,hip adductors
name: Quadruped Fire Hydrant Circles Forward
description:
  Starting on all fours, reach your left knee out to the side. With your knee bent, fully rotate your hip counter clockwise to bring your left knee back underneath you to complete the circle.


created_at: 2023-07-25 15:31:17.987380
updated_at: 2023-07-25 15:31:17.987387
side: right_leg
joints_used: hip,knee,elbow,shoulder,wrist
movement_patterns: mobility,mobility - dynamic
equipment_required: Yoga Mat
muscle_groups: glutes,hip abductors
name: Quadruped Fire Hydrant Circles Forward
description:
  Starting on all fours, reach your right knee out to the side. With your knee bent, fully rotate your hip clockwise to bring your right knee back underneath you to complete the circle.


created_at: 2023-07-25 15:31:17.988165
updated_at: 2023-07-25 15:31:17.988172
joints_used: ankle,hip,knee,wrist,shoulder,elbow
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Lateral Dumbbell Lunges
description:
  Start with your feet together,, holding a dumbbell under your chin.. Take a big step out to the side,,  sit down and back,, with your opposite leg straight.. Push back together to stand,, and switch legs..


created_at: 2023-07-25 15:31:17.988953
updated_at: 2023-07-25 15:31:17.988960
side: left_leg
joints_used: lumbar spine,ankle,hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: hamstrings
name: Standing Hamstring Stretch
description:
  Start with your feet together,, and reach your left leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall torso.


created_at: 2023-07-25 15:31:17.989724
updated_at: 2023-07-25 15:31:17.989732
side: right_leg
joints_used: lumbar spine,ankle,hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: hamstrings
name: Standing Hamstring Stretch
description:
  Start with your feet together,, and reach your right leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall torso.


created_at: 2023-07-25 15:31:17.990514
updated_at: 2023-07-25 15:31:17.990521
joints_used: lumbar spine,ankle,hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: hamstrings
name: Standing Hamstring Stretch
description:
  Start with your feet together,, and reach one leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall torso.. Alternate legs and repeat.


created_at: 2023-07-25 15:31:17.992815
updated_at: 2023-07-25 15:31:17.992822
joints_used: elbow,wrist,shoulder
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: biceps
name: Alternating Bicep Curls
description:
  Stand with your feet shoulder width apart,,, hands at your sides,, and palms facing forwards. Bend at the elbow,,, lifting the dumbbell up a few inches from your shoulder


created_at: 2023-07-25 15:31:17.995162
updated_at: 2023-07-25 15:31:17.995169
joints_used: shoulder,elbow,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Resistance Band
muscle_groups: deltoids
name: Resistance Band Overhead Press
description:
  Stand with both feet on the center of the band, hip width apart. Bring handles of the band above shoulders so that elbows are bent 90 degrees. Press your arms straight up, keeping shoulders down. Slowly lower back down to your shoulders.


created_at: 2023-07-25 15:31:17.995945
updated_at: 2023-07-25 15:31:17.995953
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - squat,upper push,upper push - vertical
equipment_required: Resistance Band
muscle_groups: quads,glutes,deltoids
name: Resistance Band Squat to Press
description:
  With the resistance band under your feet, grab the handles, squat down and stand up pressing all the way overhead


created_at: 2023-07-25 15:31:17.996711
updated_at: 2023-07-25 15:31:17.996719
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - vertical
equipment_required: Dumbbell
muscle_groups: deltoids
name: Dumbbell Press - Alternating
description:
  Press one arm overhead, pause, and then lower under control.  Alternate arms while keeping your core tight and legs straight


created_at: 2023-07-25 15:31:17.997476
updated_at: 2023-07-25 15:31:17.997483
side: left_arm
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: core,core - carry
equipment_required: Dumbbell
muscle_groups: core,deltoids,upper back,rotator cuff
name: Dumbbell Waiter's Carry
description:
  Start with the dumbbell in your left hand, with your elbow at ninety degrees and your fore-arm vertical. Keep a tall torso as you walk forward, being careful not to lean to either side.


created_at: 2023-07-25 15:31:17.998251
updated_at: 2023-07-25 15:31:17.998258
side: right_arm
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: core,core - carry,core - anti-lateral flexion
equipment_required: Dumbbell
muscle_groups: calves,deltoids,upper back,rotator cuff
name: Dumbbell Waiter's Carry
description:
  Start with the dumbbell in your right hand, with your elbow at ninety degrees and your fore-arm vertical. Keep a tall torso as you walk forward, being careful not to lean to either side.


created_at: 2023-07-25 15:31:17.999024
updated_at: 2023-07-25 15:31:17.999031
joints_used: shoulder,elbow,wrist,ankle
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core
name: Extended High Plank
description:
  Lock-in to the top of a pushup position.  From here walk your hands out as far as you can while maintaining tension in your abs.  You shouldn't feel it in your low back


created_at: 2023-07-25 15:31:17.999789
updated_at: 2023-07-25 15:31:17.999797
joints_used: shoulder,elbow,wrist
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Resistance Band
muscle_groups: upper back,middle back
name: Resistance Band Reverse Fly
description:
  Stand with both feet on the center of the band, hip width apart. Bend at your hips about forty fives degrees. With your elbows slightly bent, pull the bands up and out to your sides


created_at: 2023-07-25 15:31:18.003890
updated_at: 2023-07-25 15:31:18.003898
joints_used: elbow,shoulder,wrist
movement_patterns: upper push,upper push - horizontal,arms
equipment_required: Suspension Trainer
muscle_groups: chest,triceps
name: Suspension Tricep Dips
description:
  Grab onto the handles of the machine. Start at the top and then slowly lower yourself down till your arms are at 90 degrees. Then press yourself back up.


created_at: 2023-07-25 15:31:18.005499
updated_at: 2023-07-25 15:31:18.005506
joints_used: ankle,knee,hip,shoulder,elbow,wrist
movement_patterns: plyometric,lower push,lower push - squat
equipment_required: Suspension Trainer
muscle_groups: glutes,quads
synonyms: TRX Squat Jumps
name: Suspension Squat Jumps
description:
  Stand tall grasp the suspension machine and put your arms in front of your body, palms together – squat, jump. Arms go down at the top of your jump


created_at: 2023-07-25 15:31:18.006278
updated_at: 2023-07-25 15:31:18.006285
joints_used: elbow,shoulder,wrist,thoracic spine
movement_patterns: upper push,upper push - horizontal
muscle_groups: chest,rotator cuff,triceps
name: T Push-Ups
description:
  Start in a push-up position, perform a push-up and as you come up, lift one hand off the ground and rotate towards the ceiling with your arm fully extended


created_at: 2023-07-25 15:31:18.007047
updated_at: 2023-07-25 15:31:18.007054
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower pull
equipment_required: Bench
muscle_groups: glutes
name: Bench Hip Thrust
description:
  Sit on the ground with your shoulder blades on a bench and knees bent.. Now, drive your heels into the ground to fully extend your hips.. Slowly lower down without touching the ground, then repeat.


created_at: 2023-07-25 15:31:18.007837
updated_at: 2023-07-25 15:31:18.007844
side: left_arm
joints_used: ankle,wrist,elbow,hip,knee,shoulder
movement_patterns: lower pull,lower pull - hip hinge,upper pull,upper pull - vertical
equipment_required: Dumbbell
muscle_groups: glutes,hamstrings,lower back,quads,traps
synonyms: Dumbbell Snatch,Single Arm Dumbbell Snatch
name: Single-Arm Dumbbell Snatch
description:
  Hinge back to lower the dumbbell between your knees with your left arm.. Aggressively drive your feet into the ground,, fully extending your hips,, and allowing the dumbbell to float upwards as it brushes your shirt.. Catch overhead in a quarter squat position..


created_at: 2023-07-25 15:31:18.008606
updated_at: 2023-07-25 15:31:18.008613
joints_used: ankle,hip,knee,lumbar spine,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: 2 Dumbbell Lateral Lunges
description:
  With dumbbells by your sides, step out to the side.. Reach your hips back like you're sitting in a chair.. Drive back up to the starting position, and repeat on the other side.


created_at: 2023-07-25 15:31:18.009378
updated_at: 2023-07-25 15:31:18.009385
joints_used: ankle,shoulder,hip,knee,thoracic spine,lumbar spine
movement_patterns: lower push,lower push - squat
equipment_required: Dumbbell,Bench
muscle_groups: glutes,quads
name: Dumbbell Front Squat to Bench
description:
  Place the dumbbells on top of your shoulders,, with your elbows pointing forward.. Keep your chest up,, as you sit down and back to the bench.. Gently touch, then stand back up..


created_at: 2023-07-25 15:31:18.012411
updated_at: 2023-07-25 15:31:18.012418
joints_used: lumbar spine,shoulder,thoracic spine,hip,ankle
movement_patterns: core,core - anti-extension
equipment_required: Stability Ball
muscle_groups: core,rotator cuff
name: Stability Ball Stir the Pot
description:
  Start in a low plank with your forearms on the ball.. Keep your core tight and body in a straight line,, as you rotate your shoulders to create a circle.. Finish the circle,, and switch directions.


created_at: 2023-07-25 15:31:18.013945
updated_at: 2023-07-25 15:31:18.013952
joints_used: ankle,hip,knee
movement_patterns: plyometric
muscle_groups: glutes,calves,hip flexor
synonyms: Repeat Jump
name: Tuck Jumps
description:
  To start jump as high as you can,, and tuck your knees up,, so your thighs are parallel to the ground.. Anticipate landing and quickly attack the ground,, to set up for your next jump..


created_at: 2023-07-25 15:31:18.016809
updated_at: 2023-07-25 15:31:18.016817
joints_used: hip,knee,thoracic spine,ankle,wrist,shoulder
movement_patterns: core
muscle_groups: core,glutes
name: Crab Toe Touches
description:
  Start in a crab position with your hands under your shoulders and feet flat.. Keeping your hips off the ground,, touch your opposite toe with your opposite hand..


created_at: 2023-07-25 15:31:18.018332
updated_at: 2023-07-25 15:31:18.018339
joints_used: ankle,shoulder,elbow,hip,knee,wrist
movement_patterns: core,core - anti-extension
muscle_groups: core,obliques
name: Lateral Bear Crawl
description:
  Start with your hands under your shoulders,, and knees under your hips.. Lift your knees just off the ground,, and move sideways by reaching your opposite hand and foot in an alternating pattern..


created_at: 2023-07-25 15:31:18.019082
updated_at: 2023-07-25 15:31:18.019089
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,balance
muscle_groups: quads,glutes,hip abductors
name: Leg Balance with Toe Reach
description:
  Start in an athletic position and balance on your left leg,, reach your right leg out to the side while maintaining balance your left leg,, return your right leg back and repeat.


created_at: 2023-07-25 15:31:18.019858
updated_at: 2023-07-25 15:31:18.019865
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: lower push,balance
muscle_groups: quads,glutes,hip abductors
name: Leg Balance with Toe Reach
description:
  Start in an athletic position and balance on your right leg,, reach your left leg out to the side while maintaining balance your right leg,, return your left leg back and repeat.


created_at: 2023-07-25 15:31:18.020599
updated_at: 2023-07-25 15:31:18.020607
joints_used: hip,knee,ankle
movement_patterns: lower pull
equipment_required: Plate
muscle_groups: glutes
name: Plate Glute Bridge
description:
  Grab a weight plate and place it on your hips. While holding the plate, bridge up by squeezing your glutes. Lower back down to the ground under control.


created_at: 2023-07-25 15:31:18.021346
updated_at: 2023-07-25 15:31:18.021353
joints_used: knee,shoulder,elbow,wrist
movement_patterns: upper pull,core
equipment_required: Dumbbell
muscle_groups: deltoids,core
name: Kneeling Dumbbell Pullovers
description:
  Start by kneeling tall with both knees down.. Stay tall and keep your arms straight,, as you move the dumbbell from your thighs to over your head.. Try not to let your hips come forward at all..


created_at: 2023-07-25 15:31:18.027464
updated_at: 2023-07-25 15:31:18.027471
joints_used: shoulder,elbow,wrist,ankle
movement_patterns: upper push,upper push - horizontal
equipment_required: Yoga Mat
muscle_groups: chest,triceps
name: 3 Position Isometric Hold Push-Ups
description:
  Start in the top of a pushup position. Lower a quarter of the way down and hold. Next, lower to half way down and hold. Finally, hold with your nose just above the ground.


created_at: 2023-07-25 15:31:18.029007
updated_at: 2023-07-25 15:31:18.029015
joints_used: ankle,lumbar spine,elbow,hip,knee,shoulder,wrist
movement_patterns: core,core - anti-extension
equipment_required: Yoga Mat
muscle_groups: core,abs,triceps
name: Plank Walk
description:
  Start in a high plank, lower into a forearm plank one arm at a time. Then press back up to a high plank. Alternate which arm goes down first


created_at: 2023-07-25 15:31:18.030562
updated_at: 2023-07-25 15:31:18.030570
joints_used: lumbar spine,hip
movement_patterns: core
equipment_required: Yoga Mat
muscle_groups: abs,core,hip flexor
synonyms: Windshield wipers
name: Pendulum Legs
description:
  Lie with your back flat on the ground,, and legs straight up.. Swing your legs over and down to one side,, keeping your back pressed into the ground.. Raise your legs back to center and switch sides..


created_at: 2023-07-25 15:31:18.031331
updated_at: 2023-07-25 15:31:18.031338
joints_used: ankle,hip,knee
movement_patterns: mobility,mobility - dynamic
muscle_groups: calves,hip flexor,obliques
name: Base Rotation
description:
  In an athletic stance with your hips back and knees bent, rotate your feet to 10 o'clock and 2 o'clock as quick as you can.


created_at: 2023-07-25 15:31:18.032909
updated_at: 2023-07-25 15:31:18.032917
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower pull,lower pull - hip hinge
equipment_required: Bench,Dumbbell
muscle_groups: glutes,hamstrings
name: Dumbbell Bench Hip Thrust
description:
  Sit on the ground with your shoulder blades on a bench.. With the dumbbell on your lap,, drive your heels into the ground to fully extend your hips.. Slowly lower without touching the ground,, and repeat.


created_at: 2023-07-25 15:31:18.033680
updated_at: 2023-07-25 15:31:18.033687
side: right_side
joints_used: thoracic spine,shoulder,elbow
movement_patterns: core,core - rotational
equipment_required: Yoga Mat
muscle_groups: core,obliques
name: Rotational Side Plank
description:
  Position your right elbow beneath your right shoulder.  Stack your feet together and bridge up off of the ground.  While holding strong with your body in a straight line, rotate and wrap your left arm underneath your body.  Reach back up to the ceiling


created_at: 2023-07-25 15:31:18.034452
updated_at: 2023-07-25 15:31:18.034459
joints_used: ankle,lumbar spine,hip,knee
movement_patterns: lower pull
equipment_required: Barbell,Bench
muscle_groups: glutes
name: Barbell Bench Hip Thrust
description:
  Sit on the ground with your shoulder blades on a bench.. With the bar across to your waist,, drive your heels into the ground to fully extend your hips.. Slowly lower without touching the ground..


created_at: 2023-07-25 15:31:18.035219
updated_at: 2023-07-25 15:31:18.035226
side: left_arm
joints_used: wrist,elbow,shoulder,knee,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,upper back
synonyms: Single Arm Split Pulldown
name: Single-Arm Cable Split Pulldown
description:
  Start with your left knee down,, and grab the handle in your left hand with your arm straight.. Squeeze your elbow down and back,, to pull the handle in.. Pause, and return under control..


created_at: 2023-07-25 15:31:18.036010
updated_at: 2023-07-25 15:31:18.036017
side: right_arm
joints_used: elbow,shoulder,wrist,knee,hip
movement_patterns: upper pull,upper pull - horizonal
equipment_required: Cable Resistance Machine,Resistance Band
muscle_groups: lats,upper back
synonyms: Single Arm Split Pulldown
name: Single-Arm Cable Split Pulldown
description:
  Start with your right knee down,, and grab the handle in your right hand with your arm straight.. Squeeze your elbow down and back,, to pull the handle in.. Pause, and return under control..


created_at: 2023-07-25 15:31:18.037540
updated_at: 2023-07-25 15:31:18.037547
side: left_leg
joints_used: ankle,hip,knee
movement_patterns: mobility,mobility - static
muscle_groups: quads,hip flexor
name: Standing Quadriceps Stretch
description:
  Start with your feet together,, and reach your left hand back to grab your left foot.. Pull your heel into your butt,, and stand tall on your right leg.. You should feel a stretch in your left quadriceps..


created_at: 2023-07-25 15:31:18.038312
updated_at: 2023-07-25 15:31:18.038319
side: right_leg
joints_used: ankle,hip,knee
movement_patterns: mobility,mobility - static
muscle_groups: quads,hip flexor
name: Standing Quadriceps Stretch
description:
  Start with your feet together,, and reach your right hand back to grab your right foot.. Pull your heel into your butt,, and stand tall on your left leg.. You should feel a stretch in your right quadriceps..


created_at: 2023-07-25 15:31:18.039113
updated_at: 2023-07-25 15:31:18.039121
joints_used: ankle,elbow,hip,knee,shoulder,wrist
movement_patterns: lower push,upper push,plyometric
muscle_groups: glutes,quads,chest,core
name: Lateral Shuffle Burpees
description:
  From a low stance,, slide to the side then quickly drop into a pushup.. Explosively push yourself off the ground,, and bring your feet under you to jump high.. Land,, and slide to the other side..


created_at: 2023-07-25 15:31:18.039886
updated_at: 2023-07-25 15:31:18.039893
joints_used: hip,knee,ankle,shoulder,wrist
movement_patterns: lower push,lower push - lunge,core - carry,core
equipment_required: Dumbbell
muscle_groups: quads,glutes
name: Walking Dumbbell Lunges
description:
  With dumbbells by your sides, take a big step forward and drop your knee just above the ground.  Drive up and step forward to a standing position.  Alternate legs.


created_at: 2023-07-25 15:31:18.042190
updated_at: 2023-07-25 15:31:18.042197
joints_used: elbow,shoulder,wrist
movement_patterns: arms
equipment_required: Dumbbell
muscle_groups: deltoids
name: Dumbbell Scaption
description:
  Start in an athletic stance holding dumbbells at your sides.. Lift your arms,, with your thumbs up to make a "V",, while keeping your shoulders back.. Pause at the top,, and lower under control..


created_at: 2023-07-25 15:31:18.044491
updated_at: 2023-07-25 15:31:18.044500
side: left_leg
joints_used: hip,hip,knee
movement_patterns: lower pull
equipment_required: Miniband
muscle_groups: glutes,hip abductors
name: Miniband Internal-External Rotation
description:
  With a miniband around your knees start in an athletic stance with hips back and knees bent.  Drop one knee in and then press it out.  Add a 2nd miniband around your ankles for more burn


created_at: 2023-07-25 15:31:18.049108
updated_at: 2023-07-25 15:31:18.049115
side: left_leg
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell
muscle_groups: quads,glutes
synonyms: Reverse Barbell Front Loaded Lunges
name: Racked Barbell Reverse Lunge
description:
  With the bar in the racked position,, reach your right leg back,, and drop down into a lunge.. Drive your left foot into the ground to finish standing tall,, with your right knee and toe up..


created_at: 2023-07-25 15:31:18.049870
updated_at: 2023-07-25 15:31:18.049878
side: right_leg
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell
muscle_groups: quads,glutes
synonyms: Reverse Barbell Front Loaded Lunges
name: Racked Barbell Reverse Lunge
description:
  With the bar in the racked position,, reach your left leg back,, and drop down into a lunge.. Drive your right foot into the ground to finish standing tall,, with your left knee and toe up.


created_at: 2023-07-25 15:31:18.050631
updated_at: 2023-07-25 15:31:18.050638
side: left_leg
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Bench
muscle_groups: quads,glutes
name: Racked Barbell Elevated Split Squat
description:
  With the bar in the racked position,, rest your right foot back onto a bench,, and your left foot in front.. Lower down until your knee almost touches.. Drive your left foot into the ground to stand..

synonyms:
  BB RFESS,Barbell Rear Foot Elevated Spli Squat,Bulgarian Split Squat,FR RFESS,Front Loaded Barbell Bulgarian Split Squat,Front Rack RFESS


created_at: 2023-07-25 15:31:18.051398
updated_at: 2023-07-25 15:31:18.051405
side: right_leg
joints_used: ankle,hip,knee,elbow,shoulder,wrist
movement_patterns: lower push,lower push - lunge
equipment_required: Barbell,Bench
muscle_groups: quads,glutes
name: Racked Barbell Elevated Split Squat
description:
  With the bar in the racked position,, rest your left foot back onto a bench,, and your right foot in front.. Lower down until your knee almost touches.. Drive your left foot into the ground to stand..

synonyms:
  BB RFESS,Barbell Rear Foot Elevated Spli Squat,Bulgarian Split Squat,FR RFESS,Front Loaded Barbell Bulgarian Split Squat,Front Rack RFESS


